SHOULDERS / CHEST / TRIS 🙌 this workout is super quick and effective - I was in and out of the gym with a killer pump in less than 45 mins! feel like I might be getting sick so I didn’t wanna exhaust myself with a long grueling session so this definitely did the trick. SWIPEEE for videos and SAVE it so you can build your upper body with me :-)
1. alternating DB shoulder press 2x8 each, 3x4 each
2. barbell front raise 4x10
↳ SUPERSET standing arnold press 2x8, 2x12
3. incline chest press 2x12, 3x6
↳ SUPERSET incline fly 5x10-12
4. underhand tricep pushdown 4x15
↳ SUPERSET overhand tricep pushdown 4xAMRAP
speaking of being sick, figured is mention my thoughts on training while you’re under the weather. my rule is that if my body itself doesn’t feel bad (for example, I just have a stuffy nose), then I can and should do a light workout just to get my blood moving. if my body is achey or if my chest hurts too bad or i’m coughing too much, then i’ll probably sit it out. there’s no reason to make it worse for yourself and everyone around you! listen to your body - it’ll probably be secretly telling you what will heal it best if you pay close enough attention. hope everyone’s having a good tuesday so far! today has been a bit stressful but the first few weeks of school are always gonna be sorta chaotic. have a relaxing and productive evening fam! 💛
HEY! 🌞 I’m almost done drafting my email newsletter 📧 for this week and we’re talking “detoxes” 💀 and post-gym preening 🦄 (subscribe at the link in my profile!)
Who else likes to start their day super early? ☕️ I find I’m SO much more productive in the weeeee morning hours and even more so when I start the day with a bangin workout 💪🏼 Wake up, be intentional 🧘🏼♂️ and choose to make the day, don’t let it make you. 😤Remember that life happens FOR you, not TO you. Even on 💩 days. Struggles make you stronger + more resilient and perspective is EVERYTHING.
Some faves from today’s lift:
Chest press: incline, close-grip *BREATHE, use your breath to help push those weights
Smith machine press *can do seated or kneeling w/ a mat to protect your knees
Overhead triceps extension: DB or cable
Side lateral raises superset w/ DB front raises
Decline press ups 🔥
Workout fueled by @pescience HIGH VOLUME + BCAA’s in cotton candy 🦄 MEGMO saves you dough 🥖 on any PES order 💪🏼
کۆرسێکێ بەھێزی شان 💪🏻💪🏻
بە لایکو کۆمێنت ھاوکارمانبن ھاورێیان زۆر سوپاستانەکەم
Good morning everyone and happy Friday! The grind continues don’t let the weekend reset your progress keep working! Here’s a 🔥 shoulder workout
SWIPE ⬅️➡️, SHARE IT, & SAVE IT ↗️
1️⃣ Alternating Dumbbell Shoulder Press 4x10
2️⃣ Dumbbell Lateral raises 4x12 (4 second negative)
3️⃣ Cable Front raises 4x10 each side
4️⃣ Bent Over Rear delt flyes 4x15
5️⃣ Kettlebell Upright Rows 4x12
6️⃣ Bent over Barbell Rows 4x15 (use a light weight focus on the contraction)
7️⃣ One Arm Cable Shrugs 4x15 each side (hold at the top for 2 seconds)
📝 Training Notes: Rest only 30 seconds between sets, and 2-3 minutes between exercises
6045 minutes ago
Nothing like some good ole furniture sliders to fire up the shoulders and abs. Painful but effective.
5245 minutes ago
Push Ups VS Bench Presses - Which is better or more effective?
Well, it all depends on your goals, both exercises can make you build muscle, get fitter and look better as they both target chest, front shoulders & triceps in a pushing motion. However, when doing bench presses the weight moves and the upper body is stabilized on a bench, which makes it easier to focus on your chest and push more weight. In push-ups, the body is moving instead, so the exercise involves more joint motion and core activation for stabilization.
Push-ups offer you an accessible way to get results anywhere. It's not easy to progress, but the challenge in learning new variations makes it fun. For example, One Arm Push Up is a great exercise that requires lots of strength but also involves core, hips and lower body.
Bench Presses require weights, and even someone to assist you if you're lifting heavy. But it also makes it easier to see faster maximum strength gains, if that's your main goal.
If you’re interested in improving your heath & fitness, losing weight, or if you suffer from or wish to prevent back pain, please take a look at my new book - A practical guide to the self-management of lower back pain - A holistic approach to health & fitness: now available from Amazon.
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💥 SHOULDER STABILITY 💥 •••
Now I hear all the time about shoulder pain and because of that “I can’t bench press” — ERRONEOUS.. ERRONEOUS, ERRONEOUS ON BOTH COUNTS! •••
1. if you do have shoulder pain you should be doing the number of simple exercises i’ve posted previously, and you should be doing them daily.
2. seriously, I guarantee you aren’t doing those movement prep exercises you jagaloon.
3. lets just limit the range of motion of the joint that way we don’t take it to the point of pain. a floor press is an easy way to prevent the shoulder from a full range of motion giving a specific end point. it’s a safe and easy way to still target our chest and that bench press movement pattern
- 6 sets of 4 reps and see how you feel the next day 🔥
- work your way up to a heavy load and give it a shot
In order to hit my chest or train my clients completely without compromising their shoulders, I like adding in the KEY 🔑 PRESS on a decline.
The decline limits the involvement of the front delts. That’s a good thing if your front delts tend to take over when you're trying to hit your pecs. And a better thing if you have cranky rotator cuffs.
The position also allows for less lockout distance compared to pressing on a flat bench, meaning more sternal pec involvement. But, you can still do this flat if you want.
The bottom position of the lift externally rotates the humerus, which brings the pecs to optimal length for max contraction.
The use of dumbbells allow for some "play" with the elbow position through the lift, which can act as a shoulder-saver.
To do them, be sure to start with an externally rotated (supinated) grip at the bottom of the lift. In English, that means your palms are facing towards your face. As you're lifting the dumbbells up, turn them so they finish in a neutral grip position – so your palms are now facing each other.
Make sure to keep the pressing force perpendicular relative to the GROUND, and not relative to your body (you're on a decline bench, after all). I like pausing at the bottom to kill any transfer of forces and accentuate the stretch, for added measure.
LYING TRICEP EXTENSION MISTAKE!
I see everyone doing this. Even people with some experience in the gym. Instead of training their triceps properly with this exercise they end up putting a lot of strain on their elbows and wrists. I will explain...
If you look at the first half of this video with the big red cross, you will see that I have bent my wrist fully backward and at the top position there is no tension on the triceps. Why? Because they are not being used to fight gravity acting on the weight, instead the weight is being acted straight down through the arm. You can stay and rest in that position for several minutes because nothing is engaged. Also look at what's going on at the elbow, is it fully flexing and extending? No. It's going down half way.
Instead, the wrist should be aligned with the forearm and your entire arm should be kicked back a little bit so when you get weight up and contract the triceps, they are actually being used to fight gravity. It's just simply physics. My arms are long so I can take the weight down all the way behind my head to get full range of motion.
Your upper arms should not be perpendicular to the floor, because then there will no tension on the triceps at the top position.
Make this tweak and feel your triceps hurt the next day!
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Train hard, train smart, eat smart.