1.Chest Press Machine

3 sets × 6-10 reps · 60s rest

The chest press machine is a seated, guided machine that puts your chest front and center while also recruiting your front shoulders and triceps as helpers; it’s great for building strength and size, improving pushing power, and training shoulder stability with a safe, consistent path. Because the machine controls the line of movement, you can focus on steady muscle tension, a full comfortable range of motion, and practicing solid pressing form.

2.Standing Overhead Press (Dumbbell)

3 sets × 6-10 reps · 60s rest

Using a barbell, the standing overhead press is a vertical pushing move that targets the front delts and side delts while also working the triceps, upper chest, upper back and your core for stability. It builds shoulder strength and size, improves overhead mobility and posture, and boosts functional upper-body pushing power.

3.Incline Bench Dumbbell Press

3 sets × 6-10 reps · 60s rest

Using a dumbbell in each hand on an incline bench, the incline dumbbell bench press focuses on the upper and inner chest and serratus while also firing your front delts and triceps. This angled pressing movement builds upper-chest strength and size, improves pressing power and shoulder stability, and helps open the chest for better range of motion.

4.Dumbbell Lateral Raise

3 sets × 10-15 reps · 60s rest

Using a dumbbell in each hand, the lateral raise mainly targets the side delts and also engages the front delts, upper traps and upper back while your core steadies you. Lifting your arms out to the sides builds shoulder strength and size (hypertrophy), improves shoulder mobility, and helps posture and overhead stability.

5.Triceps Pushdown (Straight Bar)

3 sets × 12-20 reps · 60s rest

6.Bent Over Rope Pushdown

3 sets × 12-20 reps · 60s rest