Intense Chest Sculptor: Press & Fly Your Way to Strength

Gym | Single Workout | Intermediate: 4 exercises

This workout focuses on the development of the pectoral muscles and is designed to build strength and muscle hypertrophy. It's structured with four key exercises, each consisting of an initial higher rep set that progresses to lower reps with each subsequent set. This approach helps with muscle endurance at the start and strength towards the end as you lower the repetition count while potentially increasing weight.

The session begins with a Barbell Incline Bench Press, targeting the upper portion of the chest, followed by Cable Low Flys to concentrate on chest width and depth. Dumbbell Floor Chest Press comes third, emphasizing stabilization and muscle activation due to the floor restricting the range of motion. The workout is rounded out with Dumbbell Incline Low Flys, again focusing on the upper chest and ensuring maximum engagement of the target muscles.

To maximize the effectiveness of this workout, ensure a full range of motion and control the weight with each exercise. Take 45-60 seconds of rest between sets and 1-2 minutes between each exercise. Keep your shoulder blades retracted during presses and maintain a slight bend in the elbows during fly movements to prevent joint strain. Nutrition and proper rest are crucial for recovery and growth, so complement this training session with a diet rich in protein, balanced with healthy fats and carbohydrates, and ample hydration to support your fitness goals.

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  • #Exercise / Sets
    1Barbell Incline Bench Press4 sets • 15, 12, 10 and 10 reps
    Barbell Incline Bench Press
    2Cable Low Fly4 sets • 15, 12, 10 and 10 reps
    Cable Low Fly
    3Dumbbell Floor Chest Press4 sets • 15, 12, 10 and 10 reps
    Dumbbell Floor Chest Press
    4Dumbbell Incline Low Fly4 sets • 15, 12, 10 and 10 reps
    Dumbbell Incline Low Fly
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