Protein
Spread protein across the day. Total daily needs depend on body weight, training load and energy intake.
Master the movement
Chest
Train the pectorals through horizontal pressing, incline work and controlled adduction. Keep the shoulder blades stable and progress load only while technique stays clean.
See exercises↓
5 foundational exercises
QUALITY REPS. SMART PROGRESS.
01
Exercise
Bench Press
Main target
Chest, triceps
Coaching cue
3–4 × 6–1002Feet planted; lower the bar with control and press without bouncing.
Exercise
Incline Dumbbell Press
Main target
Upper chest
Coaching cue
3 × 8–1203Use a low incline, keep wrists stacked and stop before the shoulders roll forward.
Exercise
Push-Up
Main target
Chest, core
Coaching cue
3 × quality reps04Keep a straight body line and bring the chest between the hands.
Exercise
Dumbbell Chest Fly
Main target
Chest stretch/adduction
Coaching cue
2–3 × 10–1505Keep a soft elbow bend and use a load you can control through the arc.
Exercise
Cable Crossover
Main target
Chest adduction
Coaching cue
2–3 × 12–15Brace the torso and bring the upper arms across without shrugging.
Safety: Stop for pain, dizziness, chest pain or unusual breathlessness. Seek qualified assessment for new or persistent symptoms.
Recovery essentials
FOOD FIRST. SUPPLEMENTS SECOND.
Carbs + fluids
Carbohydrate supports glycogen replacement; adjust fluids and electrolytes for sweat loss and climate.
Vitamin D
Adequate status supports muscle and bone health, but supplements do not guarantee recovery when deficiency is absent. Avoid high doses without testing and advice.
Vitamins C & E
Prefer fruit, vegetables, nuts and seeds. High-dose antioxidant supplements can blunt some beneficial training adaptations.
Omega-3 (not a vitamin)
Fish, walnuts and seeds can support a healthy dietary pattern. Do not self-treat inflammation or pain with supplements.
Sleep + rest
Consistent sleep, rest days and gradual training load are more foundational than any vitamin.
Now fuel the work