Tag: workout
Gym Jerks Have These Things In Common
These are the things gym jerks have in common.
Every gym has a few people who are a pain in the ass. Some of these pricks can be so bad they could make you change your gym timings. The worst part is, you can do nothing about it. A single habit of these annoying people could be putting you off.
While some people could be a trouble on purpose, the others might have no idea they are doing something wrong. Even you are not safe from this. There is a probability people in your gym think you’re a jerk. Do you want to know if this is the case?
1. Loud Grunting
Let’s get this out of the way. Grunting doesn’t make you cool. We can understand you might be lifting heavy weights, but do you really need to grunt as if you’re in labor? We’re sure you could lift those weights while making much less noise.
The funny thing is, the number of men grunting in the free weights area is directly proportional to the number of women in the gym. And the loudness of the grunting is directly proportional to the proximity of the girls to the guys.
2. Taking Away The Weights Without Asking
Every single gym around the world has these people. These gym jerks take away the weights from the barbells or the dumbbells while people are resting between their sets. A little courtesy never hurt someone.
We get it, you saw one too many ‘thug life’ in the gym videos. Whenever you see a loaded barbell or dumbbells lying on the floor, it is always a good idea to ask around if someone is using them. Form a habit of asking otherwise karma isn’t too far away.
3. Too Badass To Re-rack The Weights
If the dumbbells at your gym are always racked, you’re in a heaven. People like lifting heavy weights but they hate putting them back. Unracked weights can make a complete mess of the gym. If you use any of the gym equipment, it is your responsibility to put them back.
“If you’re man enough to lift it, then you’re man enough to put it back.”
The next time you see someone not re-racking their weights, act responsible and ask him to put it back. Oh, and if he doesn’t listen, report it to the authorities. They surely will be on your side.
4. There To Pick Up Girls
Some people think of gyms as pick up spots. They are there to impress girls and almost no one of them is good at it. Just so you know, lifting heavy weights and flexing isn’t going to get you girls – unless you’re too good at it.
If you want to pick up girls, there are better places to do it. Have you ever heard of the club, maybe? Stop being a distraction for the ladies and the people around you in the gym. Do what you’re supposed to do in the gym.
5. The Broscientists
These are the biggest gym jerks. You will always find them giving training and nutrition advice to people. All their advice and methods have no science to back them up. Broscientists are the people who take it upon themselves to correct your form.
We have an advice for all these broscientists, refrain from giving advice to anyone until you feel they will hurt themselves. Everyone’s body is different and might respond to different styles of training.
People might have come to their current form of training and what works for them after years of trial and error. There is no ‘one solution fits all’ when it comes to working out.
Did we miss out any other types of gym jerks? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Images courtesy of Envato Elements.
Five Reasons Why High-Rep Home Workouts May Be Causing Problems
How To Perform Bodyweight Workouts Safely and Effectively
Due to the worldwide pandemic, home-based training has become increasingly more popular during this year. Not only are home workouts simple and convenient, you also do not need a great deal of equipment in order to perform a tough workout.
However, without having access to equipment, only bodyweight exercises can be performed. For those who have even a basic level of fitness, the majority of bodyweight exercises can be performed for a high number of reps.
This article will highlight five reasons why high-rep bodyweight workouts might be causing more harm than good.
The Limitations Of Home Bodyweight Workouts
As touched upon, one of the main challenges with home bodyweight workouts is that it can be challenging to perform a workout that is challenging enough to bring about change.
By performing high-rep workouts, it is possible to develop muscular endurance, however, it is challenging to build serious strength using only bodyweight.
Many bodyweight workouts lack the intensity required to develop strength because they do not utilize external loading.
In an attempt to increase this intensity, individuals often increase the number of reps performed per exercise.
While this may indeed elevate the intensity and will enhance muscular endurance, heavy loading develops strength most efficiently (1) – something that is not possible with bodyweight training.
Furthermore, exercise selection can be difficult as there are fewer exercises to choose from. As a result, you will often have to think outside the box in order to really challenge the body and bring about change.
Not only can this make workouts restrictive, performing the same exercises time and time again for a prolonged period of time may not be particularly enjoyable or motivating.
As a result of the limited exercise pool, individuals often perform a number of exercises that work the same or similar movements and muscle groups.
Working the same muscle groups and completing a high number of reps may lead to problems such as overuse injuries and poor movement patterns.
The Five Reasons
Although home training can be beneficial, there are some potential problems. This section will cover five reasons why high-rep bodyweight workouts may actually be causing issues.
1) Workouts May Not Lead To Substantial Change
As reflected on, a huge limitation with bodyweight only training is the fact that you cannot load the exercise. The only weight that you can utilize is your own bodyweight.
For many individuals, this will simply not be enough to force the muscles of the body to adapt and increase in strength and function.
When exposed to a training stimulus, the human body will adapt to ensure that it can deal with this stimulus should it be exposed to it again.
However, once the body has adapted to a certain point, it can comfortably deal with the demands of your training sessions.
Therefore, without the use of external loading, it can be difficult to place a powerful enough stimulus on the body to force it to adapt any further.
2) May Increase Stress Hormone Production and Lower Immunity
Cortisol is the primary stress hormone in the body that plays a variety of roles in blood sugar control, inflammation reduction, and metabolism regulation.
However, high levels of cortisol can be detrimental to the body and can lead to symptoms such as anxiety, depression, digestive issues, headaches, and poor sleep.
Studies on high intensity workouts have determined that they increase the production of cortisol (2). Therefore, by regularly performing high intensity sessions, you may
Extremely high intensity exercise sessions have also been found to reduce immune function and increase your susceptibility to contracting infections (3).
That said, it should be noted that this reduction in function only lasts for a short period of time. Nonetheless, it is still a risk that you should be aware of.
3) Increased Injury Risk and Development of Poor Motor Skills
Another potential risk of high-rep bodyweight workouts is overuse injuries such as tendonitis. These injuries occur when training intensity is simply too high, too soon.
Overuse injuries can be subtle and often take time to develop which can make them challenging to diagnose and treat.
These injuries can be avoided by applying the progressive overload training principle where intensity starts low and gradually builds up over time.
This way the body can deal with the training stimulus and recover suitably thus reducing the chances of developing an injury.
Furthermore, with high-rep exercise, fatigue can become a factor. As the amount of fatigue increases, our technique can become compromised.
Not only does poor technique increase the risk of injury, it may also retrain the nervous system to move in an incorrect way.
4) Many Home Workouts Are Not Functional
Although they may claim to be, many home workouts are not functional. The idea with functional fitness training is to perform exercises that will have a positive impact on day-to-day activities.
For example, utilizing exercises such as the squat and push-up may be considered functional as they replicate movement patterns that will be performed throughout the course of the day.
While some of the exercises incorporated into the home workouts may be considered functional, the training structure may be far from functional.
As reflected on, many workouts hammer the same muscles and joints in a way that may lead to injury.
In addition, if technique begins to break down as a result of fatigue, you will no longer moving in a way that is considered “functional”.
5) May Lead To Overtraining Syndrome
As with overuse injuries, overtraining occurs when the body simply cannot deal with demands being placed on it during training.
Because recovery is compromised, the body does not adapt in the desired way. In actuality, regression will occur, rather than progression.
Performing workouts that incorporate a high number of reps too frequently, may not allow the body to recover adequately. If this is maintained over a prolonged time period, overtraining will occur (4).
Some symptoms of overtraining include chronic fatigue, muscle soreness or pain, suppressed immunity, poor energy and performance levels, and low-quality sleep.
Once again, providing training commences at the correct intensity and follows progressive overload, overtraining can be avoided.
Training Principles For Bodyweight Home Workouts
This is not to say that home bodyweight workouts cannot be of benefit to your physical health and fitness.
Rather, the workouts that you perform should follow a number of training principles that will ensure that you are exercising safely and most efficiently.
1) Apply Progressive Overload
To ensure that you optimize progress and reduce the chances of injury and overtraining, you must apply progressive overload to your training.
As mentioned, this simply involves gradually increasing the training intensity over time.
If your training intensity is too low, progress will stall, however, if it’s too high, you run the risk of injury and overtraining.
This is why progressive overload is so important and undoubtedly the best way of ensuring that the intensity is managed and applied correctly.
To increase workout intensity, consider gradually adding repetitions and sets, reducing rest periods, or altering the exercise to make it more demanding.
2) Split Your Training
Although the training sessions themselves are important, your ability to recover from the stresses of training are equally important.
If your training is incorrectly structured, you may find that the body does not have time to fully recover and you may consequently end up going backwards.
A useful recommendation is to alternate between resistance workouts and aerobic workouts ensuring that you schedule in a minimum of one rest day per week.
However, this is entirely dependent on your training goals, preferences, level of fitness, and limitations.
3) Consider Your Training Goals and Limitations
The final principle that you must consider is your own training goals and potential limitations. All of the workouts that you perform should be shaped around these things.
For example, if your goal is to improve upper body strength but you can only commit to a minimum of three workouts per week, find a program that is upper body orientated and fits your schedule.
It is crucial that you avoid biting off more than you can chew and understand your limitations.
If you are new to home bodyweight workouts begin with the absolute basics. Following a more advanced program that is far beyond your capabilities is unwise.
Final Word
While home bodyweight workouts can be convenient and of great benefit, there are a number of common mistakes that can lead to suboptimal progress and injury.
By applying the three home training principles outlined in this article, it is possible to make great progress with your fitness and avoid these mistakes.
References:
1 – https://pubmed.ncbi.nlm.nih.gov/28834797/ Schoenfeld, Brad J.; Grgic, Jozo; Ogborn, Dan; Krieger, James W. (2017-12). “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis”. Journal of Strength and Conditioning Research. 31 (12): 3508–3523. doi:10.1519/JSC.0000000000002200. ISSN 1533-4287. PMID 28834797.
2 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162535/ Mangine, Gerald T.; Van Dusseldorp, Trisha A.; Feito, Yuri; Holmes, Alyssa J.; Serafini, Paul R.; Box, Allyson G.; Gonzalez, Adam M. (2018-07-14). “Testosterone and Cortisol Responses to Five High-Intensity Functional Training Competition Workouts in Recreationally Active Adults”. Sports. 6 (3). doi:10.3390/sports6030062. ISSN 2075-4663. PMC 6162535. PMID 30011910.
3 – https://pubmed.ncbi.nlm.nih.gov/9134882/ Nieman, D. C. (1997-05). “Immune response to heavy exertion”. Journal of Applied Physiology (Bethesda, Md.: 1985). 82 (5): 1385–1394. doi:10.1152/jappl.1997.82.5.1385. ISSN 8750-7587. PMID 9134882.
4 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/ Kreher, Jeffrey B.; Schwartz, Jennifer B. (2012-3). “Overtraining Syndrome”. Sports Health. 4 (2): 128–138. doi:10.1177/1941738111434406. ISSN 1941-7381. PMC 3435910. PMID 23016079.
Is Training To Muscular Failure Necessary?
The Benefits and Drawbacks of Training To Failure
When it comes to strength training, there are a number of different training methodologies that can be applied – some which are undoubtedly beneficial and others that lack scientific backing.
Training to failure is a highly popular method, particularly for those who aspire to develop muscle size and strength.
In particular, traditional bodybuilding training utilizes a lot of sets to failure as they believe it to be a key component of muscle growth.
However, what does the science actually say about training to failure? Is this a training method that you should really be applying to your workouts?
What Is Muscular Failure?
As the name suggests, training to failure involves performing as many reps as possible until you can no longer complete any more.
When performing strength training exercises, the working muscles are subject to fatigue. This fatigue gradually builds over time and begins to impact performance.
Providing that the exercise is maintained, this fatigue will continue to build until the muscles are unable to generate enough force in order to overcome the resistance.
What Is The Purpose Of Training To Failure?
It is not uncommon to see bodybuilders use this training technique in an attempt to force the muscles to increase in size.
Research has determined that there are three mechanisms required to cause muscle hypertrophy (growth). They are mechanical tension, metabolic stress, and muscle damage.
The reason that bodybuilders train to failure is primarily to increase the amount of metabolic stress. Metabolic stress refers to the build-up of metabolites such as lactate and hydrogen ions within the muscle.
Studies suggest that the build-up of fatigue can have an anabolic effect thus increasing the size of the muscles (1).
While hypertrophy tends to be the main reason to train to failure, it is often commonly used in an attempt to increase strength or move beyond a training plateau.
It is believed that working the muscles to failure can enhance muscle activation and motor unit recruitment which may also contribute towards improvements in strength and mass (2).
The Benefits Of Training To Failure
This section will review a number of scientific findings and discuss three proposed benefits associated with training to failure.
1) Increases Muscle Hypertrophy
As highlighted, there is a good reason why bodybuilders tend to utilize training to failure. The greater amount of metabolic stress can stimulate the muscles of the body to grow.
Research suggests that muscular hypertrophy can be attained by working to failure.
As well as increasing metabolic stress, it is theorized that working to failure promotes the activation of motor units consequently increasing muscular hypertrophy.
That said, much of the research is inconclusive and more is required to definitively confirm whether training to failure causes hypertrophy.
2) May Improve Strength
In addition to improving hypertrophy, training to failure may also help to drive an increase in muscular strength.
Therefore, it is not uncommon to find powerlifters and other strength athletes also training to failure.
Studies on the matter have found a link between training to failure and strength improvements.
One particular study divided participants into two groups. The first group performed sets to absolute muscular failure while the other group performed non-failure sets.
After six weeks of training, the results suggested that the lifters participants from the muscular failure group experienced a greater improvement in strength (3).
3) Moving Past A Plateau
For those who are highly trained, hitting a training plateau is not uncommon.
A training plateau is where the body has adapted to a certain point but now will not improve any further.
This occurs when the body becomes accustomed to the training stimulus that it is being exposed to. In order to start adapting again, this training stimulus must change.
If you are not currently training to failure regularly, adding max sets will change the training stimulus which may force the body to change and improve once again.
A recent study determined this method to be highly beneficial for experienced lifters who are struggling to make substantial improvements (4).
The Drawbacks Of Training To Failure
Let’s now consider three potential drawbacks associated with training to muscular failure.
1) Technique Break Down
While the build-up of fatigue is an important part of increasing metabolic stress, it can interfere with exercise technique.
When energy is depleting and the muscle’s ability to contract is affected, it can be more difficult to ensure that you are moving in the right way.
Allowing your form to significantly deviate can increase your risk of sustaining an injury.
Not only will this increase your risk of injury, it may not effectively work the muscles that you are intending to target which may lead to suboptimal improvements in strength and size.
2) Increased Risk Of Injury
As touched upon in the previous point, allowing your technique to break down can increase the chances of poor movement and consequently elevate your injury risk.
Whether you are using a heavy weight for low reps or light weight for high reps, the risk of sustaining an injury is similar. The muscles are still being pushed to their absolute limits regardless of the volume used.
Furthermore, considering the repetitive nature of this training method, there may be an increased risk of developing overuse or repetitive strain injuries.
3) Overtraining Risk
Although training to failure does have the potential to break through training plateaus, if applied incorrectly it may actually lead to overtraining syndrome.
Overtraining is where the body cannot adequately recover from the training stimulus and, instead of making progress, it will actually begin to regress.
Strength, mass, and performance will decline and a variety of symptoms may be experienced, such as chronic fatigue, constant soreness, reduced appetite, poor sleep, and reduced immunity.
By working to failure too often, it is possible to overtrain. Therefore, you should ensure that you apply this training method sparingly in order to avoid overtraining.
Training Volume Considerations
When applying this training technique, bodybuilders tend to use lighter loads and high reps while strength athletes are more likely to use heavier loads with low reps.
So, when applying this training method, how much volume should you use?
The training volume that you use is important and depends on your training goal, requirements, and limitations. However, that said, there are a few considerations that you must make.
Performing heavy lifts, such as the deadlift or squat, to absolute muscular failure is risky. It is likely that your form will begin to deviate well before you actually reach failure.
Pushing through with poor form is not recommended and is likely to interfere with your motor skills or, even worse, cause a serious injury.
Lifting extremely heavy weights can be risky enough even without working to failure, therefore, going lighter may be a more advantageous approach.
However, if you do decide to train to failure when using heavy loads, consider training to technical failure instead. You can read more about technical failure in the section below.
Training with a lighter load may be more beneficial from a technique standpoint as it may be easier to maintain good movement despite the fatigue build-up.
However, a potential issue with going too light is that the training volume may be too high for the body to deal with. Consequently, overtraining or overuse injuries may occur.
As mentioned, the best approach is to use training to absolute failure sparingly to begin with. As your body becomes more accustomed to this training method, you can gradually increase the frequency.
Training To Technical Failure
While there are some concerns regarding training to failure, there is a better option that can minimize these drawbacks known as technical failure.
This involves stopping once you feel or see that your technique is beginning to break down.
As mentioned, when working to failure, technique can easily become compromised which can increase the risk of experiencing an injury.
By working to technical failure, your technique will remain intact thus minimizing the risk of injury.
Furthermore, by working to technical failure it is likely you will do less volume, thus potentially reducing the chances of overtraining.
Final Word
While there are a number of scientific studies that have found training to failure to be beneficial for developing strength and size, more research is required to confirm this.
Although it may cause the body to adapt in strength and size, there are concerns regarding exercise form, injury risk, and overtraining. Therefore, this methodology should be applied to your training with care and precision.
References:
1 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5489423/ de Freitas, Marcelo Conrado; Gerosa-Neto, Jose; Zanchi, Nelo Eidy; Lira, Fabio Santos; Rossi, Fabrício Eduardo (2017-06-26). “Role of metabolic stress for enhancing muscle adaptations: Practical applications”. World Journal of Methodology. 7 (2): 46–54. doi:10.5662/wjm.v7.i2.46. ISSN 2222-0682. PMC 5489423. PMID 28706859.
2 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4731492/#B8 Nóbrega, Sanmy R.; Libardi, Cleiton A. (2016-01-29). “Is Resistance Training to Muscular Failure Necessary?”. Frontiers in Physiology. 7. doi:10.3389/fphys.2016.00010. ISSN 1664-042X. PMC 4731492. PMID 26858654.
3 – https://pubmed.ncbi.nlm.nih.gov/15903379/ Drinkwater, Eric J.; Lawton, Trent W.; Lindsell, Rod P.; Pyne, David B.; Hunt, Patrick H.; McKenna, Michael J. (2005-05). “Training leading to repetition failure enhances bench press strength gains in elite junior athletes”. Journal of Strength and Conditioning Research. 19 (2): 382–388. doi:10.1519/R-15224.1. ISSN 1064-8011. PMID 15903379.
4 – https://pubmed.ncbi.nlm.nih.gov/17530977/ Willardson, Jeffrey M. (2007-05). “The application of training to failure in periodized multiple-set resistance exercise programs”. Journal of Strength and Conditioning Research. 21 (2): 628–631. doi:10.1519/R-20426.1. ISSN 1064-8011. PMID 17530977.
How Janet Layug Works Her Lower Body & Core For Huge Gains
See how the #1 ranked Bikini athlete works her lower body and core.
Janet Layug, the #1 ranked Bikini athlete on the planet, uses Cellucor supplements to help power her workouts for the best results. As your Ms. Bikini Olympia Champion, Janet is always looking to stay number one and Cellucor knows exactly what she needs.
About Janet Layug
Janet Layug is an IFBB professional Bikini competitor, fitness model, and sponsored Cellucor athlete from Florida. Since earning her pro card, she has won 11 professional competitions, including the title of Ms. Bikini Olympia.
She’s had a successful bodybuilding career thus far with notable results that include:
Bikini Olympia Champion
Arnold Classic Australia Bikini Champion
11 IFBB Titles
She is the #1 ranked Bikini athlete and has no signs of slowing down, with even more ambition to take this as far as she can go. As someone passionate about health and fitness, she only uses Cellucor’s amazing line of supplements to keep her going strong.
Janet Layug Workouts
These workouts are just two examples of how Janet stays ranked #1 on the planet. A lower body workout relies on compound movements to incorporate many muscles while a core workout isolates those abs for increased strength and stability.
Lower Body Workout
An effective lower body workout will strengthen and tone your legs and glutes for serious gains to your training and physique. Janet works with a variety of exercises at different weight to consistently challenge her muscles.
Walking Lunges: 4 sets, 10 reps
Curtsy Lunge: 4 sets, 10 reps
Banded Jump Squats: 4 sets, 15 reps
Elevated Kettlebell Squats: 4 sets, 12 reps
Step-Up Kick-Backs: 4 sets, 8 reps
Sled Push: 3 sets, 100 feet
Front Squat: 4 sets, 8-12 reps
Romanian Deadlift: 4 sets, 10 reps
Goblet Squat: 4 sets, 8-12 reps
Lateral Step-Ups: 3 sets, 20 reps
Core Workout
A strong core is undeniably important for strength, as well as stability and balance. Janet relies on this killer core workout to keep her gains moving forward.
Pike-Ups: 4 sets, 10 reps
V-Up with Stability Ball: 4 sets, 10 reps
Flutter and Scissor Kicks: 3 sets, 20 reps
Plank Variations*: 3 sets, 10 reps
Russian Twists: 3 sets, 20 reps
Mountain Climbers: 3 sets, 20 reps
*Plank Variations: For this part of the workout, the variations involve plank-ups, left side planks, and right side planks.
Nutrition Tips
Janet follows her nutrition routine very closely and works to prep meals in advance to keep close track of what she consumes while also making life easy given her busy schedule. She builds her diet around lean meats and plenty of vegetables including Brussel sprouts, cauliflower, and sweet potato. She does tend to stay away from dairy but will occasionally indulge in a cheat meal. Ultimately, eating around 5-6 meals a day allows her to closely monitor her caloric and macronutrient intakes to ensure she gets all those vital nutrients to thrive inside and out of the gym.
Cellucor Supplements With Janet Layug
As a Cellucor athlete, Janet is always excited to promote their amazing products as she knows how helpful they are for her own training and performance. With clinically studied ingredients, Cellucor seeks to produce the best, so you train harder and take your results to the next level.
C4 Ripped
Cellucor C4 Ripped is a great pre-workout supplement that combines explosive energy with fat loss ingredients for a great workout while burning fat.
C4 Ripped combines the explosive energy of C4 with premium ingredients targeted towards fat loss. A similar energy blend to Cellucor’s classic C4, this is designed to push you through workouts and burn fat.
CLK
Cellucor CLK is a stim-free supplement for toning and sculpting built with amazing weight loss ingredients.
CLK is a stimulant-free supplement specially formulated for your toning and sculpting goals. A fantastic blend of Slimpro, L-Carnitine Tartrate, Raspberry Ketones, and CLA, this is seriously effective for weight loss and shredding.
Alpha Amino
Cellucor Alpha Amino BCAA is a great intra-workout supplement designed for hydration and recovery. A great 2:1:1 ratio of BCAAs is matched by other ingredients to deliver a powerful formula for results.
Alpha Amino is the ultimate performance, hydration, and recovery powder. Formulated with 14 Amino Acids, 5g of BCAAs, and critical electrolytes, Alpha Amino fuels your recovery to elevate your performance.
Wrap Up
Janet Layung knows exactly what it takes to be the best. As the number one ranked Bikini athlete and Ms. Bikini Olympia Champion, Cellucor supplements are exactly what she needs to power her through every workout. The best supplements only add to her killer routine as she looks to remain the best in the world.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Cellucor
For the Love of God, Stop Going Super Heavy on These 5 Exercises
5 Favorite Exercises of Ego-Lifters
Look around in your gym, and you’ll surely find some egomaniacs lifting more weights than they can handle. Their incorrect form is proof of their bulging ego. Some people lift heavy to prove themselves. There are a few exercises where people go super heavy to show off.
Not only is lifting heavy on these five exercises dangerous, but they’ll also not be beneficial in adding muscle mass. Little do these people know lifting with the right form is more aesthetically appealing than overloading the machines.
Leg Press
Leg press is how most of the ego lifters stroke their egos. Many people fully load the leg press machine with weight plates and then get someone to sit on the top of the machine while they perform half a rep, and then re-rack it.
Leg presses aren’t supposed to be done this way. Like every other exercise on this list, you need to have a full range of motion while performing leg presses. Make sure you’re not supporting your legs by pushing your knees with your arms.
Standing Calf Raises
The reason most people have a weak lower body is that there is a lot of ego-lifting involved. Most people make the mistake of lifting too heavy on the standing calf raises and overlook the importance of a complete range of motion.
While performing the calf raises imagine extending your ankles as a Ballerina stands on her toes. While you’re on the top of the movement, hold and squeeze your calves. Your calves should be on fire by the end of the exercise.
Military Overhead Presses
Shoulder overhead presses are another ego-lifter favorites. Most people use a jerking motion to lift the weights over their heads. You need to perform this exercise with military discipline and without using momentum.
The barbell should rest right above your shoulders, and you need to lock out your elbows and have the barbell over your head at the top of the movement. Many people make the mistake of pushing the bar in front and over their toes at the top of the movement rather than their heads.
Leg Extensions
Leg extensions are a quad focused isolation exercise. You’ll reap the most rewards by extending your legs completely while performing this exercise. Your legs should go above the parallel level from the ground at the top of the movement.
Many people leave money on the table by stacking up the plates on the leg extension machine and moving the weights a few centimeters. Pause and contract your quads at the top of the movement to target your quads optimally.
Shrugs
Shrugs are probably the easiest exercise you can do. All you need to do is grab the barbell or a pair of dumbbells and lift your shoulders to your ears while keeping your elbows locked out or slightly bent.
Many egoist people still manage to screw up this exercise by going too heavy and moving their necks instead of the shoulders. Do yourself a favor by lifting lighter, pulling up your shoulders to your ears and pausing at the top of the movement.
How much do you shrug, bro? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
8 Best Triceps Exercises
The Best Exercises For Building Triceps
The triceps are right behind the biceps, but sadly, they get close to the same love as the pythons. Unlike what many people think, building solid horseshoe triceps requires more than doing a few cable extensions.
Your triceps consist of three heads – outer, inner and medial. While the overhead tricep exercises work the inner (longer) head, the push/pressdowns train the outer (shorter) and medial heads. You need to maintain a balance between the exercises to ensure the overall development of your triceps.
Barbell Skullcrushers
Barbell skullcrushers are one of the most effective and underutilized tricep exercises. If you’re a beginner, you should perform the exercise with a spotter. Lie down on a flat bench and grab a barbell with both your hands at shoulder-width.
Extend your arms so they are perpendicular to the floor. While keeping your elbows and upper arms locked in position, lower the bar by flexing at your elbows so the barbell is a couple of inches away from your head. Return to the starting position and repeat for the recommended reps.
Dumbbell Kickbacks
While performing the dumbbell kickbacks your upper body should be at a 60-degree angle with the floor. Grab a pair of dumbbells and get into position by lifting your shoulder slightly and pulling back your elbows.
While keeping your elbow locked in place, bring the dumbbells close to your chest. When the dumbbells are a few inches away from your pecs, push back the dumbbell until your arms are fully extended.
Rope Overhead Cable Extensions
The rope overhead cable extensions work the inner tricep head which can be a stubborn muscle for most people. Place the pully machine at waist height and maintain a full range of motion while performing the exercise.
V-Bar Cable Extensions
Performing the V-bar cable extensions instead of the straight bar can put more emphasis on your outer and medial deltoids. Many people make the mistake of leaning onto the bar while performing the lift. Doing so can recruit secondary muscles and take off tension from your triceps.
Dips
Depending on your stage, you could perform bench or parallel bar dips to bring up the volume in your triceps. You could take your gains to the next level by using additional resistance.
Single-Arm Overhead Dumbbell Extensions
The single-arm overhead dumbbell extensions can take some time to master. While performing the lift, make sure the dumbbell is close to the back of your head at the bottom of the movement and you squeeze the life out of your tris at the top of the ROM.
Close-Grip Smith Machine Bench Press
While many people do perform the close-grip barbell bench press in their tricep training, they leave a lot of gains on the table as they aren’t able to target the tris optimally. The Smith machine close-grip bench press turns the compound movement into isolation lift and keeps your pecs from coming into action.
Reverse Grip Cable Extensions
The reverse grip cable extensions excel at helping you “push-back” your triceps while you’re contracting the muscles at the bottom of the movement. Make the reverse extensions a part of your exercise arsenal if you want your tris to pop.
Which is your favorite tricep exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
Crazy Bradley Martyn Workout For A Bigger Chest
Pump your pecs with Bradley Martyn and these great chest workouts.
Bradley Martyn is a bodybuilder, online trainer and social media influencer with a popular YouTube channel and a few other social media profiles. Knowing how important a strong chest is, Bradley knows just how to pump those pecs for a more full physique.
With so many social media influencers each claiming to have all the answers, it can be more than challenging, and honestly quite confusing, to really know who is telling you the truth and who is spouting nonsense. It is hard enough to get a plan together for yourself and knowing the right exercises, right amount of sets and reps, and simply knowing how to perform each exercise can be enough to deter you from trying. On top of a hectic search for the right person, and you’re just cooked. With professional athletes and fitness influencers, many of them do the work for you and are living proof of what these kinds of workouts can do for you. Bradley Martyn is a great one to take note of for he knows what it takes to get that massive physique and won’t steer you in the wrong direction.
Through a solid training plan, mixed with great diet and supplementation, Bradley is able to not only help himself see great gains, but also help others achieve their goals.
Full Name: Bradley Martyn
Weight
Height
Date Of Birth
235-245 lbs.
6’3’’
05/22/1989
Division
Era
Nationality
Bodybuilder, Online Trainer, Social Media Personality
2000, 2010
American
These two chest workouts are full of great exercises that can really offer a nice pump and provide all the gains you need most to begin to define your well-rounded physique.
About Bradley Martyn
Bradley Martyn is a social media influencer and physique competitor who knows a thing or two about health and fitness. His YouTube video channel has garnered great support and popularity and his mission is to get his followers to be lean, feel great, and learn the healthy habits to keep it all going.
He has competed in many events and has won the 2011 NPC Southern California Championships and the 2013 NPC Phil Heath Classic. While he knows how to compete and train to be the best, his main drive is his YouTube channel which has afforded him Internet fame, a stable way to make money as an entrepreneur, and a way to help people change their lives.
Bradley Martyn Training Routine For Chest
Let’s take a look at a couple chest workouts from Bradley to really pump our pecs and see that desired growth we want most.
Chest Workout #1
Exercises
Sets
Reps
Swiss Bar Bench Press
3
12
Incline DB Press
3
12
Hammer Strength Chest Press
3
12
Dips
3
15
Weighted Push-Ups
3
20
1. Swiss Bar Bench Press – 3 Sets 12 Reps
The bench press is a compound exercise which should be a staple in your chest workouts. Bradley Martyn takes this exercise to the next level by using a Swiss bar. Swiss bar, also known as the football bar, lets you use a neutral grip rather than supinated or pronated.
Don’t forget this is a Bradley Martyn workout, he leaves no stones unturned in making his workouts harder. If you don’t have access to a Swiss bar at your gym, you can perform the bench press with a straight barbell. Using a straight bar won’t leave any space for the girl to sit though.
2. Incline Dumbbell Press – 3 Sets 12 Reps
The upper chest is a weak muscle group for most people. Some of them make it worse by not training it often. Incline bench press is a great exercise to target your upper pectoral muscles. Maintain a full range of motion while performing this exercise.
While doing the incline dumbbell presses, don’t lock out your elbows at the top of the movement. Doing so releases all the tension from your target muscle group and puts it on your joints. If you don’t have enough weights at your gym, follow Martyn’s lead.
3. Hammer Strength Chest Press – 3 Sets 12 Reps
Your workouts should be a mix of compound and isolation exercises. Compound (multi-joint) exercises help in building strength and muscle mass while the isolation (single joint) exercises help with muscle definition and conditioning.
Bradley is big on pushing movements in his chest workouts. Hammer strength chest press is the perfect exercise to isolate your chest and establish a mind-muscle connection. Focus on squeezing your pectoral muscles at the top of the movement.
4. Dips – 3 Sets 15 Reps
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Dips are one of the most underutilized exercises when it comes to chest training. This exercise is incredibly efficient at the lower and middle chest development. Your pecs should already be exhausted by the time you reach this exercise.
If you feel body weight dips are too easy for you, go Martyn on this exercise and add resistance by using weights. The range of motion is the key to this exercise. Squeeze the living hell out of your chest at the top of the movement.
5. Weighted Push-Ups – 3 Sets 20 Reps
You can’t expect a Bradley Martyn workout to end without a kickass exercise. Weighted push-ups can be a chest buster when performed at the end of your workout. Most people do this exercise as a warm-up at the beginning of their workout, but where is the fun in that?
Knock yourself out with some weights on your back. If you can’t complete 20 reps with the weights on your back, ask someone to lift them off when you hit failure, but don’t stop without completing your set. Be ready to experience chest cramps at the end of this workout.
Chest Workout #2
Exercises
Sets
Reps
Rear Delt & Fly
4
8-12
Flat Bench
4
8-12
Incline DB Press
4
8-12
Decline Barbell Press
4
8-12
Lat Pulldown
3
8-12
Back Extension & Rows
3
8-12
Best Way To Ensure Gains
The best way to ensure gains is to have a quality supplementation routine ready to go on your shelf. This could include anything from a protein powder, pre-workout, or an intra-workout BCAA for immediate pre-, mid-, and post-workout supplementation. Other notable products to consider are a fat burner for those looking to shed unwanted fat, creatine for that increase in strength and size, and a multivitamin or omega-3 supplement to aid in all things wellness.
Wrap Up
Bradley Martyn knows just what it takes to succeed and with his massive platform on YouTube and social media, seeks to deliver the best information for all. The right chest workouts can really pump those pecs so you see a well-rounded physique with optimal fullness. Give these Bradley Martyn workouts a try and really feel that burn in your pecs for all your physique goals.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Instagram
The Essential Eight-Week Push-Up Training Plan
The Push-Up Plan: Developing Upper Body Power, Core Strength, and Injury Resilience
The push-up is held in high regard by many and is often seen as a test of true muscular strength and endurance.
In addition to developing upper body strength, power, and endurance, one of the best things about the push-up is its simplicity and versatility. Despite this, many people really struggle with push-up and find it to be a challenging exercise to master.
This article will provide an eight-week training program that has been specifically designed to improve your upper body strength, power, and push-up abilities.
Push-Up Technique
Poor technique is often the reason why many individuals struggle with the push-up. Therefore, this section will run through five steps that will allow you to perform the perfect push-up.
Begin in a push-up position. Assume this position by placing the hands slightly wider than shoulder-width and then extended the legs out fully so that the body is flat
Before beginning the descent, squeeze the core muscles tight to prevent any movement through the trunk
In a controlled manner, begin the descent by hinging both elbows. Continue to drop down to the floor until the chest touches the floor
As you are descending, ensuring that the elbows stay tucked in tight towards the ribcage. Allows the elbows to flare out may lead to injury
Powerfully push into the floor with the hands to extend the elbows and return to the starting position.
Push-Up Benefits
There are many benefits associated with regularly performing push-ups. This section will outline four of the greatest benefits.
1) Builds Upper Body Strength
Considering that the push-up requires movement through the shoulder and elbow joints, a large number of upper body muscles are recruited.
While the pectorals (chest) and the triceps (arms) are activated most highly during a push-up, the deltoids and traps (shoulders/ upper back) also assist (1).
Therefore, following a push-up program will develop these major upper body muscle groups while also enhancing your pressing ability.
2) Develops Core Strength
The core is often misunderstood to be the abdominals. However, the core is actually a whole host of the muscles found in the trunk that works to provide the body with stability.
During the push-up, the core must engage to ensure that the body remains stable during motion. Furthermore, it works to stabilize the spine and facilitate good push-up technique.
By regularly performing push-ups it is possible to increase the isometric strength of the core muscles thus increasing strength, stability, and technique (2).
3) Reduces Risk Of Injury
Another benefit of the push-up is the impact that it can have on reducing the risk of injury.
Strengthening the muscles around the shoulder will significantly reduce the risk of a shoulder injury.
Furthermore, having a weak core is commonly associated with low back pain and problems. By performing push-ups and strengthening the core, the risk of low back issues may be reduced (3).
4) Functional and Convenient
You may have heard the push-up be referred to as a “functional” exercise.
This simply means that it is an exercise that typically requires no equipment, works a variety of muscles throughout the body, and has transferable benefits to day-to-day life.
As reflected on, because the conventional push-up is bodyweight only, it is also highly convenient. To perform the push-up all you need is to find a space – no equipment required.
The Eight Week Push-Up Plan
The plan outlined in the following section has been designed to drastically improve pressing strength and enhance push-up performance.
Pre-Test
Regardless of the training program you are following, testing is a hugely important aspect as it will allow you to evaluate your progress and make any appropriate alterations to your training.
Therefore, prior to beginning the eight-week program, perform a maximal push-up test. Simply perform as many push-ups as possible without resting at the top or bottom of the movement.
If you have trained your upper body recently, avoid performing this test. Take a day or two to rest before attempting this test to ensure that fatigue is not a factor.
Once you have completed this test, record your result, and then determine your rep goal. A useful guide is to aim for four times your max rep.
For example, if you complete ten reps in the pre-test, your rep goal will be forty.
Week One and Two
During weeks one and two, you will perform the same workout twice per week at a minimum.Using the rep goal, complete as many sets as required until you have successfully performed all of the reps.
Using the above example, let’s say you complete ten reps during the first set, eight in the second set, six in the third, and so on. Keep going until you have performed forty reps in total.
In terms of rest, during week one take one full minute rest between sets. In week two, look to reduce rest time to thirty seconds between sets.
Additionally, in the second week, you should also look to reduce the total number of sets needed to complete all of the reps.
In terms of assistance exercises, performing light bench and shoulder presses may be beneficial. Other useful exercises include dips and front raises.
Week Three and Four
As you move into week three and four, frequency and training volume increase to ensure that progress continues to be made.
Instead of training a minimum of twice per week, you should now look to workout three times.
As with week one and two, you will continue to base the workouts of your rep goal. However, this time the total number of reps to perform is 150% of your rep goal.
Using the previous example, sixty reps are to be performed per workout. These reps should be performed using as few sets as possible.
With both weeks three and four, the rest period between sets should be kept at approximately thirty seconds. That said, the goal should be to reduce this rest time to allow you to get through the reps quicker.
Week Five and Six
Moving into week five and six, frequency, training volume, and rest periods are all altered once again. At this stage, you can also look at introducing some push-up variations.
During these weeks, you will increase training frequency from three times to four times per week.
Furthermore, increase the total reps performed by another 50% to make it 200% of your rep goal. Referring back to the previous example, this would mean performing a total of eighty reps.
As with the previous weeks, perform as many sets as needed to complete the reps and look to keep the rest periods minimal.
Begin to experiment with your push-ups by performing different variations such as the narrow and wide push-up. Doing this can alter muscle activation (4) and consequently change the training stimulus.
Take care with these variations and, as always, ensure that good technique is the number one priority.
Week Seven and Eight
Intensity has been gradually building throughout the weeks and it culminates in weeks seven and eight. These weeks following the same pattern and structure as the previous weeks.
Frequency is to be increased to five times per week with rest periods between sets to be no more than fifteen seconds.
Total reps performed increases by another 50%. In the example, this means performing a total of one hundred reps.
You should continue to utilize different push-up variations and experiment with hand placement and angles to help you maximize push-up progress.
Be sure to include a number of sets of feet-elevated and hand-elevated push-ups to increase the demand on the muscles of the upper body and core.
Post-Test
Having completed the eight weeks, repeat the test that was performed at the start of the plan and compare the results.
If you feel that you want to improve your push-ups further, the eight weeks can be cycled once again using the new test results.
Program Considerations
In order to maximize progress, there are a number of considerations that must be made before beginning this training plan.
First and foremost, heavy compound lifts may need to be reduced. This is particularly true for pressing exercises such as the bench press and overhead press.
Furthermore, isolation exercises that target the shoulder joint may also need to take a back seat.
Continuing with frequent heavy lifting and isolation work in conjunction with the eight-week push-up training plan may place too much stress on the shoulder joint and cause injury.
As highlighted earlier, the core muscles play a huge, but often unseen, role during the push-up by providing the body with stability.
Having a weak core will likely cause the hips to lift or sag thus interfering with good push-up technique.
Therefore, increasing the strength of the core muscles may facilitate a greater performance with the push-up by enhancing stability and technique.
Finally, ensure that each and every push-up repetition is performed with the strict form.
Not only will this substantially reduce the risk of injury, it will also ensure that you make the best progress possible.
Final Word
The push-up is regarded as one of the best bodyweight exercises for building upper body power and endurance, core strength, and injury resilience.
The eight-week push-up plan, outlined above, is a highly effective and methodical training plan that will allow you to experience all of these benefits.
References:
1 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6728153/ Tillaar, Roland van den (2019-09-05). “Comparison of Kinematics and Muscle Activation between Push-up and Bench Press”. Sports Medicine International Open. 3 (3): E74–E81. doi:10.1055/a-1001-2526. ISSN 2367-1890. PMC 6728153. PMID 31508485.
2 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4126284/ Calatayud, Joaquin; Borreani, Sebastien; Colado, Juan C.; Martín, Fernando F; Rogers, Michael E.; Behm, David G.; Andersen, Lars L. (2014-09-01). “Muscle Activation during Push-Ups with Different Suspension Training Systems”. Journal of Sports Science & Medicine. 13 (3): 502–510. ISSN 1303-2968. PMC 4126284. PMID 25177174.
3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4395677/ Chang, Wen-Dien; Lin, Hung-Yu; Lai, Ping-Tung (2015-3). “Core strength training for patients with chronic low back pain”. Journal of Physical Therapy Science. 27 (3): 619–622. doi:10.1589/jpts.27.619. ISSN 0915-5287. PMC 4395677. PMID 25931693.
4 – https://pubmed.ncbi.nlm.nih.gov/16095413/ Cogley, Robert M.; Archambault, Teasha A.; Fibeger, Jon F.; Koverman, Mandy M.; Youdas, James W.; Hollman, John H. (2005-08). “Comparison of muscle activation using various hand positions during the push-up exercise”. Journal of Strength and Conditioning Research. 19 (3): 628–633. doi:10.1519/15094.1. ISSN 1064-8011. PMID 16095413.
6 Moves For Shredded Lower Abs
6 Exercises To Target Your Lower Abs
A physique can’t be deemed complete without a shredded abdomen. Abs have become an aesthetic standard which every pro athlete needs to maintain. You will never see a bodybuilder without a six-pack on stage.
Lower abs are one of the most stubborn muscle groups. Love handles can be the hardest to lose. If you want a shredded six-pack, sticking to the crunches won’t get you a long way. You need to perform exercises which will target your lower abs.
1. Flat Bench Leg Raises
Performing exercises like the crunches work the upper abs. You need to have lower body exercises like the leg raise in your exercise arsenal to target the lower abs. You can perform the leg raises on a flat bench or a decline bench.
Lie down on a bench while facing the roof. Your upper body should be on the bench while your lower body hangs off the edge of the bench. Slowly raise your legs so they’re perpendicular to the floor. Your feet should be an inch away from the floor at the bottom of the movement.
2. Hanging Leg Raises
Hanging leg raises are an isolation exercise and your lower abdominal will be completely exhausted after this exercise. You could perform this exercise on a pull-up bar or parallel bars.
Most people make the mistake of using momentum to lift their legs. Doing this can eliminate the tension on your lower abs. Your upper body should not swing while you perform the hanging leg raises.
3. Scissors
The primary muscles involved in scissor kicks are the lower abs and your hip flexors. Lie down on the floor and with a slight bend at the knees, lift your legs up so that your heels are about six inches off the ground.
Now, lift your right leg about a 45-degree angle while your left leg is lowered until the heel is about 2-3 inches from the ground. Repeat on the other side by lifting the left leg and lowering the right leg.
4. Mountain Climbers
Mountain climbers are usually a part of a HIIT workout and will completely smoke your lower abs. Get into a high plank position with your feet placed at shoulder width. Make sure you keep your abs tight and contracted throughout the exercise.
Lift your right leg up to the chest between your hands. As you return the right leg back to the plank, lift left foot and draw left knee to the chest between your hands. Keep your upper body fixed in place and avoid hiking your hips.
5. Slider Knee Tuck
You will need sliders or a towel for this exercise. Place both your feet on the sliders and pull in your feet to your chest between your hands. Push feet back to the starting position and repeat for the target reps.
Maintain a tight core, exhale and contract your abs at the top of the movement. Make sure you don’t hunch your shoulders and back or lean forward too much while performing this exercise.
6. Reverse Crunches
Reverse crunches are the opposite of the conventional crunches. This exercise might look easy but can prove to be lethal. Lie on the floor with your hands under your lower back. Maintain a slight bend at your knees and lift your feet so they’re 2-4 inches off the ground.
Raise your knees to your chest while maintaining the bend at the knees. Return to the starting position and don’t let your feet touch the floor. You can also perform the reverse crunches on a flat bench. Doing this will increase the negative motion which in turn will increase the tension on your lower abs.
Which is your favorite lower abs exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Ultimate Guide to the Decline Bench Press
Using Bench Variations for Comprehensive Chest Gains
When it comes to developing the size and strength of the chest, there is no exercise that quite compares to the barbell bench press. There are two common barbell bench press variations that can be used to accelerate progress – the incline and decline bench press.
For optimal pectoral development, a combination of all three bench exercises should be performed.
This article will look more closely at the decline bench press, explain how to effectively perform the exercise, highlight specific benefits and provide a number of decline bench variations and alternatives.
Decline Bench Press Technique
This section will break down the technique required to effectively perform a barbell decline bench press. While some gyms may not have a bench that is designed specifically for the decline bench press, the exercise can also be performed with dumbbells.
The execution for both the barbell and dumbbell bench press is the same, however, be aware that you will be capable of lifting less weight with the dumbbell decline bench press.
To perform the decline bench press safely and effectively, ensure you follow the consequent four steps.
Step 1
Start by lying back on the decline bench and secure the feet under the pads (if pads are provided). This will prevent the body from sliding off the bench.If you do not have a way to secure the feet, use light loads only and proceed with caution. If using heavy loads it is required to anchor the feet.
Step 2
Line the eyes up with the barbell and use a grip that is slightly wider than shoulder-width.Before lifting the bar off, squeeze between the shoulder blades, lift the chest and engage the core muscles. Carefully lift the bar from the stand and hold it directly above the sternum.
Step 3
While maintaining this tension in the trunk, gradually move through both the elbow and shoulder joints in order to drop the bar down towards the chest.Ensure to keep the elbows slightly down from the line of the shoulders and elbows under the wrists.
Step 4
Once the bar makes contact with the lower chest, powerfully drive the weight back upward by extending through the elbows.On returning to the starting position, take a slight pause to reassess your set-up position before proceeding with the remaining repetitions.
Decline Bench Press Muscles Worked
While adding the decline bench press can evidently stimulate new growth in the pectoral muscles, there is an array of other muscles that are recruited during the movement.This section will focus on the muscles that are primarily worked during the decline bench press.
Pectorals
The pectorals muscle group consists of four muscles – the pectoralis major, pectoralis minor, serratus anterior and subclavius. These muscles connect the front of the chest to the shoulder and arms and contract to generate and stabilize movement around the shoulder joint.The pecs are the primary mover in the barbell bench press and are subject to a great amount of stress (1).The decline press recruits muscle fibers of the lower region of the pecs in a similar way to the incline press which places more demand on the upper region.
Anterior Deltoid
The deltoid is the muscle found in the shoulder. There are three portions of this muscle that are referred to as the anterior, middle and posterior delt.The anterior delt can be located at the front of the shoulder and is highly active during the majority of pressing movements – including the bench press (2).However, in comparison to the conventional and incline bench, the anterior deltoid is involved less during the decline press. This may be beneficial for lifters with shoulder issues.
Triceps
The triceps are found to the rear of the upper arm and primarily responsible for causing elbow extension.During the press, the elbows must fully extend in order to drive the bar upwards and therefore, the triceps are heavily involved (3).With that being said, once again the decline position reduces some of the demand on the triceps, in comparison to other benching variations and alternatives.
Decline Bench Press Benefits
Providing the decline bench press is programmed appropriately and executed well, you can expect to experience a number of benefits, some of which are detailed below.
1) Lower Chest Development
As mentioned, the decline bench press appears to place stress on the lower fibers of the chest more so than any other benching exercise.Often the lower chest does not experience the same kind of adaptation as the mid and upper portions.Therefore, incorporating the decline bench into your training program can allow the lagging lower chest to catch up and more comprehensively develop the chest.
2) Reduced Strain on the Shoulders
A high volume of pressing exercises can aggravate the shoulders – particularly the technique is poor or excessive weight is being lifted.As a result, injuries to the shoulder may occur. Often when this happens, pressing exercises are removed from the training program which can lead to regression.Using exercises such as the decline bench press can be useful for anyone struggling with shoulder issues as the movement does not place such a great demand on the anterior deltoid. Therefore, incorporating the decline bench into your training may allow you to continue to train pressing exercises and prevent regression without irritating the shoulders.
3) Stimulating New Gains
When it comes to improving strength and size, it is important that you are gradually overloading your training. However, over time improvements may slow or even cease.Research shows that bringing in new exercises and altering the training stimulus can have a significant impact on the rate of adaptation (4).Therefore, if you’ve never used the decline bench press previously it may allow you to make substantial improvements in strength and size.If you are well acquainted with the bench press, consider using it alongside a variety of other pressing and dip exercises to hit the pecs from a range of angles to maximize the rate of change.
Who Should Perform the Decline Bench Press?
While most will benefit from regularly performing the decline bench press, however, it is important to be aware that it may not be suitable for certain individuals. Due to the decline position where the legs are placed higher than the head, circulation may be affected as a result of gravity. Consequently, lightheadedness and nausea may become a factor for some.Always speak to a medical professional and receive clearance first if you are ever in doubt. There are certain individuals who can highly benefit from adding this benching variation into their training.
Strength and Power Athletes
The bench press is an exercise that is required in both powerlifting and strongman events. Therefore, it makes sense for powerlifters and strongmen to utilize the decline bench press.Although in powerlifting it is the flat bench that is used in competition, using the decline bench in training can unlock strength gains and lead to a better competition lift.As mentioned, when it comes to maximizing strength and size gains, it is important that the muscles are targeted from a range of different angles.Therefore, incorporating the decline variation in your strength or hypertrophy mesocycles can effectively build pressing ability, improve chest size and enhance performance.Furthermore, there may be times where strength and power athletes need to reduce the amount of stress placed on the shoulders which again makes the decline bench the perfect choice.
Bodybuilders
One of the biggest benefits associated with the decline bench press is the development of the lower chest.When it comes to bodybuilding, goals are aesthetically based. Bodybuilders look to build size and defined while maintaining proportions and symmetries.Therefore, the decline variation will effectively help bodybuilders build size and definition of the lower pecs thus developing fuller-looking chests.
General Fitness Athletes
Finally, those who are looking to generally improve health, strength, and fitness can benefit from the decline bench press.It can be particularly beneficial for increasing your pressing abilities. Developing strength through the decline bench can have a substantial impact on other pressing movements such as flat bench, overhead press, and dips.It can also serve as a useful exercise for anyone who wishes to bench but is restricted through shoulder discomfort or injury.Some individuals may experience issues when attempting the flat or incline bench press and therefore, the decline may be a better option as it reduces the amount of stress that the shoulders experience.If you are unsure of your benching technique and feel discomfort, talk to an exercise professional. If you ever experience sharp pain when benching, stop immediately.
Decline Bench Variations and Alternatives
This final section will cover a number of decline bench variations and alternatives that can be used to build upper body strength.
Variations
The following two variations are progressions and should only be attempted by those who are already competent with the decline bench press.
1) Floor Bench Press with Glute Bridge
Not all facilities will have a decline bench that is suitable for barbell benching. This variation can be used to create your own decline position while simultaneously developing core strength.Start by lying back on the floor with a bar in a rack above you. Drive the hips upwards while keeping the shoulders on the floor and hold this position. From there, unrack the bar and press as normal while maintaining the bridge. Squeeze the core muscles and glutes throughout to help hold you in the correct position.
2) Decline Dumbbell Bench Press
Using dumbbells rather than a barbell can help to develop unilateral (single-arm) strength and enhance proprioceptive abilities such as coordination and stability (5).Using single weights rather than a bar may increase muscle activation and consequently positively impact strength and size development.If you are using heavy weights, ensure that you can lock the feet so that you will not slide out of position. In addition, a spotter is recommended as it can be tricky to assume the correct starting position alone.
Alternatives
The following four alternatives are regressions that should be used by those who do not have access to a decline bench or find the exercise to be overly challenging.
1) Cable Crossovers
One of the best things about the cable crossover is that they can be performed at a range of different angles. To effectively work the lower portions of the pecs, the handles should be set at a low position so that the cables are driven upward until the handles align with the shoulders.Cables are an excellent resistance tool as they maintain tension on the muscle throughout the duration of the exercise. Increasing time under tension can be an effective method of increasing strength and size.
2) Gironda Dips
The Gironda dip is a dipping variation that is performed on parallel or V-shaped bars. The difference between the Gironda and convention dip is the position of the elbows and hands. In the setup, the hands should be wide and as the elbows hinge, they should be pushed out to the side rather than staying in line with the shoulders. Effectively doing this will place a large demand on the lower portion of the pecs in a similar fashion to the decline bench press.
3) Decline Dumbbell Fly
In the same way that the bench press can be performed in an incline, flat or decline position, so too can the dumbbell flye – another popular chest developing exercise.Assume the decline position, grab a set of dumbbells and will keeping the arms extending, gradually drop the weights to the side of the body before returning the dumbbells to the starting position.
4) Decline Push Up
Lastly, the decline push-up is a simple yet effective alternative to the decline bench press and activates the pecs in a very similar way.To perform the push-up, simply place the feet on a bench or step and perform a set of full push-ups.
Final Word
The decline bench press is a superb developer of the chest, shoulders, and arms and can effectively build strength, size and pressing capabilities. As a consequence, it makes an excellent addition to the majority of resistance training programs.
References:
1 -Lauver, Jakob D.; Cayot, Trent E.; Scheuermann, Barry W. (2016). “Influence of bench angle on upper extremity muscular activation during bench press exercise”. European Journal of Sport Science. 16 (3): 309–316. doi:10.1080/17461391.2015.1022605. ISSN 1536-7290. PMID 25799093.2 – Muyor, José M.; Rodríguez-Ridao, David; Martín-Fuentes, Isabel; Antequera-Vique, José A. (June 14, 2019). “Evaluation and comparison of electromyographic activity in bench press with feet on the ground and active hip flexion”. PLoS ONE. 14 (6). doi:10.1371/journal.pone.0218209. ISSN 1932-6203. PMC 6568408. PMID 31199829.
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4 – Fonseca, Rodrigo M.; Roschel, Hamilton; Tricoli, Valmor; de Souza, Eduardo O.; Wilson, Jacob M.; Laurentino, Gilberto C.; Aihara, André Y.; de Souza Leão, Alberto R.; Ugrinowitsch, Carlos (2014-11). “Changes in exercises are more effective than in loading schemes to improve muscle strength”. Journal of Strength and Conditioning Research. 28 (11): 3085–3092. doi:10.1519/JSC.0000000000000539. ISSN 1533-4287. PMID 24832974.
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