With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
It’s a rule most guys follow religiously on chest day: Pressing movements should be done before flyes. There’s nothing wrong with this bit of wisdom—unless, of course, this is the only way you ever train. The following routine flips this notion on its head in a good way, having you perform your isolation work first and your big presses last. Done once per week, it’s sure to spark muscle growth.
|Incline Dumbbell Flye||4||10-12|
|One-Arm Dumbbell Incline Press||4||6-8|
|Medicine Ball Push-Up||3||10-15|
Pre-exhaustion—doing single-joint isolation exercises before compound movements—will tire out your chest without taxing your triceps, letting both fatigue at the same time.
Check out the exercise tips on the next page >>
Tip: Bring the dumbbells out to your sides until you feel a stretch in your pecs, then squeeze back up.
Tip: At the top of each rep, lock out your elbows and squeeze your pecs for peak contraction in your chest.
Tip: Lifting with one arm at a time will work both your core and upper pecs.
Tip: Because your hands are positioned closer together with this move, you’ll work triceps hard, too.
Tip: Tuck your elbows and keep your upper body tight to prevent shoulder wear and tear.