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Built By Science Daily Trainer: Day 30, Chest

Let's chisel your chest with these compound movements. Hang tough and stick to the tempo. Press on!

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Skip the newb move of heading over to the bench and busting out a few dozen lightweight reps in one workout. Train smart. Remember, the goal of phase two is to develop strength, so go heavy. Rest between sets to give your muscle and central nervous system time to recover and gain a second wind.

Keep your form tight. When you bench, think about pinning your shoulder blades back and down. This will give you a stable surface to press from. Tuck your elbows in and make sure they're close to your body to avoid placing unnecessary stress and torque on your shoulders.

Stay strong and power on!


Barbell Bench Press - Medium Grip

5 sets of 5 reps. Tempo: 2-0-1. Rest: 3 minutes
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip


Incline Dumbbell Press

4-5 sets of 6-8 reps. Tempo: 2-0-1. Rest: 90-120 seconds
Incline Dumbbell Press Incline Dumbbell Press


Decline Dumbbell Bench Press

3-4 sets of 6-8 reps. Tempo: 2-1-1. Rest: 90-120 seconds
Decline Dumbbell Bench Press Decline Dumbbell Bench Press


Dumbbell Flyes

3-4 sets of 8-10 reps
Tempo: 2-2-1. Rest: 60-90 seconds
Dumbbell Flyes Dumbbell Flyes

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