Sculpt your ideal upper body
posted on 6/11/2014 1:00:00 AM
Sculpt your ideal upper body with GIANT SETS
Images by Dallas Olsen | Model: Lee Gardner | Hair and make-up by Tegan Woodford
Say ‘good-bye’ to extensive upper body workouts and ‘hello’ to stunning results - all you need is a bench and a pair of dumbbells!
The word ‘giant’ can often be a little daunting, particularly when it comes to working out. A ‘big’ workout can make you think ‘hard’, but don’t be intimidated … with great effort comes great results – and who doesn’t want head-turning progress as we head into summer?
Perform the following workout as a circuit to really get your heart rate up so your body has to work harder to recover. This means you will be increasing your metabolic rate both during and post-workout, enabling you to strip back those layers of fat hiding the toned and defined muscles built from all of your heavy lifting.
What’s more, the more you keep your body moving, the more blood flow to the areas being trained increases, and with increased blood flow comes increased nutrients to the site. This puts physical pressure on the muscle, a key physiological trigger that prompts a growth-and-repair response.
So to ramp up your metabolic rate, increase your lean muscle mass and decrease your body fat, feel the fear of this ‘giant’ workout but do it anyway – you’ll reap the rewards!
Flat bench dumbbell press
TARGET MUSCLES: pectoralis major, anterior deltoids, triceps brachii
Set-up: Lie face up on a bench with your feet flat on the end of the bench. (Alternatively you can place your feet flat on the floor.) Hold a dumbbell in each hand and position your upper arms parallel to your shoulders with your wrists above your elbows.
Action: Without locking your elbows, press the weights upward until your arms are fully extended above your chest. Your lower back should maintain contact with the bench throughout the move, and your chin should never tuck into your chest. Pause for one count before slowly lowering the weights to the starting position. Repeat.
Two-arm bent-over dumbbell row
TARGET MUSCLES: latissimus dorsi, trapezius, biceps brachii
Set-up: Stand with your feet hip-width apart, grasping a dumbbell in each hand. Bend your knees slightly and lean forward at your waist until your torso is at a 45-degree angle. Extend your arms in front of you, palms facing each other, until you feel a stretch in your arms and upper back.
Action: Pull the dumbbells toward the sides of your torso, bringing them in line with your navel. Retract your shoulder blades and hold your position for one count. Slowly lower the weights back to the starting position, keeping the tight contraction in your arms and back by angling the dumbbells in front of your body. Repeat.
For the full article and workout, check out the latest issue of Oxygen Australia in all good newsagents, or you can click here to subscribe.
Source Url: http://www.oxygenmag.com.au/Training/tabid/4730/entryid/1636/Sculpt-your-ideal-upper-body-with-GIANT-SETS.aspx
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