It follows therefore that each muscle group should be trained intensively only once each week in order to allow full recovery. This can be achieved by incorportating a split training regime that allows you to work out several times each week but still exercise each muscle group intensively only once every seven days.

MUSCLES TARGETED: pectoralis major

STARTING POSITION

Assume a supine position on a bench. Grasp bar with a closed, pronated grip. Grip slightly wider than shoulder width. Place bar over chest with elbows fully extended. This is starting point for all repetitions.

DOWNWARD MOVEMENT

Lower bar to touch chest at nipple level. Keep wrists rigid directly above elbows.

UPWARD MOVEMENT

Push bar upward until elbows are fully extended. Keep wrists rigid directly above elbows. Do not arch back or raise chest to meet bar. Repeat or finish set.