Lie on an incline bench holding a dumbbell in each hand by your shoulders. Get strong and ripped up top with this three-workouts-a-week chest, back and shoulders plan. You can still hit your compound exercises to smoke your chest while redlining your abs for a decent chest and six-pack session.
Seated barbell press or seated behind the neck barbell press.
If thats all you do and you have a problem with the sides then it has to be bodyfat....
I want to lift 4 or 5 times a week.
The MMA one is for performance, and it aimed for those trying to boost their performance for the sport.
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