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thc shoulder. and thc big back muscle known as thc latissimus dorsi musdc which oyerlays thc shouldcr-blade. As you bcnd thc body from sidc to sidc. you al$o dcvc!op thc musclcs at thc sides of thc waist.

Pupils of minc who haye specializcd on tbis exercisc havc succccdcd in increasing their chesi girth 3 to 4 inchcs by dcvcloping the musdc which covcrs thc shouldcc-bladc.

The greatest value of the cxercise is in the way you lower thearm. If you get thc lowcring motion corrcctly, you will fccl the big back muscle flcxing itself. and the arm will rest upon it almost as it would rest upon a shelf. and the bdl will bc held out to tląc sidc wdl away from the sbouldcr with hardly any effort on your own part.

By the way. don't grasp thc handle of thc bdl too tightly. Whcn you grip tight you burden thc forcarm musclcs. and you cannot push as much wcight aloft whcn the forcarm musdes are tensc as you can when they arc re-laxcd, bccause the tensed forcarm muscles bring the biceps into play. causing thc biceps to puli downward.

In tbis cxcrcise you should use a little morę than half as much as you are using in Exercise No. 4. If you arc using 50 pounds in No. 4. start with 27 pounds or 30 pounds in No. 10. If you are using 80 pounds in No. 4. start with 45 pounds or 50 pounds in No. 10.

Carc should be taken to make the sideways movemcnts of thc body in rhythm with the up-and-down movement of the lifting arm. When you start, thc body is almost upright. as in Figurcs 19 and 20: as you push the beli up. you lean the body in cl>e oppositc direction:

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How Much Weight To Use

(Continucd from Pagc -I)

if lic uses as much weight as hc can handle in Regular Excr<ise No. 1, he might bccome cx-hausted before he got as far as Regular Excrcise Nos. 9, and 10. So you are cautioned against starting willi any hcavier wcight than specificd in Regular Exercise No. 1, unless you first eon-suit us.

Anothcr reason for starting a man with a moderate weight. The excrcises must be per-formed in the CORRECT WAY. The proper position and moyement is tlić most important part of an exercisc. Thercforc always study the correct way to perforin evcry separate cxercise, Nevcr be m a hurry to complctc a movcment. Do it slowly, and make it as it is intended to be, a muscular effort. When you perform a moyement fast it ceases to bccome a physical effort; instead, it becomes a ncryous moyement.

then. as you slowly lower the arm. thc body comcs again to thc almost upright position. The heavicr the beli you use. the morę thc body will have to bcnd ovcr. I find that somc pupils make the rnistakc of bending thc body thc first time they push the beli up. and then they hołd thc body in the bent position, and make thc suc-cessivc push-ups with the arm alone. That is dead wrong. As you push the arm up, thc body Jeans over: as you lower the arm, the body comcs up again to the upright position.

Plcase notę that this is an exercise. noc a lift. Some of my pupils confusc this exercisc with thc ONE-ARM Bent Press: whereas, tlierc is not the slightest connection between thc two. cxccpl that No. 10 trains and devclops some of the musclcs that arc used in thc Bent Press, it is a great mistake to use too much weight in No. 10. bccause that preyents you from doing the moyement corrcctly. If you use a beli that is too lieayy, it will bring your arm down with a rush; that is, you will b*ive to lower it quickly. and that will bring your elbow dose in to your hip. and thc lifting band elose to the shoulder; whereas, you must always kecp the lifting band 10 inchcs from the shoulder, cven when your arm is all thc way down. Herc is thc prin-ciplc: if you hołd a weight at arra’s length (muscle it out). you throw a great deal of work on the deltoid muscle on thc point of thc shoulder. on the other band, if you hołd a weight elose in to the shoulder with the arm elose to the side, then there is practically no work at all thrown on thc deltoid muscle. In Excrcisc No. 10, which is designed to devclop thc deltoid muscle, wc liold the weight half way out. It is much better to use 40 pounds in this excrcise. and do thc movement correctly five or six times in succession, than to usc 60 or 70 pounds and do it oncc or twice incorrcctly.

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That is always dangerous to your physical pro-gression. Remomber that u lifting contest is one thing and łłmt. exeroi!dng with weighte is sornc-thing else. As a body culturist your problem is to lift a suitable poundage the greatest number of limes (within u desired limit os set forth for enoh exereise) tliat you can do so in proper form. Sacrificing currectoesa of fonn for the stike of an extrn 5 pounds or a few inore mwtitions merely jłostpones your results that much longcr and actually deceives you us to your accoinplish-ments. With this in mind, I suggest, that you mark out Figures 7A, 7B, 17 and 80 with a eol-ored pencil w» therc will be no pwsibility of your being misled by tliem.

Correct form demands niwo tliat you be care-ful to lower the weight fully and to raise it to tho highesfc pośsible point- each repetition of cuch exerci8e. This will develop your inuscles thor-ouglily over their complete rangę of cxtension (Contimiod on Pngo 24)

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