Introduction
Find yourself being stuck at the gym. Gym to busy and you can’t get the equipment or machines you want? Well lucky for you we have you covered. In today’s blog, we are going to go over a one bench workout aimed at the chest. So if you find yourself struggling for time or equipment this could be a great post for you.
We will be doing a few of these for different muscle groups, we might even do a variety of scenarios like barbell workouts etc, however that is in the future. For today, let us talk about a chest workout.
The Workout
This One Bench Workout is going to focus on a giant set, we are going to be doing 4 exercises back to back and completing a few rounds. Going to be a high volume, high intensity. Let us get into the workout.
- Dumbbell Press (Incline) X8
- Dumbbell Fly’s (Incline) X12
- Plate Press (Incline) X25
- Pressup XAMRAP
3-5 Rounds
No Rest Between Exercises
2-3 Minutes Rest Between Rounds
The Breakdown
As we have said above we are going to be doing a giant set. The first exercise we are going to be doing for this One Bench Workout is an incline Dumbbell Press. We are going to be completing 8 reps of these exercises so choose a weight that you can comfortably complete 8 Reps. Don’t worry if it feels a bit light at first, it will be harder as we go through. With the incline dumbbell press, you are going to want to slow them right down and explode up. 3 second negative and explode back up.
After you complete 8 reps you are going to go straight into 12 Incline dumbbell fly. Again, choose a weight that you can complete 12 good, solid reps with great form and a good tempo. Nice and slow again, you don’t have e to go as slow as the press as your chest will be slightly fatigued. But a 1-2 second negative is fine, and once again, explode back up.
Once you have completed 12 rep, you are then going to go into 25 plate presses. You can speed the tempo up here, just get 25 reps. Once that has finished you are going to complete as many press-ups as you can. Might be 3 or it might be 33 but just go till failure.
Take 2 to 3 minutes rests and then complete. Do this 3 to 5 times depending on fatigue and/or time.
You might have noticed that most of these exercises are performed on an incline bench. you can mix it ups, but keeping it all incline (or flat if you prefer) means you will spend less time moving equipment around.
Conclusion
Hopefully, this One Bench Workout will help you out during busy times at gyms. As we said in the introduction we will be writing a few more of these for some other body parts. We might do a back and shoulder one bench workout. These are great for times when the gym is too busy, or even if you are in a rush to get in and get out.
As with every workout, you will benefit more from proper form than you will from heavy weight. So make sure you are choosing form over weight and you will see and feel a big difference. As always if you have any questions please get in touch with us here or over on our Instagram.
We have a collection of other workouts on this blog, just search for workouts in the right hand search bar to see them all. A huge range so there is something for everyone!
What are your plans after getting back into the gym? Bulking? Cutting? We would love to hear so let us know over on our Instagram.
We have a whole range of one Bench Workouts which are perfect for busy gyms. Check them all out below.
Written by Kieran Blacker
Kieran is the CEO and Founder of Sets & Reps. He decided to make an application that helped people get a gym workout when not at the gym. He designed, Coded and built the application himself.
3 thoughts on “A One Bench Workout – Time for International Chest Day”
Comments are closed.