Incline Bench Press

3 sets – 5 reps

Overhead Press

3 sets – 5 reps

Incline Dumbell Press

3 sets – 6-10 reps

Cable Flies

2 sets – 10-12 reps

Side Raises

3 sets – 8-12 reps

Overhead Dumbell Extensions

3 sets – 8 – 12 reps

Watch the video below:

 

(Click here to watch on YouTube)

Incline Bench Press

Here we filmed a very typical push workout of mine. Starting off with incline bench press. 3 warmup sets or ”prime” sets as I like to call them. Priming my nervous system for the heavier loads. After the warmup sets I’ll do 3 working sets of 5 reps with a relatively heavy weight. Focussing on speed, explosiveness and starting strength, that’s why you see me pause on my chest for a second every rep. All of these reps are performed pretty fast and that’s because I train to be faster, not slower. It doesn’t make sense to me to perform repetitions slowly. As your body adapts to the stimulus that you provide it.
As you can see I don’t go to failure on these. I always leave atleast 2 reps in the tank on the basic compound movements. Instead, I focus on progressive overload by increasing the workload on these movements every workout by either increasing the weight, amount of sets or amount of reps. I stimulate muscle growth with 2 basic factors: first is progressive overload, I start the workout and muscle with heavy basic compounds and try to progress on those. And after that I focus on metabolic fatique, which is basicly additional volume, by doing some assistance movements which are often isolation exercises.

Overhead Press

Next up is the overhead press. Again, doing 3 sets of 5, focussing on being explosive and progressively overloading the muscles involved. I normally do push presses instead. Which are actually superior to the overhead press. Why that is, I will share in an upcoming informative video but today I didn’t feel as strong or stable so I stuck to the strict overhead press. As I said earlier, at the start of every workout I focus on basic compound movements. In a push workout this is incline bench press and push press. In a pull workout it will be bent-overs rows, or sometimes weighted chinups, and deadlifts. If I’m doing squats on a pull workout, then obviously squats is also one of them. And those are basically the 5 basic heavy compounds I begin with while keeping track of the strength progression.

Incline Dumbell Press

When we’re done with the 2 heavy basics, I usually move on to some assistance exercises to hit the muscle from another angle and to do some more volume for increasing metabolic fatique of my chest, delts and triceps. I like to do exercises that have certain amount of carry-over to the basic 5 movements. That means that the secundary exercises help me become more efficient and better at the first movements. These dumbell presses for example help me with the strength throughout the whole range of motion as I can go further down with the dumbells as were with a barbell I’m forced to stop at my chest. This exercise will also incorporate a stretch reflex which I will explain the benefits of in an upcoming video.

Cable Flies

After 3 sets of this I think I did 2 sets of cable flies just for some more volume and because I enjoy the feeling of a pumped up chest but I don’t like to do any more sets than necessary. I’m a minimalist in exercise selection and volume and rather be efficient as I have more stuff to do. Because what stimulates growth? Set after set with non-maximal weight? Or a few really heavy, intense ”growth” sets. If you have the energy and time for it you can do more, but even then, I dont like to do sets that don’t ”count” you know. I like to work my way up the rack when I’m already warm. or else I’m just doing repetitions for sake of doing repetitions. I’m not getting an y benefit out of it.

Side Raises

We finish off the delts with some side raises, one of my favorite exercises. After you’ve done your heavy compounds, you can add in a few sets of these to increase metabolic fatique, helping you to really fill out the delts and give you that wide illusion.

Triceps

We didn’t film the tricep work, that will come in a later video. With triceps I usually do one or two exercises incorporating shoulder extension to create a stretch reflex and really hit the long head of the triceps. Either skullcrushers or overhead dumbell extensions.

Please leave a comment below or let me know any questions you have.  I’d love to hear what you think!

Please subscribe below to get automatic updates of my latest (video) blogs:

Thank you so much for your support, and if you have yet to leave a rating or review, please leave me an honest one on  YouTube.  I appreciate it!
-Stefan