YOUR MUSCLE MASTER
Ebenezer Samuel, C.S.C.S., Men’s Health’s fitness director, is a certified strength and conditioning expert who has trained with professional and Olympic athletes. You’ll be seeing his fitness tips throughout the magazine from time to time.
4. T-Bench Press Lie on a bench with only your shoulder blades, neck, and head supported, holding dumbbells over your chest, arms straight. Your feet should be hip-width apart, knees bent at 90 degrees, glutes tight. This is the start. Bend your arms at the elbows and shoulders, lowering the dumbbells to your chest. Return to the start. That’s 1 rep; do 3 sets of 8.
FINISHER Wrap up with a total-body move.
2. Three-Point Plank Row Set up 2 equal-height boxes so you can place your feet on a box and your forearms on another. Get into forearm-plank position on the boxes with only your left forearm on the front box. Hold a medium-weight dumbbell in your right hand, arm hanging naturally. This is the start. Keeping your hips level, row the dumbbell toward your right hip. Pause, then lower it. That’s 1 rep; do 3 sets of 8 per side.
3. Windmill Plank Get in pushup position, your feet on a bench. Grasp a light dumbbell in your right hand. This is the start. Rotate your torso until the dumbbell points toward the ceiling and your right arm is in line with your left. Pause, then return to the start, keeping your arm straight as you lower. That’s 1 rep; do 3 sets of 6 per side.
EB SAYS
“Don’t worry if you can’t fully get the dumbbell pointed directly toward the ceiling. These are tougher than they look.”
Single-Arm Farmer’s Walk Set a timer for 6 minutes. Hold a heavy kettlebell (or dumbbell) in your right hand. Tighten your abs and oblique muscles so that the weight does not tilt your torso toward the right side. Walk 10 steps forward, then take 10 steps backward. Switch arms and repeat. Continue until time is up, resting only as needed. EB SAYS
“Your torso will tip in the direction of the bell. Tighten your core and don’t let that happen.” MEN’S HEALTH
/ October 2018
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