Occlusion Training: Lift Light to Mass Up
In matters physiological, the process of occlusion has largely negative connotations. Occlusion, meaning to shut off or obstruct, of a ...
Exercise Execution
BEING VIEWED NOW
- All
- Back / Lats
- Biceps
- Chest
- Coaches Corner
- Delts
- Exercise Execution
- Hormones & Physiology
- Legs
- Nutrition
- Premium Articles
- Supplements
- Training
- Triceps
Agave Nectar – Satan’s Syrup?
If you’re wondering around the health section at your local grocer, it will be hard not to find a product ...
Adapt, Overcome, and Progress: The Most Important Training Factor Revealed!
The Premise With repeated exposure to more and more demanding workouts, our muscles are forced to respond by becoming larger ...
Super-Mineral Magnesium: Essential for Muscle Gains and more…
In their eagerness to increase strength and build muscle, most devoted iron trainees will ceaselessly pound down the protein, carbs, ...
Fat Burners: Shedding Light to Shred the Fat
Building and maintaining muscle mass while concurrently stripping body fat to reveal the separation and conditioning which defines the elite-level ...
Supplements… why EVERYONE should be taking them, including you!
If you eat a well balanced "healthy" diet, are supplements REALLY necessary to optimize progress? Learn some surprising reasons why ...
See More
- All
- * Principles & Intensifiers
- * Video Series
- Abs
- Back / Lats
- Back / Lats Misc.
- Bent-Knee Calf Movements (Soleus)
- Biceps
- Cable Pushdowns
- Calves
- Chest
- Chest Dips
- Chest Flyes
- Chest Presses
- Crunching Movements
- Deadlift Movements
- Delts
- Exercise Execution
- Front Delt Movements
- Glutes / Hams
- Hams / Glutes Misc.
- Hamstring Exercises
- Lat Isolation
- Leg Presses / Leg Extensions
- Leg Raise Movements
- Legs
- Lunges / Split Squat Movements
- Overhead Presses
- Premium Articles
- Pull-Ups / Pulldowns
- Quads
- Rear Delt Movements
- Rows
- Shrugs
- Side Delt Movements
- Squatting Movements
- Squatting Movements
- Straight-Leg Movements (gastrocnemius)
- Training
- Trap 3 Raises
- Traps
- Tricep Dips
- Tricep Extensions
- Tricep Presses
- Triceps
- Vacuums
Adductors & Abductors
Serving an important function as hip stabilizers, strengthening the abductors and adductors can help you maintain proper pelvic position and ...
Rear-Delt Exercises
For well-rounded shoulders, developing the rear delts is a must... Ben breaks down the exercises you need to know!
Chest Flyes
There's nothing better than a good fly movement to really isolate and focus on squeezing the pecs... Ben breaks down ...
Lat Isolation Exercises
BPak breaks down the muscle mechanics behind various lat isolation exercises so that you can grow wings!
Shrugs
Want titan-sized traps? Here are the best 'shrugging' exercises and how to execute them to pack on the pounds!
Ab Vacuums
Looking for a 'trick' to help you get a smaller waistline? Vacuums are what you're looking for...
Front Delt Movements
Common execution guidelines for all exercises below (unless specifically stated otherwise):
- feet together, arms locked-out, shoulder-width grip
- on the way up, ‘drag’ weights as close to the ground as possible for as long as possible
- squeeze front delts throughout (no swing)
__________
__________
(1) Front Raises (Dumbbell / Barbell / Plate)
(overhand or underhand-grip)
(performed from a vertical position)
(performed supine on an incline bench)
- when using dumbbells, squeeze them together at the top
- when performing with a barbell or plate, ‘shove’ inwards throughout (intent)
From a vertical body position
- raise to eye-line
- stop just short of vertical at the bottom (30º or so)
Supine on an incline bench (facing away from the bench)
- set incline relatively high (75º or so)
- raise only to eye-line, just short of perpendicular to the floor
- bring right down, momentarily touching the thighs at the bottom
Prone on incline bench (facing bench)
- high incline (75º approx.) ane avoid slouching
- raise to just short of parallel to the ground
- lower to just short of perpendicular at the bottom
__________
(2) Low Cable, Cable Front Raises / Floor Lying Cable Front Raises
(standing with low cable)
(Floor Lying variation)
- keep shoulders in the same position throughout, arms straight and triceps locked
- bring the weights up ‘under’ the pecs (not over the top / outside them) and across the body squeezing the front delts and pecs also (everything across the front)
- twist hands into an internally rotated position at the top (once eye-line is reached)
Specific to standing version
- big step forward so that cables are pulling the body backwards (not arms out to the sides)
- at the bottom hands should be neutral (palms facing) slightly behind torso
(if unable to complete goal reps, step back a little to reduce the ‘pull’ from the cables and / or perform final reps with a neutral-grip)
Specific to Floor Lying variation (lie with head, not feet, furthest from the apparatus):
- ensure to lie far enough away that the cable is still applying tension at the bottom
- keep your back is flat on the ground to eliminate inertia (swing)
__________
(3) Plate “Bus Driver” Front Raises
- underhand grip (for greater range at the bottom)
- raise to eye line at the top and rotate in one direction (like turning a steering wheel)
- rotate back to centre, then lower the weight as far as the weight plate will allow
- rotate to the opposite side at the top next time etc.
