Shortcut To Strength: Day 2 - Bench Press Strength Focus

Give your legs a break and push yourself through today's workout. We're taking the focus to the chest, shoulders, and triceps.

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When it comes to the bench press, there's a lot of debate over what the proper grip width should be. Everyone's preference will be a little different, but a fairly well-accepted measurement is taking the distance between your shoulders and multiplying it by 1.5. This is how far apart your hands should be on the bar.

If you utilize this grip, your arms will be in the perfect position at the bottom of the movement to allow for maximal drive out of the bottom portion of the lift.

In today's workout, your first three exercises will target all three areas of the chest. Pick a heavy enough weight so that the last 1-2 reps of each set is a challenge. Finish off by pushing through some shoulder and triceps work. You shouldn't be able to hold your arms up by the time you walk out of the gym!

Remember to watch the video on Day 1 for quick tips on how to instantly increase your strength in the bench press.

Bench Press Strength Focus: Chest, Shoulders, Triceps

Bench Press

5 sets of 8 reps (80% of 1RM)
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip


Incline Dumbbell Press

4 sets of 8 reps (8RM)
Incline Dumbbell Press Incline Dumbbell Press


Dumbbell Fly

3 sets of 8 reps (8RM)
Dumbbell Flyes Dumbbell Flyes


Barbell Shoulder Press

3 sets of 8 reps (8RM)
Barbell Shoulder Press Barbell Shoulder Press


Dumbbell Lateral Raise

3 sets of 8 reps (8RM)
Side Lateral Raise Side Lateral Raise


Face Pull

3 sets of 8 reps (8RM)
Face Pull Face Pull


Barbell Shrug

3 sets of 8 reps (8RM)
Barbell Shrug Barbell Shrug


Close-Grip Bench Press

3 sets of 8 reps (8RM)
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension

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