Warm-Up (5 minutes): Start with 5 minutes of light cardio to increase blood flow to the muscles and prepare your body for the workout. You can use a treadmill, stationary bike, or elliptical machine for this purpose.
Flat Bench Press (3 sets, 8-10 reps): Begin with the flat bench press, which targets the overall chest area. Use a weight that allows you to complete 8-10 reps with good form.
Incline Bench Press (3 sets, 8-10 reps): Move on to the incline bench press to target the upper chest muscles. Adjust the bench to a 30-45 degree angle.
Dumbbell Flyes (3 sets, 10-12 reps): Grab a pair of dumbbells and lie on a flat bench with your feet firmly planted on the ground. With a slight bend in your elbows, lower the dumbbells out to the sides
Decline Bench Press (3 sets, 8-10 reps): Proceed to the decline bench press to target the lower chest muscles. Adjust the bench to a decline angle of around 30 degrees.
Chest Dips (3 sets, 8-10 reps): Use parallel bars or a dip station to perform chest dips, focusing on controlled movement. Lower your body until your upper arms are parallel to the ground
Cooldown and Stretching (5 minutes): Finish your chest workout with 5 minutes of light cardio to gradually decrease your heart rate and cool down your body.