“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.
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