Can I Combine Fats and Carbs in the Same Meal?
If you’re looking for a good recipe for fat storage, high insulin and high fat in the blood is the ...
Exercise Execution
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Supplement Shopping: Are You Getting What You Pay For?
In an industry largely built on shams and deception, how can you be sure you’re not wasting your hard-earned cash ...
Fat Burners: Shedding Light to Shred the Fat
Building and maintaining muscle mass while concurrently stripping body fat to reveal the separation and conditioning which defines the elite-level ...
Partner Up!
In this day and age, exercise and general health have become not only a trend but a necessity. Townships and ...
Interview Q&A Series with Ben: Time Under Tension
Question: “Is there an optimal amount of Time Under Tension (TUT) to shoot for each set?” When trying to maximize ...
Leucine: ‘THE’ Growth Switch!
Leucine is the most important of the BCAAs. When it comes to signaling muscle building (protein synthesis), Leucine is King ...
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- * Principles & Intensifiers
- * Video Series
- Abs
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- Back / Lats Misc.
- Bent-Knee Calf Movements (Soleus)
- Biceps
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- Chest Flyes
- Chest Presses
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- Delts
- Exercise Execution
- Front Delt Movements
- Glutes / Hams
- Hams / Glutes Misc.
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- Legs
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- Overhead Presses
- Premium Articles
- Pull-Ups / Pulldowns
- Quads
- Rear Delt Movements
- Rows
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- Training
- Trap 3 Raises
- Traps
- Tricep Dips
- Tricep Extensions
- Tricep Presses
- Triceps
- Vacuums
Chest Flyes
There's nothing better than a good fly movement to really isolate and focus on squeezing the pecs... Ben breaks down ...
Deadlifts (bent-knee)
The almighty deadlift... here's how to do it right! (several variations)
Chest Presses
Ben's step-by-step guidelines for performing the best chest pressing movements for maximal muscle growth!
Ab Vacuums
Looking for a 'trick' to help you get a smaller waistline? Vacuums are what you're looking for...
Adductors & Abductors
Serving an important function as hip stabilizers, strengthening the abductors and adductors can help you maintain proper pelvic position and ...
Lunges / Split-Squats
Whether your goal is to target the glutes, hams or quads, Ben explains you how to lunge your way ...
Back Isolation Exercises
__________
(1) Prone Reverse-Flys (for back, not rear delts)
- head slightly over the edge of the bench (looking at the ground)
- keep trunk tight to the bench throughout (more chest than abs)
- reach for opposite walls on the way up keeping arms as far away as possible throughout
- imagine a line running from one wrist to the other and try to contract everything across it
- at the bottom, try not to come inside the shoulders, avoid resting / relaxing the working muscle; really fight the negative and aim for constant controlled movement
__________
(2) Reverse Pec Deck Flys (for back, not rear delts)
- keep hips behind shoulders slightly / more chest against the pad and less stomach
- keep arms rigid and shoulders retracted
__________
__________
(3) Band Pull-Aparts
- Abs tight
- Pronated grip and elbows rigid
- Rear delt emphasis: keep scapula slightly protracted
- Mid-back emphasis: allow full protraction and retraction
__________
__________
(4) High Pulley Pull-Aparts
(standing, supported)
- Apply outward force on the handles as if you are trying to rip it apart
- Brace against pad or support with hips
- Set pulley above eye level
__________
__________
(5) Prone DB Retractions
- Elbows rigid and neck neutral
- Pinch the scapula together (this NOT a shrugging movement)
