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Light cardio for 5-10 minutes (e.g., jogging, cycling)
Dynamic stretches (e.g., arm circles, torso twists)
Workout:
Bench Press: 3 sets of 8-12 reps
Incline Dumbbell Press: 3 sets of 10-12 reps
Decline Push-ups: 3 sets of as many reps as possible
Cable Flyes: 3 sets of 12-15 reps
Note:
Adjust weights: Start with weights that are challenging but allow you to maintain proper form.
Rest between sets: Aim for 1-2 minutes of rest between sets.
Focus on form: Prioritize proper form to prevent injuries and maximize results.
Listen to your body: If you experience pain, stop the exercise and consult a healthcare professional.
Additional tips:
Vary your exercises: Incorporate different chest exercises into your routine to target different muscle fibers.
Progressive overload: Gradually increase the weight or resistance over time to continue challenging your muscles.
Proper nutrition: A balanced diet with adequate protein is essential for muscle growth and repair.
Rest and recovery: Ensure you get enough sleep to allow your muscles to recover.
By following this workout routine and incorporating these tips, you can effectively target and strengthen your chest muscles.