1) bench press
The bench press targets the pectoralis major (chest muscles), deltoids (shoulders), and triceps (back of the arms). It’s an essential upper-body strength exercise and is beneficial for improving posture, building muscle, and enhancing overall strength.
2) pec deck fly
The Pec Deck Fly is a fantastic exercise for building chest strength and muscle definition, making it a great addition to any workout routine for both boys and girls. This machine-based exercise isolates the pectoral muscles, helping to shape and strengthen the chest, while reducing the strain on other muscles and joints.
3) Incline Chest
The incline bench press targets the upper part of the chest. Set the bench at a 30-45 degree angle and press the weight upward. This exercise helps in creating a well-rounded chest and is especially useful for balancing the development of your upper body.
4) High Cable Crossover
The high cable crossover is an excellent isolation exercise for developing a strong and sculpted chest, making it a great choice for both boys and girls. This exercise focuses on the upper and inner portions of the pectoral muscles, providing a balanced and well-rounded chest workout. It’s also versatile, allowing you to fine-tune your chest muscles without the use of heavy weights or barbells.
5) Standing incline cable fly
The low cable crossover is a fantastic chest exercise that boys and girls can do to develop the lower portion of the pectoral muscles. This exercise is great for shaping and defining the chest while also engaging other upper body muscles like the shoulders and arms. It’s a highly effective movement that adds variety to your chest workouts and helps improve overall muscle balance.
6) decline bench press
The decline bench press is a highly effective exercise that targets the lower portion of the chest. This variation of the traditional bench press offers a unique angle that helps build a well-rounded chest, making it a valuable addition to both boys’ and girls’ workout routines. Whether you’re looking to enhance strength or improve muscle definition, the decline bench press can deliver excellent results.
