chest workout plans

plan no.1

Barbell Bench Press
👉 4 sets × 8–10 reps
📍 Flat bench, slow negative, chest squeeze

Incline Dumbbell Press
👉 3 sets × 10–12 reps
📍 30° incline, full stretch at bottom

Dumbbell Flyes
👉 3 sets × 12–15 reps
📍 Slight bend in elbows, controlled motion

Cable Crossover
👉 3 sets × 12–15 reps
📍 Squeeze chest for 2 seconds at center

Push-Ups
👉 2 sets × max reps
📍 Slow reps, full chest contraction

This workout hits upper, middle, and inner chest using compound + isolation movements for maximum muscle growth in minimum time.

uper chset plan no.6

lower chset plan no.7