Chest Exercises

Develop a Big-Time Bench

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

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CLOSE-GRIP INCLINE BENCH PRESS - Lie on an incline bench. Grip the barbell a few inches outside the smooth middle segment. Lower the bar to your chest with your elbows tucked to your sides, then forcefully press it back up.

The Workout: Day 3 Bench Assistance

Exercise Sets Reps
Military Press 5 10
Pullup As many as necessary 50
Close-grip Incline Bench Press 3 10
T-bar Row 5 10
Elbows-out Dumbbell Extension 3 10
Barbell Curl 3-5 10-12
Hanging Leg Raise 3–5 10

 

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