UPPER-BODY workout

A Power Pecs Program

This chest workout centers around barbell bench grip variations. Simply pressing a barbell overhead while on a flat bench will build decent strength and size, but varying the bench angle and grips will lead to optimum results. Try them on for size!

MEDIUM-GRIP INCLINE BENCH PRESS

Lie on your back on a flat bench with feet on the floor and grasp a barbell with a medium grip at chest level

(A). Proceed to press the bar up to arms’ length

(B). Pause, then lower to starting position. Perform four repetitions, then switch to a wide grip

(C), hitting the outer and upper chest, for four reps, and a close grip

(D), working the inner chest, for the final four reps.

UMEDIUM-GRIP DECLINE BENCH PRESS

Lie on your back on a decline bench with your head at the low end and grasp a barbell with a medium grip
at chest level

(A). Proceed to press the bar up to arms’ length

(B). Pause, then lower to starting position. Perform four repetitions, then switch to a wide grip

(C), hitting the outer and upper chest, for four reps, and a close grip

(D), working the inner chest, for the final four reps.

MEDIUM-GRIP DECLINE BENCH PRESS

Lie on an incline bench with feet flat on the floor and grasp a barbell with a medium grip at the top of the chest

(A). Proceed to press the bar up to arms’ length

(B). Pause, then lower to starting position. Perform four repetitions, then switch to a wide grip

(C), hitting the outer and upper chest, for four reps, and a close grip

(D), working the inner chest, for the final four reps.

MEDIUM-GRIP FLAT BENCH PULLOVER

Lie on your back on a flat bench with feet on the floor and grasp a barbell with a medium grip at arms' length above the chest

(A). Proceed to lower the bar in a semicircular manner over your head

(B). Pause, then raise to starting position. Perform four repetitions, then switch to a wide grip

(C), hitting the outer and upper chest, for four reps, and a close grip

(D), working the inner chest, for the final four reps.