The shoulder is an unstable joint. Shoulder instability leads to increased risk of tendon and ligament tears, which speed up arthritic changes. It is important to strengthen the muscles and tendons around the shoulder to improve overall strength and stability of the shoulder. Since rotator cuff injuries are so common, rotator cuff exercises should be […]
How To Go From 0 Reps To Multiple Sets The pull-up is one of the most efficient multi-joint exercises to improve upper body strength and musculature. Although it is a difficult exercise to perform, especially for beginners, it is an invaluable exercise to learn. This article will take you through a step-by step progression of […]
Anatomy of the 30 Degree Decline Dumbbell Press Palms Neutral The 30° Decline Dumbbell Press is a great exercise for increasing the strength of pectorals, deltoids, and triceps. The synergistic muscles of the serratus anterior, coracobrachialis, subclavius, and the external rotators – infraspinatus and teres minor – also receive a great amount of stimulation. Physiology of […]
Anatomy of the One Arm Dumbbell Row Pronated Grip The one arm dumbbell row with a Pronated Grip targets the muscles of the trapezius, rhomboids, latissimus dorsi, and posterior deltoids. The muscles of the arm – particularly the biceps brachialis and the brachioradialis work as synergists to help perform the movement. Physiology of the One Arm Dumbbell Row Pronated […]
Anatomy for the Cuban Press / Muscle Snatch The Cuban Press – also referred to as the Muscle Snatch – is often used as an advanced movement for training the external rotator muscles. It is employed to train the infraspinatus and teres minor ballistically to improve those muscles’ ability to contract at high speeds to […]
Anatomy and Physiology of the 45 Degree Incline DB Press Parallel Grip DB pressing improves the strength of the pectorals, deltoids, and triceps. The dumbbell (DB) form of this particular exercise is prelude to the 45° Degree Incline Bench Press, viewed by most coaches as the best predictor lift for the upper body for most […]
Anatomy of the Close Grip Pull-Up Pull-ups and chins are advanced strength training exercises. The ability to work with one’s own bodyweight is a hallmark of strength, and the ability to perform pull-ups and chins makes you more independent as a trainee, because as you become stronger, you no longer need the lat pulldown apparatus. […]
Anatomy of the 60 Degree Incline Close Grip Bench Press The 60 degree Incline Close Grip Bench Press is an excellent exercise for strengthening the clavicular fibers of the pectoral muscles (upper pecs), and all three heads of the triceps (lateral, medial and long heads). Additionally, the serratus anterior, coracobrachialis, and subclavius, along with the […]
Anatomy of the 45 Degree Incline DB Trap 3 Lift The one arm 45 degree Incline DB Trap 3 lift primarily works the lower oblique fibers of the trapezius. The trapezius is a large, manta ray-like muscle that is involved in support of the shoulder girdle and erection of the spine. Physiology of the 45 […]
Anatomy of the 45 Degree Incline DB Flyes Dumbbell Flyes are an excellent way to isolate the muscles of the pectoralis major and the anterior, or front aspect, of the deltoid. Flyes at all angles are helpful in improving the structural balance of the shoulder. They should be used in place of pressing when the […]