T2G TRAIN TO GAIN
Bounce Push-Up
Low-pulley cable crossover
Get into a traditional push-up position on
your hands and toes. At about the midway
point of the descent, shift most of your
weight onto one hand. Bounce up and down
in a rhythmic fashion, performing very quick
partial reps. Stop when you reach muscle
failure. After resting for 60 to 90 seconds,
repeat with the other side. Perform two sets
for each side.
Low-Pulley Cable Crossover
Stand in the middle of a cable crossover
station and grab the D-handles connected
to both low pulleys. Stand with your feet even
and about shoulder-width apart. Keep a slight
bend in your elbows and your palms facing
up. Flex your chest and slowly bring your
hands together in one fluid motion. Come up
until your two little fingers touch at the top.
Squeeze your pecs for a beat and then slowly
return to the start.
Tip: Keep the muscles tight through the full
range of motion.
Lying Low-Pulley Chest Flye
Place a flat bench in the center of a pulley
machine. Grasp both D-handles from a low
pulley and lie faceup on the bench. Now pull
both pulleys in an upward motion, keeping
that slight bend in elbows all the way through.
Your arms should be shaped as if you’re
wrapping them around a tree trunk. At the top,
touch your knuckles together, hold for two
seconds, and then slowly return to the start
position. IM
Lying Low-pulley cable chest Flye
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ExErcisE rEps sEts rEst
Barbell Bench Press 8 4 two minutes
Bounce Push-Up to failure 2 60-90 seconds
Low-Pulley Cable Crossover 10 4 two minutes
Lying Low-Pulley Chest Flye 8-10 4 90 seconds
16 aprIl 2017 | ironmanmagazine.com
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