Not exact matches
Even on the cover of Sports Illustrated — the muscular Baltimore Ravens linebacker
standing bare -
chested in a swimming pool, his palms
pressed together.
Even on the cover of Sports Illustrated - the muscular Baltimore Ravens linebacker
standing bare -
chested in a swimming pool, his palms
pressed together.
The way you do it is by
standing, holding a 45 - pound plate at
chest level and
pressing the weight in front of you using both hands, while you focus on squeezing your pecs.
To perform it,
stand straight with your
chest out and shoulders back,
press a pair of light - weight plates against each other at shoulder height.
Press into your left foot to come to
standing one - legged on the bench while quickly raising right knee to
chest level.
Back Kick With Shoulder
Press A
Stand on your left leg with your right knee pulled up toward your
chest.
Sample Exercise Setup:
Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead
press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or dumbbell, cable pressdown, machine dip Biceps — 3 exercises, preacher curl, barbell or dumbbell curl, cable curl Quads — 3 exercises,
press of some kind, extension, hack or
press or squat of some kind Hams — 1 exercise, leg curl Calves — 3 exercises,
standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
Keep your core engaged and
chest lifted as you lunge down, then
press back up through your
standing heel to rise.
Setting the cables high up on the
stand and
pressing them downward places the resistance in line with the lower sternocostal fibers where the bulk of your
chest mass is located.
Since the front deltoids are a very small muscle compared to the huge pectoralis major of the
chest, it
stands to reason that during the bench
press the deltoids of your shoulders will fatigue way before your
chest even starts to get a proper workout.
A sample exercise that you could do this core exercise progression for is the
standing cable
chest press.
Legs: Squats, Stiff - Legged Barbell Deadlift
Chest: Barbell
Press (rotate between different bench angles), B / B Bench - press (Medium Grip) Back: Barbell Rows, Pull - ups, Bent - over B / B Rows Shoulders: Military Press, Upright Barbell Rows Triceps: Close - Grip Bench - press, Bench Dips Biceps: Barbell Curls Calves: Standing Calf Raises, Seated Calf Raises Standing Calf Rais
Press (rotate between different bench angles), B / B Bench -
press (Medium Grip) Back: Barbell Rows, Pull - ups, Bent - over B / B Rows Shoulders: Military Press, Upright Barbell Rows Triceps: Close - Grip Bench - press, Bench Dips Biceps: Barbell Curls Calves: Standing Calf Raises, Seated Calf Raises Standing Calf Rais
press (Medium Grip) Back: Barbell Rows, Pull - ups, Bent - over B / B Rows Shoulders: Military
Press, Upright Barbell Rows Triceps: Close - Grip Bench - press, Bench Dips Biceps: Barbell Curls Calves: Standing Calf Raises, Seated Calf Raises Standing Calf Rais
Press, Upright Barbell Rows Triceps: Close - Grip Bench -
press, Bench Dips Biceps: Barbell Curls Calves: Standing Calf Raises, Seated Calf Raises Standing Calf Rais
press, Bench Dips Biceps: Barbell Curls Calves:
Standing Calf Raises, Seated Calf Raises
Standing Calf Raises 4.
Quads: squat (or leg
press), leg extension Leg bi: leg curl on 2 different machines calves:
standing calf raise, seated calf raise
Chest: bench
press, cable flyes back: bent over row, pulldown traps: barbell shrugs * shoulders: behind neck
press, side lateral bis: barbel curl, one arm dumbell curl on preacher bench tris: lying tricep extension, cable pushdown fores: hammer curls, behind the back
standing wrist curls abs: weighted crunches, cable side crunches
Chest: various push - ups Back: various pull - ups (do need a pull - up bar for this) Shoulders: Hand
stand press Biceps: close grip chins Triceps: close grip push ups, triceps dips Quads: squats (
press with ball of the foot), various lunges (
press with ball of the foot), sissy squats Hamstrings: squats (
press with ball of the foot), various lunges (
press with ball of the foot), sissy squats Calves:
standing two - legged calf raises, one legged calf raises Abs: various forms of crunches and leg raises
trap - bar bent - legged deadlift 1 x 15 - 20 followed immediately by Rader
chest pull 1 x 20 rest 5 minutes supine leg curl 1 x 10 - 15 seated calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 12 barbell side bend 1 x 8 - 12 barbell bench
press 1 x 8 - 12 chin - up or pull - down 2 x 8 - 12 military barbell overhead
press 2 x 8 - 12 shrug 2 x 8 - 12 close - grip bench
press 2 x 8 - 12
standing biceps curl with straight bar and arm blaster 1 x 8 - 12 hammer curl 1 x 8 - 12 crunch 1 x 15 - 20 reverse crunch 1 x 10 - 15
Summary Forget
standing to perform the typical
chest press.
Forget
standing to perform the typical
chest press.