Chest Exercises

Develop a Big-Time Bench

Want to turn every head in your gym? Give us 12 weeks.

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STANDING MILITARY PRESS - With your feet shoulder-width apart, head up, and chest out, hold a barbell against your front delts with your hands also shoulder-width apart. Without using your legs, press the bar over and slightly behind your head, into a locked-out position at the top. Slowly lower the bar to the start position and repeat.

The Workout: Day 1 Heavy Bench

Exercise Sets Reps
Close-grip Bench Press 3 10
Chest-supported Row 3 5-10
Barbell Extension 3 10
Face Pull 3 15-20
Barbell Curl 3-5 10-12
Ab Wheel Rollout 3-5 10

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