12-Week Chest Press Program

Weeks 1-4 (Building a Foundation):

1. Barbell Bench Press

* 3 sets of 8-10 reps

2. Dumbbell Incline Bench Press

* 3 sets of 10-12 reps

3. Chest Dips or Machine Dips

* 3 sets of 8-10 reps

4. Dumbbell Flyes

* 3 sets of 10-12 reps

Weeks 5-8 (Increasing Intensity):

1. Dumbbell Bench Press

* 4 sets of 8-10 reps

2. Incline Dumbbell Flyes

* 4 sets of 10-12 reps

3. Cable Chest Press

* 3 sets of 10-12 reps

4. Push-ups (weighted if necessary)

* 3 sets of 8-10 reps

Weeks 9-12 (Advanced Training):

1. Barbell Incline Bench Press

* 4 sets of 8-10 reps

2. Decline Dumbbell Bench Press

* 4 sets of 10-12 reps

3. Pec Deck Machine or Cable Crossovers

* 3 sets of 10-12 reps

4. Push-ups (weighted if necessary)

* 3 sets of 8-10 reps