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
- 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
- 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
- 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
- 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
- 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
- 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 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)
- 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
- 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.
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