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BARBELL BENCH PRESS is performed on a flat barbell bench. I like to perform these using a wide grip, meaning that my forearm is perpendicular to my bicep. Lower the bar to your chest while inhaling, and without bouncing the weight, exhale and push the weight to an elbow lock position and repeat.

INCLINE DUMBELL

PRESS is performed on an adjustable bench, where the incline is set to a 45-degree angle. Sit on the bench and bring the weights up to where you are in a benching position. Exhale while you push the weight up, and inhale as you are lowering the weight. Have your forearm be perpendicular to your biceps.

DIPS, if performed properly, are a great exercise for widening the chest. Your body positioning is the most important thing to ensure you hit the chest and not the triceps. If you cross your ankles, bend your knees and lean your body forward, you will be hitting the chest. Make sure your knees are not directly under you and are more behind you at about a 30-degree angle at least.

WRAP-UP

As you progress through this regimen, add an additional set or two to each exercise when you are doing the low reps for the fast twitch fibers. This is because you will be performing less overall work than the higher rep weeks because more reps equls more work.

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Regimen

WEEK 1

Barbell Bench Press 3x10

Incline Bench Press 3x10

Dips 3x10

WEEK 2

Barbell Bench Press 3x5

Incline Bench Press 3x5

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WEEK 3

Barbell Bench Press 3x12

Incline Bench Press 3x12

Dips 3x12

WEEK 4

Barbell Bench Press 4x3

Incline Bench Press 4x3

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WEEK 5

Barbell Bench Press 4x8

Incline Bench Press 4x8

Dips 4x8

WEEK 6

Barbell Bench Press 5x3

Incline Bench Press 5x3

Dips 3x necess

Dips 3x5 (weighted if necessary)

Dips 4x3

Dips 5x3

Where did the term dummbell come from? They are neither dumb nor bells. Hmm? Athletes used giant church bells to develop strength by pulling a rope to ring the bells which in turn made training quite noisy. To “dumb” the sound the clappers were removed. Eventually dumbbells (halteres) were solid hand-held stones used to train. Now start pumping some stone - or - iron, which ever works for you.

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