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4 MIN READ TIME

Be inclined for a bigger chest

In pursuit of a bigger and broader chest, the bench press is most gym-goers’ first port of call. The lift is one of the best for building pec power, as well as adding size to your triceps and front shoulders –but if you only ever press from a flat bench, that’ll limit your gains. To maximise your muscle you need to do more pressing on an incline bench, set at either 30° or 45°, according to research published in the European Journal Of Sport Science. This found that doing incline bench presses alongside heavy flat benching was the most effective way to activate more muscle fibres across all parts of the pectorals. We’d add that you should also include dumbbell bench pressing, both on a flat and angled bench, in your training plan – that way you’ll work each side of your chest independently and therefore harder.

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Other Articles in this Issue


Editor’s Letter
Act now and hit the beach the proud owner of a leaner, fitter and healthier body, as well as a happier head
Updates
Sculpt eye-popping pecs by alternating your angles
Your brain is a clever old thing, but that doesn’t
Use these five tried-andtested tips to build more muscle in less time
Keep your calcium intake high to keep your teeth healthy
Get clever with cardio to burn fat, build muscle and boost your brain power
Work out with your partner, a friend or just a fellow gym-goer and get the gains you want in less time
Perfect Fit
Get barefoot benefits alongside the features of a hi-tech trainer with Nike’s new Free RN 5.0
Everything you need for that yoga session – sorted
Hit the Spanish coast for an unexpected health kick
These grooming goodies will keep you looking clean and fresh
Features
It has never been easier to track your health and fitness activities. But does playing the data game help or hinder your physical and mental health? MF investigates
If you want to get seriously strong, there’s only one man to turn to. MF spends some time at the bar with Jack Lovett, founder of Spartan Performance
Alan Murchison is an expert both in the saddle and in the kitchen. Here are his favourite foods to help you go further and faster
NUTRITION (per serving) 199 calories 5g protein 22g carbs 11g
Thought you’d left it too late to build the body you want before your holiday? Think again. We’ve devised a smart strategy to help you get a summer body – even if you’re reading this at the airport
Two months is more than enough time to make major changes to your body – so long as you have a smart session strategy based on lifting weights and high-intensity cardio
These high-intensity interval training (HIIT) workouts will keep you in shape while you’re on a break – and best of all, they take just ten minutes to complete
Fuel
Eat more berries for a healthier sex life
Make eating more veg easy with advice from leading cover models
Whether you want to save the planet or shift your palate, sink your teeth into this seven-day vegetarian meal plan from chef Jen Woodbury
Go big on flavour while trimming your waistline with these delicious fat-burning dinners from Michelin-starred chef Adam Gray
Trainer
Torch fat and add muscle to hit the beach at your best
Try this innovative gym-based workout to build a bigger, stronger and broader chest
Focus on these key bang-for-your-buck kettlebell exercises to make faster progress
Do this six-move tri-set workout twice a week to sculpt a lean, hard and defined six-pack
Add muscular size and strength while stripping away body fat to build a bigger, leaner and more functionally fit physique
Last Word
Just looking at a coffee provides a motivation hit