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Daily Session: The No-Barbell Chest and Triceps Workout

Build your chest and muscular balance without the traditional use of a barbell.
Beth Bischoff

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The bench press is taken and so are all the cable machines, but the dumbbells are all free. Today is chest and triceps day - but isn’t the barbell bench press the best exercise for chest? Truth is, it is unwise only to bench press to see improvement in that lift and the size of your pecs. Andrew Sakhrani, CSCS of Monster Gym in Montreal, Canada solves today’s workout conundrum by giving us a chest and triceps workout that’s all dumbbells.

Directions: Perform all sets of one exercise before moving to the next, using a weight that will allow you to complete the prescribed reps but no more. Rest no shorter than one minute and no longer than two minutes between sets.

1. Flat Dumbbell Bench Press, 4x8

2. Incline Dumbbell Bench Press, 4x8

3. Incline Dumbbell Flye, 4x8

4. Dumbbell Skull Crusher, 4x12

5. Rolling Dumbbell Triceps Extension, 4x12

6. Close-grip Pushup, 4x12

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