A push-based workout to shape your chest and shoulders
NOTE
Exercises 1A through to 1C are to be done consecutively (1A, 1B, 1C = 1 set) with 20 secs rest between each exercise. One set would be: 1A, rest 20 secs; 1B, rest 20 secs; 1C, rest 20 secs.
1A. YS
MUSCLES WORKED: Traps, Erector Spinae, Posterior Delt
Sets: 2-3
Reps: 6-10
Rest: 20 secs
Lie face down on a 30-degree incline bench, with your arms hanging down and thumbs up.
Begin the movement by squeezing your shoulders back and down.
Holding that position, lift your arms all the way up until they’re in a Y position.
Hold for 4-8 secs and slowly return to the start. Relax, then go again.
1B. WS
MUSCLES WORKED: Traps, Posterior Delt, Erector Spinae, Rhomboids
Sets: 2-3
Reps: 6-10
Rest: 20 secs
Lie face down on a 30-degree incline bench, with your arms hanging below.
Begin the movement by squeezing your shoulders back and down.
Holding that position, lift and bend your arms until they’re in a W position, with your palms facing the floor.
While lifting the backs of your hands towards the ceiling, straighten your arms out ahead of you.
Hold for 2-4 secs, then slowly return to the W position. Squeeze your shoulder blades together, keep the tension and go into the next rep.
1C. TS
MUSCLES WORKED: Traps, Posterior Delt, Erector Spinae, Rhomboids Sets: 2-3 Reps: 6-10 Rest: 20 secs
Grab a pair of light dumbbells and lie face down on a 30-degree incline bench with your arms hanging down.
Begin the movement by bending your arms 90 degrees and squeezing your shoulders back and down.
Esta historia es de la edición October 2019 de Men's Fitness.
Comience su prueba gratuita de Magzter GOLD de 7 días para acceder a miles de historias premium seleccionadas y a más de 8500 revistas y periódicos.
Ya eres suscriptor ? Conectar
Esta historia es de la edición October 2019 de Men's Fitness.
Comience su prueba gratuita de Magzter GOLD de 7 días para acceder a miles de historias premium seleccionadas y a más de 8500 revistas y periódicos.
Ya eres suscriptor? Conectar
DOUBLE TROUBLE
Get race-ready with this two-part session from HYROX master trainer and Represent 247 athlete
NEED-TO-KNOW NUTRITION
From sugar intake to gluten intolerance, performance nutritionist Dr Laurent Bannock gives the no-nonsense answers to your food-related questions
"I DON'T GO CHASING PBS AT MY AGE-THERE'S NO POINT"
England and Harlequins legend Danny Care talks rugby fitness, the power of positivity, and the one session he never wants to do again
FILL YOUR BOOTS
Hyperice's Normatec Lower Legs offer instant relief for sore calves. But with an RRP over £400, are they worth the punt?
BUILT TO LAST
If you're looking for a military-grade bag that can withstand some rough treatment, the KNKG Everyday Tactical Backpack is worth its weight in dynamic durability
FINGER ON THE PULSE
Pulseroll's premium massage gun is a smooth operator but does it do enough to sway Theragun fans?
TAKE YOUR TIME
Maximise muscle gains by leveraging the concept of time under tension
WALK & TALK
A new wave of outdoor therapy services are transforming how we look after, and discuss, our mental health. Joe Minihane heads to the Peak District to find out more
Beach Body BLUEPRINT
Thought you'd blown your chance to shore up your physique before summer? Think again. We've got a clever plan to help you get fitter and leaner in no time
20 WAYS TO BURN BELLY FAT
Ignite fat loss and maintain your newly sculpted physique with these expert strategies for lasting effects