Flat Dumbbell Bench Press

Flat Dumbbell Bench Press

flat dumbbell bench press

  • Elbows come out to 45 degrees relative to the body.
  • Can be limited by how much weight you can get into position.
  • Good for middle rep ranges of 8-12 reps.
  • Keep the shoulders back.

Clap Push-ups

Clap/Plyo Push-ups

clap push-ups

  • Don’t worry about full extension of the arms.
  • These are explosive and a great warm-up exercise for chest day.
  • The ‘clap’ itself is not necessary – you can just make sure the hands leave the ground.
  • Try 2-3 sets of  8 reps before your main workout to activate your chest muscles.