Iron man Iron Man USA April 2017 - Page 18

T2G TRAIN TO GAIN Bounce Push-Up Low-pulley cable crossover Get into a traditional push-up position on your hands and toes. At about the midway point of the descent, shift most of your weight onto one hand. Bounce up and down in a rhythmic fashion, performing very quick partial reps. Stop when you reach muscle failure. After resting for 60 to 90 seconds, repeat with the other side. Perform two sets for each side. Low-Pulley Cable Crossover Stand in the middle of a cable crossover station and grab the D-handles connected to both low pulleys. Stand with your feet even and about shoulder-width apart. Keep a slight bend in your elbows and your palms facing up. Flex your chest and slowly bring your hands together in one fluid motion. Come up until your two little fingers touch at the top. Squeeze your pecs for a beat and then slowly return to the start. Tip: Keep the muscles tight through the full range of motion. Lying Low-Pulley Chest Flye Place a flat bench in the center of a pulley machine. Grasp both D-handles from a low pulley and lie faceup on the bench. Now pull both pulleys in an upward motion, keeping that slight bend in elbows all the way through. Your arms should be shaped as if you’re wrapping them around a tree trunk. At the top, touch your knuckles together, hold for two seconds, and then slowly return to the start position. IM Lying Low-pulley cable chest Flye A ExErcisE rEps sEts rEst Barbell Bench Press 8 4 two minutes Bounce Push-Up to failure 2 60-90 seconds Low-Pulley Cable Crossover 10 4 two minutes Lying Low-Pulley Chest Flye 8-10 4 90 seconds 16 aprIl 2017 | ironmanmagazine.com B