kennymacfitness

Chest Day

•Bench Press 4 x 8-16 reps - Sure, I just talked about branching out beyond the bench press. But you can't avoid the exercise if you're serious about training—or even if you just step foot into any typical strength facility in the world

•Dumbbell Flies 4 x 8-12 reps - Lay on a flat bench, gripping dumbbells in each hand. Press the weights up above your chest, keeping them from touching, with your pinkies turned slightly inward

•Dumbbell Floor Press 4 10-15 reps - No bench? No problem. Take your dumbbell press to the floor for a shoulder-safe chest pump

•Band Chest Fly 3 x 20 reps For a great warmup before a chest workout or a killer burnout to finish one, try out the band chest fly

•Batwing Fly 3 x 15 - Spend more time at the bottom of the movement to really reap its benefits. Start with light weights to get used to the move, and try alternating between overhand and neutral grips to switch things up.

•Half-Kneeling Chest Press 3 x 15 reps - Take a knee for some chest gains. The half-kneeling chest press also gives you the opportunity to hone your core while you're off-balance, offering even more benefits and making the exercise more realistic. In the real world, we don't get to work symmetrically. We're kind of off balance a little bit. This puts you in an off-balance position

•Incline Dumbbell Press 3 x 12-15 HEAVY REPS - This is an upper body push exercise that targets the pectoralis major (upper chest), clavicular, costal and sternal head, along with the anterior deltoids, triceps, biceps and serratus anterior.

•Close-Grip Bench Press 3 x 20 reps - You can lift more weight with a barbell than with dumbbells because they’re more stable. That’s why barbell presses generally build more raw strength in your chest. But this variation puts more focus on your triceps, so you'll get the added bonus of extra work for the biggest muscles in your arms.

Good luck 🍀