Do you ever seem to have one of those days in the weight room where you just don’t think you have it in you to move those heavy free weights around? You know that moving the heavy iron is in a major way responsible for the muscle you gain. You know machines are usually not the way to go, unless your goal is toning up. Today, however, you might be nursing an injury, dodging an illness, or just plain not in the mood for the free weights. Or, more commonly, it might be 5:05 PM on a busy Monday afternoon, and the free weight area is absolutely packed with people. Whatever the case, you’re in a situation where you wish to opt for a day off the free weights, say for a chest workout. Let’s get to work!
Nautilus Flat machine press
You will be able to go very heavy on this movement, which is ideal for the first chest movement. Since you don’t have to control or balance the weight – all you have to do is push – you will be able to use more weight than you normally would for this exercise. Don’t waste your energy with a ton of stretching or warm up, outside of two minutes on the treadmill and 60 seconds pectoral stretching. Get on that machine and press out 4 sets of 8 repetitions.
Incline Hammer Strength machine
Scoot on over to the Hammer Strength machine and get to work. By this point in the workout, you’re probably aware of the fact that you won’t be needing as much time between each set for recovery. You can essentially take about 90 to 120 seconds between sets and you’ll be ready for the next round. Complete 4 sets of 10 to 12 repetitions. You’re still training heavy, but not as heavy as you would be with free weights.
Chest Fly Machine
This machine may be very hard to get to, in many gyms. The fact that the machine reverses to serve the role as a rear deltoid movement means you’ll probably have double the users. Don’t let it get you down. If you’re the biggest guy waiting in line, there’s a good chance you’ll see the machine shortly! Knock out 4 sets of 10 to 15 repetitions. Keep the weight moving slowly and flex your chest at the top and bottom of every repetition.
Cable Crossovers
Finally, it’s time to finish off those pectorals of yours with a safe, zero balance movement which is very safe for avoiding injuries. Plus, this exercises targets the pectoral-deltoid tie-ins, which are very important if you wish to place well in bodybuilding competition. Keep the repetitions in the 12 to 20 range, and keep these reps very slow. Your goal is to feel full contraction in every repetition, and force every muscle fiber in your pectorals (which have just endured 12 steady targeted sets) to do it all over again! Stepping forward or backward can also vary your angle of attack.