WORK­OUT 3 CHEST AND TRI­CEPS

Men's Fitness - - Trainer | Main Workout -

1 IN­CLINE BENCH PRESS

Sets 4 Reps 12

Tempo 2110

Rest 60sec

Lie on an in­cline bench, hold­ing a bar with an over­hand grip with your hands slightly wider than shoul­der-width apart. Brace your core and press your feet into the ground, then lower the bar to­wards your chest. Press it back up to the start.

2 SEATED DUMB­BELL OVER­HEAD PRESS

Sets 4 Reps 12

Tempo 2010

Rest 60sec

Sit on an up­right bench hold­ing a dumb­bell in each hand at shoul­der height, palms fac­ing for­wards. Keep­ing your chest up, press the weights di­rectly over­head un­til your arms are straight, then lower them back to the start.

3 HAM­MER GRIP DUMB­BELL BENCH PRESS

Sets 4 Reps 12

Tempo 2010

Rest 60sec

Lie on a flat bench, hold­ing dumb­bells by your shoul­ders with palms fac­ing. Drive your feet into the floor and press the weights straight up, then lower them slowly back to the start.

4 DUMB­BELL TRI­CEPS EX­TEN­SION

Sets 4 Reps 12

Tempo 2010 Rest 60sec Stand tall hold­ing a dumb­bell in each hand over your head, with arms straight. Keep­ing your chest up, core braced and el­bows point­ing up, lower the weights be­hind your head, then lift it back to the start.

5 DI­A­MOND PRESS UP

Sets 4 Reps 12-15

Tempo 2010

Rest 60sec

Start in a press-up po­si­tion but with your thumbs and in­dex fin­gers touch­ing to form a di­a­mond. Keep­ing your hips up and core braced, bend your el­bows to lower your chest to­wards the floor. Push down through your hands to re­turn to the start.

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