Issue 005
November -0001
This exercise can be done by pulling your head under the bar also.
French Press
Overall (Build)
1 Beginning Hold onto chin-up bar with palms facing inward and slightly wider than shoulder width apart.
2 Mid Point With legs crossed, to stop swinging movement, slowly pull yourself up to the bar.
3 Finish Pull up so your chin touches the bar and lower yourself in a controlled manner – repeat.
Used to obtain great width on the back. Can be used as an alternative to chins if chins are too hard.
Push Down
Overall (Build)
1 Beginning Hold bar with a wide grip while securing your legs under the seat pads.
2 Mid Point Lean back slightly while pulling the bar to your upper chest.
3 Finish Pull your lats and elbows back until you hit your chest, control back to top – repeat.
Great for lower back thickness.
Reverse Dips
Overall Shape
1 Beginning Kneel on bench with one leg, while resting with arm. Lift dumbbell off floor.
2 Mid Point Slowly raise while keeping back square to the bench.
3 Finish Lift to either lower or upper lats (depending on which you prefer to hit) and tense. Lower in a controlled manner and stretch lat at bottom – repeat.
Isolates each side of your lats.
Kick backs
Overall Shape
1 Beginning Kneel on bench with one leg, while resting with arm. Lift dumbbell off floor.
2 Mid Point Slowly raise while keeping back square to the bench.
3 Finish Lift to either lower or upper lats (depending on which you prefer to hit) and tense. Lower in a controlled manner and stretch lat at bottom – repeat.
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