This month, Simon fo­cuses on every­one’s fa­vorite shirt-filler-outer – the pec­toral re­gion.

DNA Magazine - - CONTENT -

This month, Simon fo­cuses on every­one’s favourite shirt-filler-outer – the pec­toral re­gion.


on the an­te­rior chest wall are four mus­cles that ex­ert force on the up­per limbs: the pec­toralis ma­jor, pec­toralis mi­nor, ser­ra­tus an­te­rior and sub­clav­ius.

It’s easy to for­get that your chest is not just one mus­cle, there­fore, vary­ing ex­er­cises in mul­ti­ple planes of mo­tion are re­quired to ad­e­quately tar­get your en­tire chest.


I ad­vise be­gin­ning any chest ses­sion with bench as, be­ing a com­pound lift, this uti­lizes all the mus­cles within the area and makes it the ideal start­ing point for any chest work­out.

• Lay on your back on a bench with your feet planted on the floor. Push­ing through your heels will help en­gage your core al­low­ing more force to be pushed through the bar.

• Grip the bar at a com­fort­able point, wider than shoul­der width, with the arms straight above your chest.

• Slowly and un­der con­trol, lower the bar down to the level of your chest.

• Push the bar back up, un­til the el­bows are al­most straight.

• Keep the lower back in con­tact with the bench at all times, chang­ing the an­gle of your spine changes the lift, there­fore re­quir­ing the re­cruit­ment of other mus­cles.


As we move fur­ther into the work­out, it’s time to tar­get lifts plac­ing em­pha­sis on dif­fer­ent parts of the chest. The In­cline Dumbbell Press tar­gets the up­per pec­toral area, most no­tably the up­per pec­toralis ma­jor. Us­ing dumb­bells in this lift helps strengthen the sta­bi­lize mus­cles within your shoul­der gir­dle.

• Lay on your back on a bench with your feet on the floor. As with Bench Press, push through your heels, en­gag­ing your core.

• An­gle of the body should be roughly 45 de­grees. Too great of an an­gle and this will be­come a shoul­der dom­i­nant ex­er­cise.

• Hold a dumbbell in each hand, start­ing with the el­bows bent and just be­low shoul­der level.

• Hold the dumb­bells in a pronated po­si­tion

• Push the hands straight up, to­wards the ceil­ing.

• Slowly re­turn to the start­ing po­si­tion.


You should now be feel­ing the pump in your up­per chest. It’s time to tar­get your lower chest, known as pec­toralis mi­nor. For this ex­er­cise, we’ll be us­ing ca­bles, which have some ad­van­tages over free weights as they pro­vide con­tin­u­ous, uni­form ten­sion to the mus­cle through­out the move­ment and they have a dy­namic line of re­sis­tance.

• Start in a split or stag­gered stance.

• Main­tain a slight bend in the el­bows through­out the ex­er­cise.

• Bring arms in at a con­trolled tempo, en­gaged chest in the mid­dle.

• Main­tain con­trol through­out en­tire move­ment.

• Re­turn to the start­ing po­si­tion.


Fin­ish off this work­out with an ex­er­cise every­one knows and loves. Our rep count will be AMRAP (As Many Reps As Pos­si­ble). This will en­sure an al­ready ex­hausted chest is pushed to its lim­its and your ses­sion is max­i­mized. When get­ting tired, there’s no shame in mov­ing this ex­er­cise to a push-up from your knees.

• Lay face down in a pronated po­si­tion and place hands flat on the ground slightly wider than shoul­der width.

• Push up from the floor so that your weight is dis­trib­uted be­tween your hands and toes.

• Core should be en­gaged through­out

• Lower the chest to­wards the floor, keep­ing the spine neu­tral un­til your just off the floor.

• Push back up to the start­ing po­si­tion, main­tain a slow and con­sis­tent tempo to max­i­mize time un­der ten­sion.


Set x rep: 5 x 10-12 Tempo: 3.1.2 Rest: 60-90 sec

Set x rep: AMRAP Rest: 60 sec

Set x reps: 3 x 10 Tempo: 3.1.2 Rest: 45-60 sec

Set x rep: 3 x 10 Tempo: 3.1.2 Rest: 45-60 sec

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