CHEST EXERCISES

With the time that you have. Pick some exercises and train.

Dumbbell Flat Bench Fly : 4 x 10 reps

Dumbbell Flat Bench Squeeze Press : 10 reps

Classic Push-Ups : 4 x 10

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Shoulder Tap Push-Ups : 4 x 10

Beast Loaded Push-Ups : 4 x 10

Spiderman Push-Ups : 4 x 10

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Classic to Diamond Push-Ups : 4 x 10

Power Push-Ups : 4 x 10

Dumbbell Flat Bench Press : 4 x 10

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Floor Dumbbell Flyes 4 x 10

Standing Dumbbell Fly : 4 x 10

Incline Barbell Bench Press : 4 x 10

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Flat Bench Close Grip Dumbbell Chest Press : 4 x 10

Flat Bench Dumbbell Chest Flys : 4 x 10

Incline Dumbbell Chest Press : 4 x 10

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Explosive Push-Ups : 4 x 20

Lateral Push-Ups : 4 x 20

Arrow Push-Ups : 4 x 20

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Decline Push-Ups : 4 x 20

Incline Push-Ups : 4 x 20

Prowler Pus-Ups : 4 x 20

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ARM WORKOUT

Create a workout with the time you have. Dumbbells, barbells, or weight plates.

Incline Curls 4 x 12

Concentration Curls 4 x 10

Triceps Dips 4 x 15

Tricep Kickbacks 4 x 12

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Standing Alternating Dumbbell Curls Holding Resting Dumbbell at 90 Degrees 4 x 10

Sitting Dumbbell Concentration Curls 5 x 10

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Incline Bench Dumbbell Concentration Curls 3 x 15

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Standing Single Arm Cable Curls 4 x 15

Standing Weight Plate Hammer Key Curls 4 x 15

Standing Reverse Grip Plate Curls 4 x 20

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Standing Alternating 25 lbs Weight Plate Curls 100 reps.

Incline Dumbbell Curls 4 x 10

Standing EZ Barbell Curls 4 x 12

Standing ISO Dumbbell Curls 4 x 10

Standing Hammer Curls 4 x 15

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CHEST EXERCISES


Upper

Incline Bench Press

Incline Dumbbell Press

Decline Push-Ups



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Overall-Mid

Flat Bench Press

Dumbbell Press

Machine Press

Push-Ups


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Lower

Decline Bench Press

Decline DumbBell Press

Incline Push-Ups


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W.O.D.

One hundred jumping jacks

Thirty body-weight bench presses

One hundred jumping jacks

Twenty body-weight presses

One hundred jumping jacks

Ten body-weight bench presses

One hundred & twenty jump rope skips

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Bench Press Exercise


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important push exercise


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When one rep max is 315lbs

250×6

265×5

265×5

275×4

275×4

275×4

275×4

265×5

265×5

250xfailure


dumbbell flat bench press 4×10-15×10

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SAMPLE WORKOUT
empty olympic barx4x10
135x4x10
225x4x10
315x4x10

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Bench Press

Good for upper body strength, aesthetics.


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The bench press is a full body, compound exercise.



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 It works your chest, shoulders and triceps most.



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 It’s the most effective exercise to gain upper-body strength


 It's the most effective exercise to gain muscle mass


 It's the upper-body exercise you'll lift most weight on

Empty bar x 15 x 4

135 x 10 x 4

225 x 10 x 4

315 x 10 x 4

225 x 10 x 4

135 x 10 x 4

Empty bar x 15 x 4


 The bigger your bench, the bigger your chest.



Your feet should be on the floor and NOT up in the air or on the bench.

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Keep the knees bent at 90 degrees with your feet directly under your knees. 


Your upper back, shoulder blades, and butt should be in contact with the bench and should remain in contact with the bench.



Sample Workout

190lbx6

205×5

205×5

215×4

215×4



Most powerlifters will train bench press 2-3 times per week.





Sample Workout

172.5lbx8x8


The bottom portion of the bench press is where your chest is most heavily activated.





 Bench all the way down and touch or come very close 

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Lower the weight until your elbow is parallel with your shoulders

AT-A-GLANCE


 wisdom says you can't bench press everyday.



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Monday. International Chest Day

When I can’t go to the gym.

I use a small exercise machine at home, to try and maintain a foundation of work. I can’t be sore the next day, so my workout is simple. I like to use the ” rack’em “, approach.  I use all my weight plates starting with the lightest, shooting for twenty-one reps all the time, till I get to the last weight plate. A small 140, but on my machine it feels like two-hundred?


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Home Gym Link

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I also try the flat bench.

Empty bar 4 x 10,

two plates, 4 x 10,

Four plates, 4 x 10.

Currently, I’m at six plates, 1-6. Haven’t been able to train longer.



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Multi Grip Barbells Link

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