Nutrient Deficiencies and How to Rectify Them
Vitamins and minerals are essential nutrients that help you maintain optimal health by regulating your metabolism, hormones, and aiding in ...
Exercise Execution
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Are Advanced Training Methods for You?
Just because that insane workout technique sounds excruciatingly awesome, that doesn't mean you should add it into your routine. You ...
The Essentials of Bodypart Specialization: Quad Training
It is important to keep in mind that these 10 key suggestions for Quad training will fly in the face ...
What Is The Fastest Way to Lose 10lbs of Fat?
The first thing to discuss here is what it really is to lose 10lbs of pure fat. Most people lose ...
Beta-Alanine: Tingle Your Way to a Better Body
Beta-Alanine, touted as the most effective muscle-building supplement since creatine! While its resumé sounds undoubtadly impressive, does it really hold ...
MCT’s versus LCTs: Which are best for boosting performance and burning fat?
Not all fats are created equal. Put simply, there are good fats and bad fats: the so called unsaturated and ...
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The Essentials of Bodypart Specialization: Chest Training
Let’s face it – seeking out the right information can be confusing whether you are a bodybuilder or just an ...
Adductors & Abductors
Serving an important function as hip stabilizers, strengthening the abductors and adductors can help you maintain proper pelvic position and ...
All Bicep Movements
Want bulging biceps? Here are Ben's top execution tips for packing muscle on those guns!
The Essentials of Bodypart Specialization: Quad Training
It is important to keep in mind that these 10 key suggestions for Quad training will fly in the face ...
Overhead Pressing Movements
The best boulder-shoulder building exercises broken down BPak-syle!
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 ...
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.
