How to Bench for a MASSIVE Chest (Hint… you’re doing it wrong!)
Are the results of your bench pressing, sore shoulders & a flat chest? Time to do things right. Here Ben ...
Are the results of your bench pressing, sore shoulders & a flat chest? Time to do things right. Here Ben ...
For all of us trying to reach the full potential of our health, it is important to be sure that ...
A common nutrition plan we use with clients involves rotating low carb days with higher carb days. Low carb days ...
The process of muscle growth is best stimulated with high volume using relatively moderate weights. But to get stronger faster, ...
An ability to build thick layers of lean muscle indefinitely is one trait no bodybuilder will ever possess, despite any ...
In today’s society, emphasis is placed on work and productivity over anything else. This could mean sacrificing quality of nutrition ...
Want side delts like BPak? Here you'll find his best execution pointers for the medial delt exercises you should ...
Ben's step-by-step guidelines for performing the best chest pressing movements for maximal muscle growth!
Let’s face it – seeking out the right information can be confusing whether you are a bodybuilder or just an ...
Explaining the various Intensifiers that appear throughout the MI40 Nation 6 Week Workout Programs
Training arms is so important to the common bodybuilder or fitness enthusiast that there is absolutely no shortage of information ...
Common execution guidelines for first two exercises below:
(optional: if / when relevant, to assist in eradicating extraneous movement perhaps rest head on the top of a bench set at around a 30º incline (depending on height); if performing seated, bend forward until trunk is parallel to ground / chest is resting on thighs)
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(Two-Arm or Single-Arm)
(remove handles, position cables at the bottom, hold opposite cable with opposite hand)
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(Barbell or Dumbbell)
(same execution as image, but bend over to approx. 90˚)
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Ideally, set the bench-height lower than depicted above – as low an incline as is achievable without the DB’s touching the ground during the movement.
1. begin by retracting the scapula (shoulder blades) as much as possible and maintaining this position
2. raise DB’s out to the sides (follow a perfect line to replicate an iron cross at the top)
3. internally rotate shoulder joint while controlling the descent of the DB’s back to the starting position