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Blast the chest/del's/tri's!

Dips are probably most effective at working all those areas if you had to choose one movement. Or incline bench?

I like to use a variety though, different bench angles, grips, bb and db, press/flye etc
 
Dips, standing press and dips. :)
[MENTION=12360]Wolfgang[/MENTION]; that's looks brutal.
 
Shrek said:
Dips, standing press and dips. :)
@Wolfgang ; that's looks brutal.
Click to expand...

Ive done max reps off chest, 1 board, 2 board, 3 board, then stand up and throw your arms around like a petulant child til it stops hurting. Delts and tris were friedddd.

It's a pain in the butt, but it's do-able on your own. Just have various size thick PVC pipes next to you and put them under your shirt as you go. Only problem is re-racking to do it.
 
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