Incline Dumbbell Press – 5 sets, 12 reps
Flat-Bench Dumbbell Flye – 4 sets, 10-12 reps
Flat-Bench Dumbbell Press – 4 sets, 10-15 reps
Chest Press Machine – 3 sets, 10-12 reps
Cable Crossover – 3-4 sets, 15 reps
1) Start off by adjusting the seat of the machine so that the handles are aligned with the lower portion of your chest and your back is rested upon the resting pad, as this will be your starting position.
2) Slowly press the handles until your hands are fully extended and you feel a stretch in your chest muscles, making sure not to lock your elbows.
3) Hold this position for a count then return to the starting position.
4) Repeat for reps.