Training chest and back in the same session lets you use agonist-antagonist supersets — a high-dollar term for exercise pairings that hit opposite sides of your body with zero rest in-between.

By deleting the rest interval, these supersets allow you to get lots of training accomplished in less time. Better yet, they’re less likely to impair exercise performance compared to supersets targeting the same muscle groups. (1)

So buckle up, grab the plan, and get to work hitting just about everything above your hips using a handful of high intensity, highly focused movements.

Chest and Back Workout

• Muscles Trained
• Chest and Back Superset Workout
• Fast and Effective Upper Body Warm-up

Meet Your Chest and Back Muscles

In his prime, massive and full pectoral muscles were among Arnold Schwarzenegger’s most impressive attributes. Arnold’s chest had size and symmetry — attributes which are key to a well-developed chest. Not only will lifters with bodybuilding goals need to perform chest exercises with sufficient intensity, but they will also need to ensure all areas of the chest are adequately targeted. 

Pectoralis major, the most prominent chest muscle, has two or three functional “subregions.” The sternocostal head is the largest portion and it is effectively trained during horizontal adduction exercises such as horizontal chest presses and flyes. (2)(3)(4) The upper-most part of the pec major, termed the clavicular head, is emphasized with shoulder flexion exercises and incline presses. (2)(3)(4)(5)

Less often discussed, but relevant to any lifter training for a top physique, is the inferior-most portion of the pecs — the lower costal fibers and abdominal fibers. These fibers pull your arms down from the overhead position, as in pulldowns and pullovers. (2)

An impressive back has three key qualities: breadth or width, thickness, and definition. While the latter can only be achieved by reaching sufficiently low levels of body fat, developing all qualities depends on robust muscle growth, or “hypertrophy,” of the back muscles. Major aesthetic back muscles include the latissimus dorsi, middle- and lower trapezius, and rhomboids. 

In bodybuilding, the muscles of the back are trained during vertical and horizontal pulling movements, along with a slew of single-joint accessory exercises. Perhaps counterintuitively, narrow-grip pulldowns and rows tend to promote back width, while wide-grip horizontal pulling tends to promote back thickness. (2) This workout builds both.

The Ultimate Chest and Back Workout

This double-duty routine incorporates free weights and machines, programs supersets and traditional sets, and leans into tension and “the pump” to build the ultimate upper body. It fits perfectly into either a chest and back/legs/shoulders and arms split or an upper/lower workout split. It might also be useful in a more classic “one body part per day” split when a missed workout necessitates doubling up.

Classic Chest and Back Superset Routine

• Neutral-Grip Pulldown — 3 x 8-12 (superset with following exercise)
• Machine Chest Press — 3 x 8-12
• Machine Wide Row — 3 x 12-16 (superset with following exercise)
• Machine Kelso Shrug — 3 x 8-12
• Incline Dumbbell Flye Press — 3 x 8-12
• Bar Dip — 2 x 8-12 (superset with following exercise)
• Standing Cable Pullover 2 x 16-20

Neutral-Grip Lat Pulldown

The neutral-grip lat pulldown is a joint-friendly back-builder. It principally trains your latissimus dorsi — the muscle responsible for back width. The rhomboids of your mid-back, the muscles behind the shoulders (such your posterior deltoids and teres major), and even the lower portion of your pectoralis major (“costal fibers”) will also contribute to the movement. (2)

From the deep stretch when your arms are overhead to the peak contraction when your upper arms are pinned against the sides of your ribcage, the neutral-grip lat pulldown trains the target muscles through a range of motion unmatched by most other back exercises. Since your lower body is locked into the machine, the exercise can also be loaded heavily. Starting the workout with a heavy, full range of motion exercise sets the tone for the workout.

• How to Do it: Sit at a lat pulldown station using a grip attachment with parallel handles. Secure your thighs under the roller pads and slightly lean back at your hips. Initiate the pulldown by drawing your shoulder blades downward as you bring your elbows toward the sides of your ribcage. Return to the starting position with arms outstretched overhead.
• Sets and Reps: 3 x 8-12
• Rest Time: No rest before moving to the next exercise.

Benefits of the Neutral-Grip Lat Pulldown

• The exercise trains the back through large arcs of motion at the shoulder joint proper (glenohumeral joint) and shoulder girdle (scapulothoracic joint). Importantly, pulldowns train the latissimus dorsi at long muscle lengths, which may enhance muscle gain. (6)
• The neutral grip tends to be well-tolerated by lifters with banged-up shoulders or elbows. 
• This multi-joint back exercise largely spares the muscles that will be trained in the chest press, the second exercise of this superset.

Machine Chest Press

Provided your gym is not too busy and the lat pulldown station and chest press machines aren’t on opposite sides of the facility, plan to superset pulldowns with machine chest presses. If you’re training in a public gym and are concerned about occupying two machines at once, give the machine you are departing a quick wipe down and carry your things with you instead of leaving them to “claim” he equipment. This will give a non-verbal cue to anyone waiting to “work in.”

Sure, if someone does work in, it’ll slow your workout, but it’s the decent thing to do in a shared public space. Nine times out of ten, the machine will be empty when you return. 

Machine chest presses come in many designs — seated, lying, plate-loaded, cable stack-loaded, etc. Ideally, locate one that feels comfortable and provides a stretch across your shoulders in the bottom position. Although it may be acceptable to substitute the barbell bench press for the machine movement, you’ll need a trained spotter for the free weight version. Moreover, most lifters are more comfortable pushing high-effort sets — sets that approach or even reach failure — on a “self-spotting” chest press machine. 

• How to Do it: Adjust the seat and starting handle position so that your elbows and hands naturally track at approximately nipple-height at the bottom position. If the seat is too high (or if you are positioned too high up the bench on a lying chest press machine), it will feel like a decline press. If the seat is too low (or you are positioned too far down the bench on a lying version), your elbows will be flared out at or near shoulder-height. Even though you’re not performing a competition-style barbell bench press, you should still establish an arched mid-back position to facilitate greater chest tension. Lift your sternum and pull your shoulder blades together and toward your glutes. Press the handles until your elbows reach lockout. Lower with control to a tolerable stretch across your chest and the fronts of your shoulders.
• Sets and Reps: 3 x 8-12
• Rest Time: Rest two to three minutes before repeating the previous exercise.

Benefits of the Machine Chest Press

• Machine chest press may offer more targeted chest training compared to free-weight variations. This is likely due to the stability offered by the equipment, as the machine bench press has shown reduced lateral deltoid and triceps muscle activity and equivalent pectoralis major activity compared to the barbell bench press. (4) However, these findings were not replicated in a recent similar study. (7)
• It’s a machine-based exercise, which enables relatively heavy loading and high-effort sets without requiring a spotter. (7)

Machine Wide Row

Wide rows, traditionally performed with an overhand grip spaced wider than the shoulders, target the mid-back and back of the shoulders. As such, wide rows are a great exercise for back “thickness.”

Chest-supported machines, in particular, allow for greater focus on the target muscles and reduced systemic demand (i.e. less fatigue), because the lifter is not required to maintain an unsupported forward-bent posture. (8) Wide rows may also be performed on a chest-supported T-bar row machine or using free weights with your trunk supported on an incline bench.

• How to Do it: Set the seat height so the support pad makes contact with your lower chest and the handles are just below shoulder-height. Lean into the pad to ensure your hips are slightly behind your chest. Grab the handles with an overhand grip. You should have to stretch to reach the handles — if not, adjust the chest support or start position of the handles. Initiate the row by drawing your shoulder blades together and driving your elbows to the sides. Your elbows should track slightly below shoulder height, not tuck toward your body or flare above shoulder-height. Return to the starting position, allowing the machine to pull your arms forward and stretch your mid back.
• Sets and Reps: 3 x 12-16
• Rest Time: No rest before moving to the next exercise.

Benefits of the Machine Wide Row

• This rowing variation has a favorable stimulus-to-fatigue, meaning support from the machine reduces the need for activity in non-target musculature. (8)
• When appropriately set up, the machine wide row applies a profound stretch to the mid-back and shoulders, increasing range of motion of the exercise and potentially enhancing hypertrophy.

Machine Kelso Shrug

Not all muscle groups targeted by multi-joint (compound) exercises are trained equally. Some muscles are hammered, while others are left relatively unscathed. For example, when using rows to target your mid-back, your shoulder muscles (e.g. posterior deltoid) may fatigue during wide rows, while muscles of the mid-back (e.g. middle trapezius and rhomboids) may not be trained to their potential. 

Advanced training techniques such as pre- and post- exhaustion may be useful to address inequitable training stimuli among agonist muscles during multi-joint exercise. Pre-exhaustion places an isolation exercise immediately before a compound exercise with no rest. Although bodybuilding pioneers like Arthur Jones tended to promote pre-exhaustion methods, the research on this strategy is somewhat lackluster. (9) At best, lifters accomplish equivalent training volume and experience similar strength gain compared to performing the isolation exercise and compound exercise as traditional straight sets. (10) At worst, trainees may lose repetitions during the compound exercise due to fatigue. (11) 

Fortunately, a related technique called post-exhaustion avoids the major downside of pre-exhaustion. Post-exhaustion uses compound supersets in a specific way. A multi-joint exercise is immediately followed by an isolation exercise for the same target muscle(s). 

Paul Kelso, an author and powerlifting analyst, promoted post-exhaustion training for thickening the upper back by using a sequence of rows and Kelso shrugs, his namesake exercise. Kelso shrugs may also be performed on a chest-supported T-bar row machine or using free-weights with trunk supported on an incline bench.

• How to Do it: Kelso shrugs involve isolated retracting (“drawing together”) the shoulder blades. While they may be performed with free weights while bent over or supported on an incline bench, performing Kelso Shrugs on a row machine with chest support allows you to better isolate the target muscles — your middle trapezius and rhomboids. Using a wide, overhand grips on the row machine, begin with your arms outstretched in front of you. You should feel a profound stretch as the machine draws your arms and shoulder blades forward. With little to no elbow bend and absolutely no rowing, squeeze your shoulder blades together, drawing the handles slightly closer to your body. Although your mid-back may arch or extend slightly as you draw your shoulder blades together, do not drive this motion by pushing your chest into the pad. Focus on using your middle trapezius and rhomboids. Pause momentarily, then allow the machine to slowly draw your shoulder blades apart.
• Sets and Reps: 3 x 8-12
• Rest Time: Rest two to two and a half minutes before repeating the previous exercise.

Benefits of the Machine Kelso Shrug

• This unique shrug variation hits the mid-back in relative isolation, allowing for additional training volume, especially when performed as a post-exhaustion technique following a rowing exercise.
• Kelso shrugs have a relatively easy exercise setup and minimal systemic fatigue.
• The exercise builds strength and control of the shoulder blades, which may promote overall shoulder health. (12)

Incline Dumbbell Flye Press

Muscles are stronger during eccentric contractions, which typically occur during the lowering phase of an exercise. One technique that exploits this phenomenon by increasing the intensity of the exercise during the eccentric phase is called eccentric accentuated training. (13) The flye press is a straightforward eccentric accentuated exercise, easily set up using an adjustable bench and a pair of dumbbells. 

While any incline press biases the upper chest, the incline dumbbell flye press packs an extra punch by accentuating the eccentric contraction of the clavicular head of pectoralis major. (3)(4)(5)(13) Therefore, this exercise serves to complement other chest exercises found in this workout, which tend to bias the lower muscle fibers of the chest.

• How to Do it: Set an adjustable bench to the 45-degree incline position. Lay on the bench and set your shoulder blades together so they lie flat against the pad. Begin with the dumbbells just outside the front of your chest and press them vertically until your elbows are nearly straight. Keeping slight elbow flexion, allow the dumbbells to drift apart. Continue to lower the dumbbells until you feel a strong stretch across the front of your chest. Bend your elbows to return the dumbbells to the start position before pressing to the top to repeat the sequence for additional repetitions.
• Sets and Reps: 3 x 8 to 12
• Rest Time: Rest one and a half to two minutes between sets.

Benefits of the Incline Dumbbell Flye Press

• The exercise is eccentric accentuated, meaning demand on chest is greater during the lowering phase, which may enhance strength development and hypertrophy. (13)(14)
• Using an incline bench promotes upper chest — pectoralis major clavicular head — activity and development. (3)(4)(5)

Bar Dip

Dips are typically performed using a dedicated dip station or a sturdy dip attachment on a power rack. The handles of the dip station or dip attachment are often parallel or diverge slightly from parallel — a feature that results in different training stimulus and exercise technique compared to traditional bodyweight bench dips. (15) 

Compared to triceps-focused bench dips, which are performed with the heels of hands supported by the long edge of a bench, bar dips show greater pectoralis major muscle activity. (15) Also compared to bench dips, bar dips require less shoulder hyperextension. (15) Since loaded shoulder hyperextension can be hard on the shoulders, dips may be better tolerated by lifters with known shoulder issues. (15)(16)

Bar dips are easy adapt to beginner strength-levels via the use of the lower body or an elastic band for assistance. They can be made more challenging by adding weight to a dip belt. Effective and versatile, the bar dip is a great exercise for building the mid- and lower chest.

• How to Do it: If your dip station or attachment has diverging handles, select a grip width comfortable for your shoulders. Begin in the top position with your elbows locked out and your hands on the bars under your shoulders supporting your weight. Your hips should drift slightly backward as you lower your body, allowing your elbows to flex and your upper arms to extend slightly behind you. In the bottom position, achieve a stretch across the front of your chest. Pause momentarily before pushing back to the top.
• Sets and Reps: 2 x 8-12
• Rest Time: No rest before moving to the next exercise.

Benefits of the Bar Dip

• The dip trains your pectoralis major, pectoralis minor, triceps brachii, and lower trapezius. Your latissimus dorsi, serratus anterior, and the posterior rotator cuff may also be active, serving as stabilizing roles. (15)
• Your chest experiences a “loaded stretch” in the bottom of the bar dip, which may promote accelerated muscle growth. (14)
• High-effort sets of dips may further bias your pectoralis major, as increased muscle activity has been shown when sets are taken toward failure. (17)

Standing Cable Pullover

As the name implies, pullovers involve drawing a resistance over the body from high-to-low. Although typically thought of as back exercises, pullover variations such as the dumbbell pullover and cable pullover train your back and chest. (2)(18)

The cable pullover has a slightly different resistance curve than free weight versions, as the lifter experiences maximum resistance when their arms are perpendicular to the cable rather than perpendicular to the vertical line of gravity. (19) This feature makes the cable pullover more conducive to high repetition, “pump work” style sets. 

Cable resistance also enables the exercise to be performed standing, a variation sometimes called a straight-arm pushdown or pulldown. If you’re looking for a high-tension solution to polish off your upper body workout, don’t skip the standing cable pullover.

• How to Do it: Grab a straight bar cable attachment with a double-overhand grip, with hands placed wider than your shoulders. Hinge slightly forward at the hips and lift your chest. With your arms outstretched overhead, pull the bar toward your thighs. Once the bar contacts your thighs, control the movement back to the start position. Keep your elbows straight but not locked throughout the movement.
• Sets and Reps: 2 x 16-20
• Rest Time: Rest two to three minutes before repeating the previous exercise.

Benefits of the Standing Cable Pullover

• Pullovers train the back and chest together. (18)
• The resistance profile of the cable pullover applies substantial resistance when the latissimus dorsi is stretched, which may enhance muscle gain. (6)(19)
• The focused tension of the exercise tends to promote a great lat pump sensation.

How to Warm-up for Your Chest and Back Workout

Traditional warm-ups begin with a short bout of cardiovascular activity to raise body temperature, increase breathing rate, and improve overall circulation, followed by more specific movements and mobilizations to prepare the body for the workout ahead. With a substantial chest and back workout ahead of you, cardio followed by a multi-exercise specific warm-up may feel daunting. 

Rather than skip the warm-up altogether, try a high-volume warm-up instead. High-volume warm-ups include long sets of high repetition, light resistance and/or bodyweight exercises performed in circuit fashion.

The benefits of high-volume warm-ups are similar to traditional warm-ups. They physiologically and mentally prepare your body for the workout, but they have the added benefit of extra reps for muscle groups that will be targeted in the upcoming workout and for muscle groups that could benefit from additional training volume (including specific weaknesses you may need to address). 

Perform 20 to 30 repetitions of each of the following exercises as a circuit — take no rest between each exercise set. Rest 30 seconds between circuits. Repeat the entire circuit two or three times.

• Band Face Pull: Stand facing a light resistance loop anchored at chin-height. With arms outstretched in front of your body, grasp the loop leaving a length of resistance band slightly wider than your neck between your hands. Keeping your chest up and your body stationary, draw the resistance band toward your forehead by simultaneously performing a high row with shoulder external rotation — Your elbows should track at or above shoulder-height, and your wrists should travel higher than your elbows. When the band reaches or nearly reaches your forehead, reverse the movement and return to the starting position. 

• Elevated Push-up: Begin with your hands elevated on a bench or Roman chair/back extension and your feet on the floor. Perform a push-up by pressing your body up and away from the support surface until your elbows are straight. Your push-up should resemble a “moving plank,” with your trunk and legs moving together as a unit. Lower until your chest touches or nearly touches the support surface.

• Dynamic 45-Degree Back Extension: Set up a 45-degree Roman chair so the top of the pad is just below your beltline. Lay with your thighs supported by the pad and your feet on the footplate of the machine. As you lower your torso toward the floor, intentionally allow your spine to round. As you raise your torso toward the ceiling, intentionally extend (“arch”) your spine throughout the movement. This movement requires minimal movement from the hip joints.

Here’s the deal: Some lifters train their back extensor muscles (the “fins” of muscle that lie on either side of the spine) on leg day with exercises like deadlifts, good mornings, and hyperextensions. Other lifters place these exercises with their back training. The jury is out on which practice is “best,” but one thing is clear — most lifters will benefit from more low back training. 

Outside of powerlifters who’ve adopted the reverse hyper machine, and those who still use old school back extension machines, few lifters intentionally perform dynamic back extensor training — exercises that intentionally train the back extensors through an appreciable range of motion. If you are new to flexion- and extension-based low back exercises, the dynamic 45-degree back extension is a good place to start, but you may need to reduce the repetition target until you’re accustomed to the direct work.

Jacked from Front to Back

Nineteen sets in total, this formidable workout hits all major parts of your chest and back. Remember to take two or three “work-up sets” per exercise to groove your technique and identify a challenging weight for the target repetition range (“work-up sets” do not count toward set total). Altogether, plan to be in the gym a little over an hour accomplishing more than most do in two separate workouts. 

References

1. Weakley, J. J., et al. (2020). The effects of superset configuration on kinetic, kinematic, and perceived exertion in the barbell bench press. The Journal of Strength & Conditioning Research, 34(1), 65-72.
2. Ackland, D. C., Pak, P., Richardson, M., & Pandy, M. G. (2008). Moment arms of the muscles crossing the anatomical shoulder. Journal of Anatomy, 213(4), 383-390.
3. dos Santos Albarello, et al. (2022). Non-uniform excitation of pectoralis major induced by changes in bench press inclination leads to uneven variations in the cross-sectional area measured by panoramic ultrasonography. Journal of Electromyography and Kinesiology, 67, 102722.
4. Coratella, G., et al. (2020). Specific prime movers’ excitation during free-weight bench press variations and chest press machine in competitive bodybuilders. European Journal of Sport Science, 20(5), 571-579.
5. Lee, H. M. (2019). Force direction and arm position affect contribution of clavicular and sternal parts of pectoralis major muscle during muscle strength testing. Journal of Hand Therapy, 32(1), 71-79.
6. Ottinger, C. R., et al. (2022). Muscle hypertrophy response to range of motion in strength training: a novel approach to understanding the findings. Strength & Conditioning Journal, 10-1519.
7. Muyor, J. M., Rodríguez-Ridao, D., & Oliva-Lozano, J. M. (2023). Comparison of Muscle Activity between the Horizontal Bench Press and the Seated Chest Press Exercises Using Several Grips. Journal of Human Kinetics, 87, 23.
8. García-Jaén, M., et al. (2021). Electromyographical responses of the lumbar, dorsal and shoulder musculature during the bent-over row exercise: a comparison between standing and bench postures (a preliminary study). Journal of Physical Education and Sport, 21(4), 1871-1877.
9. Trindade, T. B., et al. (2022). Pre-exhaustion training, a narrative review of the acute responses and chronic adaptations. International Journal of Exercise Science, 15(3), 507.
10. Fisher, J. P., et al. (2014). The effects of pre-exhaustion, exercise order, and rest intervals in a full-body resistance training intervention. Applied Physiology, Nutrition, and Metabolism, 39(11), 1265-1270.
11. Vilaça-Alves, et al. (2014). Effects of pre-exhausting the biceps brachii muscle on the performance of the front lat pull-down exercise using different handgrip positions. Journal of Human Kinetics, 42(1), 157-163.
12. Sciascia, A., & Kibler, W. B. (2022). Current views of scapular dyskinesis and its possible clinical relevance. International Journal of Sports Physical Therapy, 17(2), 117.
13. Walker, S., et al. (2016). Greater strength gains after training with accentuated eccentric than traditional isoinertial loads in already strength-trained men. Frontiers in Physiology, 7, 149.
14. Wackerhage, H., et al. (2019). Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise. Journal of Applied Physiology, 136, 30-43.
15. McKenzie, A., et al. (2022). Bench, Bar, and Ring Dips: Do Kinematics and Muscle Activity Differ?. International Journal of Environmental Research and Public Health, 19(20), 13211.
16. McKenzie, A. K., et al. (2021). Glenohumeral Extension and the Dip: Considerations for the Strength and Conditioning Professional. Strength & Conditioning Journal, 43(1), 93-100.
17. McKenzie, A., et al. (2022). Fatigue increases muscle activations but does not change maximal joint angles during the bar dip. International Journal of Environmental Research and Public Health, 19(21), 14390.
18. Muyor, J. M., López-Miñarro, P. A., & Alacid, F. (2022). Comparison of electromyographic activity during barbell pullover and straight arm pulldown exercises. Applied Sciences, 12(21), 11138.
19. Schütz, P., et al. (2022). Chest exercises: movement and loading of shoulder, elbow and wrist joints. Sports, 10(2), 19.

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The post The Ultimate Chest and Back Workout for Upper Body Muscle appeared first on Breaking Muscle.

Whether it’s right or wrong, when most people think about “chest muscle” or “upper body training”, they think about the bench press. And when they’re ready for some variety, forget about dumbbell benching. They’ll often stick with a big barbell lift and hit up its companion — the incline bench press.

Despite the fact that these lifts may be at risk of being overhyped or oversaturated, they’re still both great and highly effective training options when it comes to adding strength and muscle to your upper body. Depending on your goals and your starting point, they’re actually worth a place in the right program.

Both exercises make it easy to gauge progress and see consistent results. But if you really want to get the most from them, you need a thorough understanding of what makes these two basic chest-builders different, what unique benefits they each offer, and you’ve got to know how to perform them effectively.

Incline Bench Press and Flat Bench Press

• Exercise Differences
• Exercise Similarities
• How to Do the Incline Bench Press
• How to Do the Flat Bench Press
• How to Program the Right Bench Press for Your Goal

Differences Between the Incline Bench Press and Flat Bench Press

To be thorough, it’s important to understand that the differences go beyond just using a slight angle. Each exercise is its own muscle-building monster and requires an understanding of what it can, or cannot, offer.

Muscle Recruitment 

The flat bench press and incline bench press are both upper body presses that bear load for the shoulder joint and attached muscles. Being on an incline and pressing relatively closer to an overhead position will recruit a bit more of the clavicular pectoralis muscles (“upper chest”). (1) In comparison, the flat bench press will involve a bit more of the sternal pectoralis (mid or “lower” chest).

Incline pressing will recruit more of the deltoids (shoulders) — especially the front deltoids — compared to a flat bench press. Again, this is due to the arm angle relative to the body. This shoulder recruitment can be greater or lesser depending on the angle of the incline. A higher incline bench press will be more deltoid-dominant compared to a lower incline bench press. (2)

Joint Stress 

Both of these lifts are bench press variations, and both will generally involve much of the same efforts. However, the incline bench press will be a bit more biased toward the shoulder joint and more contingent upon overall shoulder health. 

Not only does the incline bench press bring your shoulder into a greater degree of extension at the bottom of each rep, but it also finishes each rep in more of an overhead position. For many lifters, this will be more taxing on the rotator cuff and shoulder joint, which is already a relatively limited in its stability compared to other joints. 

Bench Angle and Arm Position 

The flat bench press — the more popular and glamorized of the two lifts — is performed while lying horizontally on a flat bench. A lifter will likely have the capability to move a bit more weight due to the body’s orientation relative to the barbell and its path.

The incline bench press is performed on a bench that’s typically inclined to 45-degrees. This angle is fixed for incline bench stations, however it can be higher or lower if you’re using an adjustable bench placed in a squat cage, a Smith machine, or another customizable setup.

Since your torso is, as expected, more inclined during the incline bench press, your arm and shoulder position will be more flexed (closer to an overhead position) during the movement. In comparison, the flat bench press will ask more of a healthy shoulder capsule to lift the weight through a full range of motion.

Hand Position and Grip Width

Many find that using a slightly narrower grip on the flat bench press compared to the incline bench press is not only more comfortable, but also friendlier to their shoulder joints. The closer your upper arms remain to your torso, the easier it is to protect the relatively delicate shoulder joint while moving deep into extension through bottom-end ranges.

Because these bottom-end ranges are more exaggerated on the incline, as your elbows can move far below your body, using a slightly wider grip with the incline press can help prevent the elbow from traveling too far below the body’s line. That can sometimes mean stopping a couple of inches shy of an “ideal” bar-to-chest range of motion.

Seat Position and Footing

The incline bench press will have a much deeper seated position. This will be significant and noticeable, especially for taller lifters or those with relatively longer legs.

This can affect things like foot placement relative to your body and floor drive. It may not be quite as easy to achieve a “tucked” position when incline bench pressing. Because leg drive is reduced, the incline bench press is slightly more dependent on the force produced from the upper body alone. In contrast, the flat bench press can benefit from increased total-body tension created by a strong leg drive.

Point of Contact on the Body

Due to the differences in torso angle, even though the vertical line of the bar remains consistent, the point of contact on your body will indeed be different. In both lifts, the goal should be to maintain a vertical forearm so your elbow always remains under the bar at the bottom of the rep and your straight arm is under the bar at the top.

Doing this while changing the torso angle from one lift to another means the bar will most likely make contact somewhere around the mid-chest line during the flat bench press (depending on your arm length) and somewhere around your collarbones with the incline bench press. The incline pressing position may also result in slightly more outwardly flared elbows due to the higher point of contact.

Similarities Between the Incline Bench Press and Flat Bench Press

As founding members of the barbell bench press family, both the incline and flat bench press share several major similarities.

Horizontal Push Pattern

By classification, both the flat and incline bench press belong to the same movement pattern known as “horizontal pushing.” Both exercises focus on your upper body and both use your shoulder capsule as the primary load-bearing joint.

To some degree, your chest, shoulders, and triceps will be key players from a muscular perspective, even though the bench angle will determine the degree to which each muscle is recruited — as explained earlier.

Total Body Involvement 

From a technique standpoint, the incline bench press and flat bench press both require focus to keep the bar path relatively vertical and perpendicular to the floor.

That involves setting a “target” in the same place on the ceiling for every repetition. It also involves placing tension throughout your entire body, including your upper back, glutes, and quads. One cue that proves invaluable for both lifts is “Aiming to “driving your feet into the floor,” especially as weight becomes heavier.

Available Variations

In both the incline bench press and the flat bench press, the opportunity exists to use kinds of barbells, like a neutral-grip football bar or cambered bar. Both movements can also be performed with different apparatus such as dumbbells or kettlebells to suit a lifter’s preferences or needs.

Furthermore, even if using a traditional barbell, there are options to add bands or chains to the bar. This will change the resistance profile to favor certain portions of the lift without altering basic setup or technique. 

How to Incline Bench Press

The majority of cues for each type of bench press are virtually transferable. The most significant difference with the incline bench press is a change in the point of contact between the bar and your body.

Otherwise, you’ll find a similar checklist between the two movements. Regardless, be sure to treat the incline bench press as its own exercise and don’t try to simply copy “flat bench press technique using an incline bench.” Perform an incline bench press properly and deliberately.

• Set up the bench pad and rack so your eyes start under the bar.
• Assume four points of contact — feet on the floor, glutes on the bench, upper back on the bench, and head on the bench.
• Create a “tucked” position — pulling your feet toward your glutes and planting your toes into the ground.
• Grab the bar at a comfortable width that keeps your forearm vertical during the movement.
• Drag the bar out, rather than “lifting” it, into a starting position over your eyes. Remember, it’s an incline so the bar should start and finish over your eyes rather than over your shoulders.
• Lower to a full range of motion, toward your collarbones, without bouncing in the bottom position.
• Remain tight and drive your feet into the ground as you exhale and press the weight up.

How to Flat Bench Press 

Some lifters take the bench press for granted, assuming that “they know how it’s done” or that it can’t be too complicated because everyone does it. Unfortunately, that approach often leads to bad shoulders, poor strength gains, and limited muscle growth.

Exactly because it’s popular, and because it has so many potential physical benefits, is why the flat bench press should be performed properly.

• Lie on the bench so your eyes start under the bar. If possible, adjust the bar hooks to start roughly six inches below full lockout to allow a good unrack.
• Assume four points of contact — feet on the floor, glutes on the bench, upper back on the bench, and head on the bench.
• Pull your shoulder blades together to get tight in the upper back and allow your lower back to create a natural arch.
• Create a “tucked” position — pulling your feet toward your glutes and planting your toes into the ground.
• Grab the bar at a comfortable width that keeps your forearm vertical during the movement.
• Drag the bar out, rather than “lifting” it, into a starting position over your shoulders.
• Lower to a full range of motion, ideally reaching your mid-chest, without bouncing in the bottom position.
• Remain tight and drive your feet into the ground as you exhale and press the weight up.

When to Do the the Incline Bench Press vs. Flat Bench Press

Though these lifts are potentially bordering on overuse in the classic gym community, they still have utility in a training program for both general lifters and athletes. Training the horizontal pushing pattern with either the incline bench press or flat bench press can be highly effective, especially if you employ loading variety like dumbbells, neutral-grip barbells, chains, or bands.

When pressing strength and muscular development is the goal, and a novice or intermediate lifter has no major history of shoulder trauma, the bench press and incline bench press can be placed into the routine.

Since training this pattern (particularly for strength) is a higher-output, CNS-based movement, program them earlier in a workout session rather than later, so they can be trained before fatigue sets in. Alternatively, if the lifts are being performed for relatively higher rep ranges (10 to 12 reps or more), either movement can efficiently be programmed later in any given workout.

However, because the incline bench press is inherently more strenuous on the shoulder joint, it’s a poor choice for very heavy, low-rep programming. If your ultimate goal is upper body pressing strength, the flat bench press is be the preferred choice.

While both movements can be ideal for beginners and intermediate lifters, neither might actually be the best choice for very experienced lifters. The further along a lifting journey a you get, the more you might realize the incline bench press and flat bench press, performed with a typical barbell, aren’t exceptional for building muscle beyond a certain point.

Other exercises may create relatively less stress on the shoulder joint, while doing a more efficient job of isolating the chest, based on the actual biomechanical function of the shoulder and muscle action of the pectoralis. Dips are a top contender in that regard.

If awesome chest development is the name of the game, some variety outside these two bench press variations will eventually become necessary, and that’s important to know. Employing that kind of variety will also likely have your shoulders thanking you over time.

Pick Your Press

Whether you’re looking to boost your pressing power or build a serious set of pecs, either bench press variation can play a role in your training plan. Don’t rely solely on engrained habits or some long-running “tradition” of emphasizing the flat barbell bench press if it isn’t the most effective tool for your personal goals in the gym. Take an objective look at which barbell chest exercise really suits your needs, and then start discovering better results.

References

1. Rodríguez-Ridao, D., Antequera-Vique, J. A., Martín-Fuentes, I., & Muyor, J. M. (2020). Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. International journal of environmental research and public health, 17(19), 7339. https://doi.org/10.3390/ijerph17197339
2. Campos, Y. A. C., Vianna, J. M., Guimarães, M. P., Oliveira, J. L. D., Hernández-Mosqueira, C., da Silva, S. F., & Marchetti, P. H. (2020). Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. Journal of human kinetics, 75, 5–14. https://doi.org/10.2478/hukin-2020-0033

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This exercise also goes by “Champagne press,” but the hex press isn’t just for special occasions. Like Champagne, the hex press compliments just about anything — it’s great for lifters training for a stronger press, a more muscular chest, or healthier shoulders.

Ready to pop the cork on new chest gains? Find everything you need to know below. 

Hex Press

• How to Do the Hex Press 
• Hex Press Mistakes to Avoid
• How to Progress the Hex Press
• Benefits of the Hex Press
• Muscles Worked by the Hex Press
• How to Program the Hex Press
• Hex Press Variations 
• Frequently Asked Questions

Hex Press Video Guide

See the hex press in action, demonstrated by author Dr. Merrick Lincoln. Note the key techniques, then check out the Step-by-Step breakdown with additional form tips. 

How to Do the Hex Press Step By Step

It may look like a close-grip dumbbell bench press but, while there are some similarities, there are crucial differences that make the hex press stand out. Follow these steps for proper, efficient, and effective technique.

Step 1 — Set Up Five Points of Contact

Like the bench press, the hex press is performed on a flat bench. Hold a dumbbell in each hand, set up with five points of contact for stability — the back of your head on the bench, your shoulder blades on the bench, your buttock on the bench, your right foot touching the floor, and your left foot touching the floor. (1)

Form Tip: Recruit a “spotter,” or individual who can assist you if you run into trouble during the exercise. Any exercise involving weights passing over the body requires a spotter. (1) A spotter is especially important when learning an unfamiliar exercise. The spotter stands behind the bench and, if assistance is necessary, they will assist by grasping your wrists to guide the dumbbells. (1)

Step 2 — Set Your Shoulders and Squeeze the Dumbbells Together

Lift your chest toward the ceiling by arching your back and pulling your shoulder blades together. Maintain this position throughout the exercise. With a neutral grip (palms facing each other), bring the dumbbells together just above your sternum and squeeze them together hard.

Form Tip: If you’re using hexagonal-shaped dumbbells — the namesake equipment for the hex press — ensure flat surfaces of the dumbbells are aligned and squeezed together. 

Step 3 — Maintain Pressure, Press to Lockout

Initiate the press by flexing your shoulders and extending your elbows. Keep the dumbbells squeezed together and elbows tucked throughout the movement. Don’t decrease inward pressure as you reach the top, locked out, position.

Form Tip: Keep tension. In addition to the profound contraction you’ll feel in your chest, you should feel tension in your upper back and lats, which keep your shoulder blades pulled together (retracted) and keep your elbows tucked toward your sides. 

Step 4 — Lower without Separating

Lower to the center of your chest using the same arm path as the upward movement phase. Focus on keeping the dumbbells firmly squeezed together throughout the lowering phase, which may feel slightly unnatural at first, since the lowering phase of most exercises emphasizes a muscle stretch.

Form Tip: Think about “rowing” or actively pulling the dumbbells back your chest. “Rowing” the weights back to the starting position reinforces tension in your upper back and eliminates the need to reset your arch before the next repletion.

Hex Press Mistakes to Avoid

Dodge these common errors for cleaner technique and more effective hex presses.

Losing The “Squeeze” Between Dumbbells

The pressure exerted between the dumbbells is part of the special sauce that makes the hex press effective — and extra spicy. It promotes muscular engagement in parts of the chest that might not otherwise be as active.

At the bottom position of the exercise, the lifter’s elbows are bent, and shoulder internal rotation force is required to keep the dumbbells together. Toward the top position, arms are straighter, and shoulder horizontal adduction force is required to keep the dumbbells together. Although it may get harder to keep the squeeze at the top and bottom of the movement, firm pressure between the dumbbells must be maintained throughout.

Dropping Your Chest, Freeing Your Shoulder Blades, or Flaring Your Elbows

Loss of tension in the back allows the chest to drop, shoulder blades to spread, and upper arms to drift away from the lifter’s sides. These three errors tend to occur together, and they can make the hex press less effective.

If you feel any of these faults, reset by arching your spine, retracting your shoulder blades (and pinning them to the bench), and tucking your elbows toward your ribcage. Now, keep this tension and finish.

Non-Perpendicular Pressure Between Dumbbells

When squeezing the dumbbells together, it’s essential to maintain opposing forces from the left and right arm that are horizontally aligned and nearly equal in magnitude. Otherwise, dumbbells may slip or roll apart, leading to loss of tension, missed reps, or worse.

Get the feel of creating the squeeze using light dumbbells during your “work up” sets and focus on maintaining even, steady pressure throughout the workout. 

How to Progress the Hex Press

When first performing the hex press, start with relatively light dumbbells to hone technique. Once you’re comfortable with the exercise, a “working weight” 20 to 30% lower than what you’d typically use for a traditional dumbbell bench press will likely be appropriate. From there, lifters have several great options for progressing the hex press.

Squeeze Harder

The simplest way to progress the hex press is to apply more inward pressure to the dumbbells. Increasing the “squeeze” makes the exercise more difficult and boosts the training stimulus experienced by the chest and shoulder muscles.

Increase Weight

Squeezing harder during the hex press can make virtually any weight more challenging, but this progression method isn’t likely to stimulate triceps growth or carry over to heavy pressing as efficiently as increasing the weight.

Once you’re able to hit or surpass your repetition target on the final working set, it may be time to use heavier dumbbells. Ideally, jumping up to the next pair of dumbbells on the rack will drop you back toward the bottom of your target repetition range.

Increase Repetition Volume

As you get stronger with the hex press, consider performing additional repetitions per set. For example, if you normally perform eight to 12 repetitions, and you’re consistently hitting 12 reps with more left in the tank, change your target to 12 to 16 repetition sets. Shifting the repetition range upward helps to ensure challenging sets and ongoing muscle gain.

Benefits of the Hex Press

The hex press biases your chest while requiring only light to moderate weights and minimal shoulder extension. Altogether, the hex press may provide new chest growth and a more shoulder-friendly pressing experience.

Robust Chest Training

Performed properly, the hex press enables maximal or near-maximal chest contraction throughout every repetition — a feat not possible during traditional presses. Here’s why: 

Traditional exercises are limited by the amount of resistance our muscles can overcome during the sticking point, or the most challenging portion of the movement. For presses, the sticking point occurs toward the beginning of the upward movement phase. (2) During the remainder of the movement, your muscles are not maximally challenged. During the hex press, you can ensure your muscles are adequately stimulated by squeezing the weights together as hard as you desire. 

Not feeling adequately challenged? Simply squeeze the dumbbells together harder to demand more force from the chest. Moreover, squeezing as you press virtually ensures thorough engagement of pectoralis major — Read more in the “Muscles Worked” section below.

Reinforces Mind-Muscle Connection and Pressing Technique

Horizontal pressing exercises, such as the bench press and dumbbell bench press, are a mainstay for strength training and physique development. Several technical elements are common across all bench-supported horizontal pressing exercises, including the need for shoulder blade retraction and co-contraction of muscles around the shoulder joints. Also desirable is the sensation of muscular effort from the chest. Lifters spend months, even years, honing their form to improve efficiency and effectiveness.

Fortunately, the hex press can help lifters to build strength, technique, and a mind-muscle connection that can reinforce proper performance of other horizontal presses. During the hex press, squeezing the dumbbells together creates the feeling of peak pectoralis major contraction throughout the pressing movement. This sensation of “flexing the pecs” can help to enhance the mind-muscle connection, which may be conducive to greater gains. (3)

Squeezing the dumbbells together also encourages greater involvement of your rhomboids and middle trapezius, as they must counteract forces from pectoralis major, subscapularis, serratus anterior, and other muscles on the front of the torso. Rhomboids and middle traps are the muscles primarily responsible for maintaining retraction of the shoulder blades. Increased demand during the hex press may encourage lifters to create a tighter setup for bench-supported horizontal pressing.

Shoulder-Friendly Pressing

Individuals with certain shoulder problems, such as shoulder instability, may not tolerate traditional pressing. (4)(5) Individuals who present with apprehension and pain in the front of the shoulder when the arm is brought out and extended behind the body may have a specific type of instability called anterior instability. (4)(6) This problem is common among lifters. One small study reported over two-thirds of recreational resistance trainees showed signs and symptoms of anterior instability. (6) 

Unlike the basic dumbbell bench press or barbell bench press, the hex press limits shoulder extension at the bottom of the movement. Your arms cannot travel behind your body, because the dumbbells are not allowed to clear the chest. This feature may be better tolerated by lifters with functional anterior instability. 

Because every brand of shoulder pain is different, those suffering with shoulder issues should seek a qualified sports medicine provider — and the hex press might be worth discussing, as it may present an opportunity to train around or train through certain shoulder issues with the appropriate guidance.

Muscles Worked by the Hex Press

As a neutral-grip pressing movement, the hex press trains the muscles that flex your shoulders and extend your elbows. Squeezing the dumbbells together also trains the muscles of shoulder horizontal adduction (i.e. those trained during a chest flye) and the muscles of shoulder internal rotation. Here are the major players.

Pectoralis Major

You’ll feel the hex press most profoundly in pectoralis major, the biggest, most superficial muscles of your chest. The pectoralis major has two major parts — the clavicular head, or upper chest, and the sternocostal head, which composes the middle to lower part of the chest. Each part contributes to various shoulder actions and the hex press covers virtually all bases for training your pectoralis major.

Shoulder flexion is resisted during the pressing movement of the hex press. The clavicular head of pectoralis major is trained during resisted shoulder flexion. (7) Shoulder horizontal adduction is trained by squeezing the dumbbells together toward the top of the hex press.

Both heads of the pectoralis major are trained during shoulder horizontal adduction, along with a handful of different muscles. (7)(8) Shoulder internal rotation is trained when the dumbbells are squeezed together toward the bottom of the hex press. Again, both heads are trained during internal rotation exercise, albeit the sternocostal head is likely biased. (9)

Anterior Deltoid

The deltoid is the “cap” of muscle surrounding the front, back, and side of your shoulder. It is divided into three functional parts, each with different actions — anterior, middle, and posterior. The anterior deltoid, or front delts, flex the shoulder and assist with squeezing the dumbbells together during the hex press. (7) While typical pressing exercises hit this part of the delt, the extra squeeze of the hex press makes this exercise more effective for anterior deltoid development.

Triceps Brachii

The hex press trains your triceps brachii, the three-headed muscle on the backside of your arms. In addition to filling your sleeves, the triceps brachii helps improve your bench press numbers by enhancing lockout strength. For a great triceps pump, try three or four sets of hex press with light-to-moderate weight dumbbells for high-repetition sets with 60 seconds rest between each set.

Rotator Cuff

Although traditional pressing largely trains muscles on the front of your chest and shoulders, the movement also activates important muscles located deep behind the shoulders— the posterior rotator cuff. (10) The posterior rotator cuff serves a stabilizing function during the press.

By actively squeezing the dumbbells together, particularly during the bottom half of the hex press, the deep muscle on the front of the shoulder, or anterior rotator cuff, is engaged. Hence, the hex press appears to be uniquely suited to train both the posterior and anterior rotator cuff muscles.

How to Program the Hex Press

The hex press can be programmed in a variety of ways on push day, during a specific chest workout, or during a full body workout. Hex presses can build muscle and strength. In addition, they prime your chest and shoulders for heavy work and work nicely for intensification techniques.

As a Low-to-Moderate Weight, High-Repetition Chest Builder 

Whether training for building muscle (i.e. “hypertrophy”) or strength, high effort sets — those carried up to or near muscular failure — are effective even relatively with light weight. (11)(12)(13) 

Select light-to-moderate weight dumbbells (e.g. 40 to 70% of what you’d use for a standard dumbbell bench press). Then, take each working set to within two or three repetitions of failure. Two to four sets of eight or more repetitions will promote strength and size, provided sets are performed with high levels of effort.

As a Lightweight Activation Exercise

Do you or someone you know suffer from the inability to feel the chest working during presses? Don’t despair. The hex press might be the fix. 

Simply perform one to three light sets of hex presses before your primary press of the day (i.e. before the bench press, incline press, etc.). Focus on the “squeeze” during the hex press. Then, like an overfilled shaker bottle, the mind-muscle connection to your pecs will spill over to your primary pressing movement.

Maximally squeezing the dumbbells together during a set of hex pressing may increase power output during a subsequent set of presses via a phenomenon called post-activation potentiation. (14) This effect may be especially appealing for athletes and lifters training to be more athletic. 

As Part of a Giant Set

A giant set is an intensification technique consisting of four or more exercises in series without rest between. Like supersets, the exercises used giant sets can target non-competing muscle groups or identical muscles.

When all four exercises in the giant set target the same muscles, they’ve been shown to produce similar hypertrophy to supersets and traditional sets that used 90 second rest intervals. (15) But here’s the kicker — giant sets take less time than supersets and traditional sets. 

The hex press requires simple equipment, minimal setup, and compliments many different giant set configurations. Here’s a sample giant set:

• Dumbbell Bench Press — 3-4 x 12
• Dumbbell Pullover — 3-4 x 12
• Dumbbell Flye — 3-4 x 12
• Hex Press — 3-4 x 12

Take no rest between individual exercises. Switch dumbbells if necessary and immediately begin the next lift. Rest 60-90 seconds between giant sets.

Hex Press Variations

Looking for other effective and shoulder-friendly ways to train the chest? Depending on your preferences and available equipment, you might choose one of the following variations: 

Single-Arm Dumbbell Floor Press

The dumbbell floor press can be a great exercise for learning and training horizontal pressing movements. Compared to the basic dumbbell bench press, the floor press limits shoulder extension, as the upper arms will be stopped by the ground. The shoulder extension range of motion of the floor press is similar to the hex press, meaning it is likely to minimize stress on the front of the shoulder, as discussed in the Benefits section, above.

One major drawback of the dumbbell floor press, however, is that it is usually limited to light dumbbells due to difficult setup. Performing the floor press one arm at a time (“unilaterally”) helps to minimize this problem.

Perform the single-arm dumbbell floor press lying on your back, either with your feet flat on the floor or your legs extended out in front of you. Begin the press with a single dumbbell held at the side of your chest and your upper arm resting on the floor. Keep your shoulder blades pinned to the floor as you drive the dumbbell toward the ceiling and lower with control. 

Incline Hex Press

Limited research suggests the incline bench press may provide greater gains in upper chest, or clavicular head pectoralis major, muscle thickness compared to the flat bench press. (8)(16)

Although we must be cautious extrapolating these findings to the hex press, lifters wishing to build their upper chest might consider the incline version of the exercise. The incline hex press is performed just like the hex press, except an incline bench or adjustable bench set to approximately 45-degrees is used.

Hex Press to Flye Press Combo

A potential shortcoming of the hex press is the inability to expose the chest to training at long muscle lengths (e.g. “under stretch”). Enter the flye press. The traditional flye press involves pressing to lockout and then allowing the dumbbells to spread apart in a “flye-like” motion during the downward movement phase, thereby training pectoralis major at long muscle lengths during the eccentric (lowering phase).

For the hex press to flye press combo, get the benefits of the “squeeze” by performing the upward movement phase like a hex press and lowering the weights like a flye. Be sure to use lighter dumbbells than usual for this movement, as the eccentric flye is extremely challenging. 

Medicine Ball Push-up

While this final variation isn’t a dumbbell press at all, push-up variations are criminally underrated. They can be done nearly anywhere. Better yet, push-ups increase strength and muscle mass similarly to the bench press. (17) 

Performing push-ups with your hands on either side of a medicine ball requires isometric horizontal adduction of the shoulders similar to the hex press, while training through a similar pressing range of motion. Try the medicine ball squeeze push-up as a hex press alternative when dumbbells are scarce, when you want to change-up in the feel of your chest training, or when traditional push-ups become too easy.  

FAQs

Build a Magnum Chest with the Champagne Press

The hex press is performed by aggressively squeezing dumbbells together throughout a neutral-grip dumbbell bench press. The squeeze engages greater portions of your pecs, which may lead to accelerated chest gains. The hex press also reinforces important elements of pressing technique, spares sore shoulders from loaded hyperextension, and creates co-contraction conducive to joint stability. Savor the squeeze and celebrate the hex press.

References

1. Haff, G. G., & Triplett, N. T. (Eds.). (2015). Essentials of Strength Training and Conditioning 4th ed. Human Kinetics. Champagne, IL, USA. 351-408. 
2. Kompf, J., & Arandjelović, O. (2017). The sticking point in the bench press, the squat, and the deadlift: Similarities and differences, and their significance for research and practice. Sports Medicine, 47, 631-640.
3. Schoenfeld, B. J., et al. (2018). Differential effects of attentional focus strategies during long-term resistance training. European Journal of Sport Science, 18(5), 705-712.
4. Moroder, P., et al. (2020). Characteristics of functional shoulder instability. Journal of Shoulder and Elbow Surgery, 29(1), 68-78.
5. Kolber, M. J., et al. (2010). Shoulder injuries attributed to resistance training: a brief review. The Journal of Strength & Conditioning Research, 24(6), 1696-1704.
6. Kolber, M. J., Corrao, M., & Hanney, W. J. (2013). Characteristics of anterior shoulder instability and hyperlaxity in the weight-training population. The Journal of Strength & Conditioning Research, 27(5), 1333-1339.
7. Ackland, D. C., et al. (2008). Moment arms of the muscles crossing the anatomical shoulder. Journal of Anatomy, 213(4), 383-390.
8. dos Santos Albarello, et al. (2022). Non-uniform excitation of pectoralis major induced by changes in bench press inclination leads to uneven variations in the cross-sectional area measured by panoramic ultrasonography. Journal of Electromyography and Kinesiology, 67, 102722
9. Ackland, D. C., & Pandy, M. G. (2011). Moment arms of the shoulder muscles during axial rotation. Journal of Orthopaedic Research, 29(5), 658-667.
10. Wattanaprakornkul, D., et al. (2011). Direction-specific recruitment of rotator cuff muscles during bench press and row. Journal of Electromyography and Kinesiology, 21(6), 1041-1049.
11. Schoenfeld, B., et al. (2021). Resistance training recommendations to maximize muscle hypertrophy in an athletic population: Position stand of the IUSCA. International Journal of Strength and Conditioning, 1(1), 1-30.
12. Lasevicius, T., et al. (2018). Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. European Journal of Sport Science, 18(6), 772-780
13. Weakley, J., et al. (2023). Physiological Responses and Adaptations to Lower Load Resistance Training: Implications for Health and Performance. Sports Medicine-Open, 9(1), 1-10.
14. Esformes, J. I., et al. (2011). Effect of different types of conditioning contraction on upper body postactivation potentiation. The Journal of Strength & Conditioning Research, 25(1), 143-148.
15. Demirtaş, B., et al. (2022). The effect of three different sets method used in resistance training on hypertrophy and maximal strength changes. Physical Education of Students, 26(6), 270-279.
16. Chaves, S. F., et al. (2020). Effects of horizontal and incline bench press on neuromuscular adaptations in untrained young men. International Journal of Exercise Science, 13(6), 859.
17. Kikuchi, N., & Nakazato, K. (2017). Low-load bench press and push-up induce similar muscle hypertrophy and strength gain. Journal of Exercise Science & Fitness, 15(1), 37-42.
18. López-Vivancos, A., et al. (2023). Electromyographic Activity of the Pectoralis Major Muscle during Traditional Bench Press and Other Variants of Pectoral Exercises: A Systematic Review and Meta-Analysis. Applied Sciences, 13(8), 5203.
19. Paoli, A., et al. (2019). Mind-muscle connection: effects of verbal instructions on muscle activity during bench press exercise. European Journal of Translational Myology, 29(2).

Featured Image: MDV Edwards / Shutterstock

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Between the dumbbells, inclined body position, and some clever programming choices, you’ll set the stage for some long-term progress in size and strength. Here’s why this chest exercise should be a staple for sculpting your upper body.

Incline Dumbbell Bench Press

• How to Do the Incline Dumbbell Bench Press
• Incline Dumbbell Bench Press Mistakes to Avoid
• How to Progress the Incline Dumbbell Bench Press
• Benefits of the Incline Dumbbell Bench Press
• Muscles Worked by the Incline Dumbbell Bench Press
• How to Program the Incline Dumbbell Bench Press
• Incline Dumbbell Bench Press Variations
• Frequently Asked Questions

How to Do the Incline Dumbbell Bench Press Step by Step

The incline dumbbell bench press adds a few new elements to your normal pressing performance. Considering all the moving parts to this variation will help you stay dialed in and make great progress session-to-session. Ideally, the incline dumbbell press requires an adjustable bench to choose your incline setting and a pair (or full set) of dumbbells.

Step 1 – Get on the Right Bench

Set the backrest to an angle of roughly 45 degrees (or the closest angle available) and adjust the seat to be perpendicular to the rest of the bench — you won’t be as secure with an incline backrest and horizontal seat. This setup will allow you to press from a nice, effective middle ground between flat dumbbell bench press and a fully upright shoulder press, and the seat angle will more effectively support your body.

Form Tip: Make sure your bench settings are locked in before you start. Test the angle with lighter dumbbells, or without weight, to make sure everything is in comfortable and efficient alignment prior to going heavy.

Step 2 – Bring the Weights Into Position

Pick up the dumbbells and take a seat on the incline bench. Rest the dumbbells on your thighs with your thumbs pointed up. “Kick” the dumbbells up toward your shoulders using your legs to generate momentum as you control the weight in a hammer curl motion, bringing your thumbs near the fronts of your shoulders.

When your wrists are near shoulder-level, carefully rotate your elbows away from your body until your palms are facing forward. Rest your shoulder blades against the backrest to fully support your upper body.

Form Tip: You might be able to bring both dumbbells up simultaneously when using relatively lighter weights, but it can become higher risk once weights get heavy. Focus on getting one dumbbell into position first, then hold it stable as you repeat with the other side. If you’re struggling with getting the dumbbells up into the starting position, ask a friend (or friendly looking gym-goer) for a spot.

Step 3 – Set Your Shoulder Blades, Core, and Feet

Tuck your shoulder blades down and imagine putting them “into your back pockets.” This will help stabilize your upper back and make sure your pressing has a strong base to produce force, particularly once fatigue starts to accumulate.

Squeeze the dumbbells tightly in your hands and engage your abdominal muscles. The goal here is to prevent any unintentional arching — some natural back curvature will be normal from pinning your shoulder blades, but you’ll want to avoid any extreme arching which could lead to lower back pain. This way, your incline press will remain an incline and not slowly turn into an awkward “flat bench press using an incline.”

Find a comfortable foot position approximately shoulder-width apart. Once the rest of your body is set up properly, begin lightly driving through your feet to establish pressure that pushes your body into the bench. This will help stabilize your position all the way through the set and allow you to prevent wiggling around during harder reps.

Form Tip: Think about pinning your upper abdominal muscles to the top of your ribcage. This visualization should help you create a strong core. To keep your feet in place, think of performing a leg extension to create tension while your feet are digging into the ground.

Step 4 – Press to Lockout

The main event has arrived. Begin with the dumbbells just above shoulder-height, both palms facing forward, and your elbows aimed at a slight angle between your shoulders and your feet. Tense your shoulder blades, engage your core, drive through your feet as you press the weights toward the ceiling.

As the dumbbells pass your face, bring them slightly together in an arc until they nearly meet. In the locked out position, the weights should be generally above your face, not too far forward (above your chest) or too far back (above the top of your head).

Form Tip: If you can focus on mastering the right setup while applying full-body tension, the dumbbells’ path should almost set itself up perfectly. If you’re struggling with controlling the weights, try adding tempo by moving more slowly through each phase of the exercise.

Step 5 – Lower the Weight

After successfully locking out the weight, slowly lower the dumbbells. Once the dumbbells are approximately flush alongside your chest (if mobility allows that range of motion), reverse course and perform the next repetition, pressing the dumbbells with control back to the lockout position.

Form Tip: Lifters with poor shoulder mobility or pre-existing shoulder issues may not be comfortable with the stretched position created by holding the dumbbells near shoulder-level. Work within a comfortable, pain-free range of motion to avoid worsening any current joint problems. Pressing with a neutral grip (palms facing each other) instead of a palms-forward grip can also help to reduce shoulder-joint strain.

Incline Dumbbell Bench Press Mistakes to Avoid

Some of the most common errors you may stumble across while performing the incline dumbbell press involve various incorrect body positioning and poorly performed pressing. Any one of these can reduce results or create an opportunity for injury. Here’s what to watch out for.

Overarching

Some degree of arching during any type of chest press is a necessary and direct result of setting a stable upper back. However, issues can arise if your arch gets out of control and too extreme.

If your abdomen begins to approach the same level as your sternum or chest, you may find yourself with an awkwardly angled torso that begins to more closely resemble a flat press than an incline.

Avoid it: Keep your core braced, drive your body into the bench using your legs, and only arch by depressing your shoulder blades  — tucking them into your “back pockets.” Don’t arch by trying to “make space” between your lower back and the bench.

Flared Elbows

There is a sweet spot for your elbow angle during most presses. A common mistake is flaring your elbows out so that your arms are almost completely perpendicular to your body.

Everybody is going to be slightly different depending on their individual arm length, but there’s a strong chance this directly outward position might limit your range of motion or run into some stressful issues at your shoulder joints or shoulder blades.

Avoid it: Aim for a nice middle ground between having your elbows fully tucked (aimed straight ahead) and fully flared (aimed straight to the sides). A great target to shoot for is to have your upper arms at roughly a 45-degree angle from your shoulder during most of the range of motion.

Inactive Legs

One very common mistake on the incline dumbbell press is completely forgetting about your lower body. While pressing is clearly designed to primarily target your chest, triceps, and shoulders, an active and engaged lower body can help with total-body stability and overall performance.

Avoid it: Because wiggling around can reduce your stable position, keep your feet flat on the ground and dig in. Use your legs to constantly push yourself into the bench press pad through your thighs and hips.

Short Range of Motion

Training with high intensity is a pretty common prerequisite for results. Unfortunately, it isn’t uncommon to see a lifter “cut depth” as an exercise starts to get harder and harder.

Either through selecting too heavy of a dumbbell or simply by accumulating fatigue across a set, the range of motion often starts to diminish slowly and the last few reps of a set may end up with a shorter range of motion than the initial reps of the same set.

Avoid it: Hold yourself accountable throughout the workout. Perform a consistent range of motion for each repetition and choose your working weights to guarantee you can hit it with every rep of every set.

How to Progress the Incline Dumbbell Bench Press

The incline dumbbell press can be an excellent staple exercise in your program. There is some big value in getting a strong base of strength using a machine chest press or flat bench variation first, but once you’re at the incline dumbbell press, progressing it can be approached in a few very effective ways.

Degree of Incline

The bench’s degree of incline will affect your level of stability and can potentially even alter the swath of muscle that gets the greatest stimulation (1). These two considerations can help you plan your preferred “angle” of attack. They can also give you a nice long pathway to progress.

Typically, a lower incline (flat or slightly above flat) will be more stable because gravity is still assisting your stability to a greater extent. Each time you feel ready to increase the challenge and progress yourself to another level, kick the incline up a notch until you’re at a solid 45-degree for a pure incline press.

Just know that as the angle goes higher than 45 degrees, and approaches a 90-degree “incline” bench, you’re shifting muscular stress further from your chest and more directly onto your shoulders.

Adding Repetitions

Sometimes the best option is to add repetitions while maintaining the same load on your incline dumbbell press. Since you’re using dumbbells as the loading tool, the unilateral (single-sided) aspect of the exercise can make quick jumps in weight a lot harder to do since each arm is responsible for, literally, carrying its own share of the weight.

If this is the case for you, adding repetitions on one or more sets per workout, or gradually increasing the total repetitions performed per day overall, can be a way of progressing. This will allow you more time to strengthen your ability to control and stabilize the same load, which will make an increase in weight feel less daunting when you finally do move to heavier weights.

Adding Load

Adding load is often the most obvious way of progressing any exercise, although it should be approached with care. Using heavier weights can help assure definitive, measurable progress — but it may also run you headlong into an early plateau.

Once you have added a considerable amount of strength and stability by increasing repetitions, start thinking about making the smallest incremental jump in load that you can which will help to avoid hitting a plateau and allow more long-term progress. Many dumbbells are fixed in five-pound increments, but you might also have access to plate-loaded adjustable dumbbells or magnetic add-on weights which can be attached to dumbbells and allow increases as little as one or two pounds. 

Increasing Frequency

Sometimes, to see the best overall progress in an exercise, you need to work on your skill and technique. In this case, it can be extremely beneficial to increase your training frequency by performing the incline dumbbell press more often each week.

If you only train the movement once per week, consider adding a second session to improve your skilled execution. This can have a very positive amplifying effect on all of your other progression tools as well.

Benefits of the Incline Dumbbell Bench Press

The incline dumbbell press is a fantastic tool for strengthening your upper body, building more  chest muscle, and taking advantage of a unilaterally controlled exercise.

Gaining Strength

Aside from a basic barbell, dumbbells are one of the most effective tools for building strength. The full-body stability, coordination, and absolute load that dumbbells can achieve make for a fantastic strength training option.

The incline dumbbell press is an effective common accessory exercise in many powerlifting programs, speaking to the value of the movement in developing significant pressing strength.

Building Muscle

The incline dumbbell press can be a very effective muscle-building exercise. The incline angle can help you target your upper chest while also building your shoulders and triceps. Because the dumbbells allow you to bring the weights together in the top position, you can get a longer range of motion compared to using a fixed barbell. This may further improve the muscle-building stimulus. (2)

Training Unilaterally

Perhaps one of the biggest benefits is the unilateral aspect of the exercise. Unilateral exercises typically emphasize one side of the body working independently of the other.

Each arm is responsible for controlling one dumbbell without assistance from the opposite side. This will help encourage the most natural pressing path because the load is distinct and not linked like a barbell, allowing your shoulder and elbow joints to move more with relatively more freedom and potentially less joint strain. The increased stability requirement will also force a more even development of strength and coordination.

Muscles Worked by the Incline Dumbbell Bench Press

The incline dumbbell press primarily works three major upper body muscles — your chest, shoulders, and triceps. While these are sometimes considered “vanity” muscles due to their high-profile appearance, they also play a key role in displaying upper body strength and stability.

Chest

The primary body part involved is your chest (or pectoralis major). The chest is a broad swath of muscle that covers many spots all across the front of your upper body — from your collarbones to the breastbone and even some of the ribs.

Each of these regions insert upon the same location at your upper arm meaning, so any pressing angle will ultimately harness the full chest. However, the incline dumbbell press puts a particular emphasis on the upper muscle fibers, or the highly sought after “upper pecs.” (3)

Shoulders

Your shoulders (in particular, the anterior deltoid or front shoulder muscle) are a nearly inseparable part of any pressing exercise. The anterior deltoid originates on the outside of your collarbone and inserts on the deltoid tuberosity (a small protrusion on the outer-middle part of your upper arm bone). Since it’s located here, most of your chest presses and chest flye exercises will similarly draw upon the anterior deltoid muscle.

Triceps

The triceps are a meaty muscle comprised of three separate heads working together, on the back side of your upper arm. They are responsible primarily for extending your elbow, so they will be heavily involved in successfully completing any pressing exercise.

Pressing with your elbows and upper arms set approximately 45-degrees from your shoulder can harness a ton of triceps activation because of the improved depth and increased range of motion you can achieve.

How to Program the Incline Dumbbell Bench Press

The incline dumbbell press can be a surprisingly versatile exercise for your repertoire. It can serve as a primary movement of the day, an accessory performed after a heavier exercise, it can be used as a “pre-fatigue” tool to focus on chest development, and it can even be involved in a movement preparation or warm-up.

Primary Movement

Your primary movement is the meat and potatoes of any workout. It’s the first exercise performed in the session, typically because it’s the movement you’ll approach with the greatest amount of effort and energy.

As a primary exercise, the incline dumbbell press can be used for hypertrophy (muscle-building) or even for building strength once you start to get familiar with the movement. A few sets of 8-12 repetitions will be a great muscle-builder. If you’re able to safely execute in the 6-8 range, it can also be leveraged for strength.

Accessory Exercise

If it’s not the first exercise of your workout, the incline dumbbell press is a strong candidate for the second movement of the day. Once you’ve completed, for example, a heavy flat barbell bench press, it’s common to slide the incline dumbbell bench press into the next slot to train the muscles from a different angle and/or with different loading and volume.

This approach can be an effective way to build muscle, but it can also help shore up shoulder mobility and stability due to the inclined angle and varied range of motion from the previous exercise. Since your muscles will already be a bit tired from the main exercise, you’ll get plenty of stimulation from a slightly lighter load while aiming for 8-12 repetitions per set.

Pre-Fatigue

Pre-fatigue is a strategic technique for your programming. In a perfect world, you’d have all the access to loading and every potential exercise at your whim, but sometimes you’re stuck with a limited amount of training tools available. In these instances, pre-fatiguing your chest with a targeted exercise like the incline dumbbell press can sufficiently work the muscle enough to keep any following exercises challenging enough to deliver significant stimulation.

This is similar to using the exercise as a primary movement, but maintains the intention and effectiveness of additional exercises. Pair the incline dumbbell press with tempo training (lifting and lowering slowly) and moderate repetitions in the 10 to 12 rep range, and it can be a powerful way to breathe new life into any chest-focused workout.

Movement Preparation

Movement preparations are warm-up plans that use exercises themselves in a clever and efficient way to check many boxes simultaneously. The incline dumbbell press can be used as a part of your warm-up routine to make sure you have access to all the range of motion you might need for a barbell variation or flat bench press, for example.

It will also serve to practice your ability to stabilize your upper back and shoulders prior to hitting more heavily loaded exercises in your workout. Think of the incline dumbbell press as the final check before advancing to your primary movement of the day.

Incline Dumbbell Bench Press Variations

If you are looking for some effective chest exercises similar to the incline dumbbell press, changing the implement or slightly modifying the pattern are solid options. The incline machine press, incline cable press, neutral-grip incline dumbbell press, and incline dumbbell power flye can all be great tools at your disposal. 

Incline Machine Press

The incline machine press will assume a more fixed range of motion than the incline dumbbell press. Since it is locked in its own path, you are often able to load the exercise heavier because your stabilizing muscles are less of a limiting factor.

The stability of the machine also lets you more safely approach muscular failure and more safely going past failure with intensity techniques like forced reps, compared to dumbbells. These are great benefits if you’re pursuing muscle and strength gains, but some machines can be a bit tricky if they doesn’t perfectly fit your frame. 

Incline Cable Press

The incline cable press can be a uniquely effective modification to the dumbbell movement. You will still get unilateral benefits, but you’ll also get a touch more stability when using cables rather than dumbbells.

You can expect a greater range of motion that will easily accommodate individual limb lengths. Cables also offer constant tension by maintaining muscular stress throughout the entire movement, which can help to stimulate more muscle growth. (4)

Neutral-Grip Incline Dumbbell Bench Press

A neutral-grip incline dumbbell press places you in a slightly more stable position than the standard incline dumbbell press grip (with your palms facing forward). If you are working toward more mobile and stable shoulders, improve your odds by selecting an angle of incline that currently works for you (such as a slightly lower angle) and pressing with a neutral grip.

You will still be able to gain some serious baseline strength, coordination, and stability, but the neutral grip will lessen the challenge slightly.

Incline Dumbbell Power Flye

The incline power flye is a great combination exercise. It’ combines’s one-part dumbbell press variation and one-part chest flye variation. The unique exercise involves bending your arms to a more significant degree than during a normal flye pattern.

It still hits your upper chest with an incline movement, but the flye motion allows you to make gains even when you’re limited in load. When you’re in a pinch for equipment or want to blast your chest in minimum time, performing the incline dumbbell power flye with a medium load for moderate reps can be just the fix.

FAQs

Press On

The incline dumbbell bench press is an excellent meshing of many different training tools and beneficial concepts: Independently manipulated dumbbells, a long range of motion, stability and mobility demands, and very versatile programming potential. Any one of these benefits is reason enough to start tinkering with this movement, let alone all of them together. If you’re looking to sneak in some new pressing gains and pumped up upper pecs, look no further than this simple, classic, and effective movement.

References

1. Chaves, S. F. N., Rocha-JÚnior, V. A., EncarnaÇÃo, I. G. A., Martins-Costa, H. C., Freitas, E. D. S., Coelho, D. B., Franco, F. S. C., Loenneke, J. P., Bottaro, M., & Ferreira-JÚnior, J. B. (2020). Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations in Untrained Young Men. International journal of exercise science, 13(6), 859–872.
2. Schoenfeld, B. J., & Grgic, J. (2020). Effects of range of motion on muscle development during resistance training interventions: A systematic review. SAGE open medicine, 8, 2050312120901559. https://doi.org/10.1177/2050312120901559
3. Rodríguez-Ridao, D., Antequera-Vique, J. A., Martín-Fuentes, I., & Muyor, J. M. (2020). Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. International journal of environmental research and public health, 17(19), 7339. https://doi.org/10.3390/ijerph17197339
4. Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200

Featured Image: MDV Edwards / Shutterstock

The post How to Do the Incline Dumbbell Bench Press for Upper Pec Muscle and Pressing Strength appeared first on Breaking Muscle.

On May 14, 2023, Jackson shared a video on his YouTube channel where he walked through an efficient but effective chest workout. For this 54-year-old who clearly makes it a point to keep the elements of his athleticism up — at least, if various training videos on his social media platforms are any indication — it’s a worthy insight into the process of an icon.

Jackson’s chest routine does not necessarily reinvent the wheel. Nor is it a comprehensive workout from top to bottom. What is clear from the way the retired athlete lays every movement is that extensiveness isn’t the central focus. It might be more about efficiency and complete upper-body development. Note: Jackson did not disclose the precise weight for each portion of his workout.

Here’s an overview of Jackson’s complete chest workout on a set and repetitions basis:

Dexter Jackson Chest Workout | YouTube Channel May 2023

• Hammer Isolation Flat Bench Press (Four sets of 10 reps)
• Machine Incline Chest Press (Four sets of 10 reps)
• Arsenal Incline Flye (Four sets of 10 reps)
• Decline Cable Flye (Four sets of 10 reps)

Here’s a short breakdown of each chest exercise Jackson performed through the workout.

Hammer Isolation Flat Bench Press

Jackson begins his workout by jumping in with the hammer isolation flat bench press, a compound movement. Like with several exercises used in his overall workout, Jackson performs the movement on a plate-loaded machine. Jackson performs four sets with gradually heavier weights and views this bench press on the machine as a means to help balance his strength.

Machine Incline Chest Press

In a seamless transition, Jackson next performs some chest presses on an incline machine. The athlete again works through four sets of high repetitions, centering on endurance and tone. It is here where Jackson talks up the benefits of working out on machines, especially in easing joint pain for a retired athlete like him.

“All the free weight stuff with heavy weights that I used to do, really, really tore my joints up,” Jackson explained. “So if you guys got joint pain and you’re looking to ease the pain, make sure you try and do some more machine work. That’ll take a lot of stress off the joints versus free weights.”

Arsenal Strength Incline Flye

In the interest of further developing his upper chest musculature, Jackson next performs a few high-rep sets of incline flyes on an arsenal strength machine. These also had the added benefit of pushing his biceps muscles to stabilize the weight during the movement.

Decline Cable Flye

To conclude his workout, Jackson finishes with another chest flye variation, this time at a cable station while moving his arms in a low-to-high angle which Jackson referred to as a” at a “decline cable flye.” As the name suggests, this aimed to make sure each part of Jackson’s chest muscles had appropriate attention, in this case, the lower portion.

Toward the end of the video, Jackson inserted an old clip of himself performing an 183-kilogram (405-pound) bench press for eight repetitions, filmed during his contest preparation for the 2000 Mr. Olympia where he eventually placed ninth.

These days, even though he isn’t competing at the high and prolific level of his professional bodybuilding days, it’s apparent Jackson still puts his fitness at a premium. For an older character like him, it also seems clear he’s eager to leave the ladder behind him and reward others with his workout knowledge.

Featured image: Dexter Jackson on YouTube

The post Dexter Jackson Rips His Chest Up With This Efficient Workout appeared first on Breaking Muscle.

Just a few problems there. The high intensity, high volume programs used by the pros do not tend to be sustainable for the rest of us due to some physiological (and often pharmaceutical) reasons. Most people also aren’t ready to trust their potential gains to an algorithm-fueled robot, so that leaves you creating a program for yourself.

Consider a time-tested axiom before diving in: It’s not hard to create a good bodybuilding workout program, but it’s also not hard to create a bad one. Fortunately, we’ve got your back. And your chest, shoulders, arms, and legs.

Here you will find evidence-based workouts to build every major area of an aesthetic physique. These workouts assume you’re a relatively healthy lifter with at least some experience in the gym (i.e. not a true beginner who could benefit from a more generalized approach). These plans work best with a body part split across the week.

Bookmark these workouts for your next hypertrophy training block and support the workouts with enough food to fuel performance, recovery, and growth so you can get started adding size. 

Best Bodybuilding Workouts for Each Body Part

• Chest Workout
• Back Workout
• Shoulder Workout
• Arm Workout
• Leg Workout

Best Bodybuilding Workout for Chest

The chest muscles play a prominent role in our physique. They are most often trained by multi-joint, upper body pushing exercises. The angle the “push” can be used to bias certain portions of the chest, allowing us to fully develop this region. In addition to pushing exercises, single joint exercises can also be used to target the chest. Single-joint exercise serves as “icing on the cake,” providing a touch of additional training stimulus. 

The Complete Chest Workout

Just about any repetition range can build muscle. (1)(2) This engaging workout begins with the heaviest exercise. As the workout progresses, moderate repetition, moderate weight exercises are introduced as compound sets — a time-efficient superset technique that pairs movements targeting the same muscles back-to-back without rest. The workout ends with high repetition “pump work,” leaning into the metabolic mechanisms of muscle hypertrophy. (3) This general format is repeated for workouts for all body parts. 

This chest workout is designed to be performed once per week. Select weights that allow completion of repetitions is near the lower end of the repetition range. Sets need not be taken to failure but should flirt with it. Meaning, sets must reach a high level of effort. (4)(5) When you end the set, you should feel like you have three or fewer repetitions remaining “in the tank.”

When you’re able to complete sets at the top end of the repetition range, add five to 10 pounds. This progression method “resets” your sets back toward the lower bound of the repetition range, allowing your to progress repetition volume once again in subsequent weeks. 

Barbell Bench Press

• How to Do it: Lie on a bench with your back arched and shoulder blades pulled down and together (“in your back pockets”). Unrack the bar and lower it to your chest. Press the bar upward until your elbows are straight but not locked.
• Sets and Reps: 3 x 6-8
• Rest time: Rest three minutes seconds between sets.

Dip

• How to Do it: Support your body from a dip bar and lean slightly forward. Lower yourself until you feel a stretch across the front of your chest and shoulders or until your upper arms break parallel. Add weight or assistance as needed to achieve the target repetition range.
• Sets and Reps: 3 x 8-12
• Rest time: Move immediately to the next exercise without rest.

Incline Dumbbell Flye Press

• How to Do it: Lie on a 30- to-45-degree incline bench and begin with the dumbbells pressed locked out above your chest. Face your palms together and lower the weights in a flye, keeping a slight bend in your arms. From the bottom position, pull the weights in toward your shoulders and press the weights up to lockout.
• Sets and Reps: 3 x 12-16
• Rest time: Rest two minutes before repeating the previous exercise.

Machine Incline Press

• How to Do it: Sit with your back and buttocks supported on an incline press machine. Push the handles along the arc of the machine’s path until your elbows are straight but not locked. Control back to the start position.
• Sets and Reps: 2 x 16-20
• Rest time: Rest 90 seconds between sets.

Muscles Trained on Chest Day

Chest day often draws added attention because the pecs are featured so prominently when you check the mirror, even more so once you get an awesome pump going mid-session. The majority of chest movements will also recruit “the pressing muscles” — your shoulders and triceps — for assistance.

Pectorals

When viewed from the front, the upper bodies of modern bodybuilders are dominated by well-developed chest muscles. The pectoralis major is the largest and most superficial chest muscle. All parts of the pectoralis major act to draw the arms toward the body, pull the arms together in front of the body, and internally rotate the arms. The upper portion of the pectoralis major also raises the arm. Therefore, a wide variety of exercises target the pecs. 

Anterior Deltoids

The anterior deltoids, or “front delts,” share the same actions as the pectoralis major. Conveniently, this means that anterior deltoids are trained during chest workouts, such as the one above, and during direct shoulder workouts. 

Triceps

The triceps brachii primarily serve to extend your elbows (straighten your arms). Because of this, compound movements such as pressing and dips can be counted toward total triceps training volume. This aesthetic “three-headed” muscle fills t-shirt sleeves more readily than any other arm muscle.

How to Warm-Up Your Chest

A traditional warm-up has two components: 1) the “general warm-up” and 2) the “specific warm-up.” The general warm-up elevates body temperature, improves oxygen delivery to muscle and other body tissues, and improves joint freedom of motion. It typically consists of short duration, low-to-moderate intensity cardiovascular exercise (e.g. air bike, rowing, jogging, or jumping rope).  

The specific warm-up primes areas of the body and movement patterns to be used in the subsequent workout for improved technique and performance. It is also a good time for dedicated mobility exercises and/or exercises intended to reduce risk of injury.

A specific warm-up for the chest may consist of exercises to prepare the upper body and spine for proper positions during pressing, stimulate muscle contractions of the muscles to be trained, and reinforce shoulder stability. It is wise to include lower intensity sets of the workout’s first exercise at the tail end of the specific warm-up.  

Chest Warm-Up

• Cardio: Five minutes, low-to-moderate intensity effort
• Band Pull-Apart: 2 x 15 
• Foam Roller Thoracic (Upper Back) Extensions: 2 x 10
• Push-Up: 2 x 10
• Bench Press: 3 x 6–10, work-up sets at light to moderate weight (e.g. approximately 40%, 60%, and 80% of the weight to be used for the first set of the workout’s first exercise).

Best Bodybuilding Workout for Back

A muscular back supports a confident posture, adds width to your upper body, and provides visual interest for those who happen to be walking behind your statuesque physique. That visual interest will come from the various muscles of the back, which converge on the shoulder blades and shoulders.

To create desirable definition and size, training the back from multiple angles using a variety of exercises may be useful. each exercise variation biases certain areas of the back and may result in distinct patterns of muscular development. (6)(7)

Back Width and Thickness Workout

Complete this full back workout once per week. Select weights that allow you to complete repetitions on the lower end of the repetition range. Sets to failure are not necessary to build muscle. (8) However, each set should reach a high level of effort. (4) When you’re able to complete all sets at the top end of the repetition range, add five to 10 pounds. 

Three-Point Dumbbell Row

• How to Do it: Perform the three-point dumbbell row with the knee and hand of your non-working side on a flat bench. Initiate the movement by pulling your shoulder blade toward your spine, and row toward the outside of your hip. Lower to a full stretch without rotating or sinking your hips
• Sets and Reps: 3 x 6-8
• Rest time: No rest between sides. Rest three minutes between sets.

Neutral-Grip Lat Pulldown

• How to Do it: As the name implies, the neutral-grip lat pulldown is performing using a handles attachment that faces your palms toward each other. Begin in a full overhead position and pull your elbows down to the midline of your ribcage — don’t force the bar to reach your chin or chest.
• Sets and Reps: 3 x 8-12
• Rest time: Rest two and a half minutes between sets.

Machine Wide Row

• How to Do it: Set up on a machine with a chest support, grasping the handles with a wide, overhand grip. Initiate movement with your shoulder blades and pull toward your chest. Return to a fully stretched position.
• Sets and Reps: 3 x 12-16
• Rest time: Move immediately to the next exercise without rest.

Cable Flexion Row

• How to Do it: Perform this seated row variation on a low cable machine. Allow resistance to pull your trunk and shoulder blades toward the machine — your spine should round forward, promoting a massive stretch through your back muscles. Begin by pulling the shoulder blades together and down. As you row the bar toward your torso, extend your spine but do not use momentum from the trunk to drive the movement. Reverse the movement and repeat.
• Sets and Reps: 3 x 16-20
• Rest time: Rest two minutes before repeating the previous exercise.

Muscles Trained on Back Day

Your back is one of the largest muscle groups on your body because a number of various individual muscles coordinate during each movement. This comprehensive workout will address and train a large number of muscles on your posterior torso including the lats, rear shoulders, and upper and mid-back. Your biceps and gripping muscles are also recruited during most exercises.

Mid-Back and Lats

Mid-back muscles, which act on the shoulder blades, create the appearance of a raised, central diamond-shape. Your latissimus dorsi (lats) sweep from the small of the back toward the outsides of your armpits and enhances the appearance of a “V-shaped” torso. These muscles comprise the bulk of the back musculature and are trained by upper-body pulling exercises. 

Rear Deltoids

While your rear deltoids are traditionally trained via shoulder-specific exercises (e.g. reverse flyes and cable external rotations), wide and narrow-grip pulling movements also hit the rear deltoids. When considering total weekly training volume for the rear deltoids, it is appropriate to include pulldowns, pullovers, and rows. 

Biceps and Other Elbow Flexors

Drawing a resistance toward your body, as performed during pulldowns, trains your elbow flexors. As the most visible elbow flexor, the biceps brachii gets all the glory; however, the brachialis is a deep elbow flexor that boosts the appearance of the biceps by pushing it up — kind of like the supportive parent or friend whom you should probably call and thank (after your workout, of course). 

How to Warm-Up Your Back

Once again, it’s a good policy to raise the body’s temperature with some general movement and prime the areas of the body to be trained before jumping into the workout. On top of that, “back day” is a great time to incorporate some direct exercise for the midsection, as many workout splits don’t allocate ab training to one specific day. 

Back Warm-Up

• Cardio: Five minutes, low-to-moderate intensity effort
• Abdominal Crunches: 3 x 15-20 
• Medicine Ball or Landmine Rotations: 3 x 10-12
• Band Over and Backs: 2 x 10-12
• Three-Point Dumbbell Row: 3 x 6–10, work-up sets at light to moderate weight (e.g. approximately 40%, 60%, and 80% of the weight to be used for the first set of the workout’s first exercise).

Best Bodybuilding Workout for Shoulders

The deltoids are the muscles that envelop your shoulders. Well-developed deltoids appear full and rounded, “capping” the shoulders. The deltoid has three functional parts — anterior, middle, and posterior.

The anterior deltoid is primarily responsible for raising the arms in front of the body (e.g. pressing), pulling the raised arms in toward your midline, and internally rotating the arms. The middle deltoid raises the arms out the sides (e.g. lateral raises and overhead presses) and assists with pulling the raised arms away from your midline (e.g. reverse flye). The posterior deltoid assists with the reverse flye movement in addition to external rotation and driving your arms behind your body (e.g. rows).

While your shoulders clearly get some work on chest day and back day, a dedicated shoulder workout helps to ensure each part receives adequate training. The diverse actions of the deltoids open the door for efficient use of supersets on shoulder day. 

The 3D Delt Workout

Perform once per week using weights that allow repetitions at or near the lower boundary of the stated repetition range. Once again, the majority of working sets should be high level of effort with three or fewer repetitions remaining before failure. Machine-based overhead pressing is included to allow lifters to safely approach or achieve failure without a spotter.

Once you reach the top of any repetition range, add five to 10 pounds to the exercise. Be vigilant for stagnating progress or drops in performance, as these features might indicate that it’s time for a deload. 

Seated Dumbbell Overhead Press

• How to Do it: Sit on a bench with a vertical back support. Rest a dumbbell on each thigh before “kicking” each weight into position at shoulder-level with your palms facing forward or angled slightly in. Press both weights overhead to full lockout before returning to shoulder-level.
• Sets and Reps: 3 x 6-8
• Rest time: Move immediately to the next exercise without rest.

Dumbbell Reverse Flye

• How to Do it: Stand with a dumbbell in each hand at arm’s length by your sides. Hinge forward at the waist and slightly bend your legs. Slightly bend your elbows and maintain the arm angle throughout the set. Draw your upper arms toward the ceiling, stopping the your elbows are roughly in line with your shoulders. Lower under control — don’t allow the weights to build momentum in the bottom position.
• Sets and Reps: 3 x 12-16
• Rest time: Rest three minutes before repeating the previous exercise.

Machine Shoulder Press

• How to Do it: Sit in an shoulder press machine and adjust the seat height to allow you hands to reach shoulder-height in the bottom position. Take a palms-forward grip and drive the weight up to near-lockout before lowering with control. Aim to move at a steady pace and maintain continuous tension through each repetition.
• Sets and Reps: 3 x 12-16
• Rest time: Rest two minutes between sets.

Face Pull

• How to Do it: Set a resistance band or cable pulley at roughly eye-level. Take a palm-down grip and step back to create tension in the stretched position. Begin the face pull by driving your elbows back in line with your shoulders while pulling your hands in line with your eyes or ears. From the contracted position, reach forward until full lockout.
• Sets and Reps: 3 x 12-16
• Rest time: Move immediately to the next exercise without rest.

Lateral Raise

• How to Do it: Stand with a dumbbell in each hand at arm’s length, resting the weights on the front of your thighs. Keep a slight bend in your arms and raise the weights “up and out” until your hands are slightly above shoulder-height. Maintain a tight core and stable torso — don’t allow your hips or back to swing. Lower to the starting position with your hands in front of your thighs.
• Sets and Reps: 3 x 20-24
• Rest time: Rest two minutes before repeating the previous exercise.

Dumbbell Shrug

• How to Do it: Stand with a pair of dumbbells at arm’s length by your sides. Drive your shoulders toward the ceiling as high as possible — move vertically without “rolling” your shoulders or pulling your shoulder blades together. Lower to a full stretch.
• Sets and Reps: 2 x 20-24
• Rest time: Rest 90 seconds between sets.

Muscles Trained on Shoulder Day

The shoulder joint is arguably one of the most precarious joints in the body, responsible for a long range of motion in a variety of directions. The deltoids may be your primary “shoulder muscle,” but several muscle groups play a role in completing most shoulder-focused movements.

Shoulders

The middle deltoids widen the appearance of the shoulders, so they are an important target for physique-focused bodybuilding training. Your middle and anterior deltoids are trained by the presses in this workout. Middle deltoids get direct, high-repetition work during the lateral raises.

As previously discussed, it is fair to consider rows, pulldowns, and pullovers as rear deltoid exercises; however, these exercises alone may not result in adequate stimulation of this relatively small part of the shoulder — reverse flyes can be superior in that regard. (9) As a bonus for shoulder health, face pulls hit the rear deltoids, middle deltoids, rotator cuff, and some of the muscles acting on the scapula. 

Trapezius

The traps are a diamond-shaped muscle of your mid- and upper back. The upper and lower fibers of trapezius (e.g. the top and bottom portions of the “diamond”) are trained during presses, as they act to upwardly rotate your shoulder blades. Shrugs are included in the shoulder workout to further develop the upper trapezius. 

Triceps

Your triceps brachii receive additional training volume during the shoulder workout, owing to the muscle’s role as an elbow extensor. These extra sets are beneficial, especially if you’re reasonably well-trained. Recent research suggests the triceps brachii are among the muscles that grow more rapidly with higher training volumes. (10)

How to Warm-Up Your Shoulders

Prepare your shoulders for peak performance by increasing your body temperature with a small dose of rhythmic cardiovascular exercise, such as rowing, jumping rope (ideally with a heavy rope to further activate your upper body), or riding an air bike. Then, perform exercises to mobilize your shoulder joints, shoulder blades, and spine through essential ranges of motion. Wrap up the warm-up with light sets of the first exercise of the workout.

Shoulder Warm-Up

• Cardio: Five minutes, low-to-moderate intensity effort
• Band Pull-Apart: 2 x 15 
• Foam Roller Thoracic (Upper Back) Extensions: 2 x 10
• Band Over and Backs: 2 x 10-12
• Seated Dumbbell Overhead Press: 3 x 6–10, work-up sets at light to moderate weight (e.g. approximately 40%, 60%, and 80% of the weight to be used for the first set of the workout’s first exercise).

Best Bodybuilding Workout for Arms

Although your arms undoubtedly receive training during chest, back, and shoulder workouts, a dedicated arm day may help to accelerate muscle gain. But arm day need not be exclusively single-joint (isolation) exercises. In this workout, a pull-up variation is used as the first exercise, because it targets your biceps with the bonus of additional training volume for your lats and rear deltoids. (11)

Single-joint exercises for your biceps and triceps come next in the workout. These are performed back-to-back on the same incline bench to promote a searing stretch and enhanced growth. (12)(13) The workout concludes with training for lesser-appreciated muscles for arm thickness.

Gun Day Isn’t Only Sunday

Complete the arm workout once per week. Use weights that allow you to complete of repetitions on the lower end of the repetition range. When you’re able to complete all sets with repetitions at or exceeding the repetition range, add five pounds.

Neutral-Grip Pull-Up

• How to Do it: Hang from a neutral-grip pull-up bar or freely moving handles with palms facing each other. Pull your chest toward the bar by driving your shoulders back and flexing your elbows. Lower with control.  
• Sets and Reps: 2 x 6-8
• Rest time: Rest three minutes between sets.

Incline Dumbbell Curls

• How to Do it: Perform incline dumbbell curls on a bench set at an approximately 45-degree angle. With underhanded grips on the dumbbells, allow your arms to hang vertically beneath your shoulders. Without swinging your upper arms forward, curl the dumbbells. 
• Sets and Reps: 3 x 12-16
• Rest time: Move immediately to the next exercise without rest.

Incline Skull Crusher

• How to Do it: Take a palms-down grip on the inner handles of an EZ-bar and lie on a 45-degree incline bench. Point your elbows toward the ceiling and allow the bar to lower just behind your head without moving your upper arms. Feel your triceps stretch and then straighten your arms to return to the start position.
• Sets and Reps: 3 x 16-20
• Rest time: Rest two minutes before repeating the previous exercise.

Reverse Biceps Curl

• How to Do it: Perform the standing reverse biceps curl with an overhand grip on an EZ-bar or straight bar. Keeping your arms at your sides, curl the weight by bringing your knuckles toward your shoulders. Return to the start position. 
• Sets and Reps: 3 x 12-16
• Rest time: Move immediately to the next exercise without rest.

Gripper

• How to Do it: Hold grip trainers, or the handles of a grip machine, using a power grip with the fingers and thumb of each hand wrapped fully around each handle. Close your hands against the resistance, then slowly control the opening of the grip trainers or machine as far as possible without losing control of the implements.
• Sets and Reps: 3 x 20-24
• Rest time: Rest 90 second before repeating the previous exercise.

Muscles Trained on Arm Day

Arm training has a misconception of being only for vanity and appearance, but well-developed biceps and triceps can contribute to overall strength as well as shoulder and elbow joint health.

Biceps and Elbow Flexors

Your biceps brachii and brachialis add upper arm size, while the brachioradialis adds dimension to the forearm. All three of these muscles are trained via elbow flexion (bending your arms against resistance), whether in single-joint fashion as in the curl variations, or within compound pulling movements like the neutral-grip pull-up. 

Triceps

The three heads of your triceps brachii can be trained via resisted elbow extension (arm straightening). Since the long head of the triceps crosses behind the shoulder, triceps exercises that place the shoulder in flexion (e.g. overhead movements including incline skull crushers) may expose the triceps to more mechanical tension. Ultimately, this can result in enhanced growth. (12)(13)

Forearms

When you train your grip, forearm muscles that flex the fingers contract forcefully. These muscles tend to bend your wrists as well. To counteract wrist flexion, the muscles on the opposite side of the forearm (i.e. wrist extensors along the top of your forearm) contract. The result is a robust forearm-training stimulus. 

How to Warm-Up Your Arms

Your arm day warm-up can be straightforward: Simply get your body moving. Special attention is given to the wrists, forearms, and elbows. The exercises should be non-fatiguing. 

Arm Warm-Up

• Cardio: Five minutes, low-to-moderate intensity effort
• Push-Up: 2 x 8-12
• Zottman Curl: 2 x 8-12
• Dumbbell Wrist Flexion (Wrist Curl): 1 x 8-12
• Dumbbell Wrist Extension (Reverse Wrist Curl): 1 x 8-12
• Neutral-Grip Pull-Up: 2 x 6–10, work-up sets at light to moderate difficulty (e.g. on an assisted pull-up machine if necessary, using a greater amount of assistance than you’d use for your working sets).

Best Bodybuilding Workout for Legs

Leg day is a longer, often more grueling workout compared to other body parts, and rightfully so. If you’re only going to train lower body once per week, you’d better make it count.

While there is debate regarding whether deadlifts belong with back day or leg day, the hamstring-dominant Romanian deadlift (RDL) is programmed in this leg workout, as this variation reduces the overall load required by reducing leg drive without sacrificing training stimulus to the target muscles. Supersets and compound sets are used extensively during this 24-set workout to save time. 

The Ultimate Leg Day

Complete once per week. Select weights that allow you to complete repetitions on the lower end of the repetition range. Each set should reach a high level of effort. If you are accustomed to high-volume leg training (e.g. 25+ sets), you may consider adding a set or two to front squats, the squat machine exercise, or leg extensions, as the quadriceps have been shown to respond favorably to higher training volume among well-trained lifters. (10) When you’re able to complete all sets at the top end of the repetition range, add 10 to 20 pounds. 

Front Squat

• How to Do it: Support a barbell across the front of your shoulders with a palms-up or cross-arm grip. Keep your trunk as upright as possible as you squat to a comfortable depth. 
• Sets and Reps: 3 x 6-8
• Rest time: Move immediately to the next exercise without rest.

Prone Hamstring Curl

• How to Do it: Lie on a prone hamstring machine with the roller pad contacting just above your heels. Flex your knees through the longest range of motion you can achieve, then control back to the stretched starting position.
• Sets and Reps: 3 x 8-12
• Rest time: Rest three minutes before repeating the previous exercise.

Romanian Deadlift

• How to Do it: Hold a barbell in front of your thighs. Begin by lowering from the hips, keeping your knees slightly bent throughout the exercise. Aim to feel a strong stretch in your hamstrings before returning to standing upright.
• Sets and Reps: 3 x 8-12
• Rest time: Move immediately to the next exercise without rest.

Leg Extension

• How to Do it: Sit in a leg extension machine with your knee joint aligned with the pivot point of the moving part of the machine. Straighten your knees, pause very briefly at lockout and then lower slowly with control. Keeping your feet pulled up toward your shins (ankle dorsiflexion) may help you feel a stronger quadriceps contraction. 
• Sets and Reps: 3 x 12-16
• Rest time: Rest two and a half minutes before repeating the previous exercise.

Machine Squat

• How to Do it: Pendulum or lever-style squat machines are becoming more popular in gyms; however, if your gym does not have one, a hack squat or leg press machine is an acceptable substitute. Set up under the padded “yoke” of the squat machine, keep your feet flat as you lower into a deep squat. Use a controlled motion at your hips, knees, and ankles. Push back to a nearly locked out position. 
• Sets and Reps: 3 x 12-16
• Rest time: Move immediately to the next exercise without rest.

Calf Machine

• How to Do it: Locate a calf machine that allows a relatively straight knee position during operation (e.g. standing calf machine or leg press). Lower slowly through your entire ankle range of motion. Without bouncing out of the bottom position, push through the ball of your foot and big toe until you’ve reached the top of your available ankle range of motion. Pause briefly in both the fully stretched and fully contracted positions.
• Sets and Reps: 3 x 16–20
• Rest time: Rest two and a half minutes before repeating the previous exercise.

Back Extension

• How to Do it: Hit your lower back, hamstrings, and glutes by setting up in a glute-ham developer (GHD), as shown, or in a 45-degree Roman chair (back extension) with the top of the pad set just below your hip joints. Lower and raise your trunk primarily from the hips; however, it is acceptable to permit some low back movement as well. 
• Sets and Reps: 3 x 12-16
• Rest time: Move immediately to the next exercise.

Seated Calf Machine

• How to Do it: Set the pads atop your thighs with your knees bent approximately 90-degrees. Lower to the bottom position by allowing your ankles to full dorsiflex. Without bouncing out of the bottom position, raise to the top position of full plantar flexion (rising onto the ball of your foot).
• Sets and Reps: 3 x 20-24
• Rest time: Rest 90 seconds before repeating the previous exercise.

Muscles Trained on Leg Day

Working entire lower body, leg day involves a significant number of separate body parts working in unison for many movements. Targeted isolation exercises will emphasize your quadriceps, hamstrings, or calves for further muscle-building stimulus.

Quadriceps

The quadriceps femoris, or “quads,” refers to the four muscles on the front of your thigh. All four act to extend your knee, and the centermost quadriceps muscle also contributes to hip flexion. You can train these muscles with squats, squat-type movements, and isolated knee extension exercises. For safety and confidence, machine-based exercises may be helpful, especially toward the end of the workout as fatigue sets in.

Glutes

Few muscle groups enhance the image of athleticism like the glutes. Therefore, the glutes are a common target for physique-based training. Although the glutes have various actions at the hip, all three “glutes” — gluteus maximus, gluteus medius, and gluteus minimus — act to extend your hips.  

Hamstrings

While your quadriceps are prominent when the legs are viewed from the front, well-developed hamstrings steal the show when the legs are viewed from the side. Composed of four muscles, the hamstrings act to flex the knee, and three of them act to extend the hip. Leg curls train the hamstrings as knee flexors, while the Romanian deadlift and back extension are the primary exercises in the workout for training hamstrings as hip extensors.  

Calves

Even if you favor baggy cargo shorts as your go-to warm weather attire, your calves are likely to be the most readily visible lower body muscle group. Although they may receive a modest training stimulus during squats and other squat-like movements, direct calf exercises are typically needed to stimulate meaningful growth.  

How to Warm-Up Your Legs

Prepare your lower body for this leg workout with a warm-up that mobilizes stiff hips and lengthens tight muscles. Use front squat warm-up sets to hone technique and dial-in a strong squat stance. 

Leg Warm-Up

• Cardio: Five minutes, low-to-moderate intensity effort
• Walking Lunge: 2 x 10 per leg 
• Hamstring Sweep: 2 x 10 per leg
• Deep Squat plus Trunk Rotations: 2 x 10
• Front Squat: 3 x 6–10, work-up sets at light to moderate weight (e.g. approximately 40%, 60%, and 80% of the weight to be used for the first set of the workout’s first exercise).

On the Road to Ripped

You’ve probably heard of the “Stairway to Heaven” and the “Highway to Hell,” but the roadmap provided here gets you on the Road to Ripped. When all five workouts are performed once per week, total training per major muscle group is consistent with current best practice recommendations for building muscle. (1)(14) Those accustomed to lengthy or convoluted training sessions will find this program to be refreshingly simple. Simple, but not easy.

References

1. Schoenfeld, B., et al. (2021). Resistance training recommendations to maximize muscle hypertrophy in an athletic population: Position stand of the IUSCA. International Journal of Strength and Conditioning, 1(1).
2. Lacio, M., et al. (2021). Effects of resistance training performed with different loads in untrained and trained male adult individuals on maximal strength and muscle hypertrophy: a systematic review. International Journal of Environmental Research and Public Health, 18(21), 11237.
3. Schoenfeld, B. J. (2013). Potential mechanisms for a role of metabolic stress in hypertrophic adaptations to resistance training. Sports Medicine, 43, 179-194.
4. Helms, E. R., et al. (2016). Application of the repetitions in reserve-based rating of perceived exertion scale for resistance training. Strength and Conditioning Journal, 38(4), 42-49.
5. Refalo, M. C., et al. (2022). Influence of resistance training proximity-to-failure on skeletal muscle hypertrophy: A systematic review with meta-analysis. Sports Medicine, 1-17.
6. Lehman, G. J., et al. (2004). Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study. Dynamic Medicine, 3, 1-5.
7. Wakahara, T., et al. (2012). Association between regional differences in muscle activation in one session of resistance exercise and in muscle hypertrophy after resistance training. European Journal of Applied Physiology, 112, 1569-1576.
8. Grgic, J., et al. (2022). Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. Journal of Sport and Health Science, 11(2), 202-211.
9. Franke, A. R., et al. (2015). Analysis of anterior, middle and posterior deltoid activation during single and multijoint exercises. J Sports Med Phys Fitness, 55, 714-721.
10. Brigatto, F. A., et al. (2022). High resistance-training volume enhances muscle thickness in resistance-trained men. Journal of Strength and Conditioning Research, 36(1), 22-30.
11. Youdas, J. W., et al. (2010). Surface electromyographic activation patterns and elbow joint motion during a pull-up, chin-up, or perfect-pullup rotational exercise. The Journal of Strength & Conditioning Research, 24(12), 3404-3414.
12. Wackerhage, H., et al. (2019). Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise. Journal of Applied Physiology, 126(1):30-43.
13. Maeo, S., et al. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European Journal of Sport Science, 1-11.
14. Schoenfeld, B. J., et al. (2019). Calculating set-volume for the limb muscles with the performance of multi-joint exercises: implications for resistance training prescription. Sports, 7(7), 177.

Featured Image: Prostock-studio / Shutterstock

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On Mar. 22, 2023, Cutler posted a video to his YouTube channel where he broke down how to build an “Olympia” chest. From someone who stood at the top of bodybuilding multiple times, it’s an enlightening breakdown of how to rip up the pectoral muscles.

Here’s an overview of the latest chest routine Cutler shared on one of his main media platforms. Note: The exact repetitions and weight for each portion of the workout were not detailed.

Standing Calf Raise

Perhaps surprisingly, before attacking his chest, Cutler elects to target his lower body with with some standing calf raises. The athlete made do with the equipment he had available at the gym and performed the movement in a Smith machine with two 45-pound plates on each side.

Seated Calf Raise

After performing the standing variation, Cutler shifts to seated calf raises. Cutler maintained he didn’t enjoy performing this movement at first, given the awkward seated positioning, but eventually found a rhythm.

“This was one of the exercises where I just didn’t feel it a lot,” Cutler explained. “I had to figure out the right positioning to get under it.”

Machine Chest Press

Cutler finally began the meat-and-potatoes of the workout with his first chest exercise — a seated chest press on a machine. He did a few warm-up sets with two 45-pound plates on each side, which he called his “go-to warm-up,” followed by working sets using three 45-pound plates per side. He mentioned keeping approximately 45-60 seconds rest between each set.

Machine Incline Chest Fly

Cutler transitioned to chest flyes for complete development and focus on his chest. This also occurred on a plate-loaded machine. He appeared to keep it simple using relatively the same amount of weight, 75 pounds per hand, for each set.

Flat Dumbbell Press

Cutler declared the standard dumbbell bench press to be his favorite chest movement as he moved into the latter portions of his routine. He worked up to using a pair of 90-pound dumbbells for more than 12 repetitions, noting that his current goal is “maintenance,” rather than continuing to build muscular size.

Cutler stated his appreciation for the flat variation, but stressed that attacking the chest from all angles with a variety of movements is vital for a well-rounded build. Cutler would clarify where people sometimes go wrong with this movement regarding their technique.

“The wrong way to do it [the flat dumbbell press] is to come up and press those dumbbells together,” Cutler started. “Why? Because when you’re doing that movement and you’re coming up, you’re bringing your triceps in … Ideally, you want to treat it like a straight up and down motion, and as I’m doing that, I’m squeezing the chest, right? The point is to keep the shoulders back and the chest out. A lot of people aren’t feeling this movement because they can’t keep their shoulders back.”

Power Press

To close the workout, Cutler finished with a power chest press. The power press is specialized machine chest press variation that allows the athlete to stand in a back-supported position while performing the movement. Cutler appeared to stick to two 45-pound plates on each side for this closer.

One thing remains abundantly clear as Cutler nears age 50 — he’ll pull out all the stops to stay jacked and help others do the same if they choose. There are worse ideas than following the footsteps of a Mr. Olympia icon.

Featured image: JayCutlerTV / YouTube

The post Jay Cutler Shares How To Construct An “Olympia” Chest appeared first on Breaking Muscle.

It might be the most frequently asked question among hardcore “gym bros” and experienced gym veterans looking to establish a pecking order, as well as curious beginners looking to strike up a conversation. It’s also one of the most popular (if misguided) ways to inquire about someone’s strength, fitness, and general capability in the gym.

Some might consider the notion of bench press-specific status ridiculous, but you can’t erase the reality of the situation. Also, some people just want to have a big bench press for themselves. You may as well position yourself to move some impressive numbers, and move the weight safely.

Here’s how to fine-tune your bench press, optimize your technique, and set up a plan to start pushing bigger weights.

• Bench Press Technique Review
• Bench Press Mistakes to Avoid
• Three Tips for a Stronger Bench Press
• How to Program the Bench Press for Gains

Bench Press Technique Review

A strong bench press is built around one thing: Stability. Here’s a step-by-step approach to creating a good environment for a big lift. It all begins with a good starting position before you even unrack the weight.

Step 1 — Find Your Contact Points

Once you’re positioned on the flat bench, the bench press requires four points of contact. Your two feet placed firmly on the floor counts as one point. Your butt and upper back are two more points, as they’re pressed hard against the bench and remain in place throughout the lift.

Lastly, your head must also be firmly against the bench and stay put during each repetition. When you set up, get your eyes directly under the bar before taking the weight out of the rack. This four-point setup is the foundation for a good quality set. 

You may have noticed that your lower back is not in contact with the bench, and that’s actually an important distinction. Some lifters believe that having an arch in the lumbar region (lower back) when bench pressing is dangerous for your spine, when truthfully, the arch must be there.

The bench press is considered a horizontal pushing exercise (due to the position of the load relative to your body), which means the force angle doesn’t line up to create spinal loading the way a standing overhead press, squat, or deadlift would affect your lower back. The joint that bears the most load during a bench press is your shoulder joint, not your spine, so arching your lower back doesn’t expose it to any significant strain.

Once you’re in place, it’s time to get your hands on the bar. 

Step 2 — Get a Grip

Most barbells you’ll find at a typical gym will have knurling on either side for grip, but also some shiny “rings” on even points on each side. In competitive powerlifting, those rings represent grip-width boundaries a lifter isn’t allowed to exceed.

If you’re not a competitive powerlifter, you can use the rings as reference points as to where your hands belong. Depending on what’s comfortable for your arm length, align the same finger on each hand with the ring on either side. Many lifters will opt for either their middle or ring fingers, but everyone’s preferred grip will be slightly different.

Just be aware of setting your hands too close together with your pinkies far inside of the rings. This morphs the exercise from a standard flat barbell bench press to a close-grip bench press which emphasizes your triceps. (1)

Once your hands are in place, close a strong fist around the bar and you’re ready to lift. 

Step 3 — We Have Lift Off

The way you take the bar out of the rack is more important — and more technical — than meets the eye. Safe and efficient technique requires your shoulder blades to remain retracted (pulled together) on the bench. This helps to arch your lower back while elevating your chest and ribcage.

The small “press” that might happen as a lifter takes the bar out of the rack can pull your shoulders out of position (with protraction, the opposite of retraction). Protracted shoulders will make your chest sink down and place more stress on the shoulder joints as a result. This is difficult to correct by the time the weight is in your hands, making it tough to re-adjust.

Making the effort to raise your hips during lift off can help with this, placing them back down as soon as the bar’s unracked and in position over your chest. Lifters without a spotter can use this method to begin the movement in a strong position without sacrificing form.

Step 4 — Lower and Press

The bar should descend under control to make contact on your chest. Aim for touching the bar to your mid- or lower chest, and make that point of contact consistent from rep to rep. The finished, locked out position should be a bit more in line with your upper chest or shoulder-level, meaning the bar will travel on a slightly slanted path.

Always remember that a true testament of strength in a big lift like this doesn’t come from how quickly you can perform the reps, it comes from how slowly and well-controlled you can perform them. Especially on the eccentric (lowering) phase, take the speed down a couple of notches. You can even add a pause with the bar on the chest to exert even more control over the weight — just be sure to stay tight and not relax under the weight.

Make each individual rep count and you’ll slap on strength and size. 

Bench Press Mistakes to Avoid

Nobody wants to become the next “YouTube fail” video, usually featuring people butchering the bench press movement or, worse, getting into life-threatening situations due to a disregard for safety. Make sure you’ve got your bases covered by stopping these issues before they start. 

Lifting Your Hips

Aside from giving yourself a lift off (if needed), your glutes should never leave the bench during the exercise. Lifting your hips won’t make you any stronger on the lift. It’s simply a cheat tactic and an indicator that the weight is too heavy to lift properly. This is the bench press equivalent of doing standing biceps curls and leaning your upper body back to get the weight up.

Keep the movement honest to your ability. You’ll build strength over time when you apply good form.

Half-Repping

Stopping shy of full range of motion — from full lockout to the bar touching your chest — does nothing to properly service your chest muscles (the prime movers of the bench press) or access the strength the body can put into the weight. (2)

If you feel like you can only perform half reps, chances are the weight is too heavy, your shoulders are too unstable, or both. Instead, reduce the load and practice staying tight through full range of motion.

If that still hurts your shoulders, it could be due to weakness in the movement itself or it could stem from a lack of upper back strength to stabilize and protect the shoulder. Make sure your training plan includes plenty of upper-back pulling exercises like face pulls or reverse flyes.

Using Collars on the Bar 

This isn’t necessarily a point about increasing your bench press, but it’s an important issue any time you’re benching heavy. It might sound counterintuitive or controversial but, if you’re lifting alone, securing the weight plates with collars is a potentially high-risk maneuver.

Common sense would say you usually “should” secure the weights to prevent them from moving around. The truth is that, if you do fail a rep and manage to get pinned to the bench, it could spell danger if you’re not strong enough to press the bar off your chest all the way back up to the rack. You can’t always rely on rolling it down over your hips and waist (which can be extremely painful and uncomfortable on its own).

If you’re a person who lifts unsupervised at home, it’s best to leave the weights unclipped so that, in the event of failure, you can tip the weights off one end of the bar and free you from being stapled. It’s better to crack a couple of tiles on the workout room floor than to crack a couple of ribs or your larynx.

Three Tips for More Gains

Getting the basics down is a good first step, but taking things to the next level involves a little deeper thinking, where this exercise is concerned. 

Leg Drive 

Tuck your feet closer to your butt to create a knee angle inside 90-degrees. This is essential to taking advantage of a very important and overlooked principle — the bench press is more than just an “upper body” exercise.

In truth, your legs have a serious role to play in promoting overall bracing and tightness. As you press, think about driving your feet into the ground hard. The bar isn’t just moving away from your chest, it’s moving away from the floor, so this cue will come in handy to add more strength to your lift by increasing overall muscle recruitment. (3)

Tuck Your Elbows 

If you want to protect your shoulder joints, focus on improving bench performance while using a slightly narrower grip (as opposed to a relatively wide grip) and tucking your elbows during the movement.

The closer your upper arm is to your torso, the less vulnerable position your shoulder joints will be put into. Your shoulders will instantly feel happier, more stable, and more powerful by aiming your elbows more forward than sideways. 

Use a Thicker Bar or Thick Grip Attachments

Using a larger diameter bar with more surface area spread across the palms of your hands usually feels more comfortable once you get used to the unique grip. It also can reduce joint stress in the elbows and shoulders by increasing forearm recruitment and muscle tension for added stability. (4)

The greater diameter disperses the load and reduces the pressure transferred to your joints. If you don’t have access to thick barbells, you can use thick grip attachments like “Fat Gripz.” This simple pair of removable handles can be one of the most useful tools to have in your gym bag, since it can be used with any exercise that requires grabbing a barbell, dumbbell, or handle.

Build a Better Bench: Methods That Work 

If you’ve been training in the gym for a while, the classic 3 x 10 or 4 x 6 might not really be doing the job to get you past your strength or size plateau. If your lifting numbers aren’t budging, it’s worth thinking a bit further outside the box to find ways to stimulate your chest. 

One-and-a-Half Rep Bench Press

Especially if a lifter has longer arms, it can be a hassle adding muscle to the chest for a better aesthetic. The relatively long range of motion and massive amount of lockout space a lifter will have to move through can make the triceps and shoulders take over a typical chest pressing pattern. This leaves the chest less fatigued over the course of a set.

Performing a “one and a half rep” bench press involves unracking the barbell and lowering it all the way to chest level. Remain tight and press the weight from chest level to halfway up, and pause. Your upper arms should be at roughly 90-degrees. Lower the weight once more to chest level, and then press all the way up to the top — that entire series counts as one single repetition.

This high-tension technique will make your chest work more than your triceps and shoulders because the latter two muscle groups aren’t significantly involved in the bottom-half of the movement.

Your chest is in the strongest biomechanical position, and is the most involved, through this section of the exercise, and the one-and-a-half rep technique takes advantage of that. Three to four sets of four to six reps would be ideal here, remembering that each “one and a half” equals one rep. 

Cluster Sets

Cluster sets deserve more mention than they often get when it comes to increasing your strength and size. Understanding how the body works from a physiological level can help create more appreciation for cluster training and its import.

When it comes to short bouts of explosive power like a 100-meter dash, a first down in football, or a heavy, low-rep set of weight training, the body relies on adenosine triphosphate (ATP) as its primary source of energy to make muscles work hard.

The ATP stores leave the body after 10 to 15 seconds and the primary muscles in use begin to shut down and create lactic acid as a byproduct. It usually takes one to two minutes to sufficiently replenish these stores of ATP in the affected muscles.

Knowing that, you can take advantage of this replenishment phase while still lifting heavy weights. A set of three reps can be extended to four or even five total reps if short breaks are taken between each individual repetition.

This mini-rest will partially replenish the stores of ATP available in the body. This can improve your strength over time and also expose you to a higher cumulative volume of heavy reps, which can lead to more muscle growth.  Here are some of the most effective ways to use clusters. 

Single-Rep Clusters

Put 90-95% of your one-repetition max on the bar. This weight is typically a two-rep max, but you’re about to do four reps with it. Perform one repetition, and rack the weight for 10 to 15 seconds. Then take the weight off the rack and perform another before re-racking it. Repeat until you’ve performed four reps. Rest at least two minutes and perform a total of two to three full sets.

Resetting between single reps also allows you to ensure correct technique on each separate effort. 

Multi-Rep Clusters

Put your five-repetition max on the bar. Perform four reps before racking the weight and resting for 10 seconds. Take the bar off the rack and perform two more reps. You’ve just performed six reps with your five-rep max. Complete three to five full sets.

This is a good way to increase time spent under tension (TUT), which benefits muscle growth, while working with slightly lighter-than-max loads, which won’t impact recovery as much as very heavy lifting. (5) 

High-Rep Clusters, aka Ladders, for Size

Plenty of heavy lifting can do a number on the nervous system, especially if heavy lifts are employed on the regular. A good change of pace (that doubles as a great way to break a size plateau) is to use high-rep methods with the same approach.

Ladder sets are just the ticket. Use your 10 to 12-rep max weight. Perform a mini-set of two reps, then three reps, then five reps, and finally 10 reps with 10-second breaks between each mini-set.

This creates 20 reps of muscle-building stimulus with a weight that “should have” only allowed 10 to 12 reps. One or two sets can be plenty. It’s a psychological killer as much as it is a muscular killer, all while keeping the nervous system in check due to the higher rep range and relatively lighter weight.  

Go Build a Bigger Bench

The bench press is arguably the most popular lift in the gym. With that prestige, it should be the most properly executed, but that’s not always the case. With this information now in hand, you’ll be set apart in the gym and will have found a way to train smart while also training hard. Soon your performance will be turning heads and you’ll have a reliably impressive answer next time you’re asked “how much do you bench?”

References

1. Saeterbakken, A. H., Stien, N., Pedersen, H., Solstad, T. E. J., Cumming, K. T., & Andersen, V. (2021). The Effect of Grip Width on Muscle Strength and Electromyographic Activity in Bench Press among Novice- and Resistance-Trained Men. International journal of environmental research and public health, 18(12), 6444. https://doi.org/10.3390/ijerph18126444
2. Pinto, R. S., Gomes, N., Radaelli, R., Botton, C. E., Brown, L. E., & Bottaro, M. (2012). Effect of range of motion on muscle strength and thickness. Journal of strength and conditioning research, 26(8), 2140–2145. https://doi.org/10.1519/JSC.0b013e31823a3b15
3. Gontijo, L. B., Pereira, P. D., Neves, C. D., Santos, A. P., Machado, D.deC., & Bastos, V. H. (2012). Evaluation of strength and irradiated movement pattern resulting from trunk motions of the proprioceptive neuromuscular facilitation. Rehabilitation research and practice, 2012, 281937. https://doi.org/10.1155/2012/281937
4. Krings, B. M., Shepherd, B. D., Swain, J. C., Turner, A. J., Chander, H., Waldman, H. S., McAllister, M. J., Knight, A. C., & Smith, J. W. (2021). Impact of Fat Grip Attachments on Muscular Strength and Neuromuscular Activation During Resistance Exercise. Journal of strength and conditioning research, 35(Suppl 1), S152–S157. https://doi.org/10.1519/JSC.0000000000002954
5. Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200

Featured Image: Dean Drobot / Shutterstock

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The chest flye is an old school gem of an isolation (single-joint) exercise which has been included in bodybuilding training for decades, and for good reason. It allows you to emphasize your chest while minimizing involvement of supporting muscles like the shoulders or triceps.

But perhaps you’ve grown weary of doing the same exercise over and over again. If you’re itching for change, know that exercise variety has been proven efficient to promote muscle growth. Incorporating a variation might offer a new hypertrophy stimulus, less joint strain, or simply more focus on the target body part. (1) Here are 10 chest flye options to bring your chest training to the next level.

Best Chest Flye Alternatives

• Cable Crossover
• Pec-Deck
• Incline Flye
• Decline Flye
• Pronated Flye
• Floor Flye
• Flye Press
• Front Flye
• Suspension Trainer Flye
• Slider Flye

Cable Crossover

The cable crossover uses the same movement principles and serves the same goals as the traditional dumbbell flye. The most distinct difference is the equipment. This time you’re using a cable station and a pair of handles to perform the flye, which changes the resistance curve and changes tension on your muscles.

When to Use It

Use the cable crossover in lieu of the traditional flye, typically toward the end of your chest workout to enjoy a powerful pump. Because of its resistance curve, the dumbbell flye focuses on the stretch position — there’s minimal tension at the top of the lift, but a lot of muscular stress at the bottom. This is different with cables, which allow for a powerful, high-tension contraction throughout the entire range of motion.

How to Do It

Set the cable pulleys at chest level and attach a handle to each side. Grab both handles and stand in the middle of the station. Take a few steps forward to create tension, puff your chest, and place one foot in front for balance and stability. Bring your palms together in front of you, at chest-height, while squeezing your chest muscles.

Keep your arms slightly bent and maintain the same angle during the lift. Bring your arms back into a stretch using control, before pulling hard to return to the starting position.

Pec-Deck

The quintessential machine flye. Using a bent-arm position offers the advantage of taking your grip and biceps out of the equation while avoiding elbow strain, compared to the straight-arm pec-deck machine which can increase joint strain by allowing too much arm extension.

When to Use It

Because the movement is guided on the machine’s rails, you eliminate all stability constraints and can further isolate your chest — you only have to focus on your pectoralis (chest muscle) while enjoying a constant tension similar to cables. The added benefit of avoiding arm involvement makes it an effective choice if you have elbow issues.

How to Do It

Adjust the seat pad to set your elbows just below shoulder height. Adjust the handles to allow a comfortable range of motion in the stretched position. Sit on the pec-deck machine and place your elbows on the pads with your hands grabbing any available handles.

Brace your core, sit with your back flush against the support, and arch your chest. Squeeze your chest while bringing your elbows together. Reverse direction to bring your arms back to the initial position with control.

Incline Flye

Changing the angle of the exercise is a simple way to shift muscular focus. An incline bench will allow you to target more the clavicular portion of the pectoralis major (the upper chest) as well as the anterior deltoid (front of the shoulders). (2)

When to Do It

Include the incline flye in your chest session if you want to focus more on upper chest development. A well-developed upper chest is lacking in many lifters, so improving this portion will certainly set your physique apart. As an isolation movement, keep the exercise toward the end of your training to finish off this portion of your chest.

How to Do It

Set an adjustable bench at a relatively low angle, roughly 30-degrees, for the best chest involvement. Using a higher angle, up to 45-degrees, will lead to more deltoid activation. Sit on the bench with a dumbbell in each hand and bring the weights to a locked out position over your chest.

Set your hands in a neutral grip (facing each other). Pull your shoulders back into the bench and puff your chest into a “proud” position. Lower the weights to shoulder-level while keeping your elbows slightly bent. Focus on feeling a deep stretch across your chest before bringing your arms together above your chest.

Decline Flye

The decline flye is, naturally, the opposite of the incline movement. Instead of targeting the upper chest, it focuses on the “lower chest” portion of the muscle by shifting the bench’s angle to a slight decline.

When to Do It

It’s rare, but some people can have an underdeveloped lower chest. If that’s the case, use this variation to improve your mind-muscle connection and build size in this portion of your chest. You can also use this variation if your pressing exercises are mainly done at an incline and you want to stimulate this section of your chest muscle without excessive shoulder involvement.

How to Do It

A slight decline is more efficient than a steep angle, even just 10 to 20 degrees is sufficient. A very steep angle can make it too difficult to get into the starting position safely, and it can reduce your range of motion. If your bench doesn’t offer a small increment, you can place one or two weight plates securely under one side of the bench.

Lie on the bench with a dumbbell in each hand. Press the weights above your chest and lock your arms, then rotate your palms to face each other. Bend your arms slightly and lower the weight to shoulder level without changing your elbow angle. Drive the weights up while contracting your chest.

Pronated Flye

Simply turning your palms can change your shoulder joint position, which can optimize the exercise mechanics and allow for a stronger chest contraction. The pronated flye can be performed on either a flat or incline bench.

When to Do It

The mechanisms of hypertrophy are complex, and while stretch-mediated hypertrophy has been proven superior, incorporating exercises focusing on the shortened-muscle position will provide a more complete muscular and neural stimulus. (3) The internal rotation will reduce biceps involvement and improve pecs contraction for its muscle length is slightly reduced. Use this variation in lieu of your regular flyes to spice things up and provide a great chest sensation.

How to Do It

Lie on either a flat or incline bench while holding a pair of dumbbells over you using a pronated (overhand or palms-down) grip. Puff your chest and slightly bend your arms.

Slowly bring the weights down to your sides until you feel a deep stretch in your chest and shoulders. Squeeze your pecs forcefully to bring the weights together at the top.

Floor Flye

With the floor flye, you don’t even need a bench (maybe just a towel or mat on the floor). It’s a great variation to accommodate achy shoulders because the limited range of motion prevents any excessive stretch in your shoulder joints.

When to Do It

A deep chest stretch can be great for promoting hypertrophy, but it can also prove stressful on the delicate shoulder joint. If your shoulders are constantly bugging you during chest exercises, take this variation for a spin. The restricted range of motion can also allow you to use relatively more weight, so it can be a great fit if you want to overload your pecs and get stronger.

How to Do It

Lie on the floor with a pair of dumbbells locked out above your chest. Perform a classic dumbbell flye — lowering the weight with your arms fixed in a slightly bent position. When your arms reach the ground, pause for a second before bringing your arms together at the top.

Use extra control when lowering the weight. You don’t want to bang your elbows in the ground, which could create impact and potentially injure your elbows. If the weights touch the ground, your arms are too straight — be sure to keep a slight bend during the entire movement.

Flye Press

This is the big boss of the flye world. It allows you to use the most weight, in part because is isn’t “strictly” a flye movement. This hybrid merges a multi-joint with a single joint exercise to emphasize the eccentric portion of the lift — meaning more weight moved, more strength build, and more muscle stimulated. (4)(5)

When to Do It

This is an “accentuated eccentric” training technique reserved for intermediate and advanced lifters. Overloading the eccentric will yield more neural and structural changes (meaning muscle and strength) as well as confidence. Use it when you want to gain those fast.

How to Do It

Lie on a bench with your shoulder blades retracted and your chest arched high. Hold a pair of dumbbells with a neutral grip (palms facing each other) above your chest. Slightly bend your arms and slowly bring them to your sides using a four to six-second count.

When your arms are at chest-level and your muscles are fully stretched, bend your arms to bring the weights closer to your shoulders and rotate your palms to face your feet. Exhale while performing a dumbbell bench press to lift the weight up. Rotate your palms to face each other and perform another flye with bent arms. Repeat the process for each repetition.

Front Flye

This advanced variation will provide a unique stimulus and new sensation by recruiting the chest through another function — retroversion (bringing the arm “down” from an overhead position). It could be considered a variation of the dumbbell pullover.

When to Do It

If you’ve mastered the traditional flye and less challenging variations, take the front flye for a ride. You’ll enjoy a completely different chest feeling and promote new hypertrophy. It’s a great way of pumping your muscle up after your heavy duty exercises.

How to Do It

Set an adjustable bench to a slight decline. Grab a pair of dumbbells with a pronated grip and lie on the bench in the decline position (be sure your head is slightly lower than your feet). With straight arms, bring the weights above your chest and squeeze the dumbbells together as hard as you can. This static tension should improve stability during the exercise while increasing muscular tension in your chest.

Lower your arms, slowly and with control, back behind over your head. Squeeze the weights together throughout the entire movement. When the weights reach head-level (if your shoulder mobility allows that range), bring them back up to the starting position without bending your arms.

Suspension Trainer Flye

With this exercise, you don’t even need dumbbells or a gym, just a suspension trainer (like a TRX) or a pair of gymnastic rings supported to a stable overhead bar. This challenging variation can be done nearly anywhere, and is a great way to target your chest when traveling abroad, training outdoors, or if you want to improve your shoulder stability. (6)

When to Do It

The suspension trainer, or rings, use your bodyweight and leverage as resistance. The natural instability of the straps requires extra stability and coordination from your entire body. Because of this added challenge, the suspension trainer flye is an effective way to work on your chest and shoulder stability. Perform it instead of more stable, more supported flyes to build shoulder strength and stability. Since this equipment is mobile, you can also include this variation in any outdoor training sessions or in a cross-training circuit as a great chest, shoulder, and core builder.

How to Do It

Fix the straps to a sturdy object and set up according to your strength level. The higher the handles are set and the more vertical your body angle, the easier the exercise will be. Grab the handles and join your hands in front of you with your arms straight and your body braced.

Bend forward to create tension in the straps, then step back while keeping your body straight until you’re in a straight-arms plank position. Bring your arms to your sides with control until they are at shoulder level. Squeeze your chest to bring your hands together.

Slider Flyes

This one requires almost no equipment, just a pair of simple furniture sliders. You can even put your hands in old (hopefully clean) socks on a wood or tile floor. This movement lets you focus on your chest muscle anywhere, almost as versatile as a push-up. The sliders’ instability is similar to a suspension trainer and can also improve your core and whole-body stability, as well. If you’re short on time, space, or money, fit these into your training plan..

When to Do It

The beauty of sliders is that they take up almost zero space, so you can bring them virtually anywhere. Do this exercise if you’re traveling or only have a short time to train, as a chest finisher after push-ups or dips, or as part of a global exercise circuit. You can also use this variation to increase shoulder stability and injury prevention, as it demands more muscle awareness and stability.

How to Do it

Grab a pair of sliders and get on the ground in the plank position, arms straight and whole-body braced. Slowly slide your arms to your sides as low as you can before bringing them back together while exhaling.

You can work on your range of motion over the course of several sessions. The lower you go, the harder it will be.

Benefits of Chest Flyes Alternatives

The main goal of the flyes is to develop your chest, and as such, you have to either vary the stimulus from time to time, or find the variation that is best suited to you, including morphology, weaknesses, or equipment constraints.

Chest Size and Strength

Flyes are all about targeting your chest with laser-like focus, and these variations can even take things further by focusing more on the upper or the lower chest portion, use heavier weight for more strength gains, or employ a different training stimulus like machine, cables, or suspension straps. If you want to leave out the other pressing muscles to better target your pectorals, then there’s a variation for you.

Shoulder Stability and Health

If you want to build a barrel chest, you need to be able to actually train your chest. The shoulder complex, which is involved in every chest exercise, is the most unstable in the body and is prone to injuries and overuse issues induced by the modern lifestyle, anatomy, or a lot of pressing exercises. Some of these flye variations are more unstable, which will improve your stability and coordination, resulting in healthier, more resilient shoulders.

Fly Your Way to a Barrel Chest

Chest flyes can be beneficial for any lifter trying to improve their chest size and strength. Whether you’re a functional fitness fan, an aesthetics enthusiast, or a health-conscious individual, there are several variations you can include in your training to reach any chest-building goal.

References

1. Baz-Valle E, Schoenfeld BJ, Torres-Unda J, Santos-Concejero J, Balsalobre-Fernández C. The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men. PLoS One. 2019 Dec 27;14(12):e0226989. doi: 10.1371/journal.pone.0226989. PMID: 31881066; PMCID: PMC6934277.
2. Rodríguez-Ridao D, Antequera-Vique JA, Martín-Fuentes I, Muyor JM. Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. Int J Environ Res Public Health. 2020 Oct 8;17(19):7339. doi: 10.3390/ijerph17197339. PMID: 33049982; PMCID: PMC7579505.
3. Oranchuk, D. J., Storey, A. G., Nelson, A. R., & Cronin, J. B. (2019). Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review. Scandinavian journal of medicine & science in sports, 29(4), 484–503. https://doi.org/10.1111/sms.13375
4. Higbie EJ, Cureton KJ, Warren GL 3rd, Prior BM. Effects of concentric and eccentric training on muscle strength, cross-sectional area, and neural activation. J Appl Physiol (1985). 1996 Nov;81(5):2173-81. doi: 10.1152/jappl.1996.81.5.2173. PMID: 8941543.
5. Dudley GA, Tesch PA, Miller BJ, Buchanan P. Importance of eccentric actions in performance adaptations to resistance training. Aviat Space Environ Med. 1991 Jun;62(6):543-50. PMID: 1859341.
6. Behm DG, Colado JC, Colado JC. Instability resistance training across the exercise continuum. Sports Health. 2013 Nov;5(6):500-3. doi: 10.1177/1941738113477815. Erratum in: Sports Health. 2015 Mar/Apr;7(2):184. Colado Sanchez, Juan Carlos [corrected to Colado, Juan C]. PMID: 24427423; PMCID: PMC3806173.

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The bench press is a go-to exercise when you’re looking to increase the size and strength of your chest, shoulders, and triceps. The stability of the bench and the fixed range of motion of the barbell allows you to use more weight. And moving more weight means building more size and strength.

If you’re looking for a standalone bench-focused workout to increase strength and muscle in your upper body, you have come to the right place. Let’s dive in below.

Best Bench Press Workout For Muscle and Strength

To gain absolute strength, you must focus on moving heavier weights, working around 85-90% of your one-repetition maximum. (1) The cluster set technique will give you all you can handle in this regard — performing multiple “mini-sets” of low repetitions with heavy weights to accumulate significant volume. This helps set the table for more muscle because a stronger muscle has the potential for more size. After the heavy work, two different supersets concentrate on exercises that efficiently increase your chest size and strength.

The Size and Strength Routine

Perform this workout once weekly as part of your upper/lower body split. To progress with the first exercise, start at three complete cluster sets, do four the next week, and then five. When you’re able to do five cluster sets, add weight. The other three bench exercises start at the lower end of the rep range and add one repetition each week. When you have reached the upper range, increase the weight by five to 10 pounds and start the process again.

Bench Press Cluster Set

The flat barbell bench press should be a staple in your routine and your go-to for more size and strength whenever you want to move the most weight. This benching variation focuses equally on your upper and lower chest for better overall muscle development.

How to Do it: Lay supine on the flat bench, arch your lower back slightly, and plant your feet on the floor. Pull your shoulder blades together to enhance stability and upper back strength. Grab the bar and squeeze your hands hard to flex your arm and grip muscles maximally before unracking the load. Lower the bar to your sternum/base of your chest. Press the weight up, keep your back tight and your shoulder blades pulled together.

Sets and Reps: 3-5 x (4×2) — Perform four mini-sets of two reps, repeated a total of three to five times.

Rest time: Rest 10 seconds between each mini-set. Rest three minutes after each full set.

Close-Grip Bench Press

The close-grip bench press has your hands set shoulder-width apart and shift the load to your triceps and inner chest. (2) You may not be able to lift as much weight, but you’ll be training your chest and triceps from a different angle for improved muscle development.

How to Do it: Set up as you would for the flat bench press, but position your hands inside shoulder-width with your elbows tucked into your body. Pull the bar out of the rack and get tight. Pull keep your elbows close to your ribs while lowering the bar to your chest. Once you have reached your desired depth, press back up until lockout.

Sets and Reps: 3-4 x 4-6

Rest time: No rest before moving to the next exercise.

Seated Band Pull-Apart

After two pressing exercises, you’ll get a break with this simple pulling exercise to strengthen your upper back and keep up the health of your shoulders. This seated band pull-apart will increase your upper back engagement (because of the stability of being seated) without you leaving the bench.

How to Do it: Sit upright, holding a looped band at shoulder height with your hands shoulder-width apart. Pull the band apart, keeping your arms nearly straight. Keep your shoulders down and your chest up. Pull until your shoulder blades are together and your arms are extended to either side of your body. Return to the starting position and repeat.

Sets and Reps: 3 x 15-25

Rest time: Rest two minutes before repeating previous exercise.

Single-Arm Dumbbell Bench Press

This single-arm (unilateral) exercise won’t allow you to go as heavy as you could with the barbell bench press, but there is still a lot to like about this pressing variation. First, you’ll address any imbalances between sides of your body, leading to better muscle development and improved joint health. Second, you’ll have more freedom of movement, because the dumbbell bench press allows you to adjust your grip and arm angle to find a pressing path that is comfortable for your wrist, elbow, and shoulder joints.

How to Do it:  Place one dumbbell on your knee while sitting on a flat bench. Lean back and drive the dumbbell toward your shoulder using your knee, while pressing the dumbbell up. Lower the dumbbell, keeping your elbow at roughly 45-degrees from your body. Press the dumbbells up to lockout and repeat. 

Sets and Reps: 3-4 x 8-12 reps per arm.

Rest time: Rest 60 to 90 seconds before moving to the next exercise. 

Dumbbell Chest Flye

The dumbbell chest flye is as close to a chest isolation exercise as it gets. This exercise takes the triceps out of the movement and stretches the pecs for a more extensive range of motion, which gives you better muscle-building potential. (3)

How to do it: Lie supine on a flat bench with a dumbbell in each hand. Begin with both arms locked out above your chest. Create a slight bend in your elbows and keep this bend throughout the movement. Lower your arms out to your sides in line with your shoulders. When you feel a stretch in the pecs, reverse the motion and squeeze the chest muscles to return to the top position.

Sets and Reps: 3 x 8-15

Rest time: Rest 60-90 seconds before repeating the previous exercise.

Chest Anatomy

The chest is a large superficial fan-like muscle, and the two chest muscles are the pectoralis major and the pec minor. It has two attachment points — the clavicular head on the upper chest and the sternal head attachment on the mid-to-lower chest. The pec major is on your anterior (front) ribcage, while the pectoralis minor is a small muscle underneath the pec major.

The pec major’s clavicular head originates, as expected, on your clavicle’s (collarbone) anterior or front surface. The pec major’s sternal head originates at the sternum’s anterior surface. Both muscle heads insert on the humerus (upper arm) and are involved in most upper body movements. The two primary chest functions that the training above focuses on are:

• Shoulder flexion — Raising your arms up by pushing or lifting in front of your body.
• Horizontal adduction — Bringing your hands (and joints) together in front of your pecs, as you do during a chest flye, bench press, or push-up.

Besides creating a big and muscular chest, the pecs are the primary “hugging” muscle. Pec size and strength help tackle, grab, and fend off opponents in the sporting arena, as well as throw and swing harder and faster if you play sports like football, baseball, or tennis. 

How to Warm-Up for Your Bench Workout

Have you ever seen someone walk off the street under the barbell and start pressing away to their heart’s content? Don’t be that person, they’re asking for injuries and poor performance. Although not warming up may not a huge issue on rare occasions, over time, it may lead to a decrease in performance and increased injury risk.

It’s better to take the time to warm-up and get the blood moving through your working muscles, while get your shoulder and elbow joints ready for action.

Because your upper back and rotator cuffs are involved in the bench press, be sure to perform any upper back movement that is effective for engaging your scapula and rotators — face pulls with external rotation or band pull-parts.

After that, a few light ramp-up sets on the bench press (low rep, light weight sets getting progressively heavier), focusing hard on engaging your chest muscles, will have you ready to roll.

If you decide to take more time for a thorough warm-up, take this upper-body prep for a spin. There are a couple of upper back-focused exercises here because your lats and upper back stabilize your chest during benching. You’ll need to get your back ready for chest day to fully protect and prepare your shoulders and rotator cuff.

• Face Pull with External Rotation: Secure a resistance band to a stable object at eye-level. Take an overhand grip and step back until your arms are extended straight ahead. Drive your elbows back in line with your shoulders while pulling your hands to the top of your head. In the peak contraction, your thumbs should point behind you and your palms should be near your ears. Return to the arms-extended position. Perform two sets of 15 reps.
• Scapular Push-up: Begin in a push-up position, with your hands and toes on the ground and your body straight. Keep your arms stiff and locked as you pinch your shoulder blades together while reaching your chest toward the ground. Drive your hands “through the ground” as you extend your shoulder blades down and push your chest away from your hands. Perform two sets of 10 reps.
• Rear Delt Fly: Take a pair of light dumbbells in each hand, or stand in the middle of a light resistance band and hold each end. Bend forward at the waist, nearly parallel to the ground, and let your arms hang toward the ground with a slight bend in your arms. Drive your arms up in line with your shoulders. Don’t allow your arm angle to change throughout the exercise. Pause briefly before returning to the stretched position. Perform two sets of 12 reps.
• Spiderman With Rotation: Begin in a push-up position, with your hands and toes on the ground and your body straight. Step forward with your left leg, aiming to get your foot near the pinky of your left hand if mobility allows. Keep your right leg straight. Without bending your right arm, lift your left arm to the ceiling, turning your upper body to allow a full rotation. When your arm is perpendicular to the ground, feel a total-body stretch before returning to a push-up position. Alternate sides with each repetition. Perform two sets of five reps per side.
• Incline Plyo Push-up: Setup near a stable flat bench or box, in a push-up position with your hands on the bench, your toes on the ground, and your body straight. Lower your chest toward the bench and explosively drive upwards, letting your hands leave contact with the bench. Catch yourself with slightly bent arms and brace your core. Take a breath and reset quickly before performing the next repetition. Perform two sets of eight reps.

Happy Benching

There are many different ways to target your chest, shoulder, and triceps, but the bench press is the most popular and, potentially, the most effective tool. You can build muscle and strength by focusing on a handful of the most effective movements to complement the bench press. Always warm-up your chest and shoulders, and then attack the muscles using the in-depth, ultimate bench workout laid out above. Your Mondays will never be the same.

References

1. Schoenfeld, B. J., Grgic, J., Van Every, D. W., & Plotkin, D. L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel, Switzerland), 9(2), 32. https://doi.org/10.3390/sports9020032
2. Lockie, Robert & Moreno, Matthew. (2017). The Close-Grip Bench Press. Strength and Conditioning Journal. 39. 1. 10.1519/SSC.0000000000000307.
3. Baroni, B. M., Pompermayer, M. G., Cini, A., Peruzzolo, A. S., Radaelli, R., Brusco, C. M., & Pinto, R. S. (2017). Full Range of Motion Induces Greater Muscle Damage Than Partial Range of Motion in Elbow Flexion Exercise With Free Weights. Journal of strength and conditioning research, 31(8), 2223–2230. https://doi.org/10.1519/JSC.0000000000001562

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Whether you’re an athlete or just want to look good, bench pressing is the go-to pressing exercise to slap on upper body size and strength.  

The barbell bench press is an integral member of the powerlifting big three, along with the back squat and deadlift. The classic bench is even associated with its own day the week. Who hasn’t wanted to do the barbell bench press on a Monday only to find a dozen other gym members with the same idea?

Fortunately, it’s half-brother — the dumbbell bench press — is a similar movement, but it’s even more forgiving on the joints and you need to work harder overall to stabilize the weights. Here we’ll dive deep into both exercises so you can choose when to perform each according to your goals. Let’s get ready to bench press, one way or the other.

Dumbbell Bench Press and Barbell Bench Press

• Exercise Differences
• Exercise Similarities
• Technique Differences
• How to Dumbbell Bench Press
• How to Barbell Bench Press
• Programming the Right Press for Your Body and Goal

Dumbbell and Barbell Bench Press Differences

The key differences to the naked eye seem apparent — it’s the equipment, either one barbell or two dumbbells are used. But the press setup and other slight differences should also be noticed between these two fantastic pressing variations.

Muscle Recruitment

Both exercises recruit the pectorals (chest), deltoids (shoulder), and triceps to varying degrees depending on the variation used. The barbell locks your joints into a specific range of motion every time. Because it’s one connected unit, the barbell’s stability allows you to press more weight than dumbbells, which require each arm to work independently.

The pressing path with the dumbbells often varies slightly with each rep and requires more upper-body stabilizers because the range of motion (ROM) isn’t fixed — the weights tend to sway in all directions more than a barbell. This means your rotator cuff and shoulder stabilizers are turned on more to protect your shoulder joint.

Setup

Unless you have specialized equipment, there is no way to unrack and re-rack dumbbells like with the barbell bench press. Getting the dumbbells in position for the press requires effort and sound technique to avoid injury, and the same when you have finished your press. Getting the dumbbells into the starting position can become even more challenging as your working weights get heavier.

With a barbell, it’s a relatively simple matter of unracking the bar from the bench supports and replacing it at the end of the set. The process is identical regardless of the weight on the bar.

Grip

A barbell allows you to press using either a standard overhand grip, a false (thumbless) grip, or even an underhand grip. Each of these have their own benefits — the underhand grip recruits more of your shoulders and biceps for added stability, while the false grip can help to reduce shoulder joint strain. (1) However, the barbell doesn’t offer any freedom of movement at your wrists during the movement. Once you grip the bar, you’re locked into that position until the set ends.

Dumbbells allow much more variety of wrist movement, which can reduce strain on your elbows and shoulder joints. One key difference is that dumbbells allow you to press with a neutral (palms facing) grip. Not only does that put your shoulders and arms in the strongest leverage position, but it stresses the shoulder joint less because it is neither internally nor externally rotated.

Dumbbell and Barbell Bench Press Similarities

Both flat bench press variations are horizontal presses, where you lie on your back, press the weight up, and lower it down. In that vein, there are several similarities despite the equipment and setup differences. Here’s how you know the exercises are different branches of the same tree.

Training The Same Muscles

Because they’re both horizontal pressing movements, with your body in the same position relative to the weight, both the dumbbell press and and barbell bench press engage the chest as the primary working body part.

Both exercises are completed with assistance from your triceps and shoulders (particularly the anterior, or front, head of the muscle), while your upper back, core, and even your legs contribute to total-body stability.

Upper Body Pressing Power and Strength

The barbell bench press is the pressing variation where you’ll be able to use more overall weight, which lends itself to building serious upper pressing power and strength. It’s not uncommon for an experienced lifter to barbell bench press 300 or more pounds.

While the dumbbell bench press doesn’t allow for as much total load — using a pair of 100-pound dumbbells, or 200 total pounds, would be an achievement for gym veterans— the exercise still creates a tremendous strength-building stimulus. Both exercises involve horizontal adduction (bringing your arms together toward your centerline), and both can build muscle, strength, and power in the chest and triceps.

Key Technique Differences

The dumbbell bench press and the barbell bench press have specific technique differences influencing the results delivered. Here’s a closer look at exactly what makes them different.  

Pressing Path

With the dumbbell bench press, you’re coordinating the weights as you press each dumbbell individually. This can address muscular imbalances between your left and right sides, while the barbell requires you to push as a single unit with both hands. This changes the pressing path and range of motion in a few ways.

The dumbbells can move in a distinct arc and allow for more arm adduction — you can bring your arms close to each other in the top position, which cannot be done with a barbell.

The barbell’s range of motion is more fixed because your hand stays in place and the barbell stops at chest-level. The dumbbells aren’t blocked by your chest in the bottom position, which can allow for a little more range of motion and a more extensive stretch on the chest and shoulders.

Upper Body Position

It is common with the barbell bench press to see a significant lower back arch and a puffed-out chest to shorten the range of motion. This acts as a type of counterbalance and can especially happen when using heavier weight.

This is difficult to do with the dumbbell bench press, and this position isn’t as necessary because there is no need to meet your chest with the dumbbells. While you do still need to use your lower body to brace during the dumbbell bench press, your torso stays mostly flat on the bench.

Dumbbells are also relatively more difficult to stabilize throughout the exercise, meaning each rep will be very slightly different from the next because your shoulder stabilizers will be working harder than with the barbell movement.  

Grip Options

The barbell locks your hands into two basic types of grip: overhand or underhand (which can both be done with dumbbells). The barbell bench press allows you to vary the width of your grip to change the emphasis on the muscles trained. Pressing with your hands closer will prioritize your triceps, while a wider grip will emphasize your chest and shoulders.

The most significant difference between the traditional barbell and dumbbells is the ability to press with a neutral grip which stresses the wrists, elbows, and shoulder joints less, making it a better choice if discomfort or poor joint mobility is an issue.  

How to Dumbbell Bench Press

Sit on a flat bench with a dumbbell on each knee. Lie back and raise your knees to drive the dumbbells back towards your shoulders while pressing the dumbbells up into a locked out position above your chest.

Slowly lower the weights, keeping your elbows angled out at roughly 45-degrees. In the bottom position, when your elbows are nearly level with your torso or when you’ve reached a comfortable stretch, push the dumbbells back up.

Form Tip: Because of the potentially increased range of motion when using dumbbells, some lifters have a tendency to think “more is better.” But when you drop your elbows below-level with your torso, your shoulders become more externally rotated which puts them in a more vulnerable position. Keep your elbows roughly even with your torso in the bottom position to reduce the risk of joint strain.

Benefits

• Lifting each dumbbell individually can help strengthen developmental imbalances between arms.
• The dumbbell bench press lets you train with a high intensity using a relatively lower weight, which can improve upper body size and strength without wear and tear from heavy loading.
• It gives your wrist, elbow, and shoulder joints a break from the barbell because of the ability to use a neutral grip.  

Dumbbell Bench Press Variations

The dumbbell offers better freedom of movement, allowing you to train the dumbbell bench press from varying angles and positions for better overall muscle development.

Single-Arm Dumbbell Floor Press

This single-arm floor press will train your core and shoulder stabilizers more due to the offset load that gets neglected during bilateral (two-arm) pressing.

It’s also a shoulder-saver because it eliminates the lower range of motion, which is where the shoulder is externally rotated and problems like shoulder impingement can happen.

Dumbbell Squeeze Press

When it comes to building strength and muscle, tension is king. (2) The squeeze press cranks up muscle tension to the next level. You perform this like a regular dumbbell bench press, but you press the hex dumbbells together (similar to the top of a dumbbell flye) throughout the entire repetition.

This extra tension provided by the constant contraction means you’ll need to use a lighter weight than a standard dumbbell bench press, but this variation will fire up your chest like few other exercises.

How To Barbell Bench Press

Lie down on a flat bench, slightly arch your lower back, and plant your feet on the floor. Pull your shoulder blades together and grip the bar with at a comfortable and powerful width, outside of your shoulders. For added control, squeeze your hands hard to flex your arms and gripping muscles.

Unrack the barbell and think about pulling it toward your body to touch near your sternum or the base of your chest. Press the bar up, keeping your upper back tight and your shoulder blades pulled together.

Form Tip: Many lifters think the barbell bench press is just an “upper body” exercise, but this couldn’t be further from the truth. Creating tension with your lower body — pushing your feet back and down which flexes your calves, hamstrings, and glutes — is a counterbalance that builds total-body stability and helps you press more weight safely.

Benefits

• The barbell bench press recruits a number of upper body muscles including the chest, shoulders, triceps, biceps, and lats, which helps to build more upper body size and strength.
• Compared to the dumbbell bench press, you can potentially load the bench press up with a very heavy weight. 
• It has direct carryover for powerlifters because it’s one of the three lifts judged in a competition.

Barbell Bench Press Variations

There are several effective barbell bench press variations, but the two below will particularly help build lockout strength in your triceps, which has a huge carryover to your barbell bench press performance.

Close Grip Bench Press

A close-grip bench press is the same in every respect as the standard bench press, but you set your hands roughly shoulder-width apart. This changes your leverage and shifts the load more to your triceps and less to your chest.

Because the arm position focuses more on the triceps, it takes some stress off the shoulder joints but places slightly more stress on the elbow joints. It’s a delicate balancing act, and it is best to vary your grip width to avoid overuse injuries.

Barbell Floor Press

Similar to the dumbbell floor press but a little harder to initially set up, the barbell floor press lets use more weight than the dumbbell variation. It is a shoulder-saver and focuses more on the triceps than the chest because of the reduced range of motion.

One of the most significant advantages of the barbell floor press is that it takes the lower body out of it to focus entirely on strict upper body pressing power. If you don’t have access to an adjustable squat rack with a low setting to place the bar, then finding a spotter to help get the bar into position is necessary.

When to Program the Dumbbell or Barbell Bench Press

Many lifters perform the barbell bench press and its variations because that is what they have always done. But don’t discount the dumbbell bench press, as both can be used to improve your upper body strength and size.

Competitive Powerlifting

The barbell bench press is one of the powerlifting “big three,” along with the barbell squat and deadlift, so it should always take priority in every competitive powerlifter’s program.

However, pressing with a barbell all the time may give rise to overuse injuries due to exaggerating strength imbalances and cumulative wear and tear on your joints from being locked into the same range of motion. Occasionally using the dumbbell bench press and its variations as “accessory exercises” will give your joints a break and reduce imbalances between arms.

General Strength

Either bench press variation can be effective for non-competitive lifters interested in building strength. With its increased stability and fixed ROM, the barbell bench press allows you to lift heavier weights than the dumbbell bench press. And dumbbells in most gyms only go so high and become awkward to get into position; the barbell bench press should form most of your strength work.

Use the dumbbell bench press to strengthen imbalances between sides and as a break for the barbell when your joints begin to bark at you. But both bench variations will deliver strength gains; it’s a matter of personal preference.  

Building Muscle

When building slabs of upper body muscle is your goal, both bench press variations can work hand in hand. Bilateral lifts like the barbell bench press allow you to lift heavier total weight, which may benefit a muscle-building program because heavy loads are one way to achieve muscle-building tension.

The dumbbells, being lighter individually, are better for higher rep training which can also deliver an increased muscle-building stimulus.

Lifters With Long Arms

Lifters with relatively long arms will have a longer range of motion when it comes to pressing compared those with shorter arms. Generally speaking, those with shorter arms can lift more weight due to shorter levers creating a favorable pressing position.

Lifters with long arms can use either variation, but should consider how their joints feel on any given day when choosing which to perform. To avoid aggravating joints, opt for the dumbbell bench press.

Let’s Get Ready To Press

There is no one-size-fits-all to determine which bench press variation you should use. Some lifters feel no discomfort and can efficiently press with only a barbell to their heart’s content. For other lifters, the barbells make their joints angry and not worth the trouble. The choice between the two sometimes comes down to comfort, personal preference, and goal. But if pain and discomfort are not an issue, both should be used in a comprehensive plan to improve your upper body size, strength, and flexing time.

Research

1. Lehman G. J. (2005). The influence of grip width and forearm pronation/supination on upper-body myoelectric activity during the flat bench press. Journal of strength and conditioning research, 19(3), 587–591. https://doi.org/10.1519/R-15024.1
2. Burd, Nicholas & Andrews, Richard & West, Daniel & Little, Jonathan & Cochran, Andrew & Hector, Amy & Cashaback, Joshua & Gibala, Martin & Potvin, James & Baker, Steven & Phillips, Stuart. (2011). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology. 590. 351-62. 10.1113/jphysiol.2011.221200.

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And the centerpiece of an aesthetic physique is the chest. Those looking to build muscle — known as bodybuilders — can and should try this efficient workout that delivers a robust training stimulus to all significant parts of the chest. This workout requires only a few dumbbells, a bench, a resistance band, and your body weight. Gather your gear and get ready for a superhuman chest pump.  

How to Train Your Chest Muscles

The visible slabs of chest muscle consist primarily of pectoralis major. This fan-shaped muscle covers several smaller muscles. Owing to its prominent location and size, the pectoralis major dominates the aesthetics of the upper torso. If you care to learn the functional anatomy underlying chest training, class is “in session” below. 

Chest Anatomy

Bodybuilders commonly divide the pectoralis major into two major parts: The clavicular head and the sternocostal head. 

The clavicular head is located just under the collar bones and comprises the “upper chest.” The sternocostal head originates from the breastbone and ribs, making up the midportion of pectoralis major. 

Although the division between these two heads is not visibly identifiable, they are distinct from developmental, neuromuscular, and functional perspectives. (1)(2)(3) 

The clavicular and sternocostal heads have different lines of action at the shoulder joint, contributing inequitably to various shoulder movements. (3) Therefore, various chest exercises train or bias different portions of the chest. 

As a general rule…

However, the upper chest is more engaged when force is directed inward and slightly upward (as in an incline barbell press, push-up, or low-to-high cable flye) (4)(5) The sternocostal head is biased when the force is directed inward and slightly downward (as in a decline press or high-to-low cable flye) or when the arm is externally rotated (as in the flat bench dumbbell flye exercise). (5)

The Workout

Altogether, a good chest workout, like the one below, hits both the clavicular and sternocostal heads of the pectoralis major. Other muscles trained during the chest workout are the triceps brachii, serratus anterior, and anterior deltoid. As a bonus, chest exercises can also hit various stabilizing muscles, such as the rotator cuff, latissimus dorsi, pectoralis minor, and trapezius. 

Incline Dumbbell Flye Press 

Incline presses primarily target the upper chest. (4)(5) So the incline dumbbell flye press is a smart variation on the traditional variation, as eccentric contractions (i.e. lengthening the muscle under load) are stronger than concentric, or “up phase,” contractions. (6) Training techniques that increase demand on the target musculature during the eccentric exploit this phenomenon. 

The  incline dumbbell flye press requires the lifter to perform the concentric as a “press” and the eccentric as a “flye” — This technique puts more demand on the chest when the muscle is stronger during lowering.

• How to Do it: Set an adjustable bench to the incline position (i.e. 45 to 60 degrees). Perform your working sets with dumbbells lighter than you’d typically incline press, but slightly heavier than you’d normally use for a dumbbell flye. Keeping your forearms vertical, press the dumbbells toward the ceiling. At the top, ensure your palms face each other and unlock your elbows. Lower the weights by allowing your arms to drift apart. At the bottom of the movement, you should feel a stretch across your chest. Pull your elbows toward your ribcage to reset for the next repetition. 
• Sets and Reps: 3 x 8-12
• Rest Time: Rest 90-120 seconds between sets

Benefits of the Incline Dumbbell Flye Press

• It stretches your muscles under a heavier load than you could typically use for flyes, creating more eccentric tension, a huge driver in muscle growth. (6) 
• This movement targets the upper chest, and building this portion of your chest contributes to a more complete-looking torso. 

Banded Dumbbell Bench Press with Bands

Adding a band to your dumbbell press adds more tension to the top of the lift, where lifters are typically stronger. Instead of getting to that phase of the press and “resting” the additional band resistance places your pecs under more stress, making each phase of the lift as difficult as possible. 

So, if you’re looking for an easy variable resistance setup or training with a limited dumbbell selection, try the dumbbell bench press with a band.  (7)

• How to Do it: Wrap a moderate-thickness resistance band around your back, holding an end in each hand. Ensure the band is below your shoulder blades. Pick up a pair of dumbbells while holding the bands. Lie on a flat bench. Squeeze your shoulder blades together and create a slight arch in your spine. Press the dumbbells toward the ceiling until elbows are straight. Lower with control. 
• Sets and Reps: 3 x 6-10
• Rest Time: Rest 90-120 seconds between sets

Benefits of the Dumbbell Bench Press with Band

• Training with variable resistance may promote improved training effects, such as strength (8) and fatigue resistance (9) with lower perceptions of exertion. (10)
• This is a simple and self-contained variable resistance setup. Unlike traditional bench press with bands, this dumbbell version does not require a power rack with band anchors. 

Bench Dip 

Dips train the chest and triceps brachii from a position of shoulder extension. Dips performed with hands set wider than shoulder width promote adduction and bias the mid and lower pecs. (3) The bottom position of the bench dip applies a profound loaded stretch to pectoralis major, increasing mechanical tension. 

Since mechanical tension is thought to be a primary mechanism of muscle growth (11), the bench dip may prove to be among the most effective chest-building exercises. However, remember that this is a bodyweight exercise and may not be challenging for relatively strong lifters. To get the most out of the dip, perform enough repetitions to produce fatigue. (12) 

• How to Do it: Sit along the long edge of a flat bench with your legs extended. Place your hands wider than shoulder-width on the bench. Move your heels six to eight inches forward and support your body on your heels and hands. Lower your body toward the floor by allowing your elbows to bend and your upper arms to move backward and out. Return to the top position by straightening your elbows and drawing your arms toward your ribcage. 
• Sets and Reps: 2 x 12-16
• Rest Time: Rest 90-120 seconds between sets

Benefits of the Bench Dip 

• The chest experiences a “loaded stretch” at the bottom of the bench dip. This feature may promote accelerated muscle growth. (11)
• During bodyweight dips, pectoralis major activity has been shown to increase as fatigue builds, illustrating why you want to take this particular movement to failure. (12)
• The dip also trains pectoralis minor, a deep chest muscle, and the lower part of trapezius, a midback muscle. 

Push-Up Drop Set

A drop set is a resistance training technique consisting of a set taken to failure, followed by a “drop” or reduction in load, then immediately performing as many additional repetitions as possible. (13) To extend the technique, a lifter may perform multiple “drops,” but little to no rest should be taken between them. 

The push-up is a staple bodyweight exercise for building the chest and arms; however, for strong lifters, it may not be challenging enough for efficient programming. It’s not uncommon for lifters to hit multiple sets of 30, 40, or even 50-plus repetitions of push-ups per straight set. Fortunately, drop sets make training more efficient without sacrificing strength or hypertrophy outcomes. (13) Finish your chest workout strong with this push-up drop set.

• How to Do it: If you can perform 10 or more traditional push-ups consecutively, begin the push-up drop set with a resistance band wrapped around your back just below the shoulder blades. Otherwise, start with your body weight. Get into a push-up position. Lower to the floor, then push back to the top position. Perform the first banded set until failure, then immediately transition to a bodyweight push-up. Perform until failure, and then perform a push-up on your knees to failure.
• Sets and Reps: 1 set of three drop sets
• Rest Time: None.

Benefits of the Push-Up Drop Set

• Compared to straight sets, drop sets are expected to result in similar hypertrophy and strength adaptations while requiring less training time. (13)
• This drop set promotes a chest and triceps “pump,” which, for many lifters, is an undeniable sign of a quality workout.

How to Warm-Up for Your Chest Workout 

Although any warmup can set the stage for a better workout, the R.A.M.P. warmup protocol is among the most robust. Popularized by Coach Ian Jeffries, R.A.M.P. stands for “Raise, Activate, Mobilize, and Potentiate.” (14) A sample R.A.M.P. warmup for chest or upper body pushing workouts is provided.

• R: Raise your body temperature, metabolic rate, and breathing rate by performing five to eight minutes of an aerobic exercise of your choice — jogging, jumping rope, or performing jumping jacks are accessible options for at-home workouts. 

• A: Activate the muscles you’re about to train. In addition to the chest muscles, the posterior rotator cuff is highly active during pressing. (15) Various chest exercises also engage the latissimus dorsi and midback muscles.
  • Band External Rotation: Hold a light band in front of your stomach with palms up. Stretch the band by rotating your upper arms and forearms out. Perform a single set of 10 to 15 repetitions. 
  • Band Pull Apart: Hold a resistance band at shoulder height with your elbows straight and an overhand or neutral grip on the band. Stretch the band by pulling your arms apart. Perform a single set of 12 to 15 repetitions.
  • Overhead Band Pull Apart: to involve the chest and latissimus dorsi as shoulder adductors. Hold the band above your head and stretch it as you pull your arms toward your sides. Stop and return to the top position when the band touches your upper back. Perform a single set of 12 to 15 repetitions.

• M: Mobilize the wrists, shoulders, and midback.
  • Plank to Pike: Begin in a high plank position supported by palms and toes. Using your arms, push your hips back as far as you can without rounding your back or bending your knees. Return to the start position with control. Perform a single set of 12 to 15 repetitions. 
  • *Reverse Plank: Sit on the floor with your torso leaned slightly back, knees and hips bent, with heels on the floor. Place your hands on the floor beneath your shoulders. Bridge your hips toward the ceiling to mobilize your shoulders into extension. Lower to the floor. Perform a single set of 12 to 15 repetitions. 

• P: Fire up your neuromuscular system for peak performance.
  • Incline Plyo Push-Up: Assume the push up position with hands at shoulder width or slightly wider on the long edge of a flat bench. Lower your chest toward the bench then ballistically push up, launching your upper body away from the bench. Land on your palms, allowing your elbows to bend to absorb the impact. Perform two sets of three to five repetitions. 

No Need to Leave the Fortress of Solitude

In your quest to achieve a superhero physique, missed workouts are kryptonite. This efficient chest workout can be performed at home with limited equipment and can help you to maintain consistency. Better yet, advanced training techniques and functional anatomy principles will help you to build a chest worthy of a capital “S.” 

References

1. Al-Qattan, M. M., Yang, Y., & Kozin, S. H. (2009). Embryology of the upper limb. The Journal of Hand Surgery, 34(7), 1340-1350.
2. Haładaj, R., et al. (2019). Anatomical variations of the pectoralis major muscle: notes on their impact on pectoral nerve innervation patterns and discussion on their clinical relevance. BioMed Research International, doi.org/10.1155/2019/6212039.
3. Ackland, D. C., et al. (2008). Moment arms of the muscles crossing the anatomical shoulder. Journal of Anatomy, 213(4), 383-390.
4. dos Santos Albarello, et al. (2022). Non-uniform excitation of pectoralis major induced by changes in bench press inclination leads to uneven variations in the cross-sectional area measured by panoramic ultrasonography. Journal of Electromyography and Kinesiology, 67, 102722.
5. Lee, H. M. (2019). Force direction and arm position affect contribution of clavicular and sternal parts of pectoralis major muscle during muscle strength testing. Journal of Hand Therapy, 32(1), 71-79.
6. Walker, S., et al. (2016). Greater strength gains after training with accentuated eccentric than traditional isoinertial loads in already strength-trained men. Frontiers in Physiology, 7, 149.
7. McMaster, D. T., Cronin, J., & McGuigan, M. (2009). Forms of variable resistance training. Strength & Conditioning Journal, 31(1), 50-64.
8. Joy, J. M., et al. (2016). Elastic bands as a component of periodized resistance training. Journal of Strength and Conditioning Research, 30(8), 2100-2106.
9. Walker, S., et al. (2013). Variable resistance training promotes greater fatigue resistance but not hypertrophy versus constant resistance training. European Journal of Applied Physiology, 113(9), 2233-2244.
10. Baena-Morales, S., et al. (2022). Comparative analysis of a bench press using strength methods with and without intra-repetition variable resistance. Journal of Physical Education and Sport, 22(3), 820-828.
11. Wackerhage, H., et al. (2019). Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise. Journal of Applied Physiology, 136, 30-43
12. McKenzie, A., et al. (2022). Fatigue increases muscle activations but does not change maximal joint angles during the bar dip. International Journal of Environmental Research and Public Health, 19(21), 14390.
13. Coleman, M., et al. (2022). Muscular adaptations in drop set vs. traditional training: A meta-analysis. International Journal of Strength and Conditioning, 2(1).
14. Jeffreys, I. (2006). Warm up revisited–the ‘ramp’ method of optimising performance preparation. UKSCA Journal, 6, 15-19.
15. Wattanaprakornkul, D., et al. (2011). Direction-specific recruitment of rotator cuff muscles during bench press and row. Journal of Electromyography and Kinesiology, 21(6), 1041-1049.

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