Muscle Evolution Muscle_Evolution__July-August_2017 | Page 72

“IF YOU WANT TO BE SUCCESSFUL YOU NEED TO BE WILLING TO SACRIFICE AND PUT IN THE LONG HOURS, TRAINING HARD AND EATING CLEAN.” BOSSIE’S HANDY TIP: Squeeze your hands together at the top as you perform the movement. This will engage the middle of the chest. DUMBBELLS: WHERE DO THEY COME FROM? Stone halteres, typically attributed to ancient Greece, were the predecessor to the modern dumbbell. They weighed between 2 and 9kg and were shaped or carved to include a handle that made it easier to grip. Although the ancient Indians, Egyptians and Romans all practiced resistance training, credit for the first dumbbell must be given to the Greeks. In some ancient texts the term halteres even referred to the weapon used by David to slay Goliath. FLAT DUMBBELL PRESS 4 SETS X 12-15 REPS HOW TO DO IT: Bossie sticks to a weight he can comfortably do several reps with before moving up the rack. “When you press the dumbbells up, don’t let one get ahead of the other. Keep them moving in tandem as if they were linked. Lower them until they touch the outer edges of your lower chest. Pause at the bottom for a second before you press the dumbbells back up smoothly and under control. You need to pause momentarily at the top,” he says. “What you put in is basically what you get out. I want the best results without the risk of injury. If you want to be successful you need to be willing to sacrifice and put in the long hours, training hard and eating clean. Your mentality must be ‘No retreat, no surrender!’” MUSCLES TARGETED: Middle & outer chest. www.muscleevolution.co.za 69