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Place j cups in position.

Workouts with bench bar. The 5 3 bench press program. A bench deload should be 60 of your max for only 3 sets of 5 reps per set. It also works your shoulders and triceps.

Monday heavy bench press upper. That s the standard weight we use at gym jones the gym where i m the general manager. Start with your arms locked and the bar above your chest.

3 days a week is a perfect range to give your muscles enough time to recover and repair in between workout days. Also for some weight bench exercises you want dumbbells but there are some bodyweight moves as well. In 6 basic exercises this practical guide will help you build muscle easily using a piece of must have equipment.

Lie faceup on the bench with the bar racked above your upper chest. Lie back on the bench while moving the bar to. The following program is merely one option.

Sit on the bench with a loaded curl bar on your lap. You don t want to do this workout every day. The curl bar wasn t made with chest workouts in mind it s used primarily for smaller muscle groups that need lighter weight but if this is all you have then here are a couple of exercises that you can do for your chest.

Guys 200 reps are not uncommon. No racking of the bar is allowed but when you need a brief respite which will be hard to avoid needing rest the bar briefly on the chest or in the complete lockout position. Decline push up this is an excellent exercise to strengthen your chest particularly the upper part of it.

Don t use a bar heavier than 225 pounds. I d go with the bench press and zercher squat where you hold the bar in the crooks of your elbows. Chest triceps shoulders a.

Bench press with dumbbells. Tuesday lower squat focus. I m the king of the bench press at gym jones and my.

Bench workout workout frequency another reason why i love this workout so much is that you only have to do it 3 days a week. Place hands shoulder width apart or a little wider. Bend your elbows to lower the.

Press your shoulders into the bench plant your feet on the floor and squeeze your glutes. Bench press ladies depending on your strength if you get over 100 reps you re a badass. Build your chest muscles exercise 1.

As mentioned you can run the bench press 5 3 program with nearly any split or combination of assistance exercises.

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