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🔥 Tuturial Chest Workout

  • Target muscle: Sternal (Lower) Pectoralis Major
  • Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii
  • Mechanics: Compound
  • Force: Push


🔥 Low Flys ✖️ Dumbbell hammer press

Try this quick superset to build on the width and thickness of your chest.
Tighten up the upper chest (clavicular head) on concentric part of the movement, emphasise this part for the ultimate stimulation

Dumbbell hammer press
Dumbbell hammer press

✅ Starting position


  1. Holding a pair of dumbbells, sit on the end of a declined bench and rest the dumbbells on your thighs.
  2. Hook your feet securely under the foot pads.
  3. Lie supine (on your back) and position the dumbbells next to the sides of your chest using a hammer or neutral grip (palms facing inward). Your elbows should be bent and tucked in to your sides at a 45-degree angle.

✅ Execution

  1. Exhale as you press the dumbbells upward and inward until your arms are extended over your chest.
  2. Inhale as you lower the dumbbells to the starting position or until you feel a mild stretch in your chest or shoulders.
  3. Repeat.

🚨 Decline cable fly


Decline cable fly VS Chest Cable Fly
Decline cable fly VS Chest Cable Fly

✅ Starting position

  1. Place a decline bench between two low cable pulleys.
  2. Grasp the stirrups (handles) of each pulley, lie supine (on your back) on the decline bench, and hook your feet under the pads.
  3. Position the stirrups out to each side.
  4. Flex your elbows slightly, and internally rotate your shoulders so that your elbows point out to the sides.


✅ Execution

  1. Keeping your elbows slightly flexed, exhale as you press the stirrups upward and inward in a hugging motion until they nearly touch over your chest.
  2. Hold for a count of two and squeeze your chest.
  3. Inhale as you reverse the motion and return the stirrups towards the starting position until you feel a mild stretch in your chest or shoulders.
  4. Repeat.

🚨 Low cable cross-over

  • Target muscle: Clavicular (upper) Pectoralis Major
  • Synergists: Anterior Deltoid, Biceps Brachii (short head)
  • Mechanics: Isolation
  • Force: Push
Low cable cross-over VS Cross-Over
Low cable cross-over VS Cross-Over

✅ Starting position


  1. Stand midway between two low pulleys, holding one handle in each hand.
  2. Position one foot in front of the other for stability.
  3. Extend your arms a little out to your sides, keeping them slightly bent at the elbows. Your palms should be facing forwards.

✅ Execution

  1. Exhale as you slowly bring the handles upward and toward the midline of your body. Your hands should come together in front of your chest, with your palms facing up and your elbows slightly bent.
  2. Hold for a count of two and squeeze your chest.
  3. Inhale as you slowly return the handles to the starting position.
  4. Repeat for the recommended number of repetitions.
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