Be the best version of yourself
Can regular us guys look like James Bond or Captain America? Yes, says Watterson – if you had his advice, the dedication and genetics of his famous clients. But we are all different. So instead of trying to emulate a different person, he says, you might find it more helpful to try to become the best version of yourself.
With that caveat, Waterson’s first step in a “well-rounded” chest (and chest) workout would be a heavy dumbbell press on an inclined bench anywhere from 25 to 45 degrees, which works the most on the upper part of your chest. He replaced that with “something that expands” and hits the muscle fibers in your chest from a different direction: for example, an inclined dumbbell fly. Then he likes to throw cables to recruit the supporting muscles around him. Craig’s year-plus preparation for No time to die It includes a low-to-high cable that flies into a squat position, which locks in the abdominals, lower back, and arms.
Bodyweight exercises are key
To end a tired chest, Watterson likes bodyweight exercises: standard push-ups, or with your hands or feet on a bench (targeting your lower and upper chest respectively), or even using a weight plate on your back (which isn’t anymore) a weight exercise body, but hey). Then maybe leave two or three days before hitting the chest again, but from a different angle: a heavy flat or descending press, an equivalent fly, maybe a cable squeeze, and finishing again with another bodyweight exercise like dips on parallel bars, which doubles as a good gauge of your progress .
To get the best out of your chest, Watterson suggests a protocol of four sets of eight to ten reps of each exercise, and one set to failure for those who boot. It’s okay to have “a bit of fail” in other workouts, and some reps may eventually be forced if you’re training with a partner. But you shouldn’t fail every session: sometimes you want to feel that sessions are getting easier and that you are getting stronger. Conversely, a plateau can indicate that you are training too hard or without enough variety. Muscles are like tough houseplants: Too much attention or the wrong kind of attention and they won’t grow, says Watterson. (Suddenly a dead palm in the corner of my home office seems to be telling me.)
Mix up the actors regularly
You should change your rep range maybe every four weeks to make sure you’re stimulating all the different types of muscle fibers and maximizing your gains, says Waterson. Balance your chest program — and your fitness — with exercises that pull your shoulders back, like cable pulls. One last pro tip? “Don’t start ‘kyphotic’ in your chest, which basically means your shoulders are turned forward, because you’ll end up with a crash.”
These days, I train at Distinct Performance, a functional mirror-less fitness facility in Teesside, North East England, where my trainer Calum Campbell sometimes stands on top of me while I press on the floor – like a bench but on the floor. but what truly Engages – READ: Hammers – My stubborn muscles do the burpees (lots of burpees). The promise of a bigger chest if not Hemsworthian is almost enough to make me want to do Burpees.
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