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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Acetylcholine: Stimulating Mind and Body
Of the major neurotransmitters, acetylcholine just might be the most important from a muscle building standpoint. As a major neurotransmitter ...
The Effects of Carbohydrates on Insulin – Part 3: Post Workout Carbohydrates
What you need to know in review: Carbs have a direct effect on the release of insulin Insulin is considered ...
Lactic Acid: The Power of the BURN!
The ‘BURN’... both masochistically loved and hated at the same time. We’ve all felt it. We’ve all heard varying opinions ...
Battle of the Sexes: Gender Differences in Training
It’s been said that women are from Venus & men are from Mars, but when it comes to potential in ...
Deconstructing Dopamine
In the quest for the perfect physique, hormones often take center stage. Testosterone, estrogen, cortisol, insulin…they get all the glory ...
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- Hams / Glutes Misc.
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Deadlifts (bent-knee)
The almighty deadlift... here's how to do it right! (several variations)
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 ...
Quad Isolation Exercises
Leg extension's - love them or hate them, they're great for quad development... if done right! Here's how to ...
Crunching Movements
Ben's top tips for executing the most effective ab crunching exercises for a 6 pack with a pop!
The Essentials of Bodypart Specialization: Arm Training
Training arms is so important to the common bodybuilder or fitness enthusiast that there is absolutely no shortage of information ...
Adductors & Abductors
Serving an important function as hip stabilizers, strengthening the abductors and adductors can help you maintain proper pelvic position and ...
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.
