Exercises RSS

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...

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...

Dumbbells hold some unique benefits that we don't necessarily get with a standard barbell.One of these benefits is a greater amount of muscle activation. We cannot torque into the bar via the normal bending and spreading cues, so greater demands for stability are placed on the shoulder joint. This works the smaller stabilizing muscles we may not hit as hard otherwise. This is awesome if you're looking to gain size and strength!Another benefit is the ability to travel through a longer range of motion. Where the barbell would normally stop us on chest level, we can typically travel a bit...

  Some obvious pros to Close Grip Benching is that is is probably the most effective way to train and build the triceps as it relates to benching. It's a bench specific movement that highly emphasizes the triceps.Another pro is that it increases the range of motion. The larger the range of motion you can strengthen, the more effective you'll be when you go back to a full competition set up and grip.It can also spare your pecs and shoulders. By placing more emphasis on the triceps and lats, you can work around old pec or shoulder injuriesCons are almost...

 Pull ups are a great back builder! We usually learn them at an early age but unless we keep performing them as we gain size and strength, they become harder and harder to perform. Or perhaps you've never tried pull ups Using a band for assistance is your ticket to performing perfect pull ups and doing more of them!Either place your knee or your foot (for more assistance) in the band of your choice. The thicker the band, the more assistance it will give!A great strategy is to start your pull ups with a heavy band. Perform a certain number...