Exercises RSS

Exercises, Top 3 -

When it comes to having a big bench, a big back is a must. The back is a crucial element to the bench, particularly the upper back. The ability to lock down and maintain that scapular retraction under heavy loadThese are some of my favorite upper back builders that you should consider adding into your routinePull Ups You have to be able to control your own body! Nothing more impressive than a huge guy that can still bang out a ton of reps on pull upsMeadow Row This is a row variation where you flare your elbow out wide to...

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Exercises -

The Floor Press is a staple for secondary work in my equipped programming. Between the floor press, board press and pin press, those movements I cycle through with variations on the regularI sometimes even program this for my raw lifters as well, but only when it makes sense to. If they need to bring up their tricep strength and end range strength we may use the floor press.Now there's no inherently "wrong" way to do these. There's no penalty for doing these standard grip or even wide grip, but because it is a partial range move and the goal is...

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Bench Press Cues, Bench Press Technique, Exercises -

False grip benching isn't all inherently bad. It can actually be very helpful and many like to bench this way for good reason. It's like a cheat code to better benching, but if you play the game well, you will get more out of wrapping your thumbs.What It Helps With The biggest here is learning to bench with your lats. When you take away the activation you can get with your arms, creating a platform to bench on with your lats and controlling the weight there becomes a lot easier. Its hard to engage with your lats well with a regular...

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Exercises -

Since I've been training for raw benching lately, I've been getting creative to build that strength from the chest back up! Came up with this variation of a dead press that will smoke you! It is a dead press (low pin press) immediately into a pause hold. Talk about time under tension and having to create tightness! This is definitely a humbling exercise, especially as secondary work after your main volumeSet up in a rack with the bar set on the safety pins at chest height. Make sure you can still establish a good set up underneath and get your...

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Exercises -

The quick answer to this is yes... but it's a bigger yes for some more than othersPush ups are a closed chain movement, meaning it's easier to create stability with them then it is on the bench press. This makes it an awesome exercise for someone starting out. Learning how to root into the floor and the basics of creating stability. This will transfer to their bench big time!As you become more advance, I'd say push ups start to transfer less and less. They just won't provide a strong enough overload stimulus to keep you going. If you're a 500...

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