8 Killer Upper Body Workouts For Men

#3 Barbell Bench Press

The bench press builds the pec major. It also develops strength in the chest, shoulders, and triceps. In my opinion, it is one of those exercises that you cannot miss.

Instructions

Step 1: Position yourself with your back down on a flat bench placing the hands upon the bar using an underhand grip slightly wider than shoulder-width apart.

Step 2: Now extend the elbows and lift the bar until elbows are extended but not locked. Pause for 1-2 seconds as you fully extend your breath.

Step 3: Lower the weight directly down to the chest as you breathe inwards, keeping the movement pattern slow and steady.

Important Tips: Do 2-3 sets of 10-12 reps each. Do not push the head back against the bench. Avoid over-arching the lower back and lifting the hips off the bench.

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Next Up: Incline Dumbbell Fly