Exercises RSS

These 2 bench press exercises are underrated and very valuable for anyone looking to get their shoulders tighter! Avoid injuries to your shouldersBoth these exercises really stress that "spread" component to the barbell. Both can be done with a wider grip to emphasis thatWide grip board press takes you out of a stacked joint position and forces you to spread the bar hard if you want good pop and force transfer off the board. We use the board to emphasize the triceps, overload the weight, and emphasize the spread even morePin press is the same way, except now its concentric...

  The earthquake bar is an immensely beneficial tool for any lifter! However, once you have one, how can you progress your training with itI recommend starting off with low weight high reps. Don't worry about pausing here, just get into a groove and get a feel for instability training. You'll probably learn a few tricks on how to keep your back tight yourselfThe next progression would be to add pauses! This will be a challenging test. Once you add in pauses you will feel the demands for stability increase. I recommend pausing top and bottom of the range of...

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...

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...

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...