The bench press takes pride of place in the routines of most gym goers, and for good reason – no other movement lets you put as much muscle-building weight through your chest as this strength-training classic. Take advantage and get the best of both worlds by lifting hard and heavy, before moving on to an arm pump circuit to maximize your gains.
In the first part, warm up well before setting a 10-minute countdown. Meanwhile, perform sets of five to 10 reps, adding weight and decreasing the reps with each set, eventually reaching the heaviest weight you can do three to five times.
After a short rest, move on to part two, where you’ll work your way through a swelling arm ‘grinder’, splitting reps as necessary to finish with good form – complete all reps of each movement before moving on to the next.
- Bench press x work out to a heavy 3-5 reps in 10 minutes
Lie flat on a bench with your knees bent, pushing your feet into the floor. Remove the weight from the stand by locking your elbows (A). Lower the bar slowly until the bar touches your chest (B) keep your elbows at a 45 degree angle, pause here before explosively pressing up.
- pull-ups x 25
Grab a pull-up bar with your palms facing your body. Raise your feet off the ground and hang freely with your arms extended (A). Pull yourself up by bending your elbows, squeezing your shoulders. When your chin passes the bar, pause (B) before descending to the starting position. Try not to swing too much.
2. Dips x 50
Jump on two parallel bars with your palms facing inward and your arms straight (A). Use two boxes or the backs of two sturdy chairs if you are at home. Slowly lower until your elbows are at right angles, making sure they don’t flare outward (B). Go back to the top and repeat.
3. Tricep dip x 75
Sit on the edge of a box, bench or chair with your legs straight. With hands on the surface, support your weight with your arms and step away from the edge (A). Lower your body until you feel a stretch across your chest (B). Come back strong. Try counting three down and one up.
4. Bicep curls x 100
Stand up straight with a pair of dumbbells by your side, palms facing you (A). With minimal momentum, curl both dumbbells upward, turning your palms inward, until your little fingers are close to your shoulders (B). Squeeze here and lower the weights under control, fight them all the way and repeat.
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