Tag: Workouts
Eight Best Dumbbell Exercises for Your Back
Eight Best Dumbbell Exercises for Your Back
Unless you’ve herniated some discs in your lumbar spine in a car accident or violent sports collision, your back pain has little to do with injuries to the back.
It’s more likely because of our modern sedentary culture, which has us spending most of our time seated at desks, hunched over smartphones, and behind steering wheels. This produces tight hips, deactivated glutes, and an epidemic of back pain.
Studies show that postural awareness helps limit back pain. It’s also important to address posture and core strength in the weight room. Otherwise, we’re setting ourselves up for back pain, not only in the gym but by in everyday activities.
Assuming you’ve addressed those issues, we’re going to target the muscles that give us a broad, V-shaped back. Thankfully, we often can strengthen and stabilize our backs with the same workout – all with just dumbbells and a bench.
With this dumbbell workout, we’ll work through four sets of these eight moves in a circuit fashion, alternating between pushing and pulling movements, so we can produce maximum results with minimal time and equipment, resting only briefly between sets.
Dumbbell Skull Crushers
What it does: Though best known as a triceps exercise, it also builds coordination between the tris and upper back.
How to do it: Lie supine on a bench and lower the dumbbells until your elbows are bent 90 degrees. Then pull back to starting position.
How many? 4 sets of 10 reps.
Dumbbell Incline Rows
What it does: With your chest down, it places more of an emphasis on moving from your shoulders, providing the intended benefit to the back and shoulders.
How to do it: Lie chest down on an adjustable bench set at a comfortable angle between 30 and 45 degrees. With a dumbbell in each hand, bring your shoulder blades back and together as you row the weights to your sides. Return to starting position.
How many? 4 sets of 10.
Romanian Deadlifts
What it does: Perhaps the most recognizable hamstring move, and for good reason; it’s effective in building the proper activation patterns in your hamstrings and glutes while also strengthening your back.
How to do it: Start with a light set of dumbbells. Form is especially key to getting the full benefit from the RDL; don’t think of the exercise as bending forward but rather as sitting back with your torso moving forward instead of staying upright.
How many? 4 sets of 10.
Dumbbell Upright Rows
What it does: It’s a simple, familiar yet effective compound movement that strengthens and stabilizes the upper back and shoulders while also challenging the triceps.
How to do it: Stand with feet hip-width apart, holding dumbbells palms down in front of your body. While keeping the shoulder blades back and chest up, raise dumbbells vertically, lifting elbows to the ceiling. Return to starting position.
How many? 4 sets of 10.
Goblet Squats
What it does: A full-body maneuver that takes the pressure off your back, the goblet squat is more accessible than a traditional barbell squat. The counterbalance with the weight in front of the body allows you to sit back more easily, encouraging proper form.
How to do it: Hold a dumbbell with two hands against your chest as if preparing to drink from it – like a goblet. Squat by sitting the hips back and down, keeping your weight in the middle of your feet. Maintain contact between the kettlebell and your chest. The knees should touch the elbows. Extend powerfully through your hips.
How many? 4 sets of 10
Alternating Dumbbell Rows
What it does: It’s another simple yet challenging movement that stabilizes and strengthens the back.
How to do it: Like a Romanian Deadlift, begin by sitting back with your torso, bending forward at the hips. Row one dumbbell to your side. Lower it and repeat on the other side.
How many? 4 sets of 10.
Bent-Over Dumbbell Reverse Flyes
What it does: It hits your rhomboids, which support shoulder movement, open up the chest and help give you a broad back.
How to do it: Holding a dumbbell in each hand with feet shoulder-width apart, keep your back straight as you lean forward to become slightly bent over. Hold the weights together and then slowly bring them out to the sides. Keep the arms slightly bent and pull the elbows out behind. This is more of a back and shoulder move than a chest exercise.
How many? 4 sets of 10.
Dumbbell Renegade Rows
What it does: It’s a simple yet challenging move that hits the back, shoulders, triceps, and biceps.
How to do it: Start in the top position of a pushup with your hands on dumbbells shoulder-width apart. Row one dumbbell toward the side of your body while balancing on the opposite hand and feet. Pause for one second at the top and return the weight slowly to the start position. Repeat on the other side.
How many? 4 sets of 10.
Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in multiple publications such as Men’s Health, Men’s Journal, and USA Today.
10 Really Effective Mass-Building Back Exercises
Build a road map back with a variety of mass growth-inducing back exercises!
The back consists of several muscle groups which make up the upper posterior chain (Backside of the body) and these include the Latissimus Dorsi, Trapezius, Rhomboids, Infraspinatus, and Erector Spinae. (1, 2)
These muscles help us to twist, bend, stand upright, lift heavy objects, and protect the spine. And without a strong back; we can’t deadlift, squat, or even perform functional activities at optimal levels. (3)
They also play a big role in your posterior appearance giving width and thickness to your rear torso which is highly desired by many people who train for aesthetics and mass.
But, the more muscles per surface area means you must train them each individually to ensure maximum muscle-building and strength benefits. But, there are so many different exercises and ways to get an effective back workout.
So… we chose 10 exercises which we felt would give you the best results in your back training endeavors…
1. Barbell Bent-Over Row
The barbell row is without a doubt, one of; if not the most effective back exercises we have available to us.
In fact, ACE-sponsored research tested the effectiveness of several back exercises by having 19 males perform them with all variables being equal, and the bent-over row showed significant muscle activation in essentially all back muscles. (4)
The row was significantly more effective for targeting the erector spinae than other rowing exercises, as well as pull-ups/chin-ups, and pulldowns.
But it was a close second in muscle activation for lower traps, lats, and Infraspinatus muscles. This information leaves us to conclude that the bent-over row is the perfect overall exercise which stimulates the back symmetrically according to research. (5)
So, we’d say it’s a pretty impressive movement and should be a staple for compound movements when aiming for the most development possible.
Barbell bent-over row training tips:
Practice proper form before training heavy. Your knees should be bent with your back straight to avoid injury.
When you row, pull the barbell to the bottom of your rib cage which will allow you to utilize your maximum strength potential.
The bent-over row is best utilized as the first and heaviest lift in your workout.
2. Barbell Deadlift
A list of effective back exercises would not be complete without the king of posterior chain exercises… the barbell deadlift.
Now, the deadlift has so many variations, but we included the conventional version to keep things simple. The deadlift isn’t just a back exercise though. It’s actually an entire posterior chain (Backside of the body) exercise.
Which means it works all rear muscles from your calves, all the way up to your traps.
But what makes the deadlift such a special exercise is that you can maximally load the barbell and lift as much weight as your body you can handle. No other exercise works as many muscles groups as the deadlift.
Barbell deadlift training tips:
Practice proper form with light weights if you’re a beginner because the deadlift is a compound exercise which can cause injury if done improperly.
You should keep the bar as close to your body as possible and drive through your hips to the top.
Your lower back should be arched and your upper back should be just slightly rounded for the most effective pull.
3. Pull-Up
Any form of a pull-up will yield excellent results. But this exercise really shines is its superior activation of the Latissimus Dorsi (Lats) and research confirms this.
In a study, the pull-up showed significant lat activation compared to various forms of rows, and even the lat pull-down. (4)
Now, the pull-up is a simple exercise but that doesn’t mean it’s an easy one. You do need upper body strength but there are workarounds which is good news.
Most gyms often have pull-up assist machines which are fantastic and then there’s the cable pulldown which works the same muscles but to a lesser extent overall.
Pull-up training tips:
Use a full range of motion when doing the pull-up to maximize muscle fiber recruitment and strength.
If you’re a beginner, don’t worry about pulling yourself up all the way. You can also use a pull-up assist machine to develop your strength before you progress into the body weight only variation. Or do negatives by using something/someone to help you to the top of the bar and slowly lower yourself down.
Use a weighted belt or dumbbell between your ankles for added resistance.
4. Underhand Yates Row
Named after the former 6-time Mr. Olympia Dorian Yates, this row variation offers a different stimulus than the conventional barbell row.
Now, instead of using a pronated (Overhand) grip, you’ll use a supinated (Underhand) grip. This allows you to really stimulate the lower back muscles and the difference is noticeable during the movement when compared to an overhead row.
Using either a free weight barbell or Smith machine will yield similar results. But the free weight barbell will develop more stabilizer muscles.
Underhand Yates Row training tips:
When you do the underhand row, you want to pull the barbell to your mid stomach area. This engages more of the lower back.
Using a Smith machine is also a great way to do this exercise because you don’t have to stabilize the weight. You can just focus on the movement itself and training for the best contraction possible.
5. Sumo Deadlift
The Sumo deadlift (SD) is rising in popularity because it’s actually a safer alternative to the conventional barbell deadlift.
But how could it be so different?
Sumo deadlifts alleviate spine stress since the lift is closer to your center of mass, unlike with the conventional deadlift where you have to bend over and reach out to grip the barbell to lift it. With the SD, your back and the rest of your body can remain in a more upright position. (6)
But your stance should be very wide with your feet pointed slightly outward. This will allow you to lift heavy with a shorter range of motion, to maintain maximum balance, and to keep your torso upright.
Sumo deadlift training tips:
Take a wide stance with feet pointed just slightly outward. Your torso should be erect, and you should not have to place your arms too much out in front of your body.
You can use an overhand grip or an overhand/underhand grip.
Drive through your legs first and thrust your hips forward while your spinal erectors assist in completing each rep.
The Sumo lift can replace the conventional deadlift and taller people find it to work better for them.
6. V-Bar Pulldown
Why use a V-bar, or close bar? Well, the most obvious reason is that you can absolutely use more weight than if you were to use a long, bar attachment. This is ideal for muscular hypertrophy and will really hit all the back muscles sufficiently.
Now, a study showed narrow grip pull-downs to have similar electromyographic (EMG) activity to a medium or wide grip hand position, even if the medium grip has a slight advantage. (7)
But, the benefit of using more resistance is one reason why we chose the V-bar variation for an effective back exercise.
V-bar pulldown training tips:
Warm up with a light weight for 2 sets of 12-15 reps before progressing to heavier weights.
You should keep your elbows tucked in during the exercise and really focus on contracting and engaging the back muscles.
Do not lock out your arms during the concentric (Positive) phase of the exercise as this can place a lot of stress on the biceps and cause injury.
This variation is great as a compound lift or a finisher.
7. Seated Cable Row
Rowing is a phenomenal way to stimulate your back and it best targets the middle Trapezius muscles, the lats, and even the erector spinae according to a study. (4)
This benefits an individual by improving posture and promoting thoracic extension which helps to keep a straight and healthy spine. (8)
But the row is also a great exercise for burning lots of calories and building muscle at the same time since it’s a functional sporting movement.
Seated cable row training tips:
Use any cable attachment handle which allows you to comfortably and effectively perform the seated cable row.
Perform high reps to utilize the functional movement of the row.
Avoid using momentum and keep your elbows slightly bent to effectively engage the back muscles.
The seated row is a great exercise to begin your back workout with or use it as a burnout finisher.
8. Inverted Row
Also known as the Australian pull-up, the inverted row is a less difficult version of a conventional pull-up but it’s also like a bodyweight row.
Now, this exercise has shown to effectively target the middle Trapezius muscles and the Infraspinatus (Rotator cuff muscle which stabilizes the shoulder joint). (4)
And all you need is a Smith machine to perform this exercise. But, it’s a great movement which is sadly underrated due to being unconventional and overshadowed by other exercises.
Now, the inverted row really shines for lessening spine load stress and motion. But when utilizing this exercise, keep in mind that it targets the upper back significantly more than the lower back. This is ideal for isolation purposes. (9)
Inverted row training tips:
Position your body beneath a Smith machine bar so that you can grab it at a slightly wider than shoulder-width grip. Then, you’ll pull your body up to the bar just as you would a pull-up while retracting your shoulder blades.
The inverted row is just a reverse of the standard barbell row so it’s also a great functional exercise. You can use it as the first exercise in your back workout or save it for last to really burn out.
9. I-Y-T Raise
You may or may not have heard of the I-Y-T raise but when it comes to back training exercises, it’s one of the best.
A study showed the I-Y-T raise to significantly stimulate the Trapezius, and Infraspinatus muscles when compared to several row variations, and pull-ups. (4)
Now, you can do this exercise on an incline bench, sitting upright on a bench, or whichever way you feel the target muscles being worked the best.
The exercise motion looks exactly how it sounds. You’ll make an I, Y, and T with your arms to hit each muscle group.
I-Y-T raise training tips:
Lift your arms straight up above your head to form an “I”. Then, you’ll bring your arms back down and form a “y”. Lastly, you’ll bring your arms down and then form a “T”.
The goal is to feel the muscles working by contracting and squeezing during each repetition.
10. Rack Pull
The rack pull is a real powerhouse back exercise because you take a lot of your legs out of the movement which activates more of the spinal erectors.
This is very beneficial for back development and you can train heavy safely; which is another great reason to include this exercise in your workout routine.
Now, unlike the conventional barbell deadlift, you’ll start with the bar raised off the ground on a rack at about knee level. Your legs will help to lift the barbell through about a third of the movement while the spinal erectors and hips extend to complete the lift.
Rack pull training tips:
Use a Smith machine if don’t have great balance/stability. However, if you want to build stabilizer muscles then using a free weight barbell is a better option. But, both are great and will yield muscle and strength gains.
Set up the barbell slightly at, or above knee level on a rack so your back will have to engage to pull the weight. But you’ll extend and drive through your hips and knees while pulling the weight.
Wrap Up
Having a strong back is vital for aiding in that shredded and massive physique while also providing for better balance and support. These back exercises are great for mass-building and giving you that size you want most. Be sure to check them out and add these to your workout routine. You won’t be disappointed by the results.
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*Header image courtesy of Envato Elements
References:
Henson, Brandi; Edens, Mary Ann (2019), Anatomy, Back, Muscles, StatPearls, StatPearls Publishing, PMID 30725759, retrieved 2019-05-01
Chapter 40: Muscles, vessels, nerves and joints of the back. www.dartmouth.edu. Retrieved 2019-05-01.
Back Muscles. Cedars-Sinai. Retrieved 2019-05-01.
ACE – Certified™: April 2018 – ACE-SPONSORED RESEARCH: What Is the Best Back Exercise?. www.acefitness.org. Retrieved 2019-05-01.
Fenwick, Chad M. J.; Brown, Stephen H. M.; McGill, Stuart M. (2009-3). Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. Journal of Strength and Conditioning Research. 23 (2): 350–358. doi:10.1519/JSC.0b013e3181942019. ISSN 1533-4287. PMID 19197209.
Biomechanics of Safe Lifting. ergo.human.cornell.edu. Retrieved 2019-05-01.
Andersen, Vidar; Fimland, Marius S.; Wiik, Espen; Skoglund, Anders; Saeterbakken, Atle H. (2014-4). Effects of grip width on muscle strength and activation in the lat pull-down. Journal of Strength and Conditioning Research. 28 (4): 1135–1142. doi:10.1097/JSC.0000000000000232. ISSN 1533-4287. PMID 24662157
Video: Seated row with weight machine. Mayo Clinic. Retrieved 2019-05-01.
CHAD M. J. FENWICK, STEPHEN H. M. BROWN, AND STUART M. MCGILL
Supercharge Muscle Growth and Recovery with Full Body Workouts
Is it possible to grow muscle with only a couple of days in the gym? It sure is! That is if you do full body workouts.
Split routines have their time and place but can often lead to overtraining, muscular imbalances, or burnout. If you’re short on time or skipping days in the gym, you’ll be better off incorporating full body workouts into your training.
Full body workouts tend to get a bad rep in the bodybuilding world, but funny enough, full body workouts is where bodybuilding started.
Find out below all the benefits full body workouts bring to the table.
Old School Bodybuilding
In the golden era of bodybuilding (1950’s and ‘60’s), you would find most of these old-timers all on full body workouts, including Leroy Colbert and Vince Gironda — even Arnold Schwarzenegger was doing full body workouts at one point. This was before the revolution of drugs in the sport became mainstream though. Since these bodybuilders were all-natural, they knew the importance of rest and recovery for muscle growth. Therefore, they did full body workouts to allow their bodies more days off.
Since drugs allow your body to lift and produce more than what it’s capable of alone, it’s common for many bodybuilders to do more volume, which would otherwise be too much for the natural bodybuilder. Therefore, many bodybuilders nowadays are on split routines since you’ll be able to overload each muscle group with more volume. (That’s not to say all bodybuilders doing split routines are on drugs though.)
Full Body Workouts vs. Split Workouts
When you’re lifting weights in the gym, you can either opt for full body workouts or a split workout routine; both have their pros and cons.
Split Workouts
Split workout routines are designed to separate muscle groups into different days. There are a variety of ways to do this. Below is an example of a 5-day split routine.
5 Day Split Routine
Typically, there are 3, 4, and 5 day split routines. The benefit of a split routine is that you can dedicate an entire day to one muscle group, which targets the muscle more and gives them more fatigue and volume. With a full body workout, you’re limited to only 1-2 exercises per muscle group.
Since you’re targeting different muscle groups on different days, you can reduce the number of rest days that you take.
If you’re a competitive bodybuilder, this is recommended because you’ll be able to maximize muscle growth since you can give your muscles more volume each workout. Also, you’ll be able to isolate muscle groups, such as your triceps and biceps more efficiently, which are important for bodybuilding.
One issue with this design is that you have to stay on schedule with your workouts and you can’t miss any days, or you risk overdeveloping or underdeveloping muscles, which can lead to muscular imbalances and less muscle growth. If you’re on a 5 or 6-day split routine, it will be much easier to miss a day or two, which means you would have skipped a muscle group or two for that week.
Full Body Workouts
Full body workouts are working out your entire body each workout. They’re more efficient than split routines and save you a ton of time. That’s because you can work out your entire body in just one workout versus three, four, five, or six workouts. And although you can’t do as much volume each workout for each muscle group (without overtraining in one workout), you can make up for that volume missed by doing more full body workouts throughout the week.
It’s recommended that you do 2-4 full body workouts each week. If you happen to miss a workout, it’s no big deal! That’s because you don’t have a schedule you need to follow to make sure you’re working out your entire body — you already are each workout! This allows you a lot of flexibility in your workouts and schedule.
If you love other exercises besides lifting weights, then this is perfect! Now, you can play basketball, go for a hike, etc. on the days you aren’t in the gym.
Benefits of Full Body Workouts
Don’t confuse full body workouts for being for “beginners” or “run-of-the-mill” workout routines. Aside from having more time outside of the gym and not having to rigidly stick to a workout routine, full body workouts have a plethora of benefits.
Muscle Growth
Full body workouts allow you to focus on the muscles and exercises that give you the bulk of your muscle growth. Isolation exercises such as bicep curls and tricep extensions are good bonuses to add to your workout, but they shouldn’t be what you focus on. Full body workouts get rid of a lot of exercise fluff and let you hone in on what matters most —exercises that target large muscle groups, including squats, bench press, and rows.
This 2017 article proves that multi-joint exercises produce more strength than single-joint exercises (1). (Bye-bye arm day!)
If you’re prone to overtraining and don’t allow your body enough days off to recover, then you could be surprised just how much your muscles grow if you switch over to full body workouts and take more days off.
Research shows that high-volume and low-volume training produce equal amounts of strength and lean muscle mass (2).
Recovery
Full body workouts allow your body more time to recover. When you workout, both your CNS and muscles take a toll and they need time to recuperate. Since you’re only working out 2-4 days a week with full body workouts, your body will have much more time to recover than its 4, 5, and even 6 split routine counterparts. Recovery is important to muscle growth. Muscle grows while you’re resting, now while you’re lifting, so the additional rest days will yield more muscle (3).
Also, since you’ll be well-rested, you’ll be able to fully push yourself each time in the gym. Whereas with split routines, you’ll be tired or sore a lot of gym days, which means you’ll be working out a submaximal intensity, leading to less muscle growth.
Full body workouts also allow you flexibility. You can do strength workouts or HIIT routines, with no certain days you have to do them. You can play basketball one day, do a strength training full body workout another, and do a HITT workout on the third day. This gives you the freedom to never get bored of exercise and makes exercising more fun. Plus, you’ll build a more well-rounded body that has strength, endurance, and is athletic.
When doing full body workouts, I recommend you don’t work out any more than 3-4 days a week because of delayed-onset muscle soreness (4). However, research supports that you can train consecutive days in a row and still have similar improvements in strength and body composition than having days off in between lifts (5). (No wonder Rich Froning can do multiple full body workouts every day). Therefore, as long as you aren’t overtraining and keeping the volume low, it’ll be safe for you to do back-to-back full body workouts.
Benefits
Flexible schedule
Better recovery
More endurance
Focus on large muscle groups
More time outside of the gym
Conclusion
You can get amazing results in the gym only lifting weights 2-3 times a week. You’ll recover faster, be replenished each day back in the gym, and have more time outside the gym.
Do you prefer full body workouts or split routines? If you found this article valuable, follow us on Instagram, Facebook, and Twitter for daily content.
References
1 – Paoli A, Gentil P, Moro T, Marcolin G and Bianco A (2017) Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Front. Physiol. 8:1105. doi: 10.3389/fphys.2017.01105
2 – Thomas, M. H., & Burns, S. P. (2016). Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training. International journal of exercise science, 9(2), 159–167.
3 – MacDougall, J. D., Gibala, M. J., Tarnopolsky, M. A., MacDonald, J. R., Interisano, S. A., & Yarasheski, K. E. (1995). The time course for elevated muscle protein synthesis following heavy resistance exercise. Canadian journal of applied physiology = Revue canadienne de physiologie appliquee, 20(4), 480–486. https://doi.org/10.1139/h95-038
4 – Hotfiel, T., Freiwald, J., Hoppe, M. W., Lutter, C., Forst, R., Grim, C., Bloch, W., Hüttel, M., & Heiss, R. (2018). Advances in Delayed-Onset Muscle Soreness (DOMS): Part I: Pathogenesis and Diagnostics. Delayed Onset Muscle Soreness – Teil I: Pathogenese und Diagnostik. Sportverletzung Sportschaden : Organ der Gesellschaft fur Orthopadisch-Traumatologische Sportmedizin, 32(4), 243–250. https://doi.org/10.1055/a-0753-1884
5 – Yang, Y., Bay, P. B., Wang, Y. R., Huang, J., Teo, H., & Goh, J. (2018). Effects of Consecutive Versus Non-consecutive Days of Resistance Training on Strength, Body Composition, and Red Blood Cells. Frontiers in physiology, 9, 725. https://doi.org/10.3389/fphys.2018.00725
The Cure For The Flat Butt
Reasons for a Flat Butt and How to Fix It
Ladies, if you’re struggling with the “flat butt syndrome”, this is the article you need to read. A firm and round butt is aesthetically appealing and is within your reach if you’re willing to work for it.
A pear-shaped rear doesn’t only make you stand out, it makes you fitter and healthier. The glutes are composed of three separate but synergetic muscles which make them one of the strongest muscle groups in the body.
The three muscles are primarily the hip extensors. They aid in the external hip rotation, abduction, and even in stabilizing the entire posterior chain when working properly. The gluteus maximus is the strongest and thickest muscle in the body which is capable of burning a surplus of calories when trained efficiently.
Sitting For Too Long
While desk jobs obviously don’t burn a lot of calories, they’re also the reason for flat butts. Prolonged sitting and a lack of physical activity are big factors for causing the anterior pelvic tilts.
Too Much Cardio
For most women, hitting the gym is equivalent to working out on the cardio equipment. Doing too much cardio leads to muscle and fat loss. The excess of cardiovascular training can cause a loss of gluteal muscle mass.
Resisting Resistance Training
Look around in a gym and you’ll hardly find women in the free weights section. It’s a widespread myth that lifting weights will make the girls look masculine. On the contrary, resistance training can help tone and tighten the muscles for women. Women don’t generate enough testosterone naturally to be able to build muscle like men.
Fix for the Flat Butt
Training with weights is arguably the best way to get your glutes in shape. A glute focused workout will help you build the gluteal muscle mass even if you have strong quads which otherwise take over your leg workouts.
Hip Thrusts – 3 Sets 15 Reps
The hip thrusts are a great way to work on your glutes and hamstrings. Make sure you maintain a neutral spine and pause at the top of the movement. With this workout, the goal is to target your glutes and not your entire lower body.
Butt Blaster Machine – 3 Sets 15-12-10 Reps
Butt blaster machine is an isolation exercise and will set your rear on fire. Feeling and contracting the glutes is the key to a successful butt workout. If you don’t have access to a butt blaster machine at your gym, perform the donkey kickback on a leg extension machine.
Cable Pull-Through – 3 Sets 15-12-10 Reps
Locking out and squeezing your glutes at the top of the movement during the cable pull-throughs will recruit all the three major muscles in your rear. With the glutes workouts, your goal is not to hit PRs or move big weights but to completely annihilate your muscles.
GHD – 3 Sets 15 Reps
Glute Ham hyperextensions (GHD) are great posterior chain builders. Maintain a full range of motion while performing this exercise and hyperextend your back to hit your glutes effectively.
Smith Machine Squats – 3 Sets 15-12-10 Reps
Barbell squats are a compound exercise and for some people, might work their quads and hams more than their glutes. Performing the squats on the smith machine with your feet placed together and in front of you can put more focus on your butt.
Are you suffering from the pancake ass syndrome? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Built To Show Or Built To Go? 5 Ways To Know You’re Actually Fit
“The Gauntlet”
We know you can impress your grandma with those big muscles, maybe even your little niece, but in the world of men (or women) you can bet you’re either going to have to put up or shut up. We all know that big guy who much smaller guys can bench more than and that skinny guy who’s strong as [email protected]#k. What’s the difference?
To put it bluntly, one’s built for show and one’s built to go. Now we’ve got lots of article on here about how to get bigger, but how do you know if you have usable strength? These 5 exercises should be a benchmark to fitness but by no means the pinnacle. If you can complete them great, you’re right where you’re suppose to be, but if not you’ve got some work to do.
Exercise #1: Squatting twice your bodyweight
Sure those 45lb weights look good on a barbell, but how much in relation to your size are you actually pushing? This move works your body’s most powerful muscles: your glutes, quads, and hamstrings. Hitting double bodyweight shows me your legs are strong enough to handle nearly any feat life throws your way.
Exercise #2: Turkish get up with half your bodyweight
Getting your large body off the ground with a weight overhead isn’t easy, but it’s a great way to workout your core as well as an other imbalances you may be neglecting in your physique. Performing it with half your bodyweight overhead shows your midsection is strong as hell, and that you can move like an athlete.
Exercise #3: SQUAT, CURL, AND PUSH PRESS 20 TIMES IN 1 MINUTE
While it’s great to look like a superhero, it might be pointless if you’re weezing after 20 seconds of activity. Anaerobic endurance refers to your ability to work at near maximal intensity in bursts of 20 to 60 seconds. This Test is a good indication of your fast-twitch muscle fibers which supply energy in the absence of oxygen.
Exercise #4 Perform 10 handclap pushups
A powerful upper body doesn’t just good look in a tight shirt, it also transfers force to the world around it. The clapping pushup requires explosiveness as well as strength and coordination. Many people still consider this the true test of upper body pushing power.
Exercise #5 Complete a 500 meter row in 90 seconds
Most athletic exchanges last anywhere from 20-90 seconds, this applies to anything from UFC to Soccer. Aerobic health shows that not only will you last in a firefight put beat your opponent to the punch.
Whether you’re a special forces soldier performing a raid or trying to get to the quarterback at your local flag football game, if you can’t move at competition level for an extended amount of time, you lose.
Perform these 5 feats and see how you stack up. Don’t worry if you can’t complete them all, now you know what you need to work up. Hit us up in the comments section below and let us know your best times, reps, or max weight.
*Header image courtesy of Envato Elements.
5 Best Supersets For Back
Here are five massive supersets to try on back day!
Most of us will endure chronic back pain at some point in our lives, now more than ever in a world where we spend much of our time sitting and hunched over computers and smartphones. There’s nothing like back pain to sabotage a steady workout program and disrupt everyday routines.
It doesn’t have to be that way. An effective back workout not only develops the muscles that give us a broad, V-shaped torso but also counteracts the effects of sitting and hunching. If we can create stability through the hips, midsection, and shoulders – the massive area covered by the back – we can reduce the possibility of long-term ailments, including back pain. Studies show that postural awareness limits back pain.
It’s possible to strengthen and stabilize our backs at the same time. Not only can we work big muscle groups along the posterior chain, we inevitably pull in many other muscles, making a back routine one of the more effective and efficient ways to train. That’s especially true in a superset routine where we alternate push-pull movements or upper and lower body to keep things moving.
Pete Williams is a NASM certified personal trainer and the author or co-author of several books on performance and training.
FIRST SUPERSET: RIB OPENER AND BOW & ARROW
Rib Opener
What it does: This move lengthens and strengthens the muscles of the chest and back, creating mobility in the thoracic spine.
How to do it: Lay on your left side with the left (bottom) leg straight and your right (top) leg at a 90-degree angle atop a foam roller. Your left hand is on your right knee. Reach your right arm across your chest as if pinning a newspaper to the chest. Pull your chest to the right, getting a good stretch. Hold for two seconds.
How many? 2 sets of 10 reps on each side.
Bow and Arrow
What it does: A variation on the rib opener that also strengthens the muscles of the chest and back, creating mobility in the thoracic spine.
How to do it: Kneel on your right knee and place a short foam roller between the side of your left knee and a wall. Bring your hands together in front of you and then extend your right arm fully back, similar to a yoga Warrior 2 pose but with palms facing out. Hold for two seconds.
How many? 2 sets of 10 reps on each side.
SECOND SUPERSET: PULL-UPS AND PUSH-UPS
Pull-Ups
What it does: No other move makes you feel like you’re building that V-shape back. You’re hitting the muscles of your upper back, along with the shoulders, biceps, forearms, and chest.
How to do it: Grab the bar with an overhand grip. Hanging from the bar, pull your shoulder blades back and down to lift your body, and build momentum. Finish by pulling up with your arms.
How many? 2 sets of 10 reps (or as many as possible) with 30 seconds rest between sets.
Push-Ups
What it does: Though more of a chest exercise, it’s underrated as a back move because of how if executed properly, it challenges your stability and pulls in the shoulder blades, and lats.
How to do it: Familiar position with shoulder blades pushed away from the ground. Lower to an inch off the ground and explode back up.
How many? 2 sets of 10 reps (per side).
THIRD SUPERSET: ONE-ARM, ONE-LEG PLANK, AND HALF LOCUST
One-Arm, One-Leg Plank
What it does: This move challenges you to keep your back flat and stabilized.
How to do it: From a pushup position with forearms on the ground, push up off your elbows supporting your weight on your elbows. Tuck your chin so that your head is in line with your body. Lift one arm and opposite leg, hold for two seconds. Switch limbs.
How many? 2 sets of 10 reps (per side) with 30 seconds rest between sets.
Half-Locust
What it does: This yoga move strengthens the erector spinae muscles, which run on both sides of the spine from the pelvis to the upper back.
How to do it: Lie face down on the ground with arms by your sides. Inhale and lift your head and upper chest off the ground. Only lift a few inches, which should be enough to have everything above your breastbone in the air. Hold for two seconds and return to starting position.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
FOURTH SUPERSET: BENT-OVER DB ROW, ONE-ARM, ONE-LEG,
MEDICINE BALL ROTATIONAL THROW
Bent-Over DB Row, One-Arm, One-Leg
What it does: This provides all of the benefits of a dumbbell row, but by doing it on one leg, we force ourselves to work our back and hamstrings by lowering the dumbbell deeper.
How to do it: Stand on one leg, grasping a dumbbell rack or bench in front of you with one hand. Drop your chest and lift the leg opposite your free hand to create a “T” with your body. Grab a dumbbell with your free hand, pull it to the side of your waist and then lower it. Do 10 reps on one side and then repeat with the opposite arm and leg.
How many? 2 sets of 10 reps.
Medicine Ball Rotational Throw
What it does: Like the one-handed cable rotational lift, this rotational movement provides many benefits, including adding strength and flexibility to the back.
How to do it: Stand facing a concrete block wall with feet shoulder-width apart and holding a medicine ball. Rotate your shoulders, hips, and torso away from the wall, taking the ball behind your hip. Turn your hip back to the wall and rotate the rest of your body, throwing the ball to the wall.
How many? 2 sets of 10 pers per side
FIFTH SUPERSET: LAT PULLDOWN and ONE-HANDED CABLE ROTATIONAL LIFT
Lat Pulldown
What it does: This signature back move is perfect for our parallel goals of building a bigger stronger back while also making us more resistant to injury and the back-related ailments brought about by sitting.
How to do it: Sitting on a bench or seat in front of the pulldown machine, quads resting under the support (if available), grasp the cable bar with a wide grip. While keeping your back straight, pull the bar down to chin or breast level while squeezing the shoulder blades together. Return to starting position.
How many? 2 sets of 10 reps.
One-Handed Cable Rotational Lift
What it does: Rotational movement provides many benefits to the hip flexors, but it’s underrated for working the back.
How to do it: Begin in a half-kneeling position in front of a cable machine, one knee on the ground and the opposite hand grabbing a low pulley. Rotate your trunk away from the machine as if starting the mower, drawing the handle toward your chest and rotating as far back as possible. If it feels like cranking a lawnmower, you’ve got it.
How many? 2 sets of 10 reps.
Forget Masturbation, These 6 Things Affect Your Workouts Even More
If you’ve been around the fitness scene long enough, chances are, at some point, you’ve been told by a gym bro that fapping can lead to weakness and muscle loss. On top of that, wanking before a workout is considered a sin by broscientists around the world.
Since this article is about things that affect your workout performance more than masturbation, we won’t go into if you should or shouldn’t have sex/masturbate before a workout. We have covered this topic in its entirety in a previous article. Check it out here.
Things Which Affect Your Workouts More than Sex & Masturbation
Work Stress
Do you know what’s worse than masturbating before a workout? Thinking about your boss before and during your workouts. Excessive stress is a known factor of decreased performance in every aspect – physical and mental.
While a small build-up of stress before an intense workout, a race, or a competitive event can improve your performance and focus, the problem begins when you begin to remain anxious constantly.
Stress is known to release cortisol in your body which increases your body fat storage levels and reduces your muscle mass. Cortisol also abrupts the protein synthesis and tissue growth by reducing the production of growth hormone.
The good news is, exercise is known to be a great stress-buster. No matter how tired or busy you might be, you should never miss a workout session. Creating a pre-workout ritual like listening to your favorite music or doing breathing exercises can be effective ways of getting you in your zone.
You’re Not Sleeping Well
If you’re not getting 6-8 hours of sleep every night, you’re just running on fumes. If you’re not rested well, no amounts of pre-workout supplements or caffeine can turn your workouts into productive sessions.
Sleep deprivation can impair your body’s fat-burning mechanisms, disrupt the insulin response, and can even affect your decision-making processes. Don’t be surprised if you can’t establish a mind-muscle connection in the gym if you haven’t slept well.
If you’ve trouble falling asleep, following a routine that includes things like not using your phone in the bed or switching off the lights after 11 pm can be of help. Waking up abruptly from deep sleep can also be a cause of exhaustion in some cases. Invest in gadgets/apps which help you wake up gradually.
Poor Diet
No matter how hard you train, you’re not going to get anywhere if you treat your body like a dumpster. Following a simple diet plan is one of the most effective ways of staying on track.
You should be eating anywhere between 6-8 meals every day spread-out evenly at two-hour intervals. Your diet should consist of lean proteins, unprocessed foods, and vegetables.
One of the most overlooked aspects of a diet plan is water. Dehydration can cause fatigue, headaches, muscle cramps, and prolonged muscle soreness. Drinking at least a gallon of water is necessary if you desire optimal performance.
Your diet plan should be designed keeping in mind your daily macronutrient requirements as per your goals. Reading labels and tracking calories should become second nature if you’re serious about your gains.
Your Muscle Recovery Lacks
Taking a day off of the gym can feel like a crime especially when you’re in your 20’s but you need to remember that you can’t give in your 100% in the gym if you’re not feeling your best.
If you’re constantly sore, you should consider taking an extra day off. Training too hard without proper recovery can lead to a state of overtraining. Overtraining can be counterproductive as it can lead to muscle catabolism.
You should give your muscles at least three days to recover before training them again. Rest days are a blessing-in-disguise. Recreational activities like yoga, swimming, biking can give your muscles enough stimulation to help with recovery.
If you’re a serious lifter and are having troubles with your muscle recovery, you should consider using supplements. A protein, BCAA, and glutamine supplement can be game-changers in helping your muscles recuperate from your grueling workouts.
Genetics
Although hearing this might break your heart, genetics play a massive role in how your muscles develop. You might do the same calf exercises and lift the same weights as your training partner but there are no guarantees that your lower legs won’t remain the twigs they are while your buddy’s turn into full-brown bulls.
The good news here is, while you could have a genetically weaker muscle group, you can make up for it elsewhere. Your workouts should be designed around your genetic predispositions.
If you are slow-twitch muscle dominant, you’ll excel in exercises that require bursts of speed and power but will probably fatigue quickly. Getting to know your body takes a lot of time, and understanding what works for you takes even longer, so be patient.
Your Mental Health Needs Attention
Being under immense work or personal life pressure can kill your mood and motivation of working out but deteriorating mental health can impact every aspect of your life – both psychological and physiological.
Prolonged muscle soreness, fatigue, insomnia, anxiety, muscle, and joint pains, and decreased appetite are a few symptoms of deteriorating psychological health. If you are experiencing any of these symptoms, you shouldn’t wait for them to die down but should instead consult a professional at the earliest. Letting mental problems run for longer can worsen the situation.
Most of the therapists, in any case, will suggest some sort of exercise in your recovery program. Working out can release endorphins (happy hormones) which can help alleviate your mood and can induce a sense of well-being.
While broscientists confuse ejaculation with wasting testosterone, they hardly talk about the things which can actually hamper your growth inside and outside the gym. If you want to see gains, impress the bodybuilding gods by working on the things mentioned in the article.
How are your gains going? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Build More Muscle With Seated Overhead Press
Here is a guide of how to build shoulder muscles with seated overhead presses!
Want to optimize your barbell overhead press for building muscle? Here are four form fixes to get the most training effect while minimizing fatigue and injury risk of the shoulders.
1) Do your shoulder press seated instead of standing
Bodybuilding pros have been doing seated dumbbell presses for generations. Arnold and his golden era of bodybuilding peers did seated barbell shoulder pressing too. Standing creates too much opportunity to involve leg drive. Great if you’re training for strongman, but not as useful for the bodybuilder who seeks pure shoulder muscle mass. Standing also creates opportunity to lean back and excessively arch to cheat weight you otherwise can’t control.
2) Set your bench at 75-80 degrees instead of perpendicular 90
Try standing and lifting your arm straight above your head. If you need to arch your lower back or lean back to get into this position before adding weight, should you be forcing this with heavy weight while standing or seated in a 90 degree bench? If you can’t get into this position without compensating, we need to adjust the exercise to reduce injury risk.
Decline the bench one setting from vertical. This should allow all but the most compromised shoulders to press weight into a vertical stack directly above the shoulder joint, without compensating. A small pivot away from 90 degree vertical won’t change the recruitment of your front and middle delts. They’re doing most of the work along with your triceps in any vertical pressing position.
Meanwhile don’t arch in the bench so aggressively you could drive a Smart car between your lower back and the seat. A natural lumbar arch is healthy, but your butt should be set back in the seat while pressing. Otherwise just go incline bench press with better back support and lose the ego. Lift weight you can control with strict form and get stronger, instead of faking strength to impress random gym members. Do you want to show off(and look foolish to people who know better) or get results?
3) Get the bar under your chin at the bottom
Grab the bar just outside shoulder width and tuck your elbows forward to point directly in front of you. Retire the half range of motion wide grip barbell press that fails to get lower than your nose. It’s showing off with weight you can’t lift through full range of motion. Cherry picked images of pros from the 80’s doing it doesn’t prove it’s better. Those guys did a hell of a lot of things to be pros including, but far from limited to, elite genetics.
Forward tucked elbows allow the bar to pass in front of your face, instead of forcing restricted range of motion or aggressive arching to get your head out of the path of the bar. If you’re determined to use a wider grip and less range of motion, press with dumbbells. Even then tuck your elbow forward slightly for better scapular movement and long term shoulder health.
If you tuck your elbows toward the midline of your body instead of flaring them you gain more discomfort-free range of motion. Greater range of motion means more mechanical tension on the muscle fibres active through that range. While it may force you to use less load, the added training effect on your delts and triceps more than compensates. As your strict press gets stronger, you’ll eventually do full reps with the weight you were half repping previously.
4) Lockout at the top
Not only does locking out at the top ensure you’re working through full range of motion, the brief rest point may allow more training volume within the same set. Mechanical tension is most important for growing muscle. People confuse the idea of constant tension with mechanical tension. The overall mechanical tension that a muscle experiences creates growth. No research supports the idea that the tension must be constant within a set. Pausing and rest points don’t prevent optimal muscle growth and may well enhance it.
How to setup a seated overhead press
-Set an incline bench to the first setting shy of 90 degree vertical.
-Set the racked barbell at roughly shoulder height.
-Sit with your butt back in the seat, upper back against the bench with a natural lower back arch.
-Begin each rep with the bar below your chin.
-Grip the bar just outside shoulder width.
-Tuck your elbows forward toward the midline of your body.
-Your elbows will flare outward as you press the bar above your head.
-Allow the bar to pass close to your face then lockout directly above your head, with shoulder, elbow, and wrist firmly stacked.
-Begin to tuck your elbows as you lower the weight until the bar is again under your chin and elbows point forward.
-Repeat reps with minimal or slight pausing at the bottom.
Old school bodybuilding says you grow muscle with sets of 8-12. Research later showed you can build muscle at any rep range as long as you get within a few reps of failure. Lower reps to near failure requires longer rest breaks(and longer workouts) and puts added stress on joints. Taking most of your sets to near failure at rep ranges of 15-25 or more is only for the most masochistic lifters. The old school lifters had it figured out, leading us back to the classic wisdom of the 8-12 rep range as effective for getting a lot of intense training volume and mechanical tension on muscles while being time efficient.
After warming up with dynamic shoulder mobility work and tools like face pulls and bottom up kettlebell presses, pyramid to your working weight with 3 warmup sets before 3 working sets of 8-12 reps. Round out your shoulder training with accessory presses, laterals, and direct rear delt work.
Seated barbell overhead press may be the missing ingredient for breakthrough shoulder training results.
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3 Quick Workouts To Get Rid Of Back Fat
The “other” spare tire
As horrible as spare tire syndrome is, there’s an epidemic that’s just as worst, it’s called back fat. That’s right, many men are focusing on their arms and chest and leaving their back out of the equation are doing themselves a strong disservice according to Simon King, personal trainer and owner of Cre8 Fitness gym in London.
“First, poor diet; eating whole foods that don’t inflame your body is a solid starting point,” Says King. “Second, neglecting the back muscles in training can sometimes be the cause since too many guys overtrain their chest and arms—the muscles they can see in the mirror—which can atrophy muscles in the back,”
King explains you always want to add compound movements into your workout. Exercises like the deadlift, squats, pull-ups, and pushups are all popular options.
“Third, a lack of high-intensity cardiovascular training can also be the pitfall since you need a multi-approached attack to really shift a stubborn fat storing area, and this form of training is really geared towards burning fat.”
While that advice is great in theory, what does a high intensity training workout really look like? We’re glad you asked. Below are 3 quick workout routines that will get rid of that stubborn back fat in no time.
Routine #1: The 200 Challenge
Directions: Complete 10 deadlifts followed by 10 push ups for 10 total rounds for time. Don’t pause for rest. “Once the 200 reps are completed, note your time and aim to beat that next go-around,” King says. Make sure you maintain safe and correct form throughout.
– Deadlifts x 10 (Beginners use 50% of body weight on bar; intermediate lifters use 75% of bodyweight; advanced lifters use 100% of bodyweight.)– Pushups x 10
Routine #2: The Hurt So Good
Perform the exercises as supersets keeping full range in your movements and a controlled tempo. Complete as many rounds as possible in 15 minutes, resting only as needed. Your score is determined by the total reps completed, so if you did 4 full rounds you have a score of 152 (38 reps x 4 rounds), get it?. Try to bet your previous score each workout.
1A. Front squat x 6 (75% of your bodyweight on the bar)1B. Pull ups x 62A. Back squat x 10 (75% of your bodyweight on the
Routine #3: The Finisher
Do as many reps of an exercise as possible in 45 seconds, rest 15 seconds, and then move on to the next movement. After you complete Exercise 4, rest 1 minute. That’s 1 round. Do a total of 6 rounds—for a 30-minute workout that’ll bust stubborn fat for good.
Exercise 1. Pushup-position rowExercise 2. Skier swingExercise 3. Lateral squat switchesExercise 4. Clean to push press.
Wrap Up
There you go, three workouts all under 30 minutes that will get you shredded and make back fat a thing of the past. While there is no “quick trick” to cutting fat – having a more detailed direction can do wonders towards making more efficient progress.
As noted at the top, a poor diet is the first and most obvious factor in weight gain and problems cutting fat. While focused training can help burn calories – it’s ultimately what you do in the kitchen that will have the greatest impact. Use these training tips as an additional tool – not the only factor – for cutting down fat for good.
*Header image courtesy of Envato Elements.
Shrug It Out: Try These 6 Exercises To Give You Massive Traps Now!
Get killer traps now!
It’s those mountains of muscle that every bodybuilder needs in their repertoire. The trapezius muscles. This area is ultimately very important to round out the other upper body muscle groups. If you want championship level trap muscles to wow the judges or if you just simply want to turn heads in the street, follow these exercises and you’ll be on your way to bigger and better traps in no time.
Importance of Building Traps
When you’re looking to build traps, most bodybuilders are simply aiming for the aesthetics, hoping to completely change your upper body by making it appear more pumped up. While aesthetics are usually going do be a major deciding factor in whether or not you dive in and start a new exercise regimen, truth be told you need to be training with multiple different outlooks in mind. You should be aiming to not only put muscle onto your traps, but strengthen the muscles as well.
The traps are a major area in the upper back that do more than just make a lifter appear massive. Another major benefit to building up your traps is shoulder stability. By strengthening the traps it means having a stronger overall back and upper body. It means that your shoulders will be able to handle even heavier loads than ever before.
Barbell Shrugs
The barbell shrug is a favorite among bodybuilders and is perfect for engaging the trapezius muscles. Grab the barbell overhand and shrug the shoulders up in controlled motions, making sure to squeeze the traps at the top of the movement.
The idea behind this is to not use too much weight while performing the action. If you use too much weight you can unconsciously force the rest of your body, your legs for instance, into the motion. Too light and your muscles won’t get the proper stimulus for growth. Like any other movement, the barbell shrug is a balancing act that requires precise and controlled movements, not only for maximum growth, but to remain injury free as well.
Branch Warren and Johnnie O. Jackson are both big fans of the barbell shrug. Jackson has some of the most impressive traps in the the bodybuilding game, period. Branch Warren explains how he trains traps in both his younger years as well as in his prime in this video.
Calf Machine Shoulder Shrug
The calf machine shoulder shrug is another killer exercise for the traps. Another great addition to your workout arsenal to really punish those muscles and start your path towards bigger and better traps. Position your shoulders under the shoulder pads so that the pads rest directly atop the traps. Proceed to shrug shoulders up towards the ears, rinse and repeat.
Kelso Shrug
This exercise targets the middle and lower traps. The idea behind having great trap muscles is to not only work the upper traps, but the entire muscle group in order to get the desired results. This also benefits for overall stability and health of the muscle group. While lying face down on an incline bench, grab hold of a barbell overhand and shrug the shoulders back, far enough to pinch the shoulder blades together.
Overhead Barbell Shrug
The last and probably most advanced shrug on the list is the overhead barbell shrug. The shoulders should be in a neutral position, for example holding the barbell overhead in a relaxed position. You then shrug the traps up and release slowly with control. It can’t be stressed enough that controlled shrugs are the key to avoid injury while performing these exercises.
But what if you don’t have a barbell or dumbbell in reach? What if you can’t get to the gym to train your traps? Are you going to sit it out on the sidelines or find another approach to get the job done?
We already know the answer to that, so save yourself the trouble and check out these bodyweight movements that will help with your back and trap development.
Why Do Bodyweight Trap Exercises?
While resistance training utilizing barbells and dumbbells can get your traps in some seriously impressive condition, the reality is that bodyweight exercises can be more beneficial to your overall trap development. That’s not to say weight training should be taken off of the table, but that bodyweight movements in general provide an athlete with a better understanding of the mechanics of their body.
Really understanding how to move the body to effect muscle growth and control is a great reason to learn body weight movements and the traps are no exception. In order to really strengthen the small muscles and understand the mechanics of the traps, performing a few body weight movements should also be apart of your game plan.
Power Push
Coming across the highly educated and talented personal trainer, physical therapist and strength and conditioning coach Jeff Cavaliere of Athlean-X, this movement is a truly awesome body weight trap exercise that will provide a great deal of muscle control and development. Starting a push up position, elbows tucked at your sides, you push up from the floor at a forty five degree angle rather than the traditional vertical motion of a push up.
The idea is to load the traps at the bottom portion of the movement and pushing up at an angle until your elbows are locked out, the muscle group once again loaded at the top portion of the movement. After a few reps of these there’s no doubt that your traps are going to be on fire.
Angel and Devil
Despite the unusual name for the exercise, this a movement that will really bring everything together to complete your trap training. Essentially the movement is very reminiscent of making snow angels, except you’ll be laying on your stomach to perform this one. Keeping your arms locked out through the entirety of the movement, the idea is raise your arms from your sides up to your head, the whole time keeping the back and traps engaged. It may seem like an easy exercise to pull off, but you’ll be feeling the burn after just a few reps.
Whether you’re looking to use this as a finisher or a superset, this exercise is sure to give your back and traps a thrashing. This one can be really torturous on the back so it’s suggested to try this one as a finisher first before putting it into the rest of your program on back day.
To see both of these movements in action, as well as some other great movements you can pull off with or without equipment, check out the video below featuring the genius Jeff Cavaliere himself.
Ultimately the idea behind these workouts is to both isolate the trap muscles in order to stimulate growth and as well as treat the upper back as whole to make the entire package stronger. Add these exercises to your workout plan and in no time you will have some strong, well built traps.
Do these workouts make the cut? For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his Instagram, Twitter and Facebook to keep up with his antics.