It inserts at the humerus bone of upper arm. Pectoralis Major originates from the clavicle/collar bone and the sternum. © Coachmag Understanding the Chest MusclesĬhest muscles aka the pectorals, are broadly categorized as pectoralis major (the lower and middle chest) and pectorals minor or the upper chest. Why is it not an effective choice? Let's find out. One such overrated chest exercise is the hammer grip closed-elbow dumbbell chest press. A lot of effort while training the chest is also wasted doing exercises that not only tax joint health but also, don't engage the pectorals much. While a lot of dudes think that pressing is all there is to chest training, there's a lot more. You can find Andrew on Instagram at or simply hold up a sign for ‘free pizza’ and wait for him to appear.Hitting the chest is almost everybody's favorite, unless of course, you are a jogger. Whilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts.
#DUMBBELL SQUEEZE PRESS HOW TO#
With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds.Īs our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery. Continue in this fashion until you achieve 100 reps, then move onto the next movement.īe sure to record how many individual sets each movement took to complete, this is the number we’ll be attempting to beat in future outings. Between each effort, tally your reps and focus on taking 10-15 deep belly breaths before jumping straight back in. Push each set as close as you can to ‘technical failure’ (the point at which your form or tempo begins to break down). If you have a selection of weights, pick a pair that you could press overhead no more than 15-20 times. DAY ONE (W9/D1)Īfter a thorough warm-up grab your bells and get to work. Whilst there’s nothing inherently wrong with this, staying mindful of your breath and focussed on the reps ahead will help you to optimise your rest, and ultimately- maximise your gains. Session 2 will blitz the muscles of your legs and core, and finally, you’ll finish the week strong and swole, pumping up your back and biceps.Ĭoach’s tip: Use a pen and paper notebook to track your workouts and try to avoid Instagram doomscrolling between sets. The first session up targets your chest, shoulders and triceps. This week we’re using a ‘ push/pull/lower’ split. Keep these notes safe as we’ll be referring back to them in later weeks, attempting to ‘beat the notebook’- ensuring progressive overload and guaranteeing that visible improvements aren’t far behind. Attempt to homogenise your rest periods by focussing on your breath, staying focussed and counting 10-15 deep breaths between each effort. Your goal is to complete each 100 rep ‘centurion set’ in as few individual bouts as possible, taking short ‘micro-rests’ as you fatigue and working progressively closer to growth and grit inducing muscular failure.Īs always, to track your gains and ensure that you’re overloading your muscles sufficiently for progress, make careful notes of the weights you use for each movement and the reps you achieve in each set. You’ll be treading the line between volume and intensity, working up to 100 reps per exercise, breaking up each movement into as many sets as necessary to maintain good form and high quality movement, but not a single set more. We’ll be using a combination of full-body training and ' push/pull/lower' splits across the next month, but the real hallmark of this phase will be the deployment of ‘chipper’ style rep schemes. This week marks the commencement of a 4-week ‘ Centurion’ phase. You can head back to check out week one, two, three, four, five, six, seven or eight or simply get stuck in to our latest offering- Week 9 and follow the programme from here.
With workouts lasting from 20-40 minutes, which are designed to add lean muscle, build fitness and increase strength, your weekly dose of dumbbell goodness drops weekly. Welcome to the Men’s Health Dumbbell Club, your new weekly plan for a fitter, stronger body using just two dumbbells.
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