Glutamine: Super Supplement? Or Overhyped and Worthless? Cutting through the Bull
One of several so called, “super-supplements”, to have hit shelves over recent decades is glutamine, the most abundant amino acid ...
Exercise Execution
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Leptin: How Your Body Fat Influences Appetite
When starting a diet, have you ever wondered why exactly hunger and cravings suddenly sky rocket? Obviously a reduced food ...
The Biology of Fat Loss Mechanics – Part 2
By Roland Pankewich If you have read the first installment (Read Part 1 Here) you were introduced to the idea ...
Chelation & Why It’s Important for Mineral Supplementation
Minerals like zinc and magnesium are necessary for us to properly use energy, detoxify our bodies, and hundreds of other ...
Interview Q&A Series with Ben: Time Under Tension
Question: “Is there an optimal amount of Time Under Tension (TUT) to shoot for each set?” When trying to maximize ...
Supplement Shopping: Are You Getting What You Pay For?
In an industry largely built on shams and deception, how can you be sure you’re not wasting your hard-earned cash ...
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Chest Dips
Dip your way to a bigger chest... Ben explains how for maximum effect!
Lunges / Split-Squats
Whether your goal is to target the glutes, hams or quads, Ben explains you how to lunge your way ...
The Essentials of Bodypart Specialization: Hamstring and Glute Training
In preparation for writing this article, I wanted to see what exactly was written out on the web when it ...
Trap 3 Isolation
Building an impressive physique starts with a strong foundation... these are an awesome tool to add to your arsenal!
Side-Delt Movements
Want side delts like BPak? Here you'll find his best execution pointers for the medial delt exercises you should ...
Overhead Pressing Movements
The best boulder-shoulder building exercises broken down BPak-syle!
Chest Dips
Chest Dips – Parallel Bar / Machine / Assisted
At the top
- Exercise Specific:
- lean forward with chest up, abs contracted, knees bent and slightly in front
- keep shoulders as well as elbows pulled back / scapula retracted (no internal / external rotation of the shoulders throughout)
- squeeze hands inwards / toward each other from start to finish (‘intent’)
- when descending, ensure shoulders are pulled-back
- come down and get a good stretch at the bottom – aim to form a 90º angle between triceps and elbows
- from the bottom, pause and contract the pecs before beginning the ascent
- when reaching the top, avoid locking shoulders – instead keep squeezing the hands towards each other.
