This workout will hit both the upper portion of the chest and the lower portion of the chest equally as hard. You will need both a incline bench and a decline bench. The combination of the two, incline for the upper pec fibers, and decline for the lower pec fibers, will create a total chest burn. I strongly recommend using a spotter on this, else it will be too dangerous.
Start by doing incline barbell bench press for 8 reps ( choose a weight that is tough for the given reps ). When your done go right into decline dumbbell bench presses for 12 reps ( this weight should be lighter than if you were going to do 12 reps of decline by itself, since this is a superset the weight should be slightly lighter). Rest for 90 seconds, or about the time it takes for your partner to complete this routine. Repeat 2-3 times.
Incline Barbell Bench Press 8 reps
SUPERSET WITH
Decline Dumbbell Bench Press 12 reps
Rest 90 seconds. Repeat 2-3 times.
