BarbellCompound
Barbell bench press
6–10 reps recommended
- Grip slightly wider than shoulder width.
- Lower the bar to mid-chest with elbows at roughly 45° from your body.
- Keep your feet planted and your upper back tight.
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Whole chest
Flat pressing and flys that work the whole chest.
Sets, reps and rest
- Warm-up
- 1 set
- About 50% of your working weight, or lighter, for as many reps as you like.
- Working sets
- 2–3
- 2 is recommended. Take each set close to failure.
- Reps
- 6–10
- Recommended for every exercise. Some exercises also list another range that suits them.
- Rest
- 3+ min
- At least 3 minutes, or until you feel ready. Take 5 or more if you need it, because resting too little costs you reps.
Warm up first
Do these to loosen up, then do your warm-up set before your working sets.
- Arm circles10 forwards, 10 backwards
Arms straight out to the sides, making big slow circles.
- Cross-body arm swings10 swings
Swing your arms open wide, then across your chest, hugging yourself.
- Doorway chest stretch15 seconds each side
Forearm on a door frame, step through gently until you feel a light stretch.
- Push-ups10 easy reps
Slow and controlled to get blood into the chest.
Pick 1 of these 4 exercises
MachineCompound
Smith machine bench press
6–10 reps recommended
- Set a flat bench so the bar lines up with your mid-chest.
- Lower the bar to mid-chest with elbows at roughly 45°.
- Twist the bar to unrack and re-rack it.
BodyweightCompound
Weighted dip
Options: Add weight with a dip belt. Use the assisted machine if you can't do 6 reps yet.
6–10 reps recommended
- Lean your torso forward to put the work on your chest.
- Lower until you feel a stretch, with elbows flaring slightly.
- Add weight with a belt once 10 reps is easy, or use the assisted machine.
MachineIsolation
Pec deck
6–10 reps recommended
- Set the seat so your arms are at chest height.
- Squeeze the handles together in a wide arc.
- Open slowly until you feel a stretch, without letting the weights touch.