If you’ve found yourself scrolling in between bench sets and are stuck in a rut, we have a muscle-building session with the power to give a pec pump to the most experienced of lifters.

But before you embark upon this chest and tri’s hypertrophy boost, it designer, MH Elite coach Gustavo Vaz Tostes, has some advice for you. ‘Make sure you choose the right weight – one that will fatigue you. So if you get to 10 reps, but you feel like you could have done another five, that weight is not right. The right weight is the one that you fatigue at the end of that rep scheme,’ says Tostes.

For those who tend to skip their rest time, he also has an important tip in order to not miss out on strength and muscular gains. ‘It’s important to respect rest. A lot of people don’t rest enough, they take 30 seconds to a minute rest, so they’re not going to be able to hit the same number with the same weight. They didn’t allow their body to recover that energy system to go again. Aim for around 2-3 minutes rest’

You’ve been warned, time to get after it.

The Workout

dumbbell press

Incline Dumbbell Press x 10 Reps and 4 Sets (Followed by Two Drop Sets)

Begin with the bench set at a 30-45 degree incline. Sit at the end of the bench with the dumbbells on your knees. Lean back on the bench and lift the dumbbells over your chest by alternately kicking your knees up to help you. Have your feet planted on the floor, core engaged and arms locked out with the dumbbells directly above the upper chest. Slowly lower the elbows into an arrow shape just below your shoulders so that you get a big stretch across the chest. Pause for a second before pushing the weights explosively away from you, back to your starting position as you exhale, ready to repeat.

Superset 1

barbell bench press

Bench Press x 10-12 Reps and 4 sets

Lay flat on a bench, your knees bent, pushing your feet into the floors. Take the weight out of the rack, locking out your elbows. Lower the bar slowly until the bar touches your chest. Keep your elbows at a 45-degree angle, and pause here before explosively pressing back up.

cable crossover

High Cable Chest Fly x 10-12 Reps and 4 sets

Holding on to the handles take a few steps away from the cable machine and stagger your feet with one leg forward and one back. With the arms straight out either side of your body, keep a slight bend in the elbow and your chest proud. Bring the fists to meet each other in front of your torso and squeeze the pecs. Slowly reverse the movement.

Superset 2

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Dumbbell Chest Fly x 10-12 Reps and 4 sets

Lay flat on a bench holding a pair of dumbbells, locked out above your chest. With a slight bend in your elbows, slowly lift your dumbbells outwards and down, towards the ground, in a fixed arc. Stop when you feel a deep stretch across your chest, before powering back up explosively.

tricep rope pulldown

Tricep Extension x 10-12 Reps and 4 sets

Hold on to the cable attachment, tuck your elbows close to your body and position your forearms parallel to the ground. Push the attachment away, keeping your elbows and upper arms pinned, and squeeze your triceps hard as you straighten out your arms, before slowly reversing the movement until your forearms are parallel once again.

Headshot of Kate Neudecker

Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.

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