تمارين الصدر

Exercise 1

Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 2

Pec Deck Fly

Equipment: Full Gym, Machine

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Exercise 3

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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Exercise 4

Low Cable Crossover

Equipment: Cable, Full Gym

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Exercise 5

High Cable Crossover

Equipment: Cable, Full Gym

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Exercise 6

Cable Upper Chest Crossovers

Equipment: Cable, Full Gym

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Exercise 7

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 8

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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Exercise 9

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 10

Cable Crossover

Equipment: Cable, Full Gym

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Exercise 11

One-Arm Cable Chest Press

Equipment: Cable, Full Gym

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Exercise 12

Single-Arm Cable Crossover

Equipment: Cable, Full Gym

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Exercise 13

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

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Exercise 14

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 15

Reverse Grip Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 16

Decline Dumbbell Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 17

Chest Dips

Equipment: Full Gym, Machine

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Exercise 18

Lying Cable Fly

Equipment: Cable, Full Gym

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Exercise 19

Decline Dumbbell Fly

Equipment: Dumbbells, Full Gym

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Exercise 20

Incline Dumbbell Hammer Press

Equipment: Dumbbells, Full Gym

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Exercise 21

Dumbbell Upward Fly

Equipment: Dumbbells, Full Gym

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Exercise 22

Lying Chest Press Machine

Equipment: Full Gym, Machine

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Exercise 23

Smith Machine Hex Press

Equipment: Full Gym, Machine

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Exercise 24

Close-grip Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 25

Decline Cable Fly

Equipment: Cable, Full Gym

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Exercise 26

Smith Machine Bench Press

Equipment: Full Gym, Machine

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Exercise 27

Smith Machine Incline Bench Press

Equipment: Full Gym, Machine

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Exercise 28

Lever Incline Hammer Chest Press

Equipment: Full Gym, Machine

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Exercise 29

Reverse Grip Dumbbell Bench Press

Equipment: Dumbbells, Full Gym

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Exercise 30

Svend Press

Equipment: Full Gym, NO EQUIPMENT

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Exercise 31

Alternate Dumbbell Bench Press

Equipment: Dumbbells, Full Gym

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Exercise 32

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 33

Single Dumbbell Close-grip Press

Equipment: Dumbbells, Full Gym

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Exercise 34

Inverted Row

Equipment: Full Gym, NO EQUIPMENT

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Exercise 35

Smith Machine Decline Bench Press

Equipment: Full Gym, Machine

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Exercise 36

Dumbbell One Arm Reverse Grip Press

Equipment: Dumbbells, Full Gym

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Exercise 37

Dumbbell Decline One-Arm Hammer Press

Equipment: Dumbbells, Full Gym

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Exercise 38

Wide Grip Bench Press

Equipment: Barbell, Full Gym

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Exercise 39

Decline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 40

Kneeling Landmine Press

Equipment: Full Gym, Landmine

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Exercise 41

Seated Cable Chest Press

Equipment: Cable, Full Gym

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Exercise 42

Seated Cable Close Grip Chest Press

Equipment: Cable, Full Gym

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Exercise 43

Seated Cable Chest Press

Equipment: Cable, Full Gym

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Exercise 44

Incline Close-Grip Bench Press

Equipment: Barbell, Full Gym

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Exercise 45

Close Grip Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 46

Hammer Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 47

Landmine Floor Chest Fly

Equipment: Barbell, Full Gym, Landmine

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Exercise 48

Decline Hammer Press

Equipment: Dumbbells, Full Gym

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Exercise 49

Close-Grip Reverse Bench Press

Equipment: Barbell, Full Gym

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Exercise 50

Wide-Grip Reverse Bench Press

Equipment: Barbell, Full Gym

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Exercise 51

Dumbbell Reverse Grip 30 Degrees Incline Bench Press

Equipment: Dumbbells, Full Gym

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Dumbbell Reverse Grip 30 Degrees Incline Bench Press

Exercise 52

Incline Landmine Press

Equipment: Full Gym, Landmine

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Exercise 53

Lever Front Pulldown

Equipment: Full Gym, Machine

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