Exercises RSS

Exercises -

This movement is an awesome way to build back strength that will transfer to your bench!I'm a big fan of isometric holds as a meet nears. You're working the back specifically how it's used in the bench, which is holding a position for timeWith these you are working at max effort for 10 second holds!Connect with the bottom of the bench in a seal row position, and continue to pull as hard as possible through the bottom of the benchYou'll get out of this the effort you put into it!Take the additional stress out of your training and focus on...

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Bench Press Technique, Exercises, How To -

This is an awesome exercise to build strength off the chest! Eliminating the eccentric portion of the lift takes away any additional benefit of the stretch shortening cycleIt's also a highly underrated movement to build technique on the bench press. You gain an appreciation for proper positioning and tightness under the bar very quickly!To perform, set rack pins to chest height. Try to get into your best set up under the bar. I typically set up, then roll the bar into position afterMake sure you're using leg drive and keeping a tight back under the bar. You want that bar...

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Bench Drills, Exercises -

This is a movement I learned from Rich Putnam and it's one both shirted and raw lifters should be doing!This exercise is going to put a tremendous amount of time under tension on the triceps. You're constantly trying to stay tight and your triceps never have a chance to restLikewise if you're an equipped lifter especially. This exercise also serves as a drill to help your throwThey key is to stay tight to the bar while you extend it away and press. Keep bending the bar so the armpits stay locked off and the triceps turned in, and keep the back...

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Bench Press Technique, Exercises -

  Do you get stuck on the chest with your bench press?Have a hard time pausing weight?Enter the T Shirt press! One of my favorite variations that all of our athletes have experienced at one point or another!The T Shirt press will help you develop brutal strength off the chest because you are never touching the chestThere is no deload of the weight! Not even the slightest. The goal is to touch the fiber of your t shirt without ever touching your chest!It's more difficult than it sounds and demands some serious control!You may be asking what the difference between...

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Exercises -

Lying skullcrushers are an awesome tricep builder but unfortunately they usually get a bad rap for causing some elbow discomfort. Typically due from a lack of mobility from the lifterThese are a few variations you can add to your skullcrushers to make them friendlier on the elbow and more effective long termUse an EZ curl or cambered bar to perform them. This allows you to stay internally rotated more. Whereas a straight bar forces that external rotation you might not have Use a little momentum to change the strength curve. By using some body english with the lats in the bottom...

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