SMALL-ANGLE
CHEST ROUTINE
EXERCISE
SETS REPS
BENCH PRESS
2 Inches Narrower 1 8-10
Shoulder Width 1 8-10
2 Inches Wider 1 8-10
4 Inches Wider 1 8-10
6 Inches Wider 1 8-10
45-degree Incline 1 10-12
20-degree Incline 1 10-12
Flat 1 10-12
20-degree Incline 1 10-12
45-degree Incline 1 10-12
DUMBBELL FLYE
CABLE CROSSOVER
Highest Position 1 12-15
High Position 1 12-15
Shoulder Height 1 12-15
Low Position 1 12-15
Lowest Position 1 12-15
SMALL-ANGLE
BASICS
To work all fibres of
a muscle, hit it from a
multitude of angles.
rows from shoulder width and
underhand to wide and overhand.
By progressively raising a cable’s
height and using a rope, you can
go from a low row to a medium
row to a face-pull to a pulldown.
With a progressively raised Smith
machine bar, you can crank out
inverted rows (like lat ladders) at
a sequence of angles.
Chest From narrower than
shoulder width to very wide,
barbells can be pressed with a
variety of grips. For dumbbell
presses or flyes, an adjustable
incline or a decline bench can be
positioned to work pecs from the
uppermost edge (incline) to the
lower cliff (decline). Cable
crossovers can be performed
from low to high and all the
positions in between.
Shoulders From narrow to
wide, overhead barbell presses
and upright rows can be done
with a variety of grips. You can
alter your hand position during
Vary exercises for
each body part, such
as one with a barbell,
another with
dumbbells, and a third
with a machine.
Change your grip,
stance, or the position
of the bench or body
angle on each set.
dumbbell presses from palms
forward to palms facing each
other to palms facing backward.
One-arm side laterals can be
done leaning toward the floor,
standing straight, and leaning
away from the floor. While lying
on an adjustable bench set in
many positions, you can perform
front raises. Shrugs can be done
with two low cables held behind
your back, straight down, and in
front.
Triceps Pushdowns and cable
triceps extensions can be subtly
changed each set from an
underhand grip with a straight
bar to overhand grips with a
variety of bars or a rope.
Biceps Barbell curls can be
altered from a very narrow grip
to a very wide grip with multiple
stops in between. You can also
change the angle of curls. For
example, go from a 45-degree
preacher curl to a Scott curl to
a regular curl.
Abdominals Do crunches,
sit ups, and leg raises on an
adjustable incline bench set in any
position from highest to lowest.
JANUARY 2018 | FLEX
29