STEP AWAY FROM THE BAR

Fer­rug­gia’s bench press-free chest work­out ex­er­cises your pecs with­out putting your shoul­ders at risk

Men's Fitness - - Experts -

IN­CLINE DUMB­BELL PRESS

SETS 3 REPS 5-8 REST 90SEC

‘Set the in­cline on the bench at 40° or less. Any higher will place too much em­pha­sis on your shoul­ders rather than your chest.’

CHEST DIP

SETS 2 REPS 6-8 REST 90SEC

‘Main­tain a for­ward lean through­out the move. This will en­sure you’re work­ing your chest rather than your tri­ceps.’

RING PRESS-UP

SETS 2 REPS 10-12 REST 60SEC

‘Keep your arms shoul­der­width apart, with your hands at a 45° an­gle to your body. If you don’t have gym­nas­tics rings, use a TRX or sim­i­lar sus­pen­sion trainer in­stead.’

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