Bench Press
chest
triceps
shoulders
A barbell or dumbbell exercise where you press the weight away from your chest while lying on a bench.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
barbell
bench
Dumbbell Bench Press
chest
triceps
shoulders
A bench press variation using dumbbells, allowing for a greater range of motion and muscle activation.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
dumbbells
bench
Overhead Press
deltoids
triceps
upper chest
A compound movement where you press a barbell or dumbbells overhead to strengthen the shoulders.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
barbell
dumbbells
Chest Flies
chest
An isolation exercise where you extend and bring dumbbells together in an arc motion to target the chest.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
dumbbells
bench