Muscle Balancing acts!
An Agonist/Antagonist Program
Thinking your way through a workout is as important as physically exerting yourself through one. You should not only be mindful of the effects of each exercise on the muscle being worked, but on other muscles as well. This is especially true for agonist/antagonist muscles, such as biceps/triceps and chest/back. These muscle groups should be trained in tandem, so that they stay comparably developed. In the following routine, two chest and back exercises are illustrated, as well as two biceps and triceps drills. Stress them together and your physique will be well balanced on top.
by William Wilson, C.S.C.S.
Photography by Cory Sorensen
CHEST
Barbell Bench Press
Lie on a flat bench grasping a barbell with a wide grip, inches over the chest. Proceed to press it up to arms’ length. Pause, then lower to starting position. Perform eight repetitions, then move immediately to Bent-Over Barbell Rows.
BACK
Bent-Over Barbell Rows
Stand grasping a barbell with a shoulder-width grip. Bent the knees and bent at the waist, then hold the position as you pull the weight up to the chest. Pause, then lower to starting position. Perform eight repetitions.
CHEST
Lying Dumbbell Flyes
Lie on a flat bench grasping dumbbells palms up, with arms slightly bent and out to sides. Proceed to bring the weights up to the top of the chest. Pause, then lower to starting position. Perform eight repetitions, then move immediately to Front Cable Pulldowns.
BACK
Front Cable Pulldowns
Sit facing a cable and grasp the handles of a wide bar overhead. Proceed to pull the bar down to the top of the chest. Pause, then return to starting position. Perform eight repetitions.
BICEPS
Preacher Curls
Sit at a preacher bench grasping a barbell with a close grip. Proceed to curl the bar up until biceps are fully flexed. Pause, then lower to starting position. Perform eight repetitions, then move immediately to Dumbbell Kickbacks.
TRICEPS
Dumbbell Kickbacks
Knell on a flat bench with the left hand and knee, while grasping a dumbbell in the right hand, the arm bent at 90 degrees. Proceed to extend the weight out behind you until the arm is straight. Pause, then lower to starting position. Perform eight repetitions, then switch arm and leg positions for another set with the left triceps working.
BICEPS
Incline Bench Curls
Sit at an incline bench grasping dumbbells at arms’ length. Proceed to curl them up until biceps are fully flexed. Pause, then lower to starting position. Perform eight repetitions, then move immediately to Cable Pressdowns.
TRICEPS
Cable Pressdowns
Stand facing a cable and grasp a short bar with arms bent at 90-degree angles. Proceed to press the bar down until arms are straight. Pause, then return to starting position. Perform eight repetitions.