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 ...
Exercise Execution
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Satellite Cells and Muscle Growth
Satellite Cell Activation: A Necessary Muscle Growth Component… How You Can Stimulate Yours for Maximum Muscle Gains! The regenerative, healing ...
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 ...
Taurine
Taurine is one of the best amino acids to help improve muscle soreness because it helps to push glutamate conversion ...
Omega-3 Fish Oils: The Basics You Need to Know
Omega-3s are one of the fats that actually have gotten a lot of good press. In this case it’s actually ...
Interview Q&A Series with Ben: Intensity vs. Volume
Question: “Let’s say we have your average trainee who works out four of five times a week, working each bodypart ...
See More
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- * Principles & Intensifiers
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- Abs
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- Bent-Knee Calf Movements (Soleus)
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- Chest Flyes
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- Exercise Execution
- Front Delt Movements
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- Hams / Glutes Misc.
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- Premium Articles
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- Training
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Bent-Knee Calf Movements
It may be the smaller of the 2 main calf muscles, but it's important you work the soleus if you ...
Crunching Movements
Ben's top tips for executing the most effective ab crunching exercises for a 6 pack with a pop!
Chest Dips
Dip your way to a bigger chest... Ben explains how for maximum effect!
The Essentials of Bodypart Specialization: Delt Training
There is no need to go into detail about how important shoulder development (specifically deltoids) is to a complete physique. ...
Lat Isolation Exercises
BPak breaks down the muscle mechanics behind various lat isolation exercises so that you can grow wings!
Straight-Leg Calf Raises
Here are the best exercises for targeting the big meat belly of the calves, the gastrocnemius – perfect your execution ...
Tricep Presses
Guidelines for all Tricep Pressing movements
(unless specifically stated otherwise)
- position hands slightly outside of shoulder width and elbows wide outside of hands
- keep the elbows turned inwards (facing the front) and as high as possible throughout (‘shove’ them up and towards each other, don’t let them flair)
- aim for full extension at the top
- touch forearms to biceps at the bottom (really try to contract the biceps hard)
- focus on squeezing the triceps through the range and relax the chest to minimize it’s involvement
- try to push trunk backwards into the bench / support as opposed to pushing the weight away from the body (for close grip push-ups, try to force the ground away, don’t try to lift the body up).
Close-Grip Barbell Bench Press
- Exercise Specific:
- come all the way down until the bar momentarily touches the chest
- think about extending the shoulders forward at the top
- think about pulling the bar apart (‘intent’).
Close-Grip Dumbbell Presses
Use a neutral-grip preferably
- Exercise Specific:
- bring the dumbbells down very briefly touching them to the front delts.
Close-Grip Dumbbell Presses
- Exercise Specific:
- elbows wide
- shove hands inwards or outwards throughout (‘intent’).
Tricep Floor Presses
- Exercise Specific:
- ideally use a squat rack and set a barbell on the low j-hooks
- dumbbells are an acceptable substitution if necessary.
