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Hold the dumbbells at shoulder level with palms facing each other and push the weights together hard so you feel your pecs flex. Press the weights up from shoulder level until your arms are over your ...

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Incline Dumbbell Chest Press: 60 secs rest between sets. Drop set to failure following the final set. Eccentric Barbell Push Press: Use a slow eccentric (4-5 seconds). Rest 90 secs between sets.

Perform the same chest press exercises with a standard, shoulder-width grip, but incline the bench so that you’re about 30 degrees from the horizontal position.

Swap the incline chest press for a floor press with your upper back propped up to mimic the angle. For the seated tricep extension, you can simply kneel or stand.

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The overhead press is similar to the chest press, Signore said, but changes the range of motion from horizontal to vertical, which engages your shoulders and upper back more, as well as your triceps.

The incline push-up targets the same muscles as a regular one, says Bone. ‘Primarily, the chest, triceps and shoulders, with help from the lats and core as stabilising muscles,’ he explains.