101 Great Workouts

#4 CHEST - Dexter's Workout

In his chest routine, Dex takes advantage of compound-setting to really burn in the muscle detail.

>> For pressing movements, Dexter likes using an explosive upward motion and a controlled descent. On flyes, he uses a methodical, even cadence throughout.

>> He’s also a fan of machines for their stability — when moving heavy weight, a fixed range of motion brings a welcome level of safety to the exercise.

Flat-Bench Barbell Press

START: “Barbell presses are the quintessential mass-builder,” Dexter says. “I always put them first in my routine so I can go as heavy as possible.” Lie face up on a bench with your feet flat on the floor. Grasp the barbell with an overhand grip, your hands slightly wider than shoulder-width apart.

MOVE: Unrack the bar and slowly lower it toward your chest. Keep your wrists aligned with your elbows and your elbows pointed out to your sides. When the bar just touches your chest, press back up explosively, driving the weight away from you until you almost lock it out.

Hammer-Strength Incline Machine Press

START: Adjust the machine so your back rests comfortably against the pad and your feet are flat on the floor. The handles should be aligned right at or just below shoulder level when you sit down.

MOVE: Using an explosive motion, concentrate on flexing your pectorals as you press the handles away from you. Avoid locking out your elbows at the top. “Don’t forget to squeeze your chest hard at the peak of the contraction,” Dexter says. “Just because you’re not locking out doesn’t mean you can’t concentrate and contract at the top.” Slowly reverse the motion — for full development, contracting the working muscles on the ascent and controlling the descent is an absolute necessity — and go right into the next rep.

Cable Crossover

START: Attach handles to the upper or lower pulleys on a cable machine. Stand in the direct centre of the machine with your knees slightly bent, your focus forward and your stance stable. Shift your weight to the front to help maintain your position during each rep. Grasp the handles with your palms facing each other and bend your elbows slightly.

MOVE: In a simultaneous downward/inward motion, bring the handles to a point in the front of your midsection, keeping your arms slightly bent. Pause a moment and squeeze out a peak contraction before slowly allowing the handles to return to the start position, resisting the weight as you do so.

Flat-Bench Dumbbell Flye

START: Lie on a flat bench with your feet on the floor and your back pressed against the pad. Begin with your arms straight up from your shoulders, and the weights directly over your chest. Your palms should face each other and your elbows should be slightly bent.

MOVE: Slowly lower your arms out to your sides until your wrists come to about shoulder level or slightly above, then bring your arms back toward the midline of your body, focusing on using the centre of your chest to draw them back together. “My repetition speed is the same on both the positive and negative portions for flyes,” Dexter notes.