1Incline barbell bench press
Sets: 4
Reps: 12, 10, 8, 6
Rest: 60 secs
Lie back on a bench set to an incline angle and lift a barbell to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position.
2Dumbbell bench press
Sets: 4
Reps: 12
Rest: 60 secs
Lie on a flat bench holding two dumbbells over your chest with an overhand grip. Push up until your arms are straight, then lower under control.
3Seated dumbbell shoulder press
Sets: 4
Reps: 12
Rest: 60 secs
Sit on the bench holding two dumbbells at shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.
Advertisement - Continue Reading Below
4Flat dumbbell flye
Sets: 3
Reps: 12
Rest: 60 secs
Lie down on a flat bench holding two dumbbells at your shoulders with your palms facing inwards. Press the dumbbells up until your arms are almost fully extended. This is your starting position. From here, with a slight bend in your arms, arc the weights down to your sides until you feel a stretch across your chest. Squeeze your pecs to return the weights to the start position by reversing the movement.
5Cable crossover
Superset with the dips
Sets: 3
Reps: 15
Rest: None
Attach stirrup handles to the high pulleys of a cable crossover machine. Take one in each hand – your arms should be outstretched with a slight bend. Place one foot slightly forward, brace your core, and pull the handles downward and across your body. Return to the start position under control
6Dips
Sets: 3
Reps: To failure
Rest: 60 secs
Grab the bars of a dip station with your palms facing inward and your arms straight. Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don't flare out. Drive yourself back up to the top and repeat.
![Lettermark](/https/www.menshealth.com/_assets/design-tokens/menshealth/static/images/logos/lettermark.70e252c.svg?primary=%2523000)
David Morton is Deputy Editor at Men’s Health, where he has written, worked, edited and sweated for 12 years. His areas of particular interest are fitness, workouts and adventure.
Advertisement - Continue Reading Below
Advertisement - Continue Reading Below
Advertisement - Continue Reading Below