|
CHEST |
ADVANCED
ROUTINE: DEXTER JACKSON
|
|
WINNER OF THREE PROFESSIONAL
bodybuilding shows during the first three months
of 2004, Dexter Jackson has risen to elite status in the sport. At
5'6", 225 pounds, “The Blade” beats larger competitors with his
amazing symmetry and unwavering conditioning. In his chest routine,
Dex takes advantage of compound-setting to really burn in the muscle
detail.
>> For
pressing movements, Dexter likes using an explosive upward motion
and a controlled descent. On flyes, he uses a methodical, even
cadence throughout.
>> He’s
also a fan of machines for their stability — when moving heavy
weight, a fixed range of motion brings a welcome level of safety to
the exercise.
|
|
#4 |
|
EXERCISE |
SETS
|
REPS
|
|
Flat-Bench Barbell Press |
4*
|
6–10 |
Hammer-Strength
Incline Machine Press
(compound set with)
Cable Crossover |
3
3 |
6–10
6–10 |
Smith-Machine
Incline Press**
(compound set with)
Flat-Bench DB Flye |
3
3 |
6–10
8–10 |
|
|
|
|
FLAT-BENCH BARBELL
PRESS
START: “Barbell presses are the quintessential
mass-builder,” Dexter says. “I always put them first in my routine
so I can go as heavy as possible.” Lie face up on a bench with your
feet flat on the floor. Grasp the barbell with an overhand grip,
your hands slightly wider than shoulder-width apart.
MOVE:
Unrack the bar and slowly lower it toward your chest. Keep your
wrists aligned with your elbows and your elbows pointed out to your
sides. When the bar just touches your chest, press back up
explosively, driving the weight away from you until you almost lock
it out.
|
 |
 |
HAMMER-STRENGTH
INCLINE
MACHINE PRESS
START: Adjust the machine so your back rests
comfortably against the pad and your feet are flat on the floor. The
handles should be aligned right at or just below shoulder level when
you sit down.
MOVE:
Using an explosive motion, concentrate on flexing your pectorals as
you press the handles away from you. Avoid locking out your elbows
at the top. “Don’t forget to squeeze your chest hard at the peak of
the contraction,” Dexter says. “Just because you’re not locking out
doesn’t mean you can’t concentrate and contract at the top.” Slowly
reverse the motion — for full development, contracting the working
muscles on the ascent and controlling the descent is an absolute
necessity — and go right into the next rep.
|
 |
|
CABLE CROSSOVER
START: Attach
handles to the upper or lower pulleys on a cable machine. Stand in
the direct centre of the machine with your knees slightly bent, your
focus forward and your stance stable. Shift your weight to the front
to help maintain your position during each rep. Grasp the handles
with your palms facing each other and bend your elbows slightly.
MOVE: In a
simultaneous downward/inward motion, bring the handles to a point in
the front of your midsection, keeping your arms slightly bent. Pause
a moment and squeeze out a peak contraction before slowly allowing
the handles to return to the start position, resisting the weight as
you do so.
|
 |
 |
 |
|
FLAT-BENCH
DUMBBELL FLYE
START: Lie on a flat
bench with your feet on the floor and your back pressed
against the pad. Begin with your arms straight up from your
shoulders, and the weights directly over your chest. Your
palms should face each other and your elbows should be
slightly bent.
MOVE:
Slowly lower your arms out to your sides until your wrists
come to about shoulder level or slightly above, then bring
your arms back toward the midline of your body, focusing on
using the centre of your chest to draw them back together.
“My repetition speed is the same on both the positive and
negative portions for flyes,” Dexter notes.
|
|
| |
Source:
One of the
magazines of
MUSCLE &
FITNESS
|
| |
|
|
Chest
: Beginner Programme
Chest
: 15-Minute Routine
