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FOR MOST GUYS, “CHEST DAY” IS
the best day of the week, training-wise.
Here we set you on the right path in your chest quest with a
machine-heavy routine that primes your pectorals for more
specialised training down the road. Some things to keep in
mind...
>>
As a beginner, err on the light side when choosing a weight.
If you can’t finish the listed reps, it’s too heavy.
>>
As a note for here and throughout the issue, if you see a
decreasing rep scheme, pyramid up the weight each set; if
the reps are the same set to set, choose one challenging
weight and use it for all the listed sets of that exercise.
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#1
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EXERCISE |
SETS
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REPS
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Smith-Machine
Incline Press (or)
Decline Barbell Press* |
3
3
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15, 12, 10
15, 12, 10 |
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Machine Pullover |
2 |
10 |
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Pec-Deck Flye |
2 |
10 |
Push-Up (or)
Parallel-Bar Dip* |
2
2 |
10
10 |
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* On your first and last
exercise, switch back and forth between the two
listed options, workout to workout.
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DECLINE BARBELL PRESS
START:
Lie back on a bench set to about a 30–40 degree
decline. Grasp the barbell with an overhand,
slightly wider than shoulder-width grip. Lift the
bar from the supports and hold it over your lower
chest, arms extended.
MOVE:
Lower the barbell to your chest, touching down to
your lower pecs lightly before pushing the bar back
up to full extension.
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SMITH-MACHINE
INCLINE PRESS
START: Position yourself
on an incline bench (about 45 degrees) so that the bar
touches the top of your chest just below your collarbone.
Once your position is set, get up and load the bar, then lie
back onto the bench and grasp the bar with a slightly wider
than shoulder-width grip.
MOVE:
Press the bar straight up, stopping just short of elbow
lockout. (Feel your pecs contract to bring your arms up
above your torso.) Pause at the top and lower the bar under
control to your upper chest.
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PEC-DECK FLYE
START: Sit in a
pec-deck station, placing your elbows and forearms
on the pads. For best results, position your arms so
that your elbows fall just below your shoulders, and
limit the stretch to just behind your chest.
MOVE:
Squeeze your pecs to bring the pads together in
front of your chest. Flex your chest hard at the
moment in the exercise when your elbows are together
and always lower the weight under strict control.
Don’t bounce.
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MACHINE PULLOVER
START: Sit in a pullover machine,
grasping the handles with both hands while
placing your elbows against the elbow pads.
MOVE: Bring the handles down in front
of your torso, pause for a moment, then return
back to the start under full control. To keep
your pecs active, put more emphasis on pushing
the bar down with your hands, rather than
leading with your elbows pressing against the
pads. In addition, actively flex your entire
chest as you pull the bar down; using this
“flexing” technique on all your chest exercises
will help you develop the mind/muscle link that
in time gives you pinpoint control over your
muscles and their actions.
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PUSH-UP
START: The
traditional “drop-and give-me- 50” push-up is done
with a flat back and hands just outside your
shoulders (on steps or the floor).
MOVE:
Press to full extension, keeping your elbows
pointing out, and lower under control. Don’t sag in
the middle.
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PARALLEL-BAR DIP
START: Grasp the
bars with your arms extended and locked. Lean
forward, bend your knees and cross your legs.
MOVE:
Keep your elbows out to your sides as you lower
yourself down, dropping until your upper arms are
about parallel to the floor. Squeezing your palms
toward each other in an isometric fashion, begin
pressing back up until your arms are again fully
extended. Be sure to keep leaning forward or the
exercise focus will shift more to your triceps.
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Source:
One
of the
magazines of MUSCLE
& FITNESS
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Chest
: Beginner Programme
Chest
: 15-Minute Routine
