Partial Reps Workout: Chest And Back

In This Series

• Introduction
• Workout A
• Workout B
• Workout C

Straight-arm pull-down

Sets: 3 Reps: 21 (7, 7, 7) Target: lats

• Keep your arms straight throughout.

Smith machine bench press

Sets: 3 Reps: 21 (7, 7, 7) Target: chest

• Position the bench so that the bar is above the lower half of your chest.

Bent-over flye

Sets: 3 Reps: 10 Target: middle back, rear shoulders 

• Raise the weights straight up to the sides without moving your torso.

Cable crossover

Sets: 2 Reps: 10 Target: chest

• Bring your hands together directly in front of your chest.

Reverse grip bent-over row

Sets: 2 Reps: 10 Target: upper back, lats

• Use an underhand grip and pause at the top of the move.

Incline dumbbell press

Sets: 2 Reps: 10 Target: chest, triceps, front shoulders

• Keep the dumbbells in line with your shoulders.