WORKOUT CHEST 15 MINUTE
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 book).
| EXERCISE |
SETS |
REPS |
| Smith-Machine
Flat-Bench Press
(compound set with) |
3 |
12, 10, 8 |
| Neutral-Grip Flat-Bench
DB Press* |
3 |
8 |
| Exercise-Ball
DB Flye
(compound set with) |
2 |
12, 10 |
| Exercise-Ball Push-Up |
2 |
To failure |
| * 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 |
|
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. |
| 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 |
 |
 |
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 |
| 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 |
 |
 |
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, |
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