{"id":114815,"date":"2025-12-08T05:00:00","date_gmt":"2025-12-08T04:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=114815"},"modified":"2026-01-27T10:44:53","modified_gmt":"2026-01-27T09:44:53","slug":"30-min-upper-chest-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/30-min-upper-chest-workout\/","title":{"rendered":"Workout of the week: 30-min\u00a0upper-chest workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ upper-chest workout \/ 30 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Incline chest press machine, dumbbells, gym bench & cable station<\/p>\n\n\n\n

<\/div>\n\n\n\n

We often think of training big muscle groups (like legs, back or chest) as if each one worked as a single unit.<\/strong> But inside those larger muscles are smaller, more specific areas that deserve their own attention. Take the chest, for example: it’s made of upper and lower portions, and different exercises target each one differently.<\/p>\n\n\n\n

Today, we\u2019re focusing on the upper portion with this upper-chest workout<\/strong>. It includes 4 exercises<\/strong>, each performed for 12 to 15 reps across 3 sets<\/strong>. Take 1 minute<\/strong> to rest between sets and exercises. The full session should take you around 30 minutes to complete<\/strong>.<\/p>\n\n\n\n

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  1. Incline chest press <\/li>\n\n\n\n
  2. Incline dumbbell squeeze press<\/li>\n\n\n\n
  3. Low to high cable fly<\/li>\n\n\n\n
  4. Decline push-up<\/li>\n<\/ol>\n\n\n\n

    Let’s pump your upper chest!<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 4 exercises<\/li>\n\n\n\n
    • 12 to 15 reps<\/li>\n\n\n\n
    • 3 sets<\/li>\n\n\n\n
    • 1 minute rest between sets & exercises<\/li>\n\n\n\n
    • 30 minutes<\/li>\n\n\n\n
    • Equipment: Incline chest press machine, dumbbells, gym bench & cable station<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      3 sets<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 \u2013 INCLINE CHEST PRESS<\/h3>\n\n\n\n

      12 to 15 reps<\/strong><\/p>\n\n\n\n

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      • Lean back and press your feet actively onto the floor.<\/li>\n\n\n\n
      • Find a symmetrical grip that lets your forearms stand almost parallel to the floor in the starting position.<\/li>\n\n\n\n
      • Engage your core and press forward and up with as much as possible.<\/li>\n\n\n\n
      • Ensure your back stays in contact with the cushion behind you.<\/li>\n\n\n\n
      • Repeat.<\/li>\n<\/ul>\n\n\n\n
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