Flex_USA_JulyAugust_2017_2
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MACHINE-MADE<br />
PECS PROGRAM<br />
EXERCISE SETS REPS<br />
Workout 3: Pre-exhaust + Supersets<br />
Pec Deck 4 12<br />
Hammer Strength<br />
Incline Press<br />
superset with<br />
C a b l e C r o s s ove r<br />
4<br />
3<br />
3<br />
10<br />
15<br />
Workout 4: Pre-exhaust + Supersets<br />
+ Dropsets<br />
Low-pulley Cable<br />
Crossover<br />
superset with<br />
Hammer Strength<br />
Incline Press<br />
4<br />
4<br />
4<br />
3<br />
10<br />
10<br />
10<br />
Pec Deck 3 12**<br />
HAMMER STRENGTH<br />
BENCH PRESS<br />
HOW-TO Adjust the seat of the machine so the<br />
handles are in line with your middle chest (not down<br />
at your lower chest or up above your shoulders). Sit<br />
with your back flat against the pad, feet on the floor<br />
and grasping the handles. Contract your pecs to<br />
press the handles out and up (the machine’s fixed<br />
path of motion). Stop just shy of elbow lockout, then<br />
slowly lower back down without letting the weight<br />
rest on the machine between sets.<br />
HAMMER STRENGTH VARIANTS Hammer<br />
Strength offers chest press machines that mimic<br />
incline (as shown below) and decline presses; these<br />
are great options, provided the gym you train at has<br />
them. Utilize whatever Hammer Strength equipment<br />
you can, alternating between different angles on a<br />
regular basis.<br />
SMITH MACHINE<br />
INCLINE PRESS<br />
HOW-TO Center an incline bench in a Smith<br />
machine so that the bar touches your upper chest<br />
at the bottom of each rep. Lie back on the bench,<br />
grab the bar outside shoulder width, unhook the<br />
latches, and begin with your arms extended. Slowly<br />
lower the bar to your chest, touch down lightly,<br />
then press the bar back up to the arms extended<br />
position without locking out your elbows.<br />
SMITH MACHINE VARIANTS Smith machine<br />
flat and decline presses can be done by simply<br />
adjusting the bench to the appropriate angle and<br />
performing the same motion. When doing this, slide<br />
the bench forward to make sure the bar touches<br />
your middle/lower chest at the bottom of each rep.<br />
104 FLEX | JULY/AUG ’17