Power B’s "Jack Me Ups"
Many years ago, Jim Wendler and I made a trip out to ASU to see Joe Kenn and his staff.
Feet Elevated Stability Ball Push Ups
This is a great movement to be performed after a heavy upper body movement.
One Arm Seated Clean & Press
This exercise can be used as a warm-up or as a progression to the standing version utilizing a barbell or various odd objects.
Decline Plate Extensions
Exercise should be done by grabbing Olympics plates or dumbbells while on a decline bench.
Spiderman Push ups
This is another great variation of the pushup to make it harder and involve your abs more.
Thumbs-in Push Ups
We use every imaginable angle with push ups, and utilizing the handles helps ease strain on the wrists while allowing for more experimentation.
Elbows-Out Extensions with KB
Finally a way to blast your triceps for guy with beat up shoulders and elbows.
Tricep Extensions with an Olympic Plate
Tricep strength and shoulder stability while maintaining beneficial elbow and wrist positioning
Prowler Tricep Extensions
To set this up, we attached a sled strap to the Prowler and then attached the blast straps (see picture).
Standing One-Arm Cable and Band Extensions
This is cut and dry. Grab the cable handle and walk away from the machine.
Spud Strap Pushdowns
Dave has always been a big proponent of pushdowns; not because it helped his bench but because he loves having big arms.
Bent Over Cable Press
I will admit it. This is one movement I discovered just screwing around in the gym.
1-Arm Cable Prone Extensions
This is not a major mass builder or strength developer but it a great movement for adding Volume to your tricep training.
Overhead Triceps Extension With Straps
Initiate movement with shoulders and elbows flexed just past 90 degrees
Pin Press w/ Shirt
I can’t lie. I’ve done these a couple of times and before the RAW Mafia come blazing, let me explain.
Floor Press w/ Chains
I am huge fan of the floor press and think this variation is about as good as the original.
Fat Bar Chain Press
The chain press is a max effort movement to help develop the lockout power of the bench press.
Close Grip Chain Lockouts
This is a great exercise to increase your lockout strength and is a good variation on the standard rack lockout.
5 Board Press
The 5 Board Press, along with the 4 Board Press, is one of of the best ways to increase lockout strength for your bench press.
5 Board Floor Press
The 5 Board Floor Press is performed just like a regular 5 Board Press except that you are lying on the floor.
4 Board Floor Press
The 4 Board Floor Press is performed just like a regular 4 Board Press except that you are lying on the floor.
3 Board Press
The 3 Board Press is also a great way to control the range of motion if you are dealing with shoulder and pec injuries.
Reverse Band 5 Board Press
This lift is usually only done by lifters that have a very long wingspan and have a very large ROM.
Reverse Band 3 Board Press
This lift isn’t very popular but I have seen it done by lifters wishing to do something very different and for those that do have shoulder problems.
Fat Bar - Reverse Band Press
This movement is performed by attaching a band around the top of your power rack.
Brockensteins (Band Pull-Outs)
Grab the bar with your bench grip and pull the bar out like you were going to bench.
Bench Pressing w/ Bands Around Wrists
If you have no idea what we mean when we tell you to pull the bar apart when you bench then this is the movement for you.
Want to Squat Like a Man? Lift Like a Woman
Every day you can go into a weight room anywhere in the country and two things will be certain
Bench Press More Weight Instantly!
How many people do you see in the gym trying to make an exercise more difficult, believing the more difficult it is, the more effective the exercise will be?
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