THE 10 BEST OLD-SCHOOL EXERCISES THAT EFFECTIVELY HELP YOU TO GAIN MASS MUSCLE

3. One-Arm Dumbbell Row

“I see guys doing these on occasion, but they rarely do them the right way. This is an exercise you can really feel if you do it right. You get that deep stretch at the bottom and the nice contraction in the lat at the top. But if your focus is on going super-heavy you’re not going get the full effectiveness out of this movement.”

4. Pushups

“What we would do is superset flat bench dumbbell flyes with decline pushups. We’d put our feet pup on a bench and then there were these low wooden boxes—maybe 4″ tall—that we would place our hands on to get that extra stretch at the bottom. This is a killer—really pumps up the pecs. Four sets of 8-12 reps done this way burns your chest out pretty well.”

5. Cross Bench Pullover

“Everyone did these back in the day. It’s where you lie across a bench with your middle back to shoulders supported by it and pull a dumbbell from the floor over your head in a big sweeping, arcing movement. We did these to expand our ribcages but they work the pecs, lats and even the triceps.”

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