Flex_USA_JulyAugust_2017_2

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