Dips
I suggest warming up with 2-3 sets of 10-12 push-ups and some upper body stretching. Since dips are one of the most difficult
exercises to perform, I recommend doing them first. Make sure to keep your elbows pointed back on this movement. Keeping
the elbows pointed back isolates the chest muscles and only a small bit of the triceps are used. Perform the dip in a slow
controlled fashion. Dips are difficult to do so it may take time until you can perform the recommended number of sets. Stick
with it—your efforts will soon pay off. Perform 2-3 sets, 6-10 reps with a two-minute break between each set.
Barbell/Dumbbell Bench Presses
When performing the pressing movements complete the set in a slow controlled fashion taking about 3-5 seconds to lower the
weight and about 2-3 to raise it. Rest two minutes and repeat the process for 3-4 sets of 6-10 reps.
Incline Bench Press
If your bench allows, change the pin in the bench so your chest muscles are stimulated at different angles. While performing this
exercise, don’t lock out at the top. By not locking out, you’ll keep the muscles under tension and stress; two of the main factors
that make muscles grow. Do 2-4 sets of 6-8 reps.