P.R. On The Bench Press

You have big plans for your bench, but with­out a good work­out strat­egy, you’re headed for fail­ure. Ap­proach it safely with this guide.

Men's Health (Singapore) - - ON THE COVER -

You have big plans for your bench, but with­out a good work­out strat­egy, you’re headed for fail­ure. Ap­proach it safely with this guide.

TEST 1 10 PER­FECT PUSH-UPS

Video-record your­self from the side do­ing push-ups. Your head, up­per back, glutes and heels should form a straight line. Keep your el­bows close to your sides, and lower your chest un­til it nearly touches the floor.

Pass

You per­form 10 con­sec­u­tive flaw­less reps.

Fail

You can’t do 10 reps or can’t main­tain form.

DAILY FIX

From an all-fours po­si­tion, place your left hand be­hind your head. Keep­ing your right arm straight, bring your left el­bow to­wards your right el­bow. Re­verse the move. Do 2 to 3 sets of 15 reps per side.

TEST 2 10 CURL BAR PUSH-UPS

As­sume a push-up po­si­tion on your fists, thumbs fac­ing out­wards (as if you’re about to do a bi­ceps curl), chal­leng­ing your shoul­der sta­bil­ity. Fol­low the same push-up in­struc­tions as in Test 1.

Pass

You do 10 con­sec­u­tive con­trolled reps.

Fail

You can’t keep your back straight or do 10.

DAILY FIX

1. Work up to it. Com­plete a to­tal of 10 reps over

3 sets. Take short breaks when­ever needed.

2. Do push-ups off two equal-size hex dumb­bells po­si­tioned so your thumbs face out­wards as above.

TEST 3 FEET-EL­E­VATED BOSU PUSH-UP

Set a Bosu bal­ance trainer on the floor, round side down. Put your hands on its flat side and feet on a box or bench. Bend your

lower your chest so it al­most touches the Bosu, and press back up.

Pass

You com­plete 10 con­trolled reps.

Fail

You can’t keep your back straight or do 10.

DAILY FIX

1. Lessen the load. Place your arms on the Bosu but keep your feet on the floor and do 15 per­fect reps. 2. Spend another week do­ing 15 reps with your arms on the ball and your feet on a 15cm-high box.

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