SIZE SECRET #7: UNILATERAL STATIC HOLDS
TONEY FREEMAN'S CHEST WORKOUT
- Incline dumbbell presses: 2-3 sets of 15 reps per arm + static hold*
- Flat bench dumbbell presses: 2-3 sets of 15 reps per arm + static hold*
- Cable crossovers: 2-3 sets of 15 reps per arm + static hold*
*Each set consists of one arm remaining in the top position while the other arm does reps of 5, 4, 3, 2 and 1. The right arm does five reps with the left arm in the top position, then the left arm does five reps with the right arm in the top position, and so on.
Training Tip #1: It’s important that the arm doing the static hold remains slightly bent to keep tension on the pecs. If the elbow is locked out, the triceps will become engaged.
Training Tip #2: At the end of each set of cable crossovers, Freeman will do as many regular reps (both arms at the same time) as possible. If he can do more than five or six reps, he increases the weight for the next set.