CHEST AND BACK, Part 2: Beginner | Intermediate | Advanced
Do the six intermediate/advanced exercises shown here for 4 weeks.
- WEEKS 1 & 2: 2 sets of 6–8
- WEEKS 3 & 4: 2 or 3 sets of 6–8, after a thorough warmup with lighter weights
Alternating Swiss-Ball Incline Dumbbell Press
- Grab a pair of dumbbells and position yourself on your back on a Swiss ball so your torso is at a 45-degree angle to the floor.
- Hold the dumbbells just outside your shoulders at about jaw level, with your palms facing forward.
- Press one dumbbell overhead so the weight is above your chin at the top of the move. As you lower it, press the other.
- Alternate until you finish the set.
- Note: Alternate the arm you start with on each set. If you're doing an odd number of sets, start with your weaker arm on the first and third sets.
Santana T-Pushup
- Get into pushup position with your hands on the handles of dumbbells that have been placed shoulder-width apart
- Do a pushup, and as you come up, rotate your body so that you raise your left arm and the dumbbell straight up over your shoulder and your body forms a T.
- Lower the dumbbell and yourself, and repeat to the other side.
- Note: If you can, use hexagonal dumbbells the first few times you try this.
Bent-Over Cable Crossover
- Attach two stirrup handles to the low cables of a cablecrossover station.
- Grab the left handle with your left hand and the right handle with your right, and stand in the middle of the station. Keep your back flat and bend at the waist and knees until your upper body is parallel to the floor. Your arms should be outstretched but slightly bent.
- Pull the handles together without changing the angle of your elbows, until your hands just pass each other.
- Pause, then return to the starting position.
