Men’s Fitness UK – October 2019

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6A. PRESS-UP LADDER

(DIAMOND, MEDIUM AND WIDE)

MUSCLES WORKED: Triceps, Pecs,
Delts, Core
Sets: 3-4
Reps: 4 of each
Rest:Superset(straightinto6B)

Begin in the press-up position with your
indexfingersandthumbformingadiamond
shapebeneathyourchest.

Do four press-ups and then, without putting
yourkneesdown,repositionyourhands
sothey’renowjustoutsideofyourshoulders.

Do four more press-ups and then, without
putting your knees down, reposition your
handssothey’reinawideposition–do
anotherfourpress-ups.

Keep both the descent and ascent slow and
controlled, keeping tension all the way.

6B. REVERSE V

FRONT RAISE

MUSCLES WORKED: Delts
Sets: 3-4
Reps: 20
Rest: 60 secs

Begin with a dumbbell
in each hand, your arms
fl exed at the elbows and in
a wide position out to the
sideofyourbody(palms
facingyoursides).

Keeping your shoulders
down and back, lift your
arms up and inwards so
that your hands make an
upside down V position
at the top of the move,
roughlyinlinewithyour
shoulders.

Slowly and keeping the
tension all the way, return
to the start position with
your arms out to the side
and shoulders back and
down, then go again.

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