Perhaps the most likely body part to become stuck in a rut with is your chest. Flat bench, incline, decline and flyes. The same thing over and over and probably on Mondays, too. Get your head out of your ass and blow that shit up with something new and different but will still incorporate the basics to get the job done.
We’re going to give you a bunch of exercises that you can do and also mix and match them so that no two workouts are the same weeks apart. How you choose to do that is up to you, but make sure to have an open mind and try a new flavor.
Some people prefer to start off with flat bench, but incline can be the more difficult movement of the two and it’s best to hit it when you’re at full strength.
Flat Bench Barbell Presses
Flat Bench Dumbbell Presses
Flat Alternating Dumbbell Presses
Flat Hammer Strength Presses
Decline Barbell Bench Presses
Decline Dumbbell Bench Presses
Standing Decline Dumbbell Raises/Flyes
Standing Cable Decline Dumbbell Raises/Flyes
Flat Bench Dumbbell Flyes
Photos by Per Bernal