Men's Fitness - - Trainer -

1 Dumbbell bench press

Sets 3

Reps 10 Rest 60sec

Why Us­ing dumb­bells for this clas­sic chest builder em­pha­sises your pecs more than the bar­bell ver­sion, be­cause the dumb­bells move slightly in­wards through­out the rep and also go through a greater range of mo­tion. How Lie on a bench with your feet on the floor di­rectly un­der­neath your knees. Hold the dumb­bells above you with arms straight, then lower them to your chest. Then drive your feet hard into the floor and push the dumb­bells back strongly to the start po­si­tion.

2 Bench press

Sets 5

Reps 5 Rest 60-90sec

Why It’s a clas­sic for a rea­son: a prop­erly ex­e­cuted bench press (your feet should be press­ing into the floor) will tax your whole body and al­low you to use heavy weights to max­imise up­per-body de­vel­op­ment. En­sure your form is cor­rect to avoid in­jury and max­imise growth. How Grip the bar with hands slightly wider than shoul­der-width apart and squeeze your lats to­gether to cre­ate a press­ing plat­form be­fore you take the bar out of the rack. Watch the ceil­ing, not the bar, to en­sure you’re press­ing in the same line each time. Lower the bar to your chest, aim­ing to brush your T-shirt with­out bouncing. Press up pow­er­fully, pause at the top, then do your next rep.

3 Di­a­mond press-up

Sets 3 Time 8-10 Rest 60sec

Why This press-up vari­a­tion places ex­tra em­pha­sis on your tri­ceps, while slightly chang­ing the stress on your chest to hit it from a dif­fer­ent an­gle. How Get into a press-up po­si­tion, plac­ing your hands close to­gether so your thumbs and in­dex fin­gers touch. Keep­ing your body in a straight line with your abs braced, lower un­til your chest is just above the floor, and then press back up.

4 Front squat

Sets 3

Reps 10

Rest 60sec

Why Shift­ing the bar in front of you moves the em­pha­sis to your quads but also makes the move safer you’ll be less likely to tip for­wards and en­dan­ger your lower back.

How Take the bar out of the rack so it’s rest­ing on the front of your shoul­ders and your palms face up­wards. Squat down, keep­ing your chest up, then drive up through your heels to stand.

5 Dumbbell jump squat

Sets 3

Reps 5

Rest 60sec

Why This ex­plo­sive move will ac­ti­vate your fast-twitch mus­cle fi­bres, prim­ing your ner­vous sys­tem so you get max­i­mum mus­cle fi­bre re­cruit­ment. The rep count is low be­cause this is about qual­ity of move­ment rather than ex­haust­ing your tar­get muscles. How Stand with feet shoul­der-width apart, hold­ing a dumbbell in each hand. Squat down, then ex­plode up to jump as high as you can. Land softly and go straight into the next rep.

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