Incline Chest
Six weeks built around the incline press — upper chest first, the flat bench once a week, flyes and dips for the shape, a row every day so the shoulders stay back.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- A gym: an adjustable bench, a bar, dumbbells, a cable stack and dip bars.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Incline Heavy
- Incline Bench Press 4 × 6
- Incline Dumbbell Flye 3 × 12
- Dip or Decline Push-up 3 × 8
- Chest-Supported Row 3 × 10
- Face Pull or Band Pull-Apart 3 × 15
Bench at thirty degrees, not forty-five. Bar to the top of the chest, a pause, and drive. The row is not optional.
Day 2 Flat and Fly
- Bench Press 4 × 8
- Dumbbell Flye 3 × 12
- Cable Fly or Pec Deck 3 × 15
- Dumbbell Pullover 3 × 12
- Chest-Supported Row 3 × 10
The one flat day. Flyes: elbows soft, the stretch at the bottom is the point — do not go heavy on them.
Day 3 Incline Volume
- Incline Dumbbell Press 4 × 10
- Machine Chest Press or Push-up 3 × 12
- Pec Deck or Cable Fly 3 × 15
- Push-up 2 × as many as you have
- Face Pull or Band Pull-Apart 3 × 15
Dumbbells for the incline today — a longer range than the bar. Finish with the push-ups; the last rep should be the last rep.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.