Exercises RSS

If you want to bench big, you need a big back! These 3 row variations will get the job done! 1️. Seal Rows - this is as bench specific as it gets. Since its chest supported, it also eliminates any cheating to help heave the weight up 2. Banded Barbell Row - really any barbell row variation is awesome but I think the bands add a different dimension to the lift that will create a fantastic training effect. 3️. T Bar Row - using a wide handle on this helps target the upper back and create bench specificity. Since the...

This is an awesome bench variation that feels almost like a dumbbell press in a more bench specific way! I love it's use as lockout specific volume for the bench. It simulates a wider grip type of lockout as the weight moves away from you There's a much higher demand for you to create stability, like dumbbells! I could see these being used both effectively for lower reps heavier weight, or higher reps lighter weight. Also as a makeshift substitute for dumbbell work Give it a try and let me know how it works for you! 💎 Guidance and accountability is...

 What is the application of chest flys in a program?   I would use them more times than not as a way to warm up and as a way to kick start recovery after a workout.   Chain Flys - any accommodating resistance is awesome because it allows us to deload the bottom position safely, and get a strong squeeze at the top   Band Flys - these simulate a cable crossover type of movement. You can easily vary the height of the fly in order to stress different fibers of the chest.   TRX Flys - by using...

Heavy Holds are a great way to start a workout to "prime" the nervous systemHolding a heavy weight will not only have you creating more activation to get "tight", but it will also make you appreciate the intracacies of technique, especially on the takeout!We perform heavy holds with our athletes on the last 8 weeks or so of a training cycleA good starting point if you haven't implemented these on a weekly basis is to start out at your max for a 10 second holdEach week men progress 15 lbs, women progress 10 lbsIt's not uncommon for a 400 lb...

Each grip has it's own unique pros and cons! Which is right for you?A wider grip is going to drastically reduce the distance of the bar traveled, and will require a larger degree of chest and shoulder strengthHowever, you will need to create a lot of shoulder stability since you are unable to draw from the lats as muchWith a close grip, you can heavily load the lats and take advantage of a greater eccentric loading to create more pop off the chest!You need stronger triceps and a strong back to bench big close grip!The downside is you need a...