UPPER-BODY BLITZ
A push-based workout to shape your chest and shoulders
NOTE
Exercises 1A through to 1C are to be
done consecutively (1A, 1B, 1C = 1
set) with 20 secs rest between each
exercise. One set would be: 1A, rest
20 secs; 1B, rest 20 secs; 1C, rest
20 secs.
Photography
Eddie Macdonald |
Model
Mark Thomson (W Model Management)
1A. YS
MUSCLES WORKED: Traps, Erector Spinae, Posterior Delt
Sets: 2-3
Reps: 6-10
Rest: 20 secs
Liefacedownona30-degreeinclinebench,withyourarmshangingdown
andthumbsup.
Beginthemovementbysqueezingyourshouldersbackanddown.
Holdingthatposition,liftyourarmsallthewayupuntilthey’reinaYposition.
Hold for 4-8 secs and slowly return to the start. Relax, then go again.
1B. WS
MUSCLES WORKED: Traps, Posterior
Delt, Erector Spinae, Rhomboids
Sets: 2-3
Reps: 6-10
Rest: 20 secs
Lie face down on a 30-degree
inclinebench,withyourarms
hangingbelow.
Beginthemovementbysqueezing
yourshouldersbackanddown.
Holding that position, lift and
bend your arms until they’re in a
Wposition,withyourpalmsfacing
thefloor.
While lifting the backs of your
handstowardstheceiling,straighten
yourarmsoutaheadofyou.
Hold for 2-4 secs, then slowly
return to the W position. Squeeze
your shoulder blades together, keep
the tension and go into the next rep.
1 2
(^34)
CHEST & SHOULDERS WORKOUT