Not exact matches
This
bench press set is ideal for use with cage, power rack or
dumbbells smith machine while
working out at different angles.
I use
dumbbells, so I use a hammer grip for
bench press and bent rows, but if you're using a barbell, a wide, supinated grip
works best.
But a better way to get all 3 areas of your chest is to do a regular 4 - to - 6 sets of 4 - to - 12 reps workout doing middle chest compound exercises like dips and flat barbell or
dumbbell bench presses (which basically
works your entire chest anyway) followed by you doing chest isolation exercises for your upper and lower chest - for example...
front squat 2 x 6 - 8 seated knee extension 2 x 10 - 15 leg curl — either seated or supine 1 x 10 - 15 prone
dumbbell row on high
bench 2 x 8 - 12 parallel bar dip 1 x 8 - 12 barbell row 1 x 8 - 12 French
press with EZ bar on decline
bench 1 x 8 - 12 standing biceps curl with straight bar and narrow grip 1 x 8 - 12 crunch 1 x 15 - 20 incline reverse crunch with hip lift 1 x 19 - 15 back extension 1 x failure (start with just one rep and slowly
work up to fifty) 4 - way neck
work with towel 15 sec.
I've noticed over time that people new to resistance training actually neglect
working the upper chest and focus mainly on
bench,
dumbbell press, and other straight
press type movements.
FIRST incline
press using thick bar 1 x 8 - 10 incline
dumbbell flye 1 x 15 - 20 incline
press using thick bar 1 x 8 - 10
dumbbell bench press 1 x 8 - 10 flat
bench dumbbell flye 1 x 15 - 20
dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one
dumbbell pullover drop set of 3 x 8 close - grip
bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip
bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab -
bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2]
dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2]
dumbbell upright row 1 x 8 - 10
dumbbell (two - arm)
press drop set 3 x 8 incline one - arm
dumbbell lateral 1 x 8 bent - over
dumbbell lateral drop set 3 x 8
dumbbell (two - arm) row on high
bench 1 x 8 - 10 seated bent - arm bent - over
dumbbell lateral 1 x 15 - 20
dumbbell (two - arm) row on high
bench 1 x 8 - 10 one - arm
dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing
dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and
dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg
press on angled leg
press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg
press calf raise 1 x 20 leg
press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck
work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
Working the main muscles of your chest, the flat
bench dumbbell press gives an increased (deeper) range of motion (ROM) than when using a barbell (the barbell must always stop when it touches your chest), so can boost muscle growth even further.
In between using the oversized tires as
dumbbells to
bench press, crawling into the tires to execute sit ups or using the tires as weights to
work their legs, the men hoisted hammers and kept rolling the tires along to the next optimum spot while crowds lined both sides to watch their travels.