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Digital Subscriptions > Men's Fitness > October 2019 > UPPER-BODY BLITZ


A push-based workout to shape your chest and shoulders


Exercises 1A through to 1C are to be done consecutively (1A, 1B, 1C = 1 set) with 20 secs rest between each exercise. One set would be: 1A, rest 20 secs; 1B, rest 20 secs; 1C, rest 20 secs.

1A. YS

MUSCLES WORKED: Traps, Erector Spinae, Posterior Delt

Sets: 2-3

Reps: 6-10

Rest: 20 secs

■ Lie face down on a 30-degree incline bench, with your arms hanging down and thumbs up.

■ Begin the movement by squeezing your shoulders back and down.

■ Holding that position, lift your arms all the way up until they’re in a Y position.

■ Hold for 4-8 secs and slowly return to the start. Relax, then go again.

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