How Much Do You Bench?

How Much Do You Bench?

It’s a dead serious question to many, a goofy one to others. But, however it is spun, this little phrase speaks volumes about the perceived importance of bench-pressing in the realm of muscular strength. The amount of weigh someone moves on the barbell bench press is accepted shorthand for gauging natural strength and a testament to hard work.

Ditching the bench in favor of an intense bodyweight and dumbbell workout will build bigger, stronger pecs, triceps and shoulders, plus a more solid core. This means when you do make it back to the bench press, you will likely lift more weight then ever before.

The Routine:

All You Need: two pairs of heavy dumbbells or some power blocks and an exercise ball.

Warm-Up

  • 5 minutes light cardio
  • Small, controlled arm circles (10 reps in each direction)
  • Large arm circles using a full range of motion (10 reps in each direction)

Exercise

  • Exercise Ball Incline Flye – 2 to 3 sets of 20 reps
    • Superset with
  • Exercise Ball Incline Dumbbell Press – 2 to 3 sets of 20 reps
  • Exercise Ball Flat Flye – 2 to 3 sets of 20 reps
    • Superset with
  • Exercise Ball Flat Dumbbell Press – 2 to 3 sets of 20 reps
  • Exercise Ball Push Up (feet on ball) 2 to 3 sets of 20 reps
    • Superset with
  • Exercise Ball Push Up (hands on ball) – 2 to 3 sets of 20 reps

Note: Within each superset, do not rest between exercises. Rest 60 seconds between the same supersets and two minutes between different supersets.

altswissballchestA stability-ball-push-ups swiss-inc-dumbchestpress-a-male

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