WORK­OUT 1 CHEST

This ses­sion will tax both the up­per, lower and mid­dle parts of your pec­toral mus­cles – as well as work­ing your shoul­ders and tri­ceps – so you can start to sculpt a big­ger, broader and more de­fined chest.

Men's Fitness - - Features | Last-minute Beach Body -

Dumb­bell bench press

Sets 5

Reps 8

Rest 30sec

Why Hits your chest, shoul­ders and tri­ceps

How Lie on a bench with a dumb­bell in each hand and your feet flat on the floor. Press the weights di­rectly up un­til your arms are straight, then lower back to the start.

Dumb­bell pull-over

Sets 5

Reps 8

Rest 60sec

Why It opens up your chest by fully stretch­ing your pec mus­cles at the bot­tom of each rep. How Lie on a flat bench with your head sup­ported and feet on the floor. Hold a dumb­bell with both hands over your chest then lower the weight be­hind your head. Pull the weight back over your head to re­turn to the start.

In­cline ham­mer press

Sets 4

Reps 10

Rest 30sec

Why Press­ing on an in­cline fo­cuses the work on the up­per part of your chest. How Lie on an in­cline bench hold­ing a dumb­bell in each hand by your shoul­ders, keep­ing your chest up and your feet flat on the floor. Press the weights di­rectly up un­til your arms are straight then lower back to the start po­si­tion.

Cable flye

Sets 3

Reps 12

Rest 30sec

Why It works the mid­dle part of your chest as well as the front part of your shoul­ders. How Stand in the mid­dle of a cable ma­chine hold­ing a D-han­dle in each hand. Keep­ing a slight bend in your el­bows and your chest up, bring your hands down in an arc to meet in front of your chest. Re­verse the move­ment back to the start.

Cable cross-over

Sets 3

Reps 12

Rest 60sec

Why It hits the mid­dle of your chest again to sculpt more de­fined pecs. How Fol­low the form guide for the cable flye, but bring your hands down to meet at the top of your thighs. Try to get a good stretch at the top po­si­tion.

In­cline dumb­bell flye

Sets 4

Reps 10

Rest 60sec

Why It iso­lates the chest mus­cles, forc­ing them to do all the work. How Lie on an in­cline bench with a dumb­bell in each hand with arms straight and palms fac­ing. With a slight bend in your el­bows, lower the weights to the sides, then squeeze your chest to raise your arms and re­turn to the start.

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