WORKOUT 3 BENCH PRESS

1 Dumbbell bench press

Sets 3

Reps 10 Rest 60sec

Why Using dumbbells for this classic chest builder emphasises your pecs more than the barbell version, because the dumbbells move slightly inwards throughout the rep and also go through a greater range of motion. How Lie on a bench with your feet on the floor directly underneath your knees. Hold the dumbbells above you with arms straight, then lower them to your chest. Then drive your feet hard into the floor and push the dumbbells back strongly to the start position.

2 Bench press

Sets 5

Reps 5 Rest 60-90sec

Why It’s a classic for a reason: a properly executed bench press (your feet should be pressing into the floor) will tax your whole body and allow you to use heavy weights to maximise upper-body development. Ensure your form is correct to avoid injury and maximise growth. How Grip the bar with hands slightly wider than shoulder-width apart and squeeze your lats together to create a pressing platform before you take the bar out of the rack. Watch the ceiling, not the bar, to ensure you’re pressing in the same line each time. Lower the bar to your chest, aiming to brush your T-shirt without bouncing. Press up powerfully, pause at the top, then do your next rep.

3 Diamond press-up

Sets 3 Time 8-10 Rest 60sec

Why This press-up variation places extra emphasis on your triceps, while slightly changing the stress on your chest to hit it from a different angle. How Get into a press-up position, placing your hands close together so your thumbs and index fingers touch. Keeping your body in a straight line with your abs braced, lower until your chest is just above the floor, and then press back up.

4 Front squat

Sets 3

Reps 10

Rest 60sec

Why Shifting the bar in front of you moves the emphasis to your quads but also makes the move safer you’ll be less likely to tip forwards and endanger your lower back.

How Take the bar out of the rack so it’s resting on the front of your shoulders and your palms face upwards. Squat down, keeping your chest up, then drive up through your heels to stand.

5 Dumbbell jump squat

Sets 3

Reps 5

Rest 60sec

Why This explosive move will activate your fast-twitch muscle fibres, priming your nervous system so you get maximum muscle fibre recruitment. The rep count is low because this is about quality of movement rather than exhausting your target muscles. How Stand with feet shoulder-width apart, holding a dumbbell in each hand. Squat down, then explode up to jump as high as you can. Land softly and go straight into the next rep.