Strength Training

Chest plan

Compound and isolation movements for pressing power and upper body strength.

Warmup

  • 5 min ski erg or light jog
  • 2 x 15 band pull-aparts
  • 2 x 10 push-ups
  • Shoulder dislocations with PVC pipe x10

Workout flow

  1. Primer sets with empty bar
  2. Main lift pyramid
  3. Accessory superset
  4. Finisher conditioning

Estimated duration: 60-70 minutes

Cooldown / Stretching

  • Doorway chest stretch 2 x 30s
  • Thoracic rotations 2 x 10
  • Pec minor stretch on foam roller

Exercises

Barbell Bench Press

chest, triceps, shoulders • Barbell

Barbell Bench Press image

Steps:

  • Lie flat on bench with feet rooted
  • Grip bar slightly wider than shoulder width
  • Lower bar to mid chest with control
  • Drive bar up while keeping elbows tucked
Beginner 3 x 10
Intermediate 4 x 8
Advanced 5 x 5
Pro 6 x 3

Notes: Keep scapula retracted and pause 1s on chest.

Weighted Dips

chest, triceps • Dip bars, weight belt

Weighted Dips image

Steps:

  • Lean forward 20-30 degrees
  • Lower until upper arms parallel to ground
  • Press up explosively
  • Lock out at top
Beginner 3 x 8 (bodyweight)
Intermediate 4 x 6 (+10kg)
Advanced 4 x 5 (+20kg)
Pro 5 x 3 (+30kg)

Notes: Control descent, explosive ascent.