Workouts · Strength

Chest Focus in 25

Presses, flys, and push-up finishers — direct chest work from every useful angle.

25 minintermediatedumbbell · bench · cablestrengthmoderate
Why it works. Pairing heavy presses with lighter flys covers both strength and the stretch-under-load that builds muscle.

Warm-up

Arm circles and shoulder rolls — 45s
Easy knee push-ups — 45s

The workout

  1. dumbbell bench press — 4 × 8 reps
    rest 75s
  2. cable middle fly — 3 × 12 reps
    rest 45s
  3. pushup — 3 × 12 reps
    rest 45s
  4. bench dip — 2 × 10 reps
    rest 45s

Cool-down

Doorway chest stretch — 45s
Overhead triceps stretch — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

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