Читать книгу Conviction Fitness - Chas Allen - Страница 21

Incline Bench Press

Pull your shoulder blades together, allowing your chest to open and isolate the pectoral muscles. Lower the bar or dumbbells toward your upper chest. Stop downward momentum 1-2 inches above your chest. Press upward to near extension of the arms.

Champagnes

Grip two dumbbells above your upper chest. Lower the weights while slightly turning the top of the dumbbell to touch the bottom of your pectoral muscle. Keep elbows tucked to the body as you lower and press upward through the center of the chest.

Decline Bench – Barbell

Pull your shoulder blades together, allowing your chest to open and isolate the pectoral muscles. Lower the bar toward your upper chest, stopping downward momentum 1-2 inches above your chest. Press upward to near extension of the arms.

Decline Flies – Wide Stretch

Extend your arms with dumbbells gripped above your chest, palms facing inward. Control the weight as you allow the dumbbells to stretch wide to either side. Isolate your chest muscles as you pull the dumbbells back to center above your chest.

Standing Plate Press

Choose a weighted plate, either 25, 35, 45 pounds, or more. Squeeze the plate with one flat hand on each side. Lock the shoulder blades together with perfect posture throughout the lift. Press the plate outward in front of your chest. Return to center.

Dips

Grip each bar with palms facing inward. Begin in an elevated position with arms extended. Bend at the elbows and allow your weighted body to lower until your arms achieve a 90 degrees angle. Press through your palms to raise your body back to position with arms nearly extended.

Cardio: Choose One

Focus on short bursts of intensity. Sprint then recover. 5-10 minutes total.

Treadmill

Track

Jump Rope

Shadow Box

Run Stairs

Mountain Climbers

Jumping Jacks

Burpees

Row Machine

Stationary Bicycle

Stair Stepper

Elliptical Machine