Guide
Chest
One chest template: a flat press, an incline, a fly, and a dip. Save it and start it on the day you press.
The session
Start with the bench. Swap the dip for a push-up if the station is taken. Edit the weights before you start.
Barbell Bench Press
A flat bench press using a barbell to train the chest, triceps, and shoulders with a horizontal pressing motion.
- Lie flat on the bench with your eyes under the bar and plant your feet firmly on the floor.
- Grip the bar slightly wider than shoulder width and straighten your arms to unrack it over your chest.
- Lower the bar under control to your mid-chest while keeping your wrists stacked over your forearms.
- Lightly touch your chest, then press the bar straight up until your arms are fully extended.
- Guide the bar back into the rack once you finish the set.
Barbell Incline Bench Press
A pressing exercise on an incline bench using a barbell to train the upper chest, shoulders, and triceps.
- Set an incline bench and lie back with your eyes under the bar and your feet flat on the floor.
- Grip the bar slightly wider than shoulder width with straight wrists and pull your shoulder blades down and back.
- Unrack the bar and hold it above your upper chest with your arms straight.
- Lower the bar under control to your upper chest, keeping your elbows slightly tucked from straight out.
- Press the bar upward until your arms are straight again, keeping the bar path over your shoulders.
- Rack the bar back onto the supports with control after your final rep.
Dumbbell Fly
A lying chest isolation exercise where you open the arms wide with dumbbells, then bring them together in an arc over the chest.
- Lie flat on a bench holding a dumbbell in each hand, and plant your feet on the floor.
- Press the dumbbells above your chest with your palms facing each other and soften your elbows slightly.
- Lower both arms out to the sides in a wide arc until your elbows reach about chest level.
- Pause briefly at the bottom while keeping the same elbow bend.
- Squeeze your chest and bring the dumbbells back together over your chest along the same arc.
Chest Dips
A compound bodyweight exercise performed on parallel bars to target the chest, shoulders, and triceps.
- Grip parallel bars and lift to start.
- Lean torso forward and bend elbows.
- Lower until upper arms are parallel to floor.
- Pause at the bottom, feeling the stretch.
- Push up through palms, returning to start.