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Warm-up exercises

Do 5-10 minutes of light cardio exercise (e.g., jogging, jumping jacks) to increase heart rate and warm up the body.

Perform dynamic stretches targeting the chest, shoulders, and arms to prepare the muscles for the workout.

Do 10-20 bodyweight squats to warm up the legs and help increase range of motion

Perform 10-15 arm circles in both directions to help warm up the shoulders and arms

Do 10-15 push-ups to get accustomed to the movement pattern while also working the muscles

Perform 10-15 jumping jacks to further increase heart rate and warm up the body

Push-up variations targeting upper chest

Incline Push-ups

Find an elevated surface (e.g., bench, step) and place hands slightly wider than shoulder-width apart.

Lower your body towards the surface, keeping elbows at a 45-degree angle, and push back up.

Complete 3 sets of 10-15 reps.

Diamond Push-ups

Assume a standard push-up position, but bring your hands close together, forming a diamond shape with thumbs and index fingers.

Lower your body while keeping elbows close to your sides, and push back up.

Complete 3 sets of 10-15 reps.

Decline Push-ups

Find a stable elevated surface (e.g., bench, step) and position your feet on it while assuming a push-up position.

Lower your body towards the ground, maintaining a straight line from head to heels, and push back up.

Complete 3 sets of 10-15 reps.

Additional exercises for upper chest development

Dumbbell Flyes

Lie on a flat bench or on the floor with a dumbbell in each hand, palms facing each other.

Extend arms out to the sides, keeping a slight bend in the elbows, and slowly lower the weights until your arms are parallel to the ground.

Bring the dumbbells back together by squeezing your chest muscles and repeat for 3 sets of 10-12 reps.

Incline Dumbbell Press

Lie on an inclined bench with a dumbbell in each hand, palms facing forward.

Lower the dumbbells towards the sides of your chest, keeping elbows at a 45-degree angle, and push them back up.

Complete 3 sets of 10-12 reps.

Cable Crossovers

Position the cable pulleys at the highest setting and stand in the center.

Hold one handle in each hand, step forward, and lean slightly forward.

Pull the handles down and across your body, focusing on squeezing the upper chest, and return to the starting position.

Perform 3 sets of 10-12 reps.

Cool-down and stretching

Do 5-10 minutes of light cardio exercise to gradually decrease heart rate.

Perform static stretches targeting the chest, shoulders, and arms to enhance flexibility and aid in recovery.

Remember to consult with a fitness professional or trainer before starting any new exercise routine, especially if you have any underlying health conditions or concerns.