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Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

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Finish Off Your Chest Day With This Ground Pounding Workout

Finish Off Your Chest Day With This Ground Pounding Workout

Swell Your Chest With This Upper Body Challenge

Swell Your Chest With This Upper Body Challenge

The Chest Workout That Could Score You A Date With A Pop-Princess

The Chest Workout That Could Score You A Date With A Pop-Princess

Chase A Cheeky Chest Pump With This Addictive Circuit

Chase A Cheeky Chest Pump With This Addictive Circuit

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Jason Momoa's Chest Workout Will Make Your Pecs Scream For Mercy

Jason Momoa's Chest Workout Will Make Your Pecs Scream For Mercy

The Science Of Building A Bigger Chest In 28 Days

The Science Of Building A Bigger Chest In 28 Days

5 Tiny Tweaks That Will Help You Bench Press More Weight

5 Tiny Tweaks That Will Help You Bench Press More Weight

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16 of the Best Tricep Exercises to Build Muscle

16 of the Best Tricep Exercises to Build Muscle

Why It Really Is Mind Over Muscle

Why It Really Is Mind Over Muscle

The 7 Best Chest Moves You've Never Tried

The 7 Best Chest Moves You've Never Tried

Turns Out Other Guys Are Checking Out Your Chest More Than Women

Turns Out Other Guys Are Checking Out Your Chest More Than Women

This Plank Row Hellset Will Demolish Your Abs And Back

This Plank Row Hellset Will Demolish Your Abs And Back

What Is Fascia And Why Is It So Important For Movement?

What Is Fascia And Why Is It So Important For Movement?

Pump Up Your Arms And Chest With This 3-Step Pushup Series

Pump Up Your Arms And Chest With This 3-Step Pushup Series

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  2. Fitness

Add 4 Inches To Your Chest In Just 3 Weeks

This workout mixes free weights with cables for total muscular stimulation. Translation? Bigger pecs - by MH Staff
  • 17 May 2018
Add 4 Inches To Your Chest In Just 3 Weeks
Getty Images

These six moves will crush your chest routine and bulk on muscle faster than ever. Push yourself to failure on the final set by shifting the heaviest weight you can handle. Put simply: the bigger the load, the more you'll grow. Do this workout twice a week and before you know it, you'll be throwing those medium T-shirts away.

Dumbbell bench press

Sets: 4 / Reps: 5 / Rest: 60 secs

Lie on a flat bench holding two dumbbells over your chest with an overhand grip. Push up until your arms are straight, then lower under control.

Incline dumbbell press

Sets: 3 / Reps: 10 / Rest: 60 secs

Lie back on a bench set to a 30-degree angle and lift the weights up to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position.

Guillotine press

Sets: 3 / Reps: 12 / Rest: 60 secs

Lie face up on a bench as if you were going to perform a standard bench press. Unrack the bar and hold it straight over your neck then slowly lower until it's almost touching your Adam's apple. Pause then drive the bar back up to the start position. 

Cable pec fly

Sets: 3 / Reps: 18 / Rest: 60 secs

Attach stirrup handles to the high pulleys of a cable crossover machine. Take one in each hand – your arms should be outstretched with a slight bend at the elbow. Place one foot slightly forward, brace you core, and pull the handles slightly downward and across your body until your hands meet, then return to the start position.

Dumbbell incline fly

Sets: 3 / Reps: 10 / Rest: 60 secs

Hold a dumbbell in each hand and lie on an incline bench. Start with your arms extended directly above you and then slowly lower them out to the side, keeping a slight bend at the elbow. Reverse the action and bring your arms above you again, then repeat.

Lying dumbbell triceps extension

Sets: 3 / Reps: 10 / Rest: 60 secs

Grab a pair of dumbbells and sit on the end of a flat bench. Lie back and raise the dumbbells above your head using a neutral grip, palms facing each other. Bending at the elbows and keeping your upper arms set, lower the dumbbells until they are about level with your ears. Squeeze your triceps and raise the dumbbells back to the starting position.

This article originally appeared on Men's Health.

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Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

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Finish Off Your Chest Day With This Ground Pounding Workout

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Pump Up Your Arms And Chest With This 3-Step Pushup Series

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