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3/4 Range of Motion Bench Press

3/4 Range of Motion Bench Press

3/4 range of motion bench press

  • Regular hand width, a little more than shoulder width.
  • Extend the arms but don’t lock out the elbows.
  • Elbows don’t need to touch the sides, 45 degree angle is best.
  • Full lockout fatigues the triceps first, so to hit the chest, stay in the bottom 3/4 of the movement.
  • You can do heavy sets with these or high rep finishers.

Around The Worlds

Around The Worlds

around the worlds

  • Use a light weight for these.
  • Keep the chest up, shoulders back and a slight bend in the elbows.
  • Bring the arms overhead and back to the sides under control.
  • Another great warm-up or use as a high rep finisher.

Barbell Bent Over Row

Barbell Bent Over Row

barbell bent over row technique

  • These hit your Lats and Rhomboids.
  • Overhand or Underhand Grip offer slightly different targeting.
  • Shoulder width stance, neutral spine and a decent forward lean.
  • Pull to the base of the rib cage and lower under control.

Back Extension

Back Extension

back extension technique

  • This hits your Erector Spinae.
  • Feet locked in place, hips slightly above the bad.
  • Keeping a neutral spine and tight core, lower to 90 degrees at the hip and return to 180 degrees.
  • You can load this by hugging a weighted plate.
  • Slow and controlled movement.

Bench Dips

Bench Dips

bench dips

  • This primarily hits the Lateral Head.
  • To make it harder, place a weight in your lap.
  • To make it easier, use straight legs and place them on the floor.
  • Keep the back straight.

Cable Crossover

Cable Crossover

cable crossover

  • This hits the Sternocostal Head.
  • Keep a slight bend in the elbows and for stability you can use a split stance.
  • Keep shoulders internally rotated so elbows are pointed upward at the top and out to sides at bottom.
  • For heavier weights, use more of a forward lean.

Cable Kickback

Cable Kickback

cable kickback

  • This hits the Lateral Head of the triceps.
  • Full extension is important, so don’t go too heavy.
  • Pause briefly when the arm is fully extended to make it more effective.
  • Keep the body tight and initiate movement through the elbow.

Cable Tricep Pushdown

Cable Tricep Push-down

cable tricep push-down

  • This primarily hits the Lateral and Medial Heads.
  • Initiate the movement with elbow flexion and extension.
  • Make sure you straighten the arms fully to hit the triceps best.
  • Good finisher exercise to end a session.
  • Keep elbows at the side, abs tight, body upright.

Cable Tricep Pushdown (Reverse Grip)

Cable Tricep Pushdown (Reverse Grip)

cable tricep push-down reverse grip

  • This primarily hits the Long and Medial Heads.
  • Elbows in but slightly in front of the body. Slight forward lean.
  • Use a lighter weight as there is more elbow stress.
  • You can use an E-Z Curl Bar.
  • Pause at full extension.
  • This is a good finisher with 15-20 reps.

Chest Dips

Chest Dips

chest dips

  • A forward lean will place more work on the chest muscles.
  • To keep the weight forward, shift the legs forward in an open “L” body position.
  • Squeeze the abs to make sure your legs stay in front of you.
  • Drop the shoulder to slightly below elbow height.