WORKOUT 1 CHEST
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, which will warm them up before you go heavy in the classic bench (see below). How Lie on a bench with your feet on the floor directly under your knees. Hold the dumbbells above you with arms straight, then lower them to your chest. Drive your feet hard into the floor and push the weights 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 (with your feet 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 Take a grip slightly wider than shoulder width 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 – then lower the bar to your chest, aiming to brush your T-shirt without bouncing. Press up powerfully, pause at the top, then go into your next rep.
3 Incline bench press
Sets 4
Time 6-8
Rest 60-90sec
Why Setting the bench to an incline will mean you need to reduce the weight – especially once your muscles are fatigued from the previous two moves – but it’ll hit your chest from a new angle. How Lie on a bench set at a 45˚ incline, holding a bar over your chest with your grip just wider than shoulder width. Lower the bar until it’s touching your chest, then press it back up.
4 Dumbbell pull-over
Sets 3
Reps 10
Rest 60sec
Why This move simultaneously works both your chest and your back. That’s useful because when you’re doing a heavy bench press, you want to recruit your lats – the big back muscles – to give yourself a stable base from which you can press. How Lie on a flat bench and hold a dumbbell in both hands above your face. Keeping your arms straight, lower the dumbbell behind your head until your arms are parallel with the floor. Then bring it back to the start.
5 Press-up
Sets 2
Reps To failure
Rest 60sec
Why This versatile go-anywhere chestbuilder will also work your core, as well as teaching you to hold full-body tension. Because it lets you push yourself with minimal injury risk, it’s a safe way to finish the session. How Get into a press-up position with your hands just outside shoulderwidth apart. Keeping your abs braced, lower your body until your chest touches the floor – keeping your thighs off it – and then press back up.