CARVE YOUR CHEST, BLAST YOUR BIS
20October/2014

CARVE YOUR CHEST, BLAST YOUR BIS

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CARVE YOUR CHEST, BLAST YOUR BIS

 

Photography by Dallas Olsen | Model: Amanda Steer | Hair and Make-up by Stacey Hutson

 

As most of our savvy Oxy readers know, the key to consistent results is great form and continuously mixing up your workouts. Every time you alter your program – whether it’s the number of sets, reps or the order you work each muscle – you stimulate muscle growth in a different way.

 

What you might not realise, though, is just how important it is to hit your stabiliser and deep muscle fibres through functional movements.

 

Through the use of dumbbells, an EZ bar and a stability ball, the following workout does all of the above; stimulating dormant fibres and forcing you to turn on those core stabiliser muscles. What’s more, while you’re working your chest you will also be hitting your deltoids, meaning your chest, shoulders, core and biceps get a workout all in one go. So what are you waiting for? Let’s get cracking!

 

 

THE WORKOUT



 EXERCISE SETS
REPS
 Incline dumbbell flyes
 3  8 - 10
 Incline barbell bench press
 3  8 - 10
 Stability ball dumbbel press
 3  10 - 12
 Dumbbell hammer curls
 3  8 - 10
 EZ bar curls
 3  10 - 12

 

Incline dumbbell flyes

TARGET MUSCLES: Pectoralis major (upper chest)

Set-up: Set up a bench on an angle of around 30-45 degrees. Hold a pair of dumbbells in each hand in an overhand grip. Lie on the bench and extend your arms directly above your shoulders, palms facing toward each other [A].

 

Action: Keeping your arms straight but elbows slightly bent, lower the dumbbells directly out to each side until they’re parallel with the floor [B]. Contract the chest to return the dumbbells back to the start.


 
 

 

Incline barbell bench press

 

TARGET MUSCLES: Pectoralis major

Set-up: Sit on the end of an incline bench with a barbell on your lap. Holding the barbell with an overhand, medium-to-wide grip, lie back and raise the barbell directly above your chest [A].

Action: As you breathe in, slowly lower the bar to your upper chest [B]. Pause for a second before pushing the barbell back to the start position.

 

 

   

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/1615/CARVE-YOUR-CHEST-BLAST-YOUR-BIS.aspx
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