Are you really utilizing your muscles at their maximum strength?
1. Incline Bench Press 2. Banded Dumbbell Flat Bench 3. Dips with Chains and Machine Flyes 4. Shoulder Press and High Lateral Plate Raises 5. Machine Laterals 6. Rear Delt Swings and Close Grip Bench — click to see the sets, reps, and equipment I used for this chest, shoulders, and triceps workout.
There are a lot of great tips, but these are what I consider the best for training back, shoulders, chest, triceps, biceps, calves, legs, and abs.
A good off-season program gives your joints a break, helps you put on quality muscle, and gives you a mental break from the rigors of competing so you can just have some fun training. This program provides all of those things.
A shoulder day that will leave you never wanting to move your arms again.
The bench press is typically the weakest lift for women. It’s no mystery why—they require a targeted approach.
The OBB Power Handles aren’t just great for saving your shoulders and elbows, they are great assistance work and stability as well!
Save your shoulders by incorporating Cambered Bar squats into your squat routine.
This typical throw-away, punishment exercise is in fact a highly-technical skill capable of teaching and reinforcing proper movement patterns.
EliteFTS™ Julia Ladewski performs a set of overhead presses with an EliteFTS™ Rackable Cambered Squat Bar.
Looking to build pro level pecs? Mark Dugdale shares a workout designed by coach and elitefts™ advisor John Meadows.
While being coached by Leo Totten and Mike Gattone at the NSCA National Conference, they finally got me to the point where I could actually catch a clean.
Set of upright rows with rope handle attached to a kettlebell. First half of the set with overhand grip and second with underhand grip
Mountain Dog Diet and Training Founder John Meadows preforming side raises with Elitefts™ chains.
I’ve seen bench press throws prescribed by several coaches over the years, but personally I never liked the idea of tossing a barbell up in the air and catching it.
Rehab Specialist Mike Robertson talks shoulder flexibility with powerlifter Adam Driggers.
The get up will bring out everyone’s weak points; it’s a great assessment tool and corrective movement and also one of the greatest full body strength exercises.
Take a narrow grip, clean the bar up to your shoulders and then press overhead.
The Swiss Bar military press is a great exercise to improve the strength of your shoulders and triceps.
Video demonstration of Swiss Bar Press with Bands Around Wrist.
The overhead press is a staple for bodybuilders, powerlifters, strongmen, and pretty much everybody.
These are a great way to add some stretching with slight loading to your program, or, you can add these to a long complex of Grappler movements using the bar or very light weights.
This exercise is one that you do after you hit a huge PR on a board press or something similar and just don’t care what you do.
This exercise can be used as a warm-up or as a progression to the standing version utilizing a barbell or various odd objects.
This is a great variation of shoulder press instead of using dumbbells or a barbell.
The lifter will perform a typical push-up and while in the bottom position will push to the left and to the right and then back to center and finish at lockout, repeat.
This is a great shoulder mobility movement and serves as a great warm up exercise
This movement is performed the same way you would a standard dumbbell front raise except you will be using Kettle bells.
Another plus is that there truly is no resisting the bells on the way down.
This movement is performed the same way as rear lateral raises with dumbbells.
These are an added variation to military pressing with kettlebells.