Exercise plans / Upper body
Chest
Pressing strength and a full chest come from heavy compound presses plus a fly for the stretch.
Beginner first 3–6 months of training
| Exercise | Sets | Reps | Rest | Tempo |
|---|---|---|---|---|
| Push-upHands just outside shoulder width, body in one straight line. Elevate your hands on a bench if you can't hit 8. | 3 | 8–12 | 60 s | 2-0-1 |
| Dumbbell bench pressLower until the dumbbells are level with your chest, elbows about 45° from your torso. | 3 | 10 | 90 s | 2-1-1 |
| Incline machine pressSet the seat so the handles start at upper-chest height. | 3 | 12 | 75 s | 2-0-1 |
| Cable flyKeep a soft bend in the elbows and squeeze the handles together in front of your sternum. | 2 | 15 | 60 s | 2-1-1 |
Advanced for at least a year of consistent lifting
| Exercise | Sets | Reps | Rest | Tempo |
|---|---|---|---|---|
| Barbell bench pressShoulder blades pinned, feet driving into the floor. Touch the lower chest every rep. | 5 | 5 | 3 min | 3-1-1 |
| Incline dumbbell press30° bench. Let the dumbbells travel slightly inward at the top. | 4 | 8 | 2 min | 3-0-1 |
| Weighted dipLean forward a little to shift the work onto the chest. | 3 | 6–8 | 2 min | 2-1-1 |
| Low-to-high cable flyFinish at chin height for the upper chest. | 3 | 12–15 | 60 s | 2-1-1 |
Reading the tempo: 3-1-1 means three seconds down, a one second pause, and one second up.