A Human Web
Join

Gym workouts

Chest workout (gym)

Flat, incline and fly patterns, then a bodyweight finisher. Pair it with a back day to keep the shoulders balanced.

45 minIntermediate7 movesA band · A barbell · A bench or box · A dumbbell · A cable machine · Pull-up barShoulders · Back · Chest · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Scapular push-up (push-up plus)10 reps
    Beginner · Shoulders, Chest, Abs · 3D demoEasier: Dumbbell shoulder-blade punchHarder: Pike push-up
  2. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row

Main sets

Rest 90 s

  1. Barbell bench press4 sets of 6–8
    Intermediate · Chest, Triceps, Shoulders · 3D demoEasier: Chest press machineHarder: Dumbbell bench press
  2. Incline dumbbell press3 sets of 8–10
    Intermediate · Chest, Triceps, Shoulders · 3D demoEasier: Barbell bench pressHarder: Bench press with bands
  3. Cable fly3 sets of 12
    Intermediate · Chest, Shoulders, Abs · 3D demoEasier: Machine chest fly (pec deck)Harder: Dumbbell fly
  4. Parallel bar dip2 sets of 6–10
    Advanced · Triceps, Chest, Shoulders · 3D demoUse bench dips or assistance if neededEasier: Bench dipHarder: Ring dip

Finisher

  1. Push-up1 set, stop 2 reps short of failure
    Intermediate · Chest, Triceps, Shoulders · 3D demoEasier: Wall push-upHarder: Close-grip push-up (close triceps position)

Tips

  • Keep the shoulder blades set back against the bench.
  • Dips are optional; skip them if the front of the shoulder complains.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

More gym workouts

Barbell strength workout

A classic barbell strength session: back squat, bench press, rows, overhead press and deadlift.

50 minIntermediate8 movesA band, A barbell

Leg day workout (gym)

A gym leg day: back squats, leg press, leg curls, Bulgarian split squats, leg extensions and calf raises.

55 minIntermediate9 movesA wall, A barbell

Back workout (gym)

A gym back workout: lat pulldowns, cable rows, dumbbell rows, face pulls, back extensions and shrugs.

45 minBeginner8 movesPull-up bar, A band

Questions people ask

How long does the chest workout (gym) take?

About 45 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, A barbell, A bench or box, A dumbbell, A cable machine, Pull-up bar. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 7 of its 7 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.