Incline Push Up: A warmup with no equipment. Place hands on a surface, walk feet back, lower chest, and return. Aim for 20 reps.
Flat Bench Press: Lie on a bench, lower weight to chest, and press back up. Use a barbell or dumbbells. Do 3 sets of 8–12 reps.
Incline Bench Press: Same as flat bench, but on an incline bench. Target upper chest. Also 3 sets of 8–12 reps.
Decline Bench Press: Similar to flat bench but on a decline bench. Target lower chest. Again, 3 sets of 8–12 reps.
Pushup: Classic exercise. Start in plank position, lower chest to floor, and push back up. Do 3 sets of 8–12 reps.
Cable Crossover: Stand away from anchor point, pull handles down and across chest. Use cable machine or resistance band. 3 sets of 8–12 reps.
Chest Dip: Use dip station, lower chest toward hands, then push back up. 3 sets of 8–12 reps.
Resistance Band Pullover: Anchor band, lie on back, pull band toward hips. 3 sets of 8–12 reps.