Chest Exercises


The 60-day muscle-building workout plan for skinny men - Men's Health


Follow set and rep prescriptions laid out below.

B1. Dumbbell Bench Press

2 sets of 8 to 12 reps

1. Lie on a flat bench holding two dumbbells over your chest with an overhand grip.

2. Push up until your arms are straight, then lower under control.

3. Dropping dumbbells stresses your rotator cuff. Rest them on your thighs and kick to bring your body upright and place them down.

1. Barbell Bench Press

3 sets of 5 reps

1. Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip.

2. Set yourself by lifting your hips to create pressure on your upper back. Lower your hips, but maintain that pressure.

3. Drive your feet into the floor to contract your quads and glutes, and clamp back your shoulder blades to shorten the weight's path of travel. This increases neural drive to your chest, delts and triceps.

4. Lift the bar off the rack and position it above your chest with arms fully extended.

5. Now grip the bar as hard as possible and try to break it in half. This creates tension that rotates your upper arm externally, which sets your shoulder in its strongest position. It also helps to focus the work on your lat and chest muscles to take the pressure of your joints.

6. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest.

7. Focus your mind on activating your chest muscles and push the bar back to the starting position explosively as you breathe out. That’s one rep.

32. Sniff the floor press-up

3 sets of 8 to 10 reps. Only rest when needed. Rest 90 to 120 seconds after the superset is complete.

1. Drop down to your hands and feet before lifting your hips and backside to create a V-shape.

2. Move your head down towards the floor, shifting your weight forward.

3. Continue moving your bodyweight forward until your chest is over your hands.

4. Push up and back into the V-shape starting position.


C1. Close-Grip Bench Press

2 sets of 12 to 15 reps

1. Lie back on a flat bench holding a barbell with a narrow, overhand grip.

2. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest.

3. Push the bar back to the starting position explosively as you breathe out.

4. Focus on pushing the bar using your chest muscles.

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