Here's a sample chest weight training exercise routine that you can follow:
- Barbell Bench Press:
- Lie flat on a bench with your feet planted firmly on the ground.
- Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lower the barbell to your chest while keeping your elbows at a 45-degree angle.
- Push the barbell back up to the starting position, fully extending your arms.
- Perform 3 sets of 8-10 repetitions.
- Dumbbell Flyes:
- Lie flat on a bench with a dumbbell in each hand, arms extended above your chest.
- Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest muscles.
- Bring the dumbbells back up to the starting position, squeezing your chest muscles.
- Perform 3 sets of 10-12 repetitions.
- Incline Dumbbell Bench Press:
- Set the bench to an incline of around 45 degrees.
- Hold a dumbbell in each hand and lie back on the bench.
- Lower the dumbbells to the sides of your chest, keeping your elbows at a 45-degree angle.
- Push the dumbbells back up to the starting position, fully extending your arms.
- Perform 3 sets of 8-10 repetitions.
- Push-Ups:
- Assume a plank position with your hands slightly wider than shoulder-width apart.
- Lower your body until your chest is just above the ground, keeping your back straight.
- Push your body back up to the starting position, fully extending your arms.
- If needed, you can modify by performing push-ups on your knees or against a wall.
- Perform 3 sets of 12-15 repetitions.
- Cable Crossover:
- Stand in the middle of a cable machine with the cables set to a high position.
- Hold the handles with your palms facing down and step forward, leaning slightly.
- Pull the handles down and across your body, focusing on squeezing your chest muscles.
- Slowly return to the starting position, controlling the resistance.
- Perform 3 sets of 10-12 repetitions.
Remember to warm up before starting the routine and to use weights that challenge you but still allow you to maintain proper form. If you're new to weight training, consider working with a qualified fitness professional to ensure you're using correct technique and to tailor the routine to your specific needs and abilities.