1. General Warm-up — 5–7 min
- 3–5 min light treadmill/cycle
- Arm circles — 15 each direction
- Shoulder rolls — 15 each
- Band pull-aparts — 2 × 15
- Light cable/band chest fly — 1–2 × 15
Goal: Get your shoulders, elbows and chest ready—not fatigue yourself.
Chest Activation
Cable Fly / Pec Deck
- 2 × 15–20
- Light weight
- Slow stretch → squeeze hard at the top
- Rest: 45–60 sec
Don’t take these sets to failure. They’re just to get the chest working.
Incline Dumbbell Press
Set 1: 8–10 reps(Start with heavy)
Set 2: 10-15 reps
Set 3: 10-15 reps
set4: 10-15 reps
Rest: 2 min
Use a 15–30° incline rather than an extremely steep bench.
Focus on getting a deep, controlled stretch without letting your shoulders take over.
Flat Bench Dumbbell Fly
3 × 12–15
Rest: 60–90 sec
Try:
- Keep a slight bend in your elbows
- Lower the dumbbells for a deep, controlled stretch
- Bring your hands together in a wide arc
- Squeeze your chest for ~1 sec at the top
- Keep the movement slow and controlled
Don’t use excessive weight — the goal is to train your chest, not turn the movement into a shoulder exercise.
Cable Fly
3 × 12–15
Rest: 60–90 sec
Try:
- Slight bend in elbows
- Big stretch
- Bring hands together
- Squeeze chest for ~1 sec
Don’t turn it into a shoulder exercise by using excessive weight.
Dips — Chest Focus
2–3 × 8–15
Rest: 90 sec
Lean your torso slightly forward and allow your elbows to travel naturally.
If bodyweight is too easy → add weight.
If you’re struggling → use assisted dips
Finisher 💀
Push-ups — 1–2 sets to near failure
Do controlled reps.
For example:
Push-ups → immediately knee push-ups → hold the top position for 10–15 sec
Only do this if your form remains good.
Cooldown — 3–5 min
- Doorway chest stretch — 30 sec × 2
- Shoulder stretch — 30 sec each side
- Light arm movements
No need to aggressively stretch a fatigued muscle.
Full Workout at a Glance
| Exercise | Sets × Reps |
|---|---|
| General warm-up | 5–7 min |
| Cable/Pec Deck Activation | 2 × 15–20 |
| Barbell Bench Press | 4 × 5–10 |
| Incline DB Press | 3 × 8–12 |
| Chest Press Machine | 3 × 8–12 |
| Cable Fly | 3 × 12–15 |
| Chest Dips | 2–3 × 8–15 |
| Push-up Finisher | 1–2 × near failure |
| Cooldown | 3–5 min |
Total: ~20–21 working sets
Workout time: ~60–75 minutes
Progression
When you can hit the top of the rep range on every set with clean form, increase the weight slightly next session.
For your strength goals, I’d keep bench press first and treat the other movements primarily as hypertrophy work.