Include flat Dumbbell fly in your chest routine
Lie down straight on the bench holding. Hold 2 dumbbells at shoulder height. Your palms should face inwards. Take the dumbbells up until your arms are fully extended. After that, bend your arms a little until you feel a slight stretch across your chest. This is the ending position. To get back to the starting position, the trick is to squeeze your pecs while pushing the dumbbells up again. One rep is completed.
Do 3 sets with 12 reps each and rest for 1 minute between each set.
Try press-up exercise
Position your body on the floor with all the weight supported on your hands and toes. Place your hands beneath the shoulders and keep your body in a straight position. Try to keep your core locked while you are in the position. This way, a straight line will form between your heels, glutes, and head.
Lower your body in the exact position until your chest is 1 inch away from the surface. Get back to the starting position explosively by extending your arms.
Try Barbell Bench Press
Hold a barbell and lie down on a bench holding. Make sure that you hold the barbell with an overhand grip and level the bench holding flat. Extend your arms and position the bar above your chest.
Breathe in while lowering the bar slowly, in the starting position. Do not stop until the bar skims the middle of your chest. After that take the bar up again, to the starting position explosively as you breathe out slowly.
Complete 10 sets with 6 reps each. Take a rest of at least 60 minutes after every set.
