1. Push-Ups (3 sets of 10-15 reps)
- Start with standard push-ups or modify by dropping to your knees.
- Keep your core engaged and lower yourself until your chest is just above the floor.
2. Dumbbell Chest Press (3 sets of 10-12 reps)
- Lie on a bench or the floor with dumbbells in each hand.
- Press the weights up until your arms are fully extended, then lower them slowly.
3. Dumbbell Chest Flys (3 sets of 10-12 reps)
- Lie on a bench or mat and hold dumbbells above your chest with a slight bend in your elbows.
- Slowly lower the weights outward until you feel a stretch, then bring them back together.
4. Incline Dumbbell Press (3 sets of 10-12 reps)
- Use an inclined bench and press the dumbbells upward.
- This targets the upper chest and shoulders.
6. Triceps Dips (3 sets of 10 reps)
- Use a bench or parallel bars to dip your body down and back up.
- This engages the chest along with the triceps.
Bonus Tips:
- Warm-up: Always start with 5-10 minutes of dynamic stretching or light cardio.
- Progressive overload: Gradually increase weights or reps over time.
- Form first: Focus on proper technique to avoid injuries.
