Incline Dumbbell Press
upper chest
triceps
shoulders
A dumbbell press performed on an incline bench to target the upper chest.
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
incline 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
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
Cable Crossovers
chest
A cable machine exercise where you bring the handles together in front of your body to isolate the chest muscles.
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
cable machine
Rear Delt Fly
rear deltoids
traps
An isolation exercise where you bend over and extend your arms outward to strengthen the rear delts.
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
cable machine
Preacher Curl
biceps
A bicep curl performed with the arms resting on a preacher bench to eliminate momentum and isolate the biceps.
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
EZ curl bar
preacher bench