Men’s Fitness Australia – June 2017

WORKING A GYM

BALL RECRUITS

EXTRA MUSCLE

TO MAINTAIN

STABILITY.

3 cable moves

for bigger shoulders

Do these three rarely-seen cable

moves to add size to your delts.

JUNE 2017 MEN’S FITNESS 115

FOUR
Increase the ROM

FIVE

Be move innovative

If you’re smart, you can use the gym ball to
increase your range of motion (ROM) for some
abs and lower back exercises. This is useful
because working through a greater range
of motion will present more of a challenge
to your muscles, leading to greater size and
strength increases.

KEY MOVE
Gym ball crunch
Liewithyourmid-backontheball,yourknees
bent at 90° and your feet on the ground. Place
yourfingerstoyourtemplesandleanbackover
the ball to stretch your abs. Exhale, then contract
abstobringyourtorsoup.Pauseatthetop.This
moveisaboutthequalityofmusclecontraction
so keep the tempo slow and controlled.

Dumbbellflyesareoneofthebestmovesfor

isolating your pecs to get a big chest. But you

can’t do them too often because they can expose

your shoulder joint to a lot of wear and tear. So try

this gym ball drill from coach Chad Waterbury to

add volume safely to your chest training.

KEY MOVE

Gym ball pec squeeze

Do this drill six days in a row, taking day seven

off.Standtall,holdingagymballbetweenyour

elbows with your upper arms parallel to the floor.

Squeezetheball,asifyouwereusingapecdeck,

for 20sec, then rest for 60sec. Do this five times.

Every two days increase the squeeze time by

5sec. After three weeks you’ll be doing 60sec

squeezes with a bigger and stronger chest.

STRAIGHT-ARM PULL-DOWN

■Stand in front of the cable machine

holding a straight bar attachment with an

overhand grip. Pull the bar in a smooth

arc to your thighs, then return smoothly

to the start.

REVERSE CABLE FLYE

■Stand in the middle of the machine

holding a low-pulley D-handle in each

hand. Bend from your hips, then raise

your hands out to shoulder height.

Return to the start.

CABLE FACE PULL

■Stand tall holding a double-rope

attachment on the high pulley with

straight arms. Pull the hands to either

side of your head, then return under

control to the start.