MF 10.

2012

personal trainer

Chest workout
Superset one

1A 20-degree incline fly 2B Dumbbell bench press

l Sets 3 l Reps 10 l Tempo 4010 l Rest None l Sets 3 l Reps 10 l Tempo 4010 l Rest 90 seconds

l Lie flat on an incline bench TARGET MUSCLEs l Lie flat on a bench TARGET MUSCLEs
holding a dumbbell in each hand holding a dumbbell
with hands out in front of your in each hand with
chest and palms facing each other. arms straight.
Pectoralis major
l Keeping a slight bend in your l Slowly lower the Pectoralis major
elbows, slowly lower the weights Anterior deltoid weights, flaring your
out to the sides until you feel a elbows out to the sides,
stretch across your chest. Turn until you feel a stretch
your wrists as you go so the across your chest.
backs of your hands face up l Pause briefly, then
at the bottom of the move. press the bar back up
l Squeeze your chest hard powerfully, focusing
to return the weights to Pectoralis on squeezing your
the start, twisting your chest on the way up. Triceps
minor
wrists back on the way. (underneath) Anterior deltoid

124 | MF | OCTOBER
How to l Warm-up
Warm up with some push-ups
l Sets and reps
Perform a set of exercise 1A, then
l Tempo
 ach move has a four-number tempo
E
do this and bench presses using an a set of 1B, then rest for the time at which it needs to be performed:
workout unloaded barbell. shown. After three sets, move on to the lowering phase, the pause, the
the second superset and repeat. lift and the pause at the top.

Superset two

1A Guillotine press
l Sets 3 l Reps 8 l Tempo 3110 l Rest None
l Lie flat on a bench holding
a barbell with arms straight
using an overhand grip,
hands slightly wider than
shoulder-width apart.
l Slowly lower the bar,
flaring your elbows out
to the sides, until it is just
above your Adam’s apple.
l Pause briefly, then press
the bar back up powerfully.
l Have a spotter to
ensure the move is
performed safely.
2B Kneeling
crossover
l Sets
cable
3 l Reps 15 l Tempo 3120 l Rest 90 seconds
TARGET MUSCLEs l Kneel between two cable TARGET MUSCLEs
stacks holding D-handles
Pectoralis major attached to the high pulley with Pectoralis major
Pectoralis minor arms almost fully extended.
(underneath) Anterior deltoid
l Keeping your chest up and
Anterior deltoid a slight bend in your elbows,
squeeze your chest to bring
your hands around in an arc so
they meet in front of your body.
l Hold this contraction briefly Lats
and focus on squeezing your
chest as hard as possible,
Triceps
then reverse the move
slowly back to the start.

mensfitnessmagazine.com.au | MF | 125