Many guys love bench presses, dumbbell flyes and other movements because they stay more focused on the upper body, although many don't love training the lower body, but the upper body is not always well trained either, resulting in not having a very outstanding training area either.

One fitness guru shared his experience of over a decade, but his training wasn't easy. We asked him to share his favourite upper body bench press and you too can experience his simple and straightforward workout. We've added a few tweaks to classics like the one-arm dumbbell bench press and arnold shoulder press, as well as plenty of decreasing sets and supersets.
Volume is key in your quest to get in shape and if you've done high density training before you'll feel the pain that comes with it. Prepare your chest and triceps for the challenge. The following moves will do wonders for your inverted triceps training!

technique tips
1. Upper incline bench press
it is very tempting to use oversized weights in this large compound movement, but today's workout is special and should not be done with large weights. To complete 3-5 sets of 10 reps, so choose a medium weight and try to complete each movement! The last set will end with a decreasing set, so lose about 20% of the weight for the first two sets, then do another set after the second. Get a gym partner to help you through the moves if you need it!

2、arnold shoulder press
for the arnold shoulder press, don't let you exhaust yourself in the first three sets. Instead, choose a suitable weight and only do the last set to exhaustion, allowing the shoulder muscles to pump strongly and the blood to flow well in preparation for the next movements! Take decreasing sets until exhaustion.

3. Dumbbell front planks
as the first movement of the first superset, again, choose a challenging weight that does not require momentum from the rest of the body to help complete the movement. You can alternate or do them with both hands to complete the prescribed number of reps and get the volume working! Pull your shoulders back, push your abdominals hard and keep standing straight.

4. Triceps arm curls
this is a movement i really like to train, lying flat on the bench, and can be very effective in training the triceps muscles. If possible, use a curl bar in this movement to create a more comfortable position for your wrists and avoid a twisted position of the barbell. Take care to push the bar upwards equally on both triceps and do not compensate for the weak side hand. One thing to keep in mind with this movement is to prevent the apparatus from slipping, which could cause injury.

5. Rope triceps arm flexion
find the correct position in front of the rope apparatus, choose the right weight, get a good pump and complete 15 reps per set with correct posture and a complete range of motion. Take care to keep the elbows in and fixed in position during each extension. If holding 12-15 reps per set, lower the weight if you feel heavy.

6、butterfly machine flying bird
you'd think the butterfly machine flying bird would be easy, wouldn't you? It is recommended not to do it too fast. It can be made more difficult and can subsist combined with other movements in the movement. Start with one repetition with both arms. Then hold the left arm in the top contracted position and do it once with the right arm. Then, keeping the right arm stationary, repeat with the left arm, "Hands, right, left", doing five reps per set, which equates to a total of 15 reps.

7. One-arm dumbbell bench press
you think the dumbbell bench press is just a chest exercise? This movement will teach you other skills. It requires a lot of core stabilisation to prevent yourself from falling sideways, and you need your entire upper body to generate tension before you move the press. Push the dumbbells straight upwards with the elbows slightly tucked in to avoid overstressing the front deltoids.

these few movements are big enough for beginners to emphasise, and can be a good workout for the upper body muscles, as well as a good workout for the core muscles. If you don't want to work out too many movements at once, you can choose a few to add to your training plan, and as your training years increase, your training level will improve and you will be comfortable with many of the movements.