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5 Extremely Underrated Arm Exercises That You Should Be Doing
When your arm workout consists of only a few biceps curls and shoulder presses, it can quickly become monotonous. Plus, you're probably not getting the outcomes you want. Instead, try a few underappreciated workouts that can sculpt your arms in no time. Try these five moves during your next upper-b... -
5 Biggest Chest-Training Mistakes And How to Correct Them
It takes a lot of effort to develop a chest. It’s even more difficult if you’re doing it incorrectly. Take these reminders into consideration if you want to avoid being flat for a long time. Don’t get me wrong: a good set of abs is attractive (particularly on a woman). However, for most mal... -
Napsgear Knowledge Article: Want 3D Shoulders? Ditch the Delt Flys
Let’s be frank. A lot of us struggle with our rear delt development compared to the rest of our shoulder. Whether it be neglecting them in general or just inefficient training, if you want to build bigger rear delts and have that 3D shoulder look, the first step is to ditch the reverse dumbbell fl... -
One Plate. Big Shoulders.
One Plate. Big Shoulders.
Most people say shoulder presses and lateral raises are your meat and potatoes for delts. And if you truly want delts that
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4 practical tips about triceps training.
4 practical tips about triceps training.
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First, we want to make sure you train the triceps with full range of motion. The main function of your triceps is elbow extension. So let's train this movement pattern effectively by properly stretching and contracting your triceps on exercises... -
Bodyweight Skull Crushers
Bodyweight Skull Crushers – Barbell and dumbbell skull crushers are popular variations, but have you ever tried them with bodyweight? This can be modified for most ability levels by adjusting the height of the bar. It’s practical too since it requires minimal equipment.
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To effectively... -
Working the Serratus Anterior.
The serratus anterior is a muscle located on the surface of your first 8/9 ribs, at the side of the chest. The main functions of the serratus is to stabilize the shoulder when you upwardly rotate and protract the scapula. It's also often called the boxer's muscle since boxers heavily use the serratus... -
Mid Back Stiffness? Try this.
Mid back stiffness got you feeling slouched? Add this to your warmup.
This banded rotation drill is great for not only assisting more rotational motion, but also making you active the muscles responsible for actively rotating your spine.
I don’t like any passive mobility work... -
You are stronger than you think.
You’re stronger than you realize. And I’ll prove it to you.
And once I prove it to you, you’ll understand why knowing this truth will help you get even better results from your workouts.
“I had no idea how strong I was!” That statement never gets old. Every time I’ve heard a woman say that... -
Stiff Upper Back? Try this.
Stiff upper back? Sometimes it’s not the spine!
Sometimes our upper back can feel stiff, especially when we talk about overhead activity limitations.
When the lats become restricted they prevent the arms from fully raising above the head. This can give a false... -
Hip Impingment
Pain in the front of your hip when you squat? There could be a ton of reasons but here are three of the most common that I see and that can be altered to make immediate changes. All three of these have a common denominator and that is the femur is jamming up into front of the hip. In all... -
Bodyweight Shoulder Variations
Bodyweight Shoulders Complex – The vertical press push-up is a great variation on its own. It's like a pike push-up but more comfortable for those who struggle with tight hamstrings. Placing your body in a more vertical position with feet on a bench (or couch!) changes the pressing angle to bias your... -
QL Variations
QL VARIATIONS
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The quadratus lumborum (QL) is a muscle that runs diagonally in your lower back from your vertebrae and last rib to your pelvis. It has various functions such as spinal side bending, pelvic lifting, spinal extension and anterior pelvic tilting. When it comes to low back pain,... -
Add these to the end of your leg day.... better have a puke bucket.
Got a couple extra minutes on leg day? Add these to your workout plan and try not to throw up. This is a nasty way to finish off a leg workout. Just grab a dumbbell or safety-squat bar, set a timer for two minutes, and go!
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Duck lunges are often performed with your knees coming out as you... -
Warm ups for shoulders
SHOULDER WARM UP VARIATIONS . 📚This series can be used as a warm up before your next upper body exercise which primarily focus on increasing range of motion of the glenohumeral joint. . ✅You will need a resistance band to perform the exercises in this series. . 🔘Overhead Circle...