Incline Chest
Six weeks built around the incline press — upper chest first, the flat bench once a week, flyes and dips for the shape, a row every day so the shoulders stay back.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- A gym: an adjustable bench, a bar, dumbbells, a cable stack and dip bars.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Incline Heavy
- Incline Bench Press 4 × 6
- Incline Dumbbell Flye 3 × 12
- Dip or Decline Push-up 3 × 8
- Chest-Supported Row 3 × 10
- Face Pull or Band Pull-Apart 3 × 15
Bench at thirty degrees, not forty-five. Bar to the top of the chest, a pause, and drive. The row is not optional.
Day 2 Flat and Fly
- Bench Press 4 × 8
- Dumbbell Flye 3 × 12
- Cable Fly or Pec Deck 3 × 15
- Dumbbell Pullover 3 × 12
- Chest-Supported Row 3 × 10
The one flat day. Flyes: elbows soft, the stretch at the bottom is the point — do not go heavy on them.
Day 3 Incline Volume
- Incline Dumbbell Press 4 × 10
- Machine Chest Press or Push-up 3 × 12
- Pec Deck or Cable Fly 3 × 15
- Push-up 2 × as many as you have
- Face Pull or Band Pull-Apart 3 × 15
Dumbbells for the incline today — a longer range than the bar. Finish with the push-ups; the last rep should be the last rep.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
What it trains
Chest · Shoulders · Middle back · Triceps
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A gym: an adjustable bench, a bar, dumbbells, a cable stack and dip bars. Train 3 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Incline Chest” lands in your calendar. No new sessions arrive after it. Get all 6 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
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