Chest day means a long workout, and that means bench presses. Whether it’s with dumbbells or a bar, who among you have recently done chest day without doing at least one single bench press rep? We don’t really need an answer, since we’re ready to bet that only a very small group of you can say they have. That said, it’s not a bad thing, since this exercise is one of the best out there when it comes to working on your pecs as well as it being a compound exercise. The fact of the matter is, although this exercise can get boring if you do it all the time, it really is the bomb.
So, to add a bit of spice and variety to your routines, here are three different exercises or sets to add to your workouts.
1. Superset: Wide-armed pushups and incline dumbbell presses
1A. Wide-armed pushups: 15 reps
1B. Incline dumbbell presses: 4X7 reps. Do 7 reps with full movement, then 7 reps only going half-way up, 7 reps lifting from the middle to full extension and 7 last reps with full movement.
Do these two exercises with no breaks and then take a minute rest. Do 3 sets to finish this superset.
2. Unilateral bench presses: Normal and Close-grip
2A. Unilateral presses with dumbbells: Stretch your arms into the starting position of a classic bench press. Only lower one arm at a time for this exercise while keeping the other stretched out right. Do 12 reps for each arm.
2B. Dumbbell front raises from flat: Without a break, turn the palms of your hands towards each other and raise the dumbbells in front of your chest, keeping your form as much as possible. Do 15 reps.
3. Superset: Dumbbell side lateral raises from flat and an incline
3A. Inclined dumbbell side lateral raises: 12 reps
3B. Dumbbell side lateral raises from lying: 15 reps
As with the first superset, you have to do these two exercises without stopping and then take one-minute break. Do three sets to complete and end your workout.
Check out the video above for more tips!