Chest Workouts

Bench Press

how to

Grasp the bar just outside shoulder width and arch your back so there's space between your lower back and the bench.Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up.

Rounds

3 Rounds, each round 12 reps.

Incline Dumbbell Press

How to

Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width. Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.

Rounds

3 Rounds, each round 12 reps.

Cable fly

how to

Set the pulleys on a dual-cable machine to chest height, and stand between the two stacks. Grab the handles. Keeping your back straight and core engaged, raise your arms out to your sides, palms facing forward, and walk a step or two forward in order to create tension on the cables. Stand with one foot in front of the other. Bend your elbows slightly, making sure not to let them travel behind your shoulders. This is your starting position. Pull your hands toward each other in wide arcs in front of you, pausing when your hands touch before slowly returning to the starting position. Alternate your forward foot with each set.

Rounds

3 Rounds, each round 12 reps.

Dumbbell fly

how to

Lower dumbbells to sides until chest muscles are stretched with elbows fixed in slightly bent position. Bring dumbbells together in wide hugging motion until dumbbells are nearly together. Repeat.

Rounds

3 Rounds, each round 12 reps.