- 18 reps x 50 kgRIR 3
- 28 reps x 50 kgRIR 2
- 38 reps x 50 kgRIR 1
Set upper back tight, maintain a repeatable touch point, and drive feet into the floor through lockout.
Chest Workouts With Barbells
Barbell-first chest workouts built around horizontal and incline pressing patterns, with evidence-informed effort targets, practical kilogram loading, and repeatable progression for steady strength and hypertrophy gains.
Set load units
Workout 1
5 exercises15 sets
Barbell Chest Strength and Hypertrophy Template
Chest, Triceps, Front Delts
A chest-focused barbell template using straight working sets near failure to build pressing strength and chest hypertrophy with manageable fatigue.
- 1
- 2
2ExerciseBarbell Incline Bench Press
Rest 2m 30s
- 110 reps x 40 kgRIR 3
- 210 reps x 40 kgRIR 2
- 310 reps x 40 kgRIR 1
Keep shoulder blades pinned and lower bar to upper chest with forearms vertical at mid-rep.
- 3
- 110 reps x 42.5 kgRIR 3
- 210 reps x 42.5 kgRIR 2
- 310 reps x 42.5 kgRIR 1
Use a grip only as wide as shoulder comfort allows and keep wrists stacked over elbows.
- 4
4ExerciseBarbell Decline Bench Press
Rest 3m
- 18 reps x 55 kgRIR 3
- 28 reps x 55 kgRIR 2
- 38 reps x 55 kgRIR 1
Secure leg position before unrack, keep glutes and upper back in contact with bench, and use safeties/spotter.
- 5
5ExerciseBarbell Floor Press
Rest 2m 30s
- 18 reps x 45 kgRIR 3
- 28 reps x 45 kgRIR 2
- 38 reps x 45 kgRIR 1
Pause triceps on floor briefly, keep wrists stacked, and drive evenly without hip heave.