The Effects of Carbohydrates on Your Workout – Part 1: Pre Workout
For many of us, carbohydrates seem to be the most important and most debated macronutrient when speaking on building muscle. ...
Exercise Execution
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Nutrient Deficiencies and How to Rectify Them
Vitamins and minerals are essential nutrients that help you maintain optimal health by regulating your metabolism, hormones, and aiding in ...
The Biology of Fat Loss Mechanics – Part 2
By Roland Pankewich If you have read the first installment (Read Part 1 Here) you were introduced to the idea ...
Battle of the Sexes: Gender Differences in Training
It’s been said that women are from Venus & men are from Mars, but when it comes to potential in ...
Do I NEED Carbs Pre-Workout?
In what situations should I take carbs pre-workout? There is no situation where you NEED pre-workout carbs, but there are ...
Ghrelin: The “Bad” Hunger Hormone
Part 2 of good cop versus bad cop in the fat loss hunger wars - this time we’ll focus on ...
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Tricep Presses
Guidelines for all Tricep Pressing movements
(unless specifically stated otherwise)
- position hands slightly outside of shoulder width and elbows wide outside of hands
- keep the elbows turned inwards (facing the front) and as high as possible throughout (‘shove’ them up and towards each other, don’t let them flair)
- aim for full extension at the top
- touch forearms to biceps at the bottom (really try to contract the biceps hard)
- focus on squeezing the triceps through the range and relax the chest to minimize it’s involvement
- try to push trunk backwards into the bench / support as opposed to pushing the weight away from the body (for close grip push-ups, try to force the ground away, don’t try to lift the body up).
Close-Grip Barbell Bench Press
- Exercise Specific:
- come all the way down until the bar momentarily touches the chest
- think about extending the shoulders forward at the top
- think about pulling the bar apart (‘intent’).
Close-Grip Dumbbell Presses
Use a neutral-grip preferably
- Exercise Specific:
- bring the dumbbells down very briefly touching them to the front delts.
Close-Grip Dumbbell Presses
- Exercise Specific:
- elbows wide
- shove hands inwards or outwards throughout (‘intent’).
Tricep Floor Presses
- Exercise Specific:
- ideally use a squat rack and set a barbell on the low j-hooks
- dumbbells are an acceptable substitution if necessary.
