This is part two of a two-part series on how to incorporate better position for improving exercise execution.
Bryan and Aaron go into detail on improving mechanics, getting more hypertrophy, and decreasing joint discomfort from the movements you are performing.
Body Parts Discussed:
- Chest
- Back
- Shoulders
- Triceps
- Biceps
Topics Covered:
- Intelligently searching for the width/depth and angle that works best for you to provide the stimulus you want (chest) and feels safe on your joints.
- Pressing with the chest versus triceps (pushing through thumb side, or inner grip on DB’s)
- Pausing at the bottom of all pressing movements; then engaging the chest muscles and driving upward.
- The difference in effect of a crossover versus a fly type movement.
- Elbow position in vertical/horizontal pulls tell you everything you need to know about what part of the back is receiving the stimulus.
- Movement priorities for fully engaging the lats
- A more lat focused pulldown movement
https://www.youtube.com/watch?v=Nlm0Ndtl_XE - A more upper back focused pulldown movement
https://www.youtube.com/watch?v=y0oO7iVE8dw - Why we both prefer doing lateral raises in the prone position.
- Cues for improving your Lateral Raises.
- Cables and the cuff are HUGE hack for lateral deltoid constant tension and MMC
- Face Pull variations
- Tricep Ext movements to the chin, nose, or eyes are much more effective.
- Elbows send forward the same way the knees send forward in a quad dominant squat providing a deep stretch at bottom of rep.
- Are flared elbows ok for joint safety?
- The triceps still extend the arm and receive the stimulus if elbows are out a bit.
- Cables are generally easier on your tricep joint than performing similar movements with free weights.
- Triceps activation in OHP super high
https://journals.lww.com/nsca-jscr/Fulltext/2013/07000/Effects_of_Body_Position_and_Loading_Modality_on.10.aspx - Full stretch in bottom position, focus on supination and keeping really good force contact with the pinky finger side of the palm.
- Relatively equal priority on the 3 different elbow positions relative to the shoulder and training movements through each position.
- Study comparing the three different elbow positions during curling movements.
https://pubmed.ncbi.nlm.nih.gov/31487841/
More from Aaron
Instagr
Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/
Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/
Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com
Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com
Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST
