The chest and triceps power workout
Barbell bench press
Sets:4 Reps:8 Rest:90 secs
Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the bar off the rack and position it above your chest with arms fully extended. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. That’s one rep.
"Switching between barbell exercises and dumbbell exercises during a workout can help stimulate more overall muscle fibre, and bring into play stabilising muscle that might otherwise get neglected," says Laidler.
Incline dumbbell press
Sets:3 Reps:8 Rest:90 secs
Lie back on a bench set to a 30-degree angle and lift the weights up to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position.
Decline barbell bench press
Sets:3 Reps:8 Rest:90 secs
Holding a barbell with your hands shoulder-width apart and palms facing your feet, lie back on a bench fixed to a decline setting. Start with your arms fully extended and hands over your chest, then lower the bar slowly until it skims the middle of your chest. Push the barbell back to the starting position explosively as you breathe out.
"I favour the cable fly over a traditional incline fly because of the constant tension of a cable." The cable's constant pulling helps you build control, stressing the muscle on the way forward and back.
Cable pec fly
Sets:3 Reps:8 Rest:90
Attach stirrup handles to the high pulleys of a cable crossover machine. Take one in each hand – your arms should be outstretched with a slight bend at the elbow. Place one foot slightly forward, brace you core, and pull the handles slightly downward and across your body until your hands meet, then return to the start position.
Sets:3 Reps:10 Rest:90 secs
Hold a dumbbell with your right hand and place your left knee and left hand on a bench. Start with your arm bent, bringing the dumbbell next to your chest so your upper arm is parallel to the floor, and straighten your arm behind you using your forearm. Return slowly to the start position and repeat.
"After a true chest workout one of the ways to determine whether your chest is truly finished is to see how many press ups you can do at the end." Any more than three? Your weights were too light.
Sets:1 Reps:To failure Rest:2 mins
Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep your core locked so a straight line forms between your head, glutes and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.
Sets:4 Reps:To failure Rest:60 secs
Grab the bars of a dip station with your palms facing inward and your arms straight. Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don't flare out.
Video: Chest & Tricep Workout For Strength & Size
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