Shrink Your Workout | For a great Posture and Perky Boobs

Superset 1 Incline Barbell Press / Wide-Grip Pull-Up

While you might be tempted to start with the flat bench supersetted with some type of pulldown or row, this is a better option. The incline bench blasts the upper chest (and nobody ever complains about having too big of an upper chest), and nothing beats pull-ups for a wide, well-developed back.

If you can’t do regular wide-grip pull-ups, do not substitute it with pulldowns. Get some assistance, even if someone has to hold your feet. Whatever you do, reach the prescribed rep range.

Quick tip for incline presses: If you can’t lower the bar to your chest, or you have a history of shoulder injuries, lower the bar until you are an inch — no more than two inches — above the chest. Also, ensure that you have a spotter to help you bail, should you need it. Always train safely.

Superset 2 Flat Dumbbell Bench Press / Bent-Over Two-Dumbbell Row

I like this pairing because both sets of dumbbells are already conveniently there! The dumbbells also will force you to stabilize the weights and make your muscles work individually. When performing the exercise, take your time lowering the weight, then push the weight back up with as much force as possible while concentrating on squeezing the pecs for quality muscle contraction.

Check your ego at the gym entrance. Just because you can do barbell rows with 200 pounds doesn’t mean you should be rowing with 100-pound dumbbells. Nope, don’t even try it.

Superset 3 Cable Crossover / Close-Grip Pulldown

It’s normal to feel fatigue coming on at this point, especially if you’re new to this type of training. The machines will give you a tiny reprieve, but that doesn’t mean you should slack off!

When you do the crossovers, make sure you get a good stretch at the back of the exercise and squeeze as hard as you can when you bring the handles in. Doing this chisels in those very fine separations in the chest, and brings more nutrient-rich blood to increase that pump.

Similarly, with the pulldowns, squeeze the back muscles as hard as you can as you bring the handle down, then let it up slowly. Make sure you control the weight, not the other way around.

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