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On the fifth set instead of doing only 3 reps try to get as many as possible stopping shy of failure. Your hands should be on the floor at shoulder level just a bit wider than your shoulders.
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If you are able to perform 5 or more reps add weight to this lift the following week.
. Set the backrest on your exercise bench to around 80-degrees. Dumbbells are invariably more joint-friendly than the same exercise done with a barbell. The reverse grip bench press is a barbell bench press variation that alternates the lifters grip and has the knuckles point towards their feet.
This one seems Easy but is actually pretty Hard to do with good form. Start in a standard pushup stance with your chest on the floor. Sit on the bench and plant your feet firmly on the floor.
Abs obliques and lats. Close Grip Bench Press - Start with 70 of your one rep bench press max. This is a body weight exercise that uses a flat bench.
Doing this exercise seated also provides your lower back with some beneficial support. This reverse grip causes more elbow tucking which ends up working the upper chest front delts and biceps more than the standard bench press grip.
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