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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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This 10-Minute Circuit Practically Guarantees a Ripped Upper-Body

This 10-Minute Circuit Practically Guarantees a Ripped Upper-Body

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

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

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

This 20-Minute Circuit Will Obliterate Your Arms

This 20-Minute Circuit Will Obliterate Your Arms

{headline}

{headline}

Chase A Cheeky Chest Pump With This Addictive Circuit

Chase A Cheeky Chest Pump With This Addictive Circuit

Start Building a Jacked Upper-Body With These 6 Exercises

Start Building a Jacked Upper-Body With These 6 Exercises

Win The Arms Race

Win The Arms Race

{headline}

{headline}

This Circuit Will Absolutely Smoke Your Arms and Core

This Circuit Will Absolutely Smoke Your Arms and Core

The One Exercise You Must Do After You Bench Press

The One Exercise You Must Do After You Bench Press

Build Upper Body Muscle With This Intense Pump

Build Upper Body Muscle With This Intense Pump

Start Building a Jacked Upper-Body With These 6 Exercises

Start Building a Jacked Upper-Body With These 6 Exercises

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

Three Push Up Variations That Will Blast Your Upper Body

Three Push Up Variations That Will Blast Your Upper Body

  1. Home
  2. Shoulder Chest Workouts

Swell Your Chest With This Upper Body Challenge

It’s you and your pecs against the clock - by Annie Hayes
  • 19 Oct 2018
Swell Your Chest With This Upper Body Challenge
Instagram/bradleysimmonds

Chest day is the cornerstone of every man’s gym week, but following the same routine week-in, week-out will do your gains no good whatsoever.

If your quest for a chiselled chest has plateaued, don’t stress. This gruelling upper body challenge will score you pumped-up pecs you can be proud of. You’ve got 45 minutes to crush this circuit, which was created for MH by London-based PT and F45 UK ambassador Bradley Simmonds.

Once you’ve completed it, take a 60 second hydration break and then go again. Time to test your chest.

Incline dumbbell press

Sets: 2 / Reps: 35 secs / Rest: 25 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.

bradleysimmonds View Profile
2,121 likes - View Post on Instagram
DUBLIN ☘️ I'm coming for you 👊🏼 Looking forward to smashing three @f45_training classes during my short stay ☘️👌🏼 @f45_townsendstdublin tonight at 6pm 👊🏼 @f45_ifsc tomorrow 7am 👊🏼 @f45_sandyford tomorrow 9.45am 👊🏼 Sign up, Come and join me 👍🏻

Chin-up

Sets: 2 / Reps: 35 secs / Rest: 25 secs

Grab the pull-up bar with your palms facing towards you and a grip that is narrower than shoulder width. Pull yourself up until your head is above the bar. Slowly lower back to the start position.

Flat dumbbell flye

Sets: 2 / Reps: 35 secs / Rest: 25 secs

Lie down on a flat bench holding two dumbbells at your shoulders with your palms facing inwards. Press the dumbbells up until your arms are almost fully extended. This is your starting position. From here, with a slight bend in your arms, arc the weights down to your sides until you feel a stretch across your chest. Squeeze your pecs to return the weights to the start position by reversing the movement.

bradleysimmonds View Profile
4,524 likes - View Post on Instagram
Seize the moment because some opportunities don't come twice 👊🏼 📸 - @steiner.creative

Alternate kettlebell bent over row

Sets: 2 / Reps: 35 secs / Rest: 25 secs

Holding a kettlebell in each hand, knees slightly bent, hinge at the hip: bending forward so your torso is almost parallel to the floor. Ensure your spine is relaxed. Row the bells into your chest one at a time, squeezing your shoulder blade at the top of the movement. Return to the start position, and repeat.

bradleysimmonds View Profile
2,528 likes - View Post on Instagram
Back at the @thefarm.london London today smashing a @trxtraining workout!! For those that have followed me from day one you'll remember the crazy TRX workouts I use to do. A great method of training to really strengthen and improve your core. I'll be posting more TRX videos to showcase good workouts with good form 👍🏻 #getitdone #trx #coreworkout #core #menshealth #muscle #abs #adidas #fitfam Photo credit - @solved.visuals 📸

Spiderman press-up

Sets: 2 / Reps: 35 secs / Rest: 25 secs

Get into a traditional press-up position. Lower yourself toward the floor and bring your right knee to your right elbow, keeping it off the ground. Press back up and return your leg to the starting position. Repeat with the alternate leg. 

Renegade row

Sets: 2 / Reps: 35 secs / Rest: 25 secs

Get into a press-up position with your hands on the handles of two dumbbells. Keeping your core tensed, row the right dumbbell up to your abs then return to the start position. Repeat with the left dumbbell to complete one rep.

This article originally appeared on Men's Health UK.

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  • Shoulder Chest Workouts

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