Week 1 8 sets x 8 reps at 55 of current one rep max. Start pushing the weight outwards by extending the arms directly in front of you and squeezing the chest muscles.
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Week 3 7 sets x 7 sets at 625 of current one rep max.
Bench press workout for chest. The 8 best non bench exercises for a massive chest. The classic barbell bench press has always been one of the gyms glamour lifts and its one of the finest ways to add size strength and power to your chest. The main exercise that comes to the minds of gym goers is the bench press.
I find all areas of the chest respond best in the beginning to low 4 6 or moderate 8 12 rep ranges. The lower chest is best stimulated from exercises done on a 30 45 decline bench. The landmine press is a simple yet innovative movement designed to mainly target the upper portion of the chest muscles.
Week 6 6. This all pushups workout builds your chest more than bench pressing. Decline barbell and dumbbell bench press or decline dumbbell flyes are great lower chest exercises.
Flat bench dumbbell press. Dips are basic yet highly effective. Find the nearest dip station and grip the equipment with.
Week 4 7 singles at 90 of current one rep max. Its a move that you inherently know. Get ready to add chest size muscle and strength with this at home workout.
Low incline barbell bench press. 10 best chest exercises for building muscle 1. Best bench press workout my favorite revealed for years i have used a very simplistic bench press routine when i want to go after raw strength gains and it just works like clock work 27 years.
Week 2 8 singles at 875 of current one rep max. Week 5 6 sets x 6 reps at 70 of current one rep max. To perform it stand straight with your chest out and shoulders back press a pair of light weight plates against each other at shoulder height.
This just goes to show you that old school techniques are still working today and will continue to work. Incline bench cable fly. Bring the plates back toward your chest and repeat.
The main staple of a well balanced chest program it provides for a strong compound movement stabilizing the body and isolating the pectoral muscle. On the bench press you sometimes need that. Seated machine chest press.
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