Angle  Training
   Many lifters tend to follow many of  the basic training techniques month after
   month and year after year, afraid to  try something new.  Using new techniques
   can shock the muscles into growth.  One  of those techniques I like to use is
   called angle training.  Performing flat bench press all the time is  good for
   overall upper body strength but the focus typically only hits the  middle to
   lower part of the chest depending on how much you arch your back.  For example
   using an incline bench you would perform a light to medium set starting with
   a 25 degree angle, then rack the weight, quickly change the incline to about a
   45 degree angle, then to a flat bench or 90 degree angle, and if it declines
   you can finish with a 135 degree angle. That would be one round.  By attacking
   the pectorals at all the angles the chest will get a fuller workout.     
   
   Exercises
   With Incline or Decline Bench
   Chest-Start  with 25 degree, then 45 degree, then 90 degree, finish with decline
         at 135  degree.
   Arms-Start  with a straight vertical bench adjust 15-20 degrees each set finishing
        by lying  flat on your back doing a hanging dumbbell curl.  The stretch on the
        bicep will blow your arms  away.
   Shoulders-Start  with almost a straight vertical bench, then move back about 10
        degrees for at  least 3 sets, try not to get too low that it is more chest than
        shoulders.
   Triceps-Start  almost vertical performing a French press then adjust 15-20 degrees
           for 3-4  sets finishing flat with a skull crushers or even a decline skull
           crushers for  an intense workout.
   Back-Lying  with your chest on the incline bench and knee(s) on the seat perform a
        lat row  then adjust about 5 degree a set for 3 sets.
   Abs-Using  a decline adjustable bench or a decline and a few different size boxes start
       with a higher degree then lower for each set.
   Without a bench
   Chest-Doing  pushups start with feet on the floor, then use a small box, then place your
         feet on a bench or chair, then place your feet on a larger box or stool, or  even
         countertop.
   Back-Similar  to the chest workout grasping a smith machine or racked barbell position
         your  feet at the floor level then move them higher or vice versa depending if you
         want it to get harder or easier as the sets progress.

   …For  more information and tips, check my website, www.chadamartin.com.