Training

Machines for Mass

The no-free-weight workout for chest and shoulders.

by

 CHEST 

HAMMER STRENGTH INCLINE PRESS

TARGET: Upper chest

MACHINE TIP: It’s not about speed; it’s about going at a pace at which you can feel the muscle fibers contracting. You don’t want to think about lifting the weight, but guiding it along a path that works your upper chest. This isn’t about just pushing the weight; it’s about squeezing.

MACHINATION: When I get to the top of the movement, I hold for a second or two and really squeeze my pecs.

PEC-DECK FLYE

TARGET: Inner chest

MACHINE TIP: The pec deck is totally about isolation. Hold at the top of the movement and contract the chest as hard as you can. You can actually see the lines in your chest come out as you’re squeezing.

MACHINATION: After doing two pressing movements, these help stretch out the pecs nicely. Remember, this exercise is not for building mass and you shouldn’t go too heavy on it.

STAR TRAC BENCH PRESS

TARGET: Upper, outer chest

MACHINE TIP: Sit low on the seat and keep your elbows high. Take a wide grip, adjust the handles and get a good stretch at the start of the movement.

MACHINATION: I start off light, but end up heavy enough that I can only do eight reps.

 

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