THE BEST BARBELL-ONLY CHEST WORKOUT

There are three training methods that have proven effective for building muscle: using heavy weights, doing lots of reps, and lifting explosively.  The first two are familiar to you, but you probably haven’t thought much about the third—known as speed work. Combine all three and your chest will have to grow.

HOW IT WORKS 

We want you to perform the classic bench press on a slight incline. Not only is it safer for your shoulders, but it also brings the pecs more strongly into the movement. The speed bench press is done light, but that doesn’t mean easy . Light weights travel faster, and your goal should be to make every rep move at warp speed. Explosive reps activate the most
powerful muscle fibers and also help you overcome sticking points in your bench press.

DIRECTIONS 

Complete all sets for one exercise before moving on to the next.  

1 LOW-INCLINE PRESS

SETS: 3 REPS: 6–8 REST: 90 SEC.

Set an adjustable bench to an incline of no more than 30 degrees, or rest a flat bench on a weight plate or mat to tilt it slightly. Grasp the bar just outside shoulder width and arch your back so there’s space between your lower back and the bench. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up.  

2 SPEED BENCH PRESS

SETS: 3 REPS: 5 REST: 60 SEC.

Bench press as described at left, but do so on a totally flat bench. Use 60% of your max. So if you think you can bench-press 250 pounds one time, perform your sets with 150, exploding each rep off your chest as fast as you can.  

3 LANDMINE PRESS

SETS: 3 REPS: 8, 10, 15 (EACH SIDE) REST: 60 SEC.

Wedge the end of the barbell into a corner of the room (to avoid damage to the walls, you may have to wrap a towel around it). Load the opposite end with weight and grasp it toward the end of the sleeve with your left hand. Stagger your stance so your right leg is in front. Press the bar straight overhead.