Myofibrillar vs. Sarcoplasmic Hypertrophy: Two Ways to Grow
We've all seen the Bruce Lee-types, the small men with profound strength, and the contrary, muscle men that are all ...
Exercise Execution
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Shopping Guidelines: Seafood
In the last two installments of this series, we laid out and explained concerns and guidelines for buying fruits, vegetables, ...
Overtraining? Signs You May Need to Take a Rest Day
When is rest for the wicked but a necessity for gains? We let the science do the talking...
MI40 Strength: Intro to Coach Adam, & Boss of Bosses Meet – Part 1
MI40 Strength Coach Adam Miller coming at you with an intro into the world of powerlifting... and how you can ...
Pain Versus Gain: What is Delayed Onset Muscle Soreness, & do we need it to Grow?
Most hard working bodybuilders, from rank beginner to seasoned pro, will experience some degree of training-related muscle soreness. Whether experienced ...
Resistant Starch, part 2 of 3 – Where can I find it?
What foods have resistant starch? There are 4 types of RS (resistant starch). Unlike most other ingredients, resistant starches are ...
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Trap 3 Isolation
Prone Incline Trap 3 Raises
Retract the shoulder blades first at the beginning of each rep
Position at the top
- Exercise Specific:
- Head slightly over the edge of the bench (looking at the ground)
- Begin by retracting shoulder blades, then raising arms into a high ‘V’ at the top (2 distinctly separate movements)
- Focus on shoulder blade retraction on the way up, depression on the way down
- Keep trunk tight to the bench throughout (more chest than abs)
- Reach for the front walls on the way up keeping arms as far away as possible throughout.
Prone Incline Trap 3 Flys
Retract the shoulder blades first at the beginning of each rep
Position at the top
- Exercise Specific:
- Head slightly over the edge of the bench (looking at the ground)
- Begin by retracting shoulder blades, then raising arms out and up (2 distinctly separate movements)
- Focus on shoulder blade retraction on the way up, depression on the way down
- 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.
