Training

Working All the Angles

The little changes of small-angle training can make a big difference.

by

Alex Ardenti

SMALL-ANGLE TIP SHEET

  • A portable, adjustable bench can be positioned at a variety of angles for exercises you may not have considered, such as pulldowns (facing away from the cable).
  • A Smith machine bar set at varying heights is great for body-weight-inverted rows or triceps extensions.
  • A kind of dropset can be done by repeatedly changing the angle but not the resistance. For example, progress from dumbbell presses on an incline to flat to a decline without resting.

SMALL-ANGLE BASICS

  • To work all fibers of a muscle, hit it from a multitude of angles.
  • Vary exercises for each body part, such as one with a barbell, another with dumbbells, and a third with a machine.
  • Change your grip, stance, or the position of the bench or body angle on each set.

 SMALL-ANGLE CHEST ROUTINE 

BENCH PRESS

  • 2 Inches Narrower | SETS: 1 | REPS: 8–10
  • Shoulder Width | SETS: 1 | REPS: 8–10
  • 2 Inches Wider | SETS: 1 | REPS: 8–10
  • 4 Inches Wider | SETS: 1 | REPS: 8–10
  • 6 Inches Wider | SETS: 1 | REPS: 8–10

DUMBBELL FLYE

  • 45-Degree Incline | SETS: 1 | REPS: 10–12
  • 20-Degree Incline | SETS: 1 | REPS: 10–12
  • Flat| SETS: 1 | REPS: 10–12
  • 20-Degree Incline | SETS: 1 | REPS: 10–12
  • 45-Degree Incline | SETS: 1 | REPS: 10–12

CABLE CROSSOVER

  • Highest Position | SETS: 1 | REPS: 12–15
  • High Position | SETS: 1 | REPS: 12–15
  • Shoulder Height | SETS: 1 | REPS: 12–15
  • Low Position | SETS: 1 | REPS: 12–15
  • Lowest Position | SETS: 1 | REPS: 12–15

 FLEX 

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