4 exercises to try!

1) Pushup pyramid- Do 1 pushup, then pause at the top for 2 seconds, do 2 reps, pause for 2 seconds, do 3 reps, pause for 2 seconds. Aim to get up to 10 reps and then be able to work yourself all the way down. You can also do the 2 second pause at the bottom instead.

2) Partial overhead press-This exercise is great for size and strength for the triceps. If you need a new exercise to thrash the triceps then try this! To do this, perform a normal overhead press with a barbell using the same grip width and foot stance as usual. From the lockout position, lower the bar just until it touches the top of your hair. Press it back up and you have done 1 rep.

3) Constant tension bicep curls-Great exercise since you take advantage of muscle tension, isometric contractions and unilateral action. Begin with both arms in a fully flexed position ( think the top of the curl .) Now lower the working arm while keeping the other arm flexed. Curl up the working arm to the fully flexed position to match the non working arm. Then switch arms and do the same thing. Keep alternating until the set is finished. You cant use as much weight with this so you might want to use this after doing a heavier bicep exercise.

4) Mid range partial presses-Awesome way to keep tension on the pecs and get a feeling like never before! Grab dumbbells and get into a bench press position on your back. Simply, just don't go all the way down or all the way up. You will need to use lighter weight than normal.

Quick push/pull giant set

If you are strapped for time and need some quick upper body work than try this brief routine. The rep ranges fit best for those looking to gain muscle. You can easily drop the weight on each exercise and up the reps if that is what you want as well.


Lying close grip dumbbell press ( keep your elbows tucked in tight to your sides with your palms facing each other as you press )-10 reps

Seated row with neutral grip-12 reps

Pushups-10 reps ( hold at the bottom of each for 3 seconds )** if this is too easy then add a weight vest or plate to your back

Lat pulldown with close grip ( palms facing forward )-12 reps

Rest 90 seconds and repeat 4 total rounds

6 technique musts if you want to have a big bench

1) Keep your feet wide-This is important to give yourself stability and balance when pressing.

2) Get a strong grip on the bar- You can increase your bench just by increasing your grip strength. Think about leaving an imprint on the bar and squeeze it as hard as you can.This will give you the best control over the bar during the press. Try and grip the bar low in the palm towards the heel of your hand and keep your wrists straight.

3) Squeeze the glutes

4) Keep your shoulder blades tight together and pushed down-Your shoulder blades need to be pulled together and kept extra tight to give you a strong support system during the press.

5) Bring the bar low-Let the bar come low on the chest even with the nipple or just below. Doing this will help recruit more triceps and the powerful front delts.

6) Figure out your strengths and weakness and go from there-Everyone is built different and therefore you need to make adjustments to your lift. Use the guide below when benching to lift the most weight you can.

Long arms – elbows out, wider grip,
Short arms – elbows in, closer grip.

Weak pecs – elbows in, narrower grip
Strong pecs – wider grip, elbows out

Weak front delts – elbows out, wide grip
Strong front delts – narrower grip, elbows close to torso

Weak triceps – elbows out, wider grip
Strong triceps – elbows in, closer grip

Great chest builder

Sometimes when we train the chest we might not work in the incline and decline movements as much as we should so this workout uses both. As always, I would recommend doing this with a spotter. The first set of the incline will be with the most weight you can do for 6 reps and then you will decrease the weight and increase the reps every set after. The decline weight and reps will remain the same throughout.

Incline chest press with barbell-6 reps, 8, 10, 12
SUPER SET WITH
Decline dumbbell press- 12 reps

Take 90 seconds-2 minutes between sets

Pack on muscle with this chest routine

This workout is best done with a partner. You would do one set, then your partner would do their set before moving right into the next exercise. If you are training alone then take about 30 seconds between exercises. This routine is intense

Flat barbell bench press ( 1/2 method )-6 reps with heavy weight
***This is when you rack the weight and drop the bar to the chest, then press it halfway up, then let it drop to the chest before finishing by pressing all the way up. This would be one rep.

SUPERSET WITH

Flat dumbbell chest press-10 reps

SUPERSET WITH

Explosive pushups-12 reps
** If you cannot finish these then move onto a bench to do the pushups or if you must drop to your knees.

Rest 2 minutes and repeat this 2 more rounds.

Pump the pecs with this

Best done with a spotter.

Incline dumbbell chest press-6 reps ( heavy weight )
SUPERSET WITH
Incline barbell chest press-12 reps ( moderate weight )

Rest 90 seconds - 2 min and repeat 2 more times.

Then reverse the set up so it will look like this

Incline barbell chest press-6 reps ( heavy )
SUPERSET WITH
Incline dumbbell chest press-12 reps ( moderate )

Rest 90 seconds - 2 min and repeat 2 more times


Flat barbell bench press 1/2 method ( this is were you press half way up and then bring the bar all the way down and then back up all the way which would equal one rep )- 6-8 reps

Rest 1 min and repeat 2 more times

Quick hitting tips.............

• Cant decide between barbell chest press or dumbbell chest press? Pick dumbbells.

• Eat breakfast if your serious about your workouts

• Great post workout shake-low fat Horizon chocolate milk, frozen mixed berries, 100% whey protein and flaxseed oil.

• Pushups should not be forgotten. Add them in at the end of your chest workouts or mix them in as a second exercise in a superset.

• Do not slam the barbell on the floor when doing deadlifts......this will shock your spine and hurt your back. Oh plus you will be annoying to the rest of the gym since you will be the loudest guy in the room.

• Mondays tend to be national bench press day..........don't be like everyone else.....do something different on Monday!

• Add in some rotator cuff work 2-3x a week to keep your shoulder healthy
  

• If you want to lift heavy find a workout partner or ask for spots if you actually want to improve your strength numbers