WARM UP – Incline Dumbbell Press 3 x 25 reps. Super-setted with 3 x 20 Dumbbell Tate Press. Allow 30-45 seconds rest.
Incline Barbell Press. When you un-rack the barbell ensure your scapula are depressed (sunk into the bench). 2 sets of 15 reps, content tension, no lock out at the top. Then do another 2 sets focusing on eccentrics and a heavier weight of 6/8 reps with 3 second lowering phase. Then finally, lower the weight and hit 1 set of 21’s – 7 lower phase partials, 7 upper phase partials and 7 full reps. 5 varied sets in total.
Cable Cross Overs. Set the cables to approx head height and hug the cables together, in front of you and squeeze the upper chest. Palms should be touching in the middle and just below head height at the end of range. Perform 4 sets of 8 reps. Really squeeze the cables together in the middle and hold for a second or 2.
Single Arm Incline Hammer Press. Sit side on to the machine so that when your arm presses the weight it comes completely across your body. Load the weight so you can perform 10-15 reps and feel the squeeze on each rep. If you feel it in your shoulders, the weight is likely to be too heavy. Perform 4 sets of 10-15 reps for each arm. Allow no rest in between sets.
Incline Press Ups. Head over to a bench and put your toes up onto the bench. Perform 15-25 Press Ups with your chest touching the floor at the bottom (full range) and then super set these with plate press. For the plate press, lay flat on the bench and with your palms clasping the plate, press the plate up and aim to get the insides of your elbows to touch (you won’t be able to, but try to drag them in as much as possible to squeeze the pecs). Hold the squeeze for 1-2 seconds in the middle – perform 8 reps on the plate press. 4 sets in total.