# Chest Workout

## Barbell Bench Press (Intermediate)

- Setup: Lie flat on bench, feet on the ground, grip bar slightly wider than shoulder-width.
- Form: Keep wrists straight, elbows at about 45°, shoulders retracted and down.
- Lower: Lower the bar to your chest, keeping control and not letting it bounce.
- Press: Push the bar back up, extending arms fully but not locking elbows.
- Avoid: Arching back excessively, flaring elbows, bouncing the bar.

## Dumbbell Bench Press

- Setup: Lie flat on a bench, dumbbells in hand, feet flat on the ground.
- Form: Hold dumbbells at chest level, elbows at a 45° angle, wrists straight.
- Press: Press the dumbbells upward until arms are fully extended, without locking elbows.
- Lower: Slowly lower the dumbbells back to chest level, keeping control.
- Avoid: Bouncing the weights, flaring elbows, arching the back excessively.

## Cable Flyes

- Setup: Stand in the center of a cable machine, grab the handles with a slight bend in your elbows.
- Form: Keep chest up, core engaged, feet slightly staggered for balance.
- Fly: Pull the handles together in front of your chest, maintaining a slight bend in your elbows.
- Return: Slowly open your arms back to starting position, keeping tension on the cables.
- Avoid: Overstretching, letting elbows flare, or using momentum.