178K views · 16K reactions | UPPER CHEST WORKOUT! #bodybuilding Pre-Exhaust: 1) Incline Bench Cable Fly - 4 x 10-12 2) Incline DB Press - 4 x 8-10 3) Smith Machine Press - 4 x 10-12 4) High To Low Fly - 3 x 10-12 5) Incline Machine Press - 3 x 8-10 6) Landmine Press - 3 x 10-12 (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A BITCH!) | Ross Dickerson | Facebook

758K views · 41K reactions | ‘Upper Chest’ Focused Workout #bodybuilding DB Incline Press - 4 x 8-10 Cable Fly (Straight) - 4 x 8-10 Machine Chest Press - 3 x 8-10 DB Low To High Fly - 3 x 10-12 Incline Machine Press - 3 x 10-12 Bench Press Ups - 2 x AMRAP (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A B*TCH) | Ross Dickerson | Facebook

Cable Chest Fly Variations Here are some cable fly variations you can add to your routine: High to low cable fly - Target: mid and lower chest bias - split stance - shoulders back, chest up Cable fly - target: entire chest - split stance Low to high cable fly - target: mid and upper chest bias - split stance - arms straight with a slight bend (keep them locked in this position) - think about brining biceps and elbows towards clavicle Note: - there are only 2 pec muscles. - these exercises might