101 Great Workouts

#2 CHEST - 15 Minute

Do you always find yourself short on time? No problem — we give a 15-minute workout for every bodypart in this issue, starting with chest.
>> The first two exercises and the last two are compound sets, which are two exercises for the same bodypart done back to back with no rest in between. For instance, on your first set you’ll do the Smith-Machine flat-bench press for 12 reps, then immediately pick up two dumbbells for 8 reps of the neutral-grip flat-bench press.
>> Rest 30–60 seconds between compound sets (by the way, this general guideline applies to all compound sets within this book).

Neutral-Grip Flat-Bench Dumbbell Press
START: Grasping two dumbbells, lie on a flat bench and turn your wrists so they face each other, hands at each side of your torso.
MOVE: Press the dumbbells upward, allowing them to naturally move toward each other at the top (without touching). Then reverse the move back to the start, getting a good pectoral stretch at the bottom.

Smith-Machine Flat-Bench Press
START: Position yourself so the bar lands at the middle of your chest. Then get up, load the appropriate weight, lie back on the bench and grasp the bar with a slightly wider than shoulder-width grip.
MOVE: Keep your elbows pointing outward as you press the bar straight up. Pause at the top, then lower the bar until it lightly touches your chest. If you reach failure without a spotter, simply rack the bar on the closest hook.

Seated Chest Press machine
START: Position the handles of the machine so they line up with your mid to upper chest, sit back in the seat and grasp the handles with an overhand grip.
MOVE: Press the handles straight out in front of you until your arms are fully extended but not locked, then slowly bring your hands back toward your chest without letting the weights touch the stack.

Exercise-Ball Dumbbell Flye
START: This exercise is similar in execution to the flat-bench flye, except that here your body works harder to keep you stabilised. Grab two dumbbells and lie back on a ball so that you face the ceiling. Extend the dumbbells out
to each side of your body, maintaining a slight bend in your elbows to protect them from hyperextension.
MOVE: Without altering the angle in your elbows, bring the dumbbells up in an arc toward each other, stopping just short of touching over your chest. Lower them back along the same path to the start. To get more upper-chest emphasis, lower your hips toward the floor and perform
in the same manner.

Exercise-Ball Push-Up
START: This one will really work your shoulder stabilisers and improve your strength, balance and muscular coordination. Make sure the ball is fairly secure, and with your hands on the ball and feet on the ground, get into push-up position.
MOVE: Keeping your body straight as a plank, lower your chest to the ball by bending your elbows (let them point outward as you descend). Once you reach the bottom, press yourself back up to the start.