In Pursuit of Perfect Pecs
Long-time IFBB pro and 212 competitor Stan McQuay chases the aesthetic bodybuilding ideal with zeal — here, he takes “MuscleMag” through his incline-heavy chest routine.
No. 1: Incline Dumbbell Press
Stan’s Plan: 4 sets, 6–8 reps (plus 2 warm-up sets)
How-To: Lying back on an incline bench set to 45 degrees, McQuay brings the dumbbells into starting position alongside his pecs. His elbows are bent to 90-degree angles and pointed down toward the floor. Taking a deep breath, he shifts into motion. One second, two seconds, three seconds, four, he deliberately pushes the weights upward, stopping before they arc together at the top; from their stopping point an inch apart, he lowers them in the same slow, methodical cadence, pausing for a beat at the bottom before repeating.