Men’s Fitness UK – October 2019

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