Boost Your Bench and Build New Muscle

With weight exercises, use an amount of weight that allows you to complete the sets with perfect form. Starting in week 2, you'll do two exercises. Do these routines once or twice a week.

Weeks 1 and 2

Pushup

Do three sets of pushups to failure. This prepares your rotator cuffs for heavier loads. Lie facedown with your hands just outside your shoulders. Tighten your core and glutes and push away from the floor until your arms are straight. Lower your body to lightly touch your chest to the floor.

Weeks 2 and 3

Barbell Bench Press

Keep doing pushups in week 2, but add this. Do three sets of 12 repetitions to improve chest strength. Lie back on a bench with your feet flat on the floor. Remove the bar from the uprights using an overhand grip (palms facing away from you), your hands slightly wider than shoulder-width apart. Slowly lower the bar to your chest, just below the nipples. Pause, then press the weight back up until your arms are straight again.

Weeks 3 and 4

Dumbbell Bench Press Progression

Keep the barbell bench press in your week-3 routine and add this progression, which will help stabilize your arms, increase range of motion, and balance strength on each side of your body. Do three sets of 12 repetitions. Lie back on the bench, holding the weights alongside your chest. Press the dumbbells straight up, lower them, and repeat. Alternate: This time begin with both dumbbells overhead. Lower one to your chest and press it back up. Repeat with the other arm. Unilateral: Hold one dumbbell overhead and place your other hand at your hip. Keep your abs drawn in as you lower and press the weight with one arm. After 12 reps, switch the weight to your other hand and repeat.