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Louis Wonsley
Louis Wonsley

Your Body Is Your Barbell Epub D



As you can see on the picture on the left, the shoulder is protracted forward. After working on proprioception in conjunction with corrective exercises, you can now see that on the picture right that the shoulders are now shifted back. By acting on your nervous system we were able to re-wire his brain to process incoming data in a new way. The end results are the activation of the posterior chain. Here is a list of some of the exercises we performed.




Your Body Is Your Barbell Epub D



-Raise the barbell up by lifting your shoulders, keeping the distance of the barbell to your body the same (the bar should be almost resting against your legs). Remember to lift with your shoulders and not with your arms.


The aim of the current study was to investigate the EMG activity of pectoralis major and latissimus dorsi muscles during the pullover exercise. Eight healthy male volunteers took part in the study. The EMG activity of the pectoralis major and that of the latissimus dorsi of the right side were acquired simultaneously during the pullover exercise with a free-weight barbell during both the concentric and eccentric phases of the movement. After a warm-up, all the subjects were asked to perform the pullover exercise against an external load of 30% of their body weight, during 1 set 10 repetitions. The criterion adopted to normalize the EMG data was the maximal voluntary isometric activation. The present findings demonstrated that the barbell pullover exercise emphasized the muscle action of the pectoralis major more than that of the latissimus dorsi, and the higher activation depended on the external force lever arm produced.


While most of us will thankfully never end up behind bars, I think we can all take a lesson from convicts on how to not let your circumstances be an excuse for your fitness goals. Below we highlight bodyweight exercises used by prisoners the world over to get strong and stay strong.


Narrow/Wide Hand Placement. By simply adjusting the placement of your hands, you can emphasize different muscle groups. Narrow hand placement works the triceps, while a wider hand placement emphasizes the pecs.


Commando Pull-up. You may remember Rocky doing these babies during his epic training montage. Take an underhand grip with one hand and an overhand grip with the other. Pull your head to one side of the bar for one rep, and then to the other side of the bar on the next rep.


Narrow/Wide Grip. You can adjust your grip width to focus on different muscle groups. Try doing pull-ups with your hands right next to each other or as far apart from each other as you can.


Typewriter Pull-up. Grab the bar with an overhand grip slightly wider than shoulder-width apart. Pull yourself up until your sternum is at the bar. Now, move your body toward one hand, taking some of the weight off the opposite hand. Keep your sternum at the bar. Return your body to the center and repeat on the opposite side. Return to the center and lower your body under control. That is one rep.


Squat Jumps. A plyometric version of the squat to build explosiveness. Perform a prisoner squat as you normally would, but when you reach the bottom of the squat explode up and jump off the ground as high as you can. When your feet are back on the ground, immediately sink into another squat and jump again. Great for HIIT.


Straight Leg Raises. Grab and hang from a bar with a slightly wider than shoulder-width overhand grip. Keeping your knees straight, raise legs by flexing hips until they are completely flexed, or knees are well above hips. Return until hips are extended downward.


Burpee+Pull-up. Stand underneath a pull-up bar or tree branch that is high enough that you have to leap to reach it. Perform a burpee normally, but when you leap up grab the bar and perform a pull-up. Repeat. Did you hear that? That was the sound of your soul dying.


Start in a plank position with your hands stacked underneath your shoulders, your back flat, and your core tight. Maintaining a straight line from your head to your heels, slowly lower your body to the floor by bending your elbows. To achieve a full range of motion and to engage as many muscle fibers as possible, make sure your chest touches the floor. Then, press the floor away from your hands while maintaining a tight core to avoid dipping hips. Finish in the position you started in.


Start by lying face-up on a bench with your arms extended above your chest and a dumbbell placed in a diamond grip (make a diamond with your hands and place the bottom of the weight plate in between). With a slight bend in your elbows, slowly lower your arms until you feel a stretch in your chest and lats. Reach as far as back as your shoulder mobility allows. Engage your lats to pull the weight back to the starting position.


Set a barbell in the rack at shoulder height. With your hands shoulder-width apart, grab the bar from underneath, letting it sit in your palms, and set it at the top of your chest. Tighten your core and push your chest out to create a strong base. Using only your upper body, move your chin out of the way and push the bar up in a straight line. Lock your elbows out at the top of the lift and slowly lower back to the starting position.


Sit straddling the bench facing the lat pulldown machine. The most popular variation of this exercise is the wide-grip pulldown, so grip the bar wider than shoulder-width apart and knuckles up. Pull your shoulders away from your ears and use your back to pull the bar down to your upper chest. A slight lean back is okay if needed. Slowly extend the arms to your starting position.


Start in a tabletop position with your hands directly underneath your shoulders and your knees under your hips. The weight of your body should balance on your hands and toes as you hover your knees off the ground. Just like in a plank, keep your back flat and core tight as you step your right hand and left foot forward, then your left hand and right foot forward. Keep this pattern moving for as long as you can maintain it.


Set a barbell at waist height in a power rack. Get under the bar and grip it slightly wider shoulder-width apart with your palms facing away from your head. Extend your arms and extend your legs, so your body is in a straight line from your head to your heels. Keeping that straight line, pull your body up to the bar until your chest reaches it, then slowly lower back to your starting position.


If you want bigger arms, the triceps make up roughly two-thirds of your upper arm compared to your biceps. These muscles are responsible for arm extension, so strong triceps also mean stronger arms and shoulders overall. The triceps are made up of three muscles, also known as heads, and during this exercise, you target all three. That makes this one of the most effective triceps exercises to perform.


Place a dumbbell in a diamond grip (make a diamond with your hands and place the bottom of the weight plate in between) and hold it overhead with your arms fully extended. Tighten your core, relax your shoulders, and keep your elbows tight to your head as you begin to bend your arms. Stop bending when your arms have made a 90-degree angle and press back up to your starting position. You can perform this exercise seated or standing.


Start by assuming the same front rack positioning as you would for a jerk or front squat and have your wrist and shoulders aligned with a shoulder-width grip. With an upright torso, dip a few inches downwards, driving your knees over your toes. Then push your torso and chest upwards through the barbell. Using the legs, forcefully drive yourself upwards until the barbell is locked out overhead. Slowly lower down and repeat.


Place a loaded barbell on the floor stand with your feet slightly more than hip-width apart. Hinge down to the barbell and grab the barbell with a shoulder-width grip. Then, bring the barbell up to knee level with the back straight and torso bent at 45 degrees. Pull the barbell between your navel and sternum. Pause, then slowly lower the barbell back down and repeat.


Either use a weight belt, weighted vest, or hold a dumbbell between the legs for resistance. Squeeze the bars with each hand and lower yourself down until your elbows break 90 degrees. Then, still squeezing the bars, drive yourself upwards while maintaining a slight forward lean. When approaching lockout, flex the back of your triceps, pause for a second, and slowly lower down and repeat.


Grab a pair of heavy dumbbells from the rack, grip them tightly, and stand tall by keeping your shoulders down and chest up. Walk slowly and deliberately in a straight line, placing one foot in front of the other for the required distance, and then set the weight down carefully.


The shoulder area comprises the deltoids and posterior shoulder complex/stabilizers (trapezius, scapular shoulder blades, and rhomboids). Vertical pressing movements like push presses and shoulder press variations are great movements for shoulder hypertrophy. Keeping the shoulders strong will help reduce your risk of injury when doing everyday tasks, such as lifting a small child overhead.


Aside from getting the ultimate beach bod, there are plenty of benefits of training your upper body. When you are pushing, pulling, or hinging with weights or just your own body weight, exercises help you perform tasks in your daily lives. They improve flexibility and mobility, which can help to reduce your risk of injury.


A strong upper body is not only important for better shoulder presses but is also beneficial in other areas such as squats or deadlifts. Pulling a heavy barbell when deadlifting activates your biceps and back muscles. The stronger these muscles, the more weight you can lift. When squatting, the core muscles are engaged, and the stronger these are, the more you can lift properly, and the less chance there is for injury.


According to a 2012 article in Current Sports Medicine Reports, strength training increases your resting metabolic rate. (4) The more muscle you have on your body, the more calories you burn at rest. So, by training your upper body and building more muscle, you will need more food to maintain your energy and mass. Of course, the right foods are important for a healthy lifestyle.


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