- 3 sets x 10-12 repetitions (*warm-up sets)
- Rest 90-seconds between sets
- Tempo = 3 – 0 – 2
- Stretching must be done every day. Do NOT neglect this component.
Keep the feet flat on the floor and eyes under the bar. Take a grip 4-6 inches wider than shoulder width. Stop the bar above the mid-chest when the upper arms are horizontal.
Close-Grip Bench Press
Use a shoulder-width grip to perform a bench press while keeping the elbows close to the sides. This exercise emphasizes recruitment of the triceps.
Use a shoulder-width reverse grip on a chin-up bar. Pull your body up till the chest reaches the height of the bar. Lower to the starting position with control.
Keep arms and back straight and knees slightly bent. Pull handle to lower abdomen, keep elbows close to sides, and torso upright. Return the weight without leaning forward.
Hold dumbbells with the palms facing the body. Curl the weights to the shoulders by bending only at the elbow.