Written by Decoder November 8 , 2022
5-8 reps
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heavy sets in lower rep ranges
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If possible, go for a lower incline, such as 30 degrees
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– Decline barbell bench press – Decline dumbbell bench press – Decline Smith machine press – Decline leverage press
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– Plate-loaded chest press (flat, incline, decline) – Cable chest press (seated, standing, lying)
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– Feet-elevated push-up – Hands-elevated push-up – Suspended push-up – Hand-release push-up
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– Chest dip – Ring dip – Machine-assisted dip – Banded dip
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– Incline cable fly – Cable cross-over – Low-cable cross-over – Single-arm cable cross-over
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Machine Fly are a more effective, but more difficult-to-assemble, alternative to dumbbell flies.
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