Change Up Your Chest Day Routine With These Three Exercises

Bench presses go a long way but here’s how to add a bit more spice to chest day.

Chest day
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Chest day

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.

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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!

This is The Rock's favourite chest day exercise This is The Rock's favourite chest day exercise