Monday Workout (CHEST)

12 min

6 exercises

Barbell Bench Press

3 sets

12 reps

Incline Barbell Bench Chest Press

3 sets

12 reps

Decline Barbell Bench Press

3 sets

12 reps

Incline Dumbbell Bench Chest Press

3 sets

12 reps

Decline Bench Dumbbell Press

3 sets

12 reps

Standing Cable Crossover Press

3 sets

12 reps

This Monday Workout (CHEST) 12 min gym workout plan effectively targets your chest. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

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Monday Workout (CHEST)

12 min

6 exercises

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Barbell Bench Press

3 sets

12 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Chest

Secondary:

Shoulders, Triceps

Position yourself with your back down on a flat bench placing the hands up on the bar using an underhand grip slightly wider than shoulder width apart.
After taking a deep breath in, extend the elbows and lift the bar up off the rack until elbows are extended but not locked. Pause for a brief movement as you fully extend your breath.
Lower the weight directly down to the chest as you breath inwards, keeping the movement pattern slow and steady.
Once just above the chest, pause, and then press directly up again, exhaling your breath.
Continue until all reps are completed and then re-rack the barbell.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
Push the weights up by straightening your arms.
As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
Lower the dumbbells by slowly bending your elbows back to 90 degrees.
Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Sit on the seat with your upper chest just above the horizontal handles.
Push the foot lever until you are able to grasp the lever.
Gras the handles using a wide overhand grip and place your elbows out to the sides just below your shoulders.
Release the foot lever and press the hand lever out until your arms are fully extended.
Return the weight until your chest muscles are slightly stretched.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Repeat.

Incline Barbell Bench Chest Press

3 sets

12 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Set up an incline bench in front of a weight rack, making sure you adjust the incline to a comfortable position. The back of the bench should be facing the weight stack.
Sit on the bench placing your back firmly against the backrest.
Using an overhand grip, grasp the bar with your hands spaced about twice your shoulder width apart.
Lift the bar from the rack by pushing up with your chest muscles and hold it straight over your chest with your arms fully extended. This is the start position.
As you inhale, lower the barbell slowly until it touches your upper chest.
Hold for a count of one while squeezing your chest muscles.
Return to the start position as you exhale, pushing the bar using your chest muscles. Hold for a count of one.
Repeat.

If you are new at this exercise, you should use a spotter. If there is no-one available to spot for you, be conservative with the amount of weight you use. Do not let the bar drift too far forward. The bar to should touch down on your chest only. When performing this exercise, you should use a 2:1:1 count. That is a count of two on the downward movement. A count of one to hold and squeeze.a count of one for the upward movement.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.
Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.
Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Facing down, place yourself on the ground with your hands flat on the floor, directly below your shoulders.
Place your feet on top of a bench or box. Only your toes and balls of your feet should be touching the floor.
Maintain a flat back and tight core before lowering your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
Push yourself back to the starting position by straightening your arms. Do not lock out your elbows.
Repeat.

Decline Barbell Bench Press

3 sets

12 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Chest

Secondary:

Triceps

Set a barbell in a weight rack at the low end of a decline bench, making sure it is at a height you can reach without fully extending your arms.
Secure your feet under the stirrup, bar or strap at the high end of the bench and lie flat on your back with the rack slightly behind you.
Using an overhand grip, grip the bar with your hands slightly wider than your shoulder width apart.
Push up to lift the bar from the rack and hold it directly over you with your arms locked.
Bend your elbows to slowly lower the barbell until it slightly touches your chest, inhaling as you do so.
Drive the weight back up by contracting your pec muscles and return to the start position, exhaling as you do so.
At the top of the movement, lock your arms and squeeze your chest muscles.

If you are new at this exercise, you should use a spotter. If no spotter is available, then be conservative with the amount of weight used. Do not let the bar drift too far forward, it should touch down your lower chest only. Don't bounce the weight off your chest. Keep full control of the barbell at all times. When performing this exercise, use a 2:1:1 count. That is a count of two on the downward movement. Pause for a count of one. A count of one one the upward movement. You can also use dumbbells or exercise bands to perform this exercise.

Incline Dumbbell Bench Chest Press

3 sets

12 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Set up an incline bench so the back rest is at about a 45 degree angle.
Hold a dumbbell in each hand with an overhand grip. (Palms facing away from you)
Sit on the bench with your feet flat on the floor and your back and shoulders pressed firmly back against the back rest.
Raise the dumbbells up to your shoulder level, keeping your elbows bent at 90 degrees.
Push the dumbbells up and away from you using your shoulders and chest while straightening your arms.
Continue raising the dumbbells until your arms are straight and the dumbbells are suspended above your chest. Hold for a count of one.
Lower the dumbbells back towards your chest by relaxing your chest and shoulders while bending your elbows.
Hold for a count of one
Repeat.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Set up an incline bench in front of a weight rack, making sure you adjust the incline to a comfortable position. The back of the bench should be facing the weight stack.
Sit on the bench placing your back firmly against the backrest.
Using an overhand grip, grasp the bar with your hands spaced about twice your shoulder width apart.
Lift the bar from the rack by pushing up with your chest muscles and hold it straight over your chest with your arms fully extended. This is the start position.
As you inhale, lower the barbell slowly until it touches your upper chest.
Hold for a count of one while squeezing your chest muscles.
Return to the start position as you exhale, pushing the bar using your chest muscles. Hold for a count of one.
Repeat.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Stand between two cable stations with the dumbbell grip handles attached to the high pulleys on each side of you.
Hold the handles with an overhand grip. Your arms should be outstretched.
Bend your knees and hips slightly so that you are leaning forward, but not too far.
Bend your elbows slightly and rotate your shoulders in towards the centre of your chest a little. Your elbows should be slightly behind you.
Use a hugging motion, keeping your elbows in a fixed, bent position to bring the grip attachments together in front of your chest.
Slowly return to the starting position until you feel a slight stretch in your chest muscles.
Repeat.

Decline Bench Dumbbell Press

3 sets

12 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Chest

Secondary:

Shoulders, Triceps

Sit on a decline bench and place your feet under the leg brace. Rest a dumbbell on each thigh.
Grab hold of the dumbbells with an overhand grip and lie back on the bench.
Position the dumbbells on either side of your chest. Your palms should face outwards and your arms should be bent under each weight.
Slowly press the dumbbells up from the elbows until your arms are fully extended over your chest.
Return to the starting position by lowering the dumbbells to either side of your chest again. You should feel a slight stretch in your chest and shoulders.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
Push the weights up by straightening your arms.
As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
Lower the dumbbells by slowly bending your elbows back to 90 degrees.
Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.
Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.
Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.

Standing Cable Crossover Press

3 sets

12 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Stand between two cable stations with the dumbbell grip handles attached to the high pulleys on each side of you.
Hold the handles with an overhand grip. Your arms should be outstretched.
Bend your knees and hips slightly so that you are leaning forward, but not too far.
Bend your elbows slightly and rotate your shoulders in towards the centre of your chest a little. Your elbows should be slightly behind you.
Use a hugging motion, keeping your elbows in a fixed, bent position to bring the grip attachments together in front of your chest.
Slowly return to the starting position until you feel a slight stretch in your chest muscles.
Repeat.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Holding a pair of dumbbells, sit on a flat bench and slowly lower yourself back.
Keep a tight core as you push the dumbbells above your chest. The dumbbells will be facing one another and held together.
With a slight bend in the elbow, open up your chest and slowly lower the dumbbells to the sides.
When the dumbbells are parallel with the ground, pause, and return to the starting position.

Primary muscle group(s):

Chest

Secondary:

Shoulders, Triceps

Sit on a pec deck machine with your back flat against the back rest.
Grip the handles and make sure your arms are parallel to the floor. If not parallel,adjust the seat or handles accordingly. This is the start position.
Exhale and slowly push the handles together squeezing your chest to the middle as you do so. Hold for a count of one.
Inhale as you return to the starting position in a controlled movement.
Repeat.

This exercise can be performed using an exercise band or pulleys. There are a variety of different machines with different placement of your forearms. With these, place your forearms on the pad, with your elbow bent to 90 degrees. Perform the exercise by squeezing your elbows together.

Workout done!

Exercises done

of 6

Total time

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