Men's Journal - - THE BLUEPRINT -

Lie on a bench, a heavy dumb­bell in each hand. Straighten legs and raise chest to start. Squeeze to­gether shoul­der blades and draw el­bows up un­til they are above your back. Re­verse move­ment to lower weights to­ward floor for 1 rep. Raise weight in 1 beat, lower to floor in 3 beats.

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