FRONT LOADED

Chest re­fus­ing to grow? Re­cent stud­ies sug­gest that the bar­bell bench press just doesn’t cut it. Here’s MF model Kirk Miller on what works

Men's Fitness - - Must Do Move -

TAKE AN AN­GLE

Dumb­bells beat bar­bells for most bench-press­ing moves – they pre­vent im­bal­ances and re­duce strain on your el­bows. ‘Twist your wrists about 20° on ev­ery move to iso­late your pecs,’ says Miller (pic­tured).

DON’T FEAR THE GUIL­LO­TINE

‘I never flat bench,’ says Miller. ‘For me, and a lot of other peo­ple, it only re­ally works the shoul­ders and tri­ceps. To hit my chest I do light guil­lo­tine presses.’ This is like a bench press, ex­cept you lower the bar un­til it’s a cou­ple of cen­time­tres above your neck.

SQUEEZY DOES IT

‘Don’t lock your el­bows out at the top of any moves,’ says Miller. ‘In­stead, stop just short of the top and do an iso­met­ric squeeze.’ You’ll also build the mind-mus­cle con­nec­tion – help­ing your pec dance.

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