Workout

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Barbell Bench Press

Chest Barbell

Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked.

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Dumbbell Rear Delt Raise

Shoulders Dumbbell

While holding a dumbbell in each hand, lay with your chest down on a flat bench. Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent.

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Close-Grip Bench Press

Triceps Barbell

Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked.

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Barbell Shoulder Press

Shoulders Barbell

Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head.

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Push Up

Chest Bodyweight

Move into a prone position on the floor, supporting your weight on your hands and toes. Your arms should be fully extended with the hands around shoulder width.