EXERCISE 1: pec dec fly

3sets 10 reps


so we’re starting with pec-deck. fly keep your shoulder blades back elbows slightly bent and just move your arms together

slight squeeze at the top of the movement then slowly back keeping control the whole time concentrate on feeling the muscles squeeze – the mind muscle connection.

EXERCISE 2: flat bench press

3sets 6 reps

start with your hands slightly wider than your shoulders, keep your elbows wide to make sure your chest does the work, use a weight you can control and again keep your shoulders back by pulling your shoulder blades together.

EXERCISE 3: incline dumbbell press

3 sets 10 reps

3 sets 10 reps

again pin your shoulder blades back and don’t arch your spine during the movement, control is the key you should be feeling the tension the whole time, so slow and steady down slow and steady up and squeeze your chest when you get to the top.

EXERCISE 4: dips

2 sets 15 reps

we’re showing you bodyweight dips here if this is too much your gym will probably have an assisted dip machine you can use. this exercise works chest shoulders and triceps so to focus on the chest make sure you lean forward and if possible choose a wider grip on the machine.

take it slow and controlled don’t lock out your elbows and only go down as far as you feel comfortable.

on this exercise don’t go to failure the important thing is control

EXERCISE 5: incline dumbbell fly

2 sets 15 reps

this will really stretch all the chest fibers at the end of your workout. use a weight you can control

throughout the movement again shoulder blades back keep your elbows locked with a slight bend in them focus on keeping the tension on your chest the whole time and squeeze at the top.


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