The Only 4 Moves You To Need Build Any Body
1 PUSH
LOOK BEYOND THE ONE-REP BENCH PRESS
2 PULL
CORRECT THE IMBALANCES OF MODERN LIFE
3 SQUAT
THE ULTIMATE FUNCTIONAL MOVEMENT
4 HINGE
INJURY-PROOF YOURSELF IN THE GYM
1 PUSH
As the perpetually busy benches attest, the average gym-goer hardly suffers from a lack of pushing moves. But while none of us needs to be sold on the push movement pattern, we are in dire need of a rethink. We’ve all been guilty of diving straight into a one-rep-max bench press. First, you should be mastering your form in basic pushing patterns, such as the push-up or overhead press. Improving your shoulder joint’s stability helps to prevent injuries and gives you a greater return on each rep invested. Here, we’ll help you build a pillar of strength from the ground up, with your hips, core and shoulders working as one. Broad shoulders will do you far more good than dancing pecs, both inside the gym and out.
STRICT PRESS
Set up for the rep by lifting the bar so it rests across your collarbone. Position your hands under it at
