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DO YOU ALWAYS FIND YOURSELF
short on time? No problem — we give a
15-minute workout for every bodypart in this issue, starting
with chest.
>>
The first two exercises and the last two are compound sets,
which are two exercises for the same bodypart done back to
back with no rest in between. For instance, on your first
set you’ll do the Smith-Machine flat-bench press for 12
reps, then immediately pick up two dumbbells for 8 reps of
the neutral-grip flat-bench press.
>>
Rest 30–60 seconds between compound sets (by the way, this
general guideline applies to all compound sets within this
site).
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#2
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EXERCISE |
SETS
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REPS
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Smith-Machine
Flat-Bench Press
(compound set with)
Neutral-Grip Flat-Bench
DB Press* |
3
3
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12, 10, 8
8 |
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Seated Chest Press |
2 |
15 |
Exercise-Ball
DB Flye
(compound set with)
Exercise-Ball Push-Up |
2
2 |
12, 10
To failure |
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* For the Smith-Machine
press, pyramid the weight up, choosing a higher
weight for each set; on the dumbbell press,
choose a challenging weight and stick with it
for all three sets.
Note: Here and elsewhere throughout this book,
DB stands for dumbbell
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SMITH-MACHINE
FLAT-BENCH PRESS
START: Position
yourself so the bar lands at the middle of your
chest. Then get up, load the appropriate weight, lie
back on the bench and grasp the bar with a slightly
wider than shoulder-width grip.
MOVE:
Keep your elbows pointing outward as you press the
bar straight up. Pause at the top, then lower the
bar until it lightly touches your chest. If you
reach failure without a spotter, simply rack the bar
on the closest hook.
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NEUTRAL-GRIP
FLAT-BENCH
DUMBBELL PRESS
START: Grasping two dumbbells,
lie on a flat bench and turn your wrists so
they face each other, hands at each side of
your torso.
MOVE: Press the dumbbells
upward, allowing them to naturally move
toward each other at the top (without
touching). Then reverse the move back to the
start, getting a good pectoral stretch at
the bottom.
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SEATED CHEST
PRESS MACHINE
START: Position the
handles of the machine so they line up with your mid to
upper chest, sit back in the seat and grasp the handles with
an overhand grip.
MOVE:
Press the handles straight out in front of you until your
arms are fully extended but not locked, then slowly bring
your hands back toward your chest without letting the
weights touch the stack.
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EXERCISE-BALL DUMBBELL FLYE
START:
This exercise is similar in execution to the
flatbench flye, except that here your body works
harder to keep you stabilised. Grab two dumbbells
and lie back on a ball so that you face the ceiling.
Extend the dumbbells out to each side of your body,
maintaining a slight bend in your elbows to protect
them from hyperextension.
MOVE:
Without altering the angle in your elbows, bring the
dumbbells up in an arc toward each other, stopping
just short of touching over your chest. Lower them
back along the same path to the start. To get more
upper-chest emphasis, lower your hips toward the
floor and perform in the same manner.
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EXERCISE-BALL PUSH-UP
START:
This one will really work your shoulder stabilisers
and improve your strength, balance and muscular
coordination. Make sure the ball is fairly secure,
and with your hands on the ball and feet on the
ground, get into push-up position.
MOVE:
Keeping your body straight as a plank, lower your
chest to the ball by bending your elbows (let them
point outward as you descend). Once you reach the
bottom, press yourself back up to the start.
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Source:
One
of the
magazines of MUSCLE
& FITNESS
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Chest
: Beginner Programme
Chest
: 15-Minute Routine
