Basic chest training plan (suitable for gym)
Incline barbell Bench press, 3 sets , sans-serif; font-size: 14px; line-height: 24px;" /> Plate dumbbell bench press, 3 sets serif; font-size: 14px; line-height: 24px;" /> Parallel Bar Dips , 3 sets -serif; font-size: 14px; line-height: 24px;" /> Flat dumbbell fly , 3 sets -serif; font-size: 14px; line-height: 24px;" /> Clamp chest with tensioner, 3 groups x 12-15 times;
Chest training illustration
Incline barbell bench press
Dumbbell bench press
Parallel bar arm extension
Flat dumbbell fly
Cross chest
Note:
■There is no warm-up group in this plan (but you should warm up during training); you Do as many moves as you need to form a warm-up set, but never reach exhaustion during the warm-up set.
■The training weight selected for formal training sets should be such that you can exhaust the muscle in that part of the body when you reach the target number of repetitions.
■In bodyweight workouts, if you're still able to do more than your target reps, you'll need to add some weight to yourself. Parallel bar dips
