Tired of your stale three-sets-of-10 protocol on the bench?
Spice up your chest routine with this high-intensity session that hits both the aerobic and anaerobic systems, simultaneously building muscle through the pecs, shoulders and triceps, and torching fat through the torso.
Do this routine twice a week. Keep a record of how many push-ups you punch out in each superset and aim to beat that number next session.
Pro tip: although you’re going to failure on the push-ups, don’t compromise form for squeezing out a few more reps. Keep your torso straight, your core switched on and your hands shoulder-width apart.
Perform the dumbbell bench press move and push-ups as a superset, with no break in between. Do each superset twice, resting 1-2 minutes between each superset. You will complete six supersets in total.
1A Incline dumbbell bench press: 6-12 reps
1B Incline push-up (feet on a box or chair): to failure
2A Dumbbell bench press: 6-12 reps
2B Push-ups: to failure
3A Decline dumbbell bench press: 6-12 reps
3B Decline push-up (hands on a box or chair): to failure