@eli.getsbig: you can build a real chest without ever lying under a barbell. two machine chest days a week, one press-heavy and one fly-heavy, with the pulling and leg work in between. the machine beats the bench for the first six months for a boring reason: no spotter and no bar to get pinned under, so you actually push. the path is fixed so the chest does all the work instead of stabilisers you have not built yet. and you can lower for two full seconds on every rep, which is where chest is built. one pin a week, written down. move to the bench when you have run out of pins on the chest press, not when you feel embarrassed about being on the machine. last slide is the whole week on one screenshot. Here is the whole 3-day plan written out, so you do not have to swipe back and forth in the gym: Day 1 — Press 💪 Chest press, pec deck, shoulder press + tricep pushdown. Day 2 — Fly 💪 Pec deck, chest press, rope pushdown + ab crunch machine. In between — Pull + legs 🦵 Lat pulldown, seated row, leg press + rear delt fly. No spotter, no fear of the bar. The path is fixed, so the chest does the work. Two seconds down is possible. Progress is a number. Move to the bench when you have run out of pins, not when you feel embarrassed. Save this so you know exactly what to do on your next session — and send it to the mate who keeps saying he'll start Monday. 🫶 machine chest press or bench — where did your chest actually come from? #mensfitness #machineworkout #gymbeginner #pushpulllegs #beginnerlifter

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Tuesday 22 September 2026 18:20:23 GMT