Chest Workout
Dumbbell bench press (flat)
3 sets 20 repetitions
1. Lie down on the bench and hold the dumbbells at chest level.
2. Lift them up together and slowly bring them down back to starting position.
3. Repeat.
Dumbbell bench press (declined)
3 sets 20 repetitions
1. Lie down on the bench now in declined position and hold the dumbbells at chest level.
2. Lift them up together and slowly bring them down back to starting position.
3. Repeat.
Barbell bench press (inclined)
3 sets 20 repetitions
1. Lie down on the bench now in inclined position and hold the bar with wide grip.
2. Lift it up together and slowly bring them down back to starting position.
3. Repeat.
Pec- deck (Butterflies)
3 Sets 20 Repetitions
1. Sit on the machine and hold the handlebars with your arms parallel to the ground.
2. Bring your arms together and slowly take them behind to starting posititon.
3. Repeat.