TRI SET 1 – UPPER CHEST
1. Guillotine press
A) Lie on a flat bench holding a barbell above you at arm’s length. Your arms should be roughly shoulder-width apart. Keep your head, torso and hips pressed onto the bench.
B) Bend your elbows, taking 2-3 seconds to lower the barbell towards the bottom of your neck. Stop just before contact, then straighten your elbows to press the weight up. Don’t completely lock your elbows at the top of the move.
2. Incline, reverse-grip front raise
A) Lie on an incline bench set to 30-45º and hold a barbell across the tops of your thighs with an underhand, shoulder-width grip.
B) Raise the weight above your head without bending your elbows. Pause at the top of the move, then slowly lower to the start position.
3. Explosive push-up
A) Get into the push-up position with your hands slightly wider than your shoulders. Your body should form a straight line from your shoulders to your ankles. Keep your back flat and lower your body until your upper arms are lower than your elbows.
B) Forcefully thrust yourself upward as high as you can, so that your hands leave the ground. Clap your hands while airborne.
TRI SET 2 – MIDDLE CHEST
1. Olympic-ring dip
A) Set the Olympic rings to chest height. Grab the handles and lift yourself so your elbows are straight, but not locked.
B) Keep your elbows close to your sides and lower yourself until your upper arms are parallel to the floor, then press yourself back up. (No rings? Standard dip bars will do as a substitute.)
2. Flat-bench dumbbell pullover to fly
A) Lie face-up on a flat bench holding a dumb-bell in each hand above your chest. Keep a slight bend in your elbows.
B) Lower the weights behind your head, keeping your upper arms close to your ears. Raise them to the start then lower them out to your sides in the form of a fly, before returning to the start position. That’s one rep.
3. Lying medicine-ball throw
A) Lie on a flat bench with a medicine ball of challenging weight positioned on your chest, holding it with both hands.
B) Throw the ball into the air, catch it, and return to the start position.