“I’m in Portland Oregon and i took up dragon boat paddling on the Willamette river as it’s the cheapest year round team sport in Portland and a fantastic full body workout.
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Originally Posted At: https://breakingmuscle.com/feed/rss
On May 4, 2022, Jessica Buettner gave the powerlifting community another inside look at her strength progress when she deadlifted 250 kilograms (551 pounds) for two reps.
The stellar pull is not only a double PR for Buettner — who competes in the 76-kilogram weight class — but the weight on the bar is over the current IPF World Record deadlift. Buettner holds that current record — a mark of 247.5 kilograms (545.6 pounds), which she set at the 2021 International Powerlifting Federation (IPF) World Classic Powerlifting Championships.
Notably, Buettner once pulled 250 kilograms (551 pounds) during the 2020 Canadian Power Union (CPU) Nationals. While not an IPF World Record — it didn’t occur in an international competition — the figure is a National Record. In the years since, Buettner now pulling that deadlift mark twice could be a testament to her training diligence.
A Thorough Preview
The deadlift double unofficial record should be unsurprising when considering Buettner’s recent training history. She’s been showing off a lot of noteworthy gains with her deadlift throughout 2022.
To start the year, Buettner got the ball rolling when she deadlifted 252.5 kilograms (556.6 pounds) with ease, unofficially breaking her IPF World Record (76KG) then and there. Later, in early April 2022, the Canadian displayed a mix of strength and endurance when she pulled 227.2 kilograms (501 pounds) for six reps. Finally, roughly a week earlier, at the time of this writing, Buettner notched a two-rep deadlift of 245 kilograms (541 pounds).
In the caption of her Instagram post, Buettner alludes to her place at the incoming 2022 CPU Nationals, which occur on May 9-14, 2022, in St. Johns, Canada. Following that meet, after a short break, she will then feature at the 2022 IPF World Classic Powerlifting Championships on June 6-12, 2022, in Sun City, South Africa.
Provided Buettner seamlessly transfers over her recent training gains, some of her competition bests might not stand much longer. If all goes well, she could also extend a current competition winning streak — that dates back to late 2019 — to five consecutive victories. Here are Buettner’s top career marks to this stage:
Jessica Buettner (76KG) | Top Meet PRs
Squat — 210.4 kilograms (464 pounds) | Raw | IPF World Record
In the coming weeks, Buettner will likely enter both the 2022 CPU Nationals and the 2022 IPF World Championships as one of the favorites. Whether she eventually comes out on top is a different story. Though, if she’s going to set some form of a deadlift PR seemingly every week, a couple of more victories and records might soon be her reward.
Originally Posted At: https://breakingmuscle.com/feed/rss
Agata Sitko is only 19-years-old, but she’s already one of the bigger upcoming names in powerlifting. On May 3-8, 2022, the Polish athlete verified that status with a memorable performance during the 2022 European Powerlifting Federation (EPF) European Open, Junior & Sub-Juniors Equipped Powerlifting Championships.
First, Sitko — who competed in the 84-kilogram weight class — notched a 188-kilogram (414.4-pound) bench press. While the competition is still tallying all individual scores, that feat would stand as a new Junior International Powerlifting Federation (IPF) World Record. Next, she locked out a 251.5-kilogram deadlift (551.4-pound) — another IPF Junior and Open World Record. By the meet’s end, Sitko logged a 704.5-kilogram total (1,553.1-pound) — yet one more IPF Junior and Open World Record.
Sitko managed to surpass three separate powerlifters with each of her record lifts.
American athlete LeAnn Ramirez previously held the Juniors (84KG) record with a press of 175.5 kilograms (386.9 pounds) at the 2019 IPF World Juniors & Sub-Juniors Championships. Dutch athlete Iris Kensenhuis was the owner of the deadlift world record with a pull of 251 kilograms (553.3 pounds) from the 2019 IPF World Powerlifting Championships. Finally, Canadian powerlifter Rhaea Stinn is no longer in possession of the world record total of 685 kilograms (1,510.1 pounds) at the 2019 IPF World Powerlifting Championships.
All of these women’s staggering figures now come in second to Sitko. Here are the full stats of Sitko’s performance from the meet:
Agata Sitko (84KG) | 2022 EPF European Championships Stats
Bench Press — 188 kilograms (414.4 pounds) | IPF Juniors World Record
Deadlift— 251.5 kilograms (551.4 pounds) | IPF Junior & Open World Record
Total— 704.5 kilograms (1,553.1-pound) | IPF Junior & Open World Record
Sitko at a Glance
She’s hitting a real groove of late, but Sitko has been powerlifting professionally for a few years now. She began her career during the 2019 PZKFiTS Polish Classic Powerlifting Cup, finishing in second place.
Meanwhile, Sitko used to compete in the 76-kilogram weight class. It is here where she is also in possession of a couple of IPF Juniors World Records — a 230-kilogram deadlift (507-pound) and a 650-kilogram total (1,433-pound). Sitko set both of those marks at the 2021 IPF World Powerlifting Championships.
In addition to her latest EPF competition, here are some more notable results from Sitko’s career:
Agata Sitko | Notable Career Results
2019 PZKFiTS Polish Classic Powerlifting Cup (76KG) — Second place | Raw | Juniors
2019 PZKFiTS Puchar Polski w Wyciskaniu Leżąc Klasycznym (76KG) — First place | Raw | Juniors
2021 EPF European Open Juniors & Sub-Juniors Powerlifting Championships (76KG) — First place | Single | Juniors
2021 IPF World Juniors Sub-Juniors & Masters Championships (76KG) — Second place | Single | Juniors
2021 IPF World Classic Powerlifting Championships (76KG) — Second place | Raw | Juniors
2021 IPF World Powerlifting Championships (76KG) — First place | Raw | Open
2021 PZKFiTS Puchar Polski w Trójboju Siłowym Klasycznym (76KG) — First place | Raw | Juniors/Open
2022 EPFEuropean Open Juniors & Sub-Juniors Powerlifting Championships (84KG) — First place | Raw | Juniors
At the time of writing, Sitko has not formally announced when she’ll step onto a sanctioned lifting platform again. Though, if her career history is any indication, it might be safe to assume she’ll participate in the upcoming 2021 IPF World Classic Powerlifting Championships on June 6-12, 2022, in Sun City, South Africa.
Whenever Sitko does get a barbell into her hands during a competition, fireworks may well ensure.
Originally Posted At: https://breakingmuscle.com/feed/rss
Glenn Pendlay was one of the leading coaches in American weightlifting — he held a Level 5 accreditation from USA Weightlifting (the highest available) and coached many high-level athletes to medals in national and international competitions.
In addition to his lifters’ success on the platform, he’s known for popularizing a strength-building exercise known as the Pendlay row — a barbell row performed from the floor to the stomach each rep. The movement has been used to build back strength and size in strength athletes and lifters of all levels. Here’s how to perform this highly effective movement.
Coach Greg Walsh demonstrates a textbook Pendlay Row. Note the nearly horizontal torso, stationary upper body, and full stop at the bottom.
How to Do the Pendlay Row
The barbell row has been a long-running staple for building size and strength in the back, shoulders, and arms. The Pendlay row enforces specific technique to increase power output and make the target muscles work even harder.
Step 1 — Get Into the Starting Position
Credit: kittirat roekburi / Shutterstock
Begin with a loaded barbell on the floor directly above your toes. Stand with your feet slightly wider than shoulder-width. With a slight bend in your knees, push your hips back and bend at the waist until your upper body is parallel to the ground.
Arch your lower back and grab the bar with an overhand grip. Your grip width will be determined by your arm length. The priority is maintaining a parallel torso, so grabbing the bar wider than shoulder-width should be necessary.
Form Tip: You should feel tightness, not discomfort, in your hamstrings from holding the correct upper body position. If you feel pain, thoroughly warm-up your hips, hamstrings, glutes, and lower back to achieve the position more comfortably.
Step 2 — Perform an Explosive Pull
Credit: Breaking Muscle / Youtube
Flex your abs and squeeze the bar to create tension and stability. Pinch your shoulder blades together and quickly drive your elbows up while pulling the bar to your lower chest. Your torso should not lift from the parallel position.
The bar should physically touch your lower chest or upper abdomen before you allow it to return quickly to the ground. Don’t try to deliberately slow the barbell on the descent. Let the bar come to a complete rest on the ground before beginning the next rep.
Form Tip: If your torso moves significantly, reduce the weight on the bar and focus on maintaining a tight posture. Keeping a strict upper body position while lifting explosively is more important than swinging heavy weights.
Pendlay Row Mistakes to Avoid
The Pendlay row is specifically used to avoid technique issues more common with traditional barbell rows. Make sure you’re performing it correctly by avoiding these problems.
Moving Your Upper Body
One of the most noticeable differences with a Pendlay row is the significantly bent-over position, keeping the upper body parallel to the ground throughout the exercise. This allows maximum stress to be placed on the upper back and lat muscles, without using the lower back, glutes, and hamstrings to move the weight.
Credit: Miljan Zivkovic / Shutterstock
If your torso shifts to get the weight moving, you’re dissipating stress from the target muscles and reducing the strength and size benefit of the exercise.
Avoid It: Remember that the body position is deliberately bent forward in order to get optimal results. Be conscious of maintaining a strict parallel position. Never trade technique for more weight on the bar.
Bouncing Off the Floor
Each rep of a Pendlay row should be performed with the bar starting from a rested position on the floor. This requires your body to produce maximum force for each individual rep, instead of relying on the stretch-shortening cycle (a muscular phenomenon which uses a stretched position to increase strength). (1) This technique is sometimes referred to as “dead-stop training.”
Credit: Qilin’s prance Filmmaker / Shutterstock
Eliminating this full rest at the bottom allows momentum to build, which decreases the body’s force production and reduces the exercise’s effectiveness.
Avoid it: Allow the bar to come to a complete stop on the ground after each rep. Releasing the bar and resetting your grip between each rep can also help to ensure a full stop. Approach any given set as a series of individual reps, not one group of several reps. For example, instead of “a set of five reps,” think of performing “five single reps” with one second between each.
Benefits of the Pendlay Row
The Pendlay row was initially used to support good old-fashioned strength gains. Like all barbell rows, it also delivers plenty of muscular growth as well. Here are all the reasons to train with this big, basic lift.
Credit: Yupa Watchanakit / Shutterstock
Back Strength
A strong back is essential for maximal strength production during pressing exercises and for reducing the risk of shoulder injuries. (2) The Pendlay row directly trains all the muscles of the back to directly increase pulling strength, as well as to carryover to bench and overhead pressing.
Explosive Power
Because the Pendlay row is performed from a dead-stop, an explosive lift is required to move the weight. This helps to increase muscle recruitment and has been shown to increase overall power and strength gains. (3)
Back Size
Directly training the lats and upper back with heavy weights is an ideal way to trigger muscle growth. The Pendlay row applies muscular stress to these body parts, along with the biceps and forearms, making it an excellent cornerstone for any back-building workout.
Muscles Worked by Pendlay Row
The Pendlay row is a compound (multi-joint) exercise coordinating a number of muscles to complete the lift. This intense exercise hits nearly every muscle on the back half of the body, and then some.
Credit: SOK Studio / Shutterstock
Upper Back
The upper back — consisting of the trapezius, rear deltoids (shoulders), rhomboids, and other smaller muscles — works primarily to control the shoulder blades (scapulae). The Pendlay row activates the upper back on each repetition, helping to lift the bar from the ground and pull the bar into the top position.
Lats
The latissimus dorsi (lats) are the largest muscles on the back, running near your ribs and from under your arms to your lower back. They work to bring your arm in towards your body from an extended position, making them the primary mover during any rowing exercise.
Spinal Erectors
The spinal erectors are a pair of muscular columns running the length of your spine. They work to control your torso position at the waist (bending forwards or sideways, and rotating). During the Pendlay row, the spinal erectors work to maintain a static upper body position.
Biceps
The biceps brachii (biceps) control flexion at the elbow, bending your arm into a closed position. While they don’t undergo a complete contraction during a Pendlay row (a wider grip on the bar prevents a full biceps contraction), the biceps help to pull the weight towards your body and complete the lift in the top position.
Forearms
The forearms are technically composed of two separate muscles — the flexors on the bottom side of the forearm and the extensors on the top side. Maintaining a secure grip on the barbell during Pendlay rows heavily activates the flexors, while controlling the bar during the upwards lift recruits the extensors.
Who Should Do the Pendlay Row
Like many compound exercises, lifters with a variety of goals can benefit from incorporating the Pendlay row into their workouts.
Strength and Power Athletes
Lifters focused on moving serious weights in competition (or, really, for recreation too) can benefit from the strength and power built from Pendlay rows. Coach Pendlay initially used the exercise to assist the powerlifts and eventually used it as a staple for his Olympic weightlifting champions.
Training for Muscle
Heavy rowing exercises have consistently built large, muscular backs. The Pendlay row develops thicker, wider lats and an upper back to match.
How to Program the Pendlay Row
To efficiently train for size and strength without excessive fatigue in the support muscles of the lower back, which would compromise technique, the Pendlay row is best trained with relatively lower reps. Here are some effective guidelines
Moderate Weight, Low Repetition
Focusing on the Pendlay row’s explosive performance can sometimes mean applying more force to less weight. Training for two to six sets of two to four reps can prioritize maximum force production, which leads to more power development.
Heavy Weight, Low Repetition
Three to five sets of three to five reps is a time-tested way to move heavy weights on big compound lifts, delivering size and strength gains. When you begin lifting heavier weights while keeping strict form, you open a very big door to very big results. Remember that you may not be able to lift as much with the Pendlay row as you can with a traditional bent-over row.
Pendlay Row Variations
The Pendlay row delivers plenty of benefits, but not all lifters may be ready to dive into this big lift. Here are the best ways to work up to Pendlay rows.
Chest-Supported Row
The chest-supported row allows the back to be trained without requiring any lower body stabilization. This makes it ideal for lifters working around a lower back issue or lifters who may have mobility restrictions preventing them from reaching the parallel torso position needed for Pendlay rows.
Another benefit of many chest-supported row machines is a variety of gripping handles, which can slightly alter recruitment by emphasizing different muscles of the back.
Neutral-Grip Two Dumbbell Row
While the single-arm dumbbell row is common, performing the movement with two dumbbells at once is an excellent “gateway” to barbell rowing. By requiring both sides of the body to carry their share of the load (no weightlifting pun intended), strength discrepancies in muscles on either side can be more easily noticed and addressed.
Using a neutral-grip also reduces strain on the shoulder joint and allows increased muscular stress on the biceps and upper back.
Reverse-Grip Barbell Row
The reverse-grip barbell row involves a supinated (palms up) grip which significantly increases biceps activation and changes the exercise’s range of motion, which affects the back muscles.
The trapezius is more significantly activated due to a more upright torso angle and the lats are kept under constant tension with a significant stretch in the bottom position.
Pendlay Row Alternatives
There are a handful of exercises which can build size, strength, and power like the Pendlay row. Here are some of the top choices.
Barbell Row
While the Pendlay row involves a strict, parallel torso position and pulling each repetition from the ground, “breaking” those rules turns the barbell row into a different back-building beast.
The same muscle groups are activated to varying degrees. A slightly angled torso position reduces the hip and hamstring mobility requirement or Pendlay rows, while the muscles are kept under constant tension without resting the barbell. This makes the exercise more suitable for moderate to higher repetitions without fatiguing the supportive muscles.
Kroc Row
If a Pendlay row is considered a “strict barbell row,” a Kroc row could be considered a “controlled chaos dumbbell row.” It’s typically performed using heavy weights for high-rep sets and is often mistaken for standard single-arm rows being done with poor form.
Kroc rows can be very effective for building upper back strength and size even though they involve leg drive and body English rather than super-strict upper body pulling.
Power Clean
The power clean is arguably one of the most beneficial exercises that an athlete can perform in the gym. (4) It’s a classic staple in strength and conditioning programs for contact sports and is a variation of the clean and jerk from competitive Olympic weightlifting.
The power clean builds explosive total-body strength while packing size onto the upper back and traps, specifically. Note: When performing power cleans (or any Olympic lift variation), the bar should only be dropped from the top position if you’re using bumper plates and a specific lifting platform.
FAQs
My grip fatigues before the end of my set. Should I use lifting straps?
With many rowing exercises, and back exercises in general, muscular fatigue setting into the smaller muscles of your grip and forearms before the larger back muscles is a common issue. While grip strength often improves relatively quickly, it shouldn’t affect the primary goal of any exercise.
Supporting your grip with lifting straps during the heaviest and most challenging sets can improve performance overall. Over-relying on lifting straps, however, such as wearing them when lifting less-challenging weights, can prevent the development of grip strength.
Why does my lower back hurt during the exercise?
Keeping your torso in a parallel position is essential in the Pendlay row. However, some lifters may find that this position aggravates lower back pain or they may be unable to achieve sufficient depth in the first place.
The solution is to address flexibility and mobility in the lower back, hamstrings, glutes, and hips. Depending on your specific needs, it could be as simple as performing light weight single-leg deadlifts at the start of each workout or as thorough as consistently practicing a complete hip mobility series.
Pendlay Rows for Power
The Pendlay row has supported strength and power development for nearly three decades and has been used by top lifters around the world. With a simple barbell, and more than a few weight plates, you can add it to your own workouts and build world-class strength and size.
References
Seiberl, Wolfgang et al. “Editorial: The Stretch-Shortening Cycle of Active Muscle and Muscle-Tendon Complex: What, Why and How It Increases Muscle Performance?.” Frontiers in physiology vol. 12 693141. 20 May. 2021, doi:10.3389/fphys.2021.693141
Escalante, Guillermo DSc, MBA, ATC, CSCS, CISSN1; Fine, Daniel SPT, CSCS2; Ashworth, Kyle SPT, CSCS2; Kolber, Morey J. PT, PhD, CSCS2 Progressive Exercise Strategies to Mitigate Shoulder Injuries Among Weight-Training Participants, Strength and Conditioning Journal: February 2021 – Volume 43 – Issue 1 – p 72-85 doi: 10.1519/SSC.0000000000000547
Aagaard P, Simonsen EB, Andersen JL, Magnusson P, Dyhre-Poulsen P. Increased rate of force development and neural drive of human skeletal muscle following resistance training. J Appl Physiol (1985). 2002 Oct;93(4):1318-26. doi: 10.1152/japplphysiol.00283.2002. PMID: 12235031.
Huyghe, Thomas & Goriss, Brent & DeLosAngeles, Ernest & Bird, Stephen. (2021). Exploring The Power Clean. International Journal of Strength and Conditioning. 1. 10.47206/ijsc.v1i1.95.
Hey folks, Board-Certified Health Coach, and Primal Health Coach Institute’s Coaching & Curriculum Director, Erin Power is here to answer your questions about getting started with Primal and eating on the go. Whether you’re new to Primal or scouting new snacks, we’ve got options! Have a question you’d like to ask our health coaches? Leave it below in the comments or over in the Mark’s Daily Apple Facebook group.
Mel asked:
“I want to go Primal but get overwhelmed by the rules. What’s in my Primal Starter Pack?”
Welcome, Mel! You’re in the right place! If you haven’t checked out our Primal Beginner’s Guide, start here. It covers the 10 Primal Blueprint Laws plus Primal Eating 101.
When we say “laws,” we’re talking about parameters that just make sense: eating, moving, sleeping, and living in ways that are natural and help us thrive. That, more than strict “rules,” is the Primal foundation.
Once you’ve given the Beginner’s Guide a read, head to a grocery store or local farmer’s market to stock up on staples. So long as you’re choosing real, whole food, the options abound. Here are the basics to get you started:
Meat, poultry, and seafood: Working within your budget and availability, prioritize quality over quantity. Products from pasture-raised animals are ideal, along with sustainable seafood options. Organ meats, while much less expensive than prime cuts, are among the most nutrient-dense foods on the planet. With all those nutrients, a little goes a long way.
Eggs: Here, too, look for the highest quality that makes sense for you. Even the priciest, pasture-raised eggs are a steal, considering how much protein and other nutrients are packed in a carton. That said, even conventional eggs count as whole food and are a decent option.
Veggies and fruits: When possible, choose local and seasonal. Farmer’s markets are a stellar source. When shopping in stores, look for organic, play with a variety, and pick the produce that looks and feels freshest.
Healthy fats: Getting high-quality, healthy fats is an essential part of eating Primal and an essential ingredient in body-mind health. Steer clear of highly refined seed and vegetable oils (e.g., canola, corn, soybean, safflower, sunflower), opting instead for avocado oil, olive oil, coconut oil, and animal fats. Fats from foods such as avocados, coconut products, fish, and meat count too. Same goes for nuts, seeds, and full-fat dairy, which brings us to…
Moderation foods: If you tolerate them well, nuts, seeds, and full-fat dairy fall within Primal parameters. Generally, though, you’ll want to consume these in moderation—all the more so if you notice they cause unwanted symptoms. Same goes for Primal-approved, very dark chocolate.
Condiments: These days, there are many ready-made paleo, Primal, and Keto options! Just make sure to read your labels and question all claims. Of course, Primal Kitchen® is a trusty starting point and one-stop shop for mayo, sauces, salad dressings, and — my favorite — ketchup.
As a Primal Health Coach, I encourage you to keep it simple: Choose real, whole food as much as possible, and don’t stress about perfection.
That said, I also advise making a list before hitting the store. It helps to keep your shopping trip intentional and productive. Having your Primal parameters on paper is an easy way to counter overwhelm when surrounded by overly processed (non-Primal) food and marketing.
Another thing to keep in mind: While food’s important, it’s not all about food. Primal living includes moving your body, getting outside, connecting with loved ones, being curious, and having fun!
When it comes to what’s on our plate or how we’re spending our days, choose what makes you feel good in the moment… and the day after.
Dawid asked:
“How about health snacks for long-haul truck drivers? Any ideas?”
So many ideas! You’re not alone in asking this question. Whether traveling for work, traveling for leisure, or sticking close to home, healthy snacks can easily be on the menu.
Of course, there is a whole train of thought around whether or not we actually need to snack… For many, eating nutrient-dense, Primal meals cuts the need to snack altogether. That said, it’s far better to prep healthy snacks than to reach for sub-par options amidst changing routines and limited access to staples.
When it comes to staying healthy and making things easier, a little planning offers big support. For those, like Dawid, who are on the road for the long haul, here are a few portable, healthy snack options:
Canned fish: This is a fantastic, non-perishable source of healthy protein. Just make sure to choose varieties packed in water, not oil. Think: tuna, salmon, mackerel, and sardines.
Hard-boiled eggs: This requires a bit more prep. Make a big batch at home and and bring them along. Seem boring? Pack avocados and sea salt to go with. (You’ll want to pack these perishable whole foods in a cooler if you’re going more than a day or two.)
Nuts and olives: Hurray for finger foods and healthy fats! Nuts can be an excellent way to stay curb snack attacks and achieve some between-meal satiety. Nut and olive combos deliver good fat plus antioxidants, fiber, iron, and copper.
Veggies, alone or with supportive dips: Pick veggies that are hardy and stand up well to travel. Alternatively, grab fresh veggies on the road, but bring nut butter or avocado oil-based dips and dressings for dipping.
Low-carb protein bars: Choose carefully here, as not all protein bars are healthy or Primal approved. Look for ones with minimal ingredients featuring meat or nuts and seeds.
Dehydrated goodies: I know dried fruits, veggies, and meats might not sound the most appealing, but trust: High-quality dehydrated snacks are tasty staples with an ancestral track record. Choose ready-made options or try making your own. If you’re buying store bought, maybe from a gas station along the interstate in a pinch, try to steer clear of extra sugars, inflammatory oils, and other non-Primal additives. It’s actually not terribly hard to find relatively clean options at even the dingiest of service stations in even the most remote parts of the country.
When making pit stops on the road, remember the Primal basics and choose real, whole food whenever you can. Staying 100 percent Primal at all times isn’t necessarily the goal. Make it a challenge, choose the best possible choice, and you’ll feel better during your long travels on the road and—even better—once you get back home.
These suggestions are just that: suggestions. Every person is different and your healthiest snacks and optimal eating plan will vary, depending on individual factors, goals, and lifestyle.
For support in that, consider working with a health coach! It’s more accessible than you might think, and we can help you get clear on what diet and lifestyle practices are best for you. Visit myprimalcoach.com to check it out and get started!
Have travel plans this Summer? Or plans for a staycation? Drop your go-to snack options or other questions for me in the comments!
Originally Posted At: https://breakingmuscle.com/feed/rss
On May 3, 2022, Larry “Wheels” Williams showed why’s he one of the more prominent names in strength sports when he deadlifted 425 kilograms (937 pounds) during a training session.
For the pull, Wheels was barefoot, and he wore a lifting belt and wrist wraps. It could be a precursor to a strong performance for him during the 2022 Middle East’s Strongest Man (MESM).
Wheels’ caption in the post lists the deadlift’s weight as “425 kilograms/925 pounds.” That might be a mistake as 425 kilograms equates to 937 pounds. The eight respective 25-kilogram plates on both ends of his barbell would add up to 425 kilograms. Whether Wheels made a minor typo or mistakenly thought he was lifting roughly 12 pounds less is unconfirmed at the time of this writing, but the pull remains stellar.
This display of deadlift strength signifies how far Wheels has come with his progression. The athlete did notch a pull of 425 kilograms in July 2020, but that was a full equipment lift. The distinction between pulling raw and doing it while wearing a lifting suit can be sharp. It’s a testament to Wheels’ recent gains that he can capture the same deadlift weight but raw.
Wheels has not participated in a powerlifting competition since mid-2020, and the 2022 MESM in late August will mark his return.
If Wheels were to transfer this 425-kilogram pull to the sanctioned meet, it would eclipse his best-ever mark of 402.8 kilograms (881.8 pounds) from his last meet — the 2020 Xtreme Powerlifting Coalition (XPC) — by over 65 kilograms (29.4 pounds). He could potentially even become the latest member of the 1,000-pound deadlift club.
Wheels at a Glance
Wheels has notoriety in the strength sports sphere for a variety of reasons. In addition to his YouTube channel (which has over 2.3 million subscribers at the time of publishing), Wheels has shown off his versatility and dipped his toes professionally as a powerlifter, strongman, and bodybuilder.
Aside from his competitive ventures, in recent news, Wheels was a noteworthy part of the rivalry between 2017 World’s Strongest Man (WSM) Champion Eddie Hall and 2018 WSM Champion Hafthor Björnsson.
With Wheels making a return to a formal powerlifting platform soon, here are some of the more notable results of his career:
Larry Wheels | Notable Career Results
2014 Revolution Pro Syndicate (RPS) North American & New Jersey State Championships (Pro Open) — 1st place | W/Wraps
2014 RPS Pennsylvania State Championships (Pro Open) — 1st place | Raw
2016 World Raw Powerlifting Federation (WRPF) Boss of Bosses 3 (Pro Open) — 2nd place | Raw
2016 Southern Powerlifting Federation (SPF) Reebok Record Breakers (Open) — 1st place | Raw
2017 RPS Insurrextion VI (Pro Open) — 1st place | Raw
2018 USPA Kern US Open (Open) — 1st place | Raw
2019 RPS Insurrextion 8 (Pro Open) — 1st place | Raw
Wheels has not confirmed his weight class for the 2022 MESM. He did lift as part of the 120-kilogram-plus in the 2020 XPC, but that was over two years ago. Whether he will still compete in that same weight class this summer is unclear.
What Wheels will achieve during his first powerlifting competition in more than a couple of years is impossible to predict in advance. Though, if he’s casually deadlifting over 65 pounds over his all-time competition best, the sky could be the limit.
The 2022 Middle East’s Strongest Man will take place in Dubai, United Arab Emirates, on August 27-28, 2022.
Originally Posted At: https://breakingmuscle.com/feed/rss
On May 3, 2022, Marissa Wilson stepped into the squat rack and showed off impressive strength on the compound lift. During the training session, the powerlifter squatted an incredible 260.8 kilograms (575 pounds). Wilson — who most recently competed in the 110-kilogram-plus weight class — completed the squat while wearing knee sleeves and wrist wraps. It is unclear whether she wore a lifting belt, though it could be under her shirt.
The staggering squat double eclipses Wilson’s best-ever official max rep of 252.4 kilograms (556.6 pounds) from the 2022 United States Powerlifting Association (USPA) Drug Tested Hershey Winter Classic by almost 20 kilograms.
In her moment of triumph, Wilson could not hold back her pride. The powerlifter recently announced over her social media that she would compete in the 2022 USPA National Championships on May 27-31, 2022, in Atlanta, GA.
With that meet a little under a month away, it’s understandable she shows a little pride in exceeding her previous best squat twice.
“I am at a loss of words, to be honest,” Wilson wrote in her post’s caption. “I am just beyond proud of myself! Four weeks out!”
In notching such a stellar feat of strength, Wilson had a noteworthy person to thank — fellow powerlifter and friend, Tamara Walcott — for being a supportive inspiration in her journey.
“Thank you [Walcott] for pouring into me,” Wilson wrote. “And believing in me. And always just hyping me up. It’s never a competition with us, and I love that!”
It seems iron does sharpen iron for Wilson, Walcott, and other competitive powerlifters.
Prideful Success
Wilson has only been professionally powerlifting since mid-2018. Given a penchant for victory, it would be hard to tell she ever had any inexperience as a powerlifter. Wilson possesses six first-place finishes in eight career competitions and another second-place result. Here’s her notable record of finishes to date:
Marissa Wilson | Notable Career Results
2018 RAW Potomac Open — 1st place
2018 USPA Drug Tested Maryland State Championships — 1st place
2019 USPA Drug Tested NBC4 Health & Fitness Expo — 2nd place
2019 USPA Drug Tested M.A.S.S Weekend Classic — 1st place
2019 USPA Drug Tested NOVA Fall Classic — 1st place
2021 World Raw Powerlifting Federation (WRPF) FQ Classic — 1st place
2022 USPA Drug Tested Hershey Winter Classic — 1st place
Wilson competed in the 110-kilogram weight class for the first time during the 2022 USPA Drug Tested Hershey Winter Classic. Before that, she always competed with +90-kilogram powerlifters. Wilson may carry her latest weight class distinction over to the 2022 USPA National Championships.
With an established track record for fantastic lifts throughout her competitive career, Wilson has become one of the rising names in the sport. Here are her all-time bests to this point:
A combination of ambition and support from her friends likely helped take Wilson this far. With this new squat PR, among other feats, she might make even more noise in Atlanta in the coming weeks.
The 2022 USPA National Championships will take place on May 27-31, 2022, in Atlanta, GA.
Look at the average person walking around the average industrialized nation and you’ll notice something:
Their shoulders are rounded inward.
Look down at yourself right now reading these words and you’ll probably notice something:
Your shoulders are rounded inward.
Older kids, teens, grownups, athletes, powerlifters, grandmas, moms, dads, students, baristas, almost everyone. It’s rare to see someone with neutral shoulders—shoulders that sit in their sockets as nature intended, rather than rolled and rounded inward in perpetual internal rotation.
Why is this?
The Problem with Rounding Your Shoulders
First, let’s explore why rounded shoulders are bad.
First principles tell us that that which is intrinsic and natural to our skeletal structure is ideal and optimal. Our natural state is not to rest in the rounded shoulder position. It is to have neutral shoulders, shoulders that sit in their sockets, neither externally nor internally rotated. Shoulders that simply are. Young kids tend to have these stable, neutral shoulder positions, mostly because they are closer to their natural state and less altered by the trappings and designs of modern society.
But let’s get more specific with the issues that emanate from rounded shoulders:
Promotes forward head tilt, which places a ton of stress on your neck and impairs your breathing and reduces your lung capacity.
Begins pulling the rest of your torso forward as well—hence the hunchback that’s so prevalent in people who are too young to have any business having it.
When shoulders are perpetually rounded, the supraspinatus tendon tends to get pinched against the boney bridge running from your clavicle to your shoulders, particularly if you’re lifting overhead or pressing. This can cause pain, wear and tear, and degeneration.
It’s unattractive. This might seem inconsequential, but it’s an important signifier. Aesthetics in many respects represent utility, form, and function.
To get an exaggerated sense of what rounded shoulders are doing to your shoulder function, try fully protracting your shoulder blades (rolling your shoulders as far forward as possible by spreading your shoulder blades). Now, try lifting your arms directly over head, like you were performing an overhead press or setting up for a dead hang pullup. You can’t do it comfortably. Your shoulders are out of place. Do the opposite: retract and set your shoulder blades back, then lift your arms overhead. It should be a lot easier. That’s how shoulders are supposed to work.
What Causes Rounded Shoulders?
Excessive laptop and computer usage
Sitting plus typing plus intensely focusing on a screen a few inches below and in front of us has created a nation of slumped shoulders, protracted scapulas, unstable shoulder joints, and tight pecs. It gets worse when you lean on your elbows and forearms to work, because then you’re turning that rounded shoulder position into a rest position—into the “baseline” your body comes to expect.
Too much time on the phone
Pick up your phone and look at it. How’d you do it? Did you hold it up at eye level with externally rotated shoulders, or did you hold it at belly height and look down with internally rotated/rounded shoulders? Now do that for 6 or 8 hours a day.
You might find that one shoulder is more problematic than the other—rounds forward more than the other one, hurts more during training, is stiff when you wake up. In my experience, this is almost always caused by too much time on the phone using the one hand over the other.
Sadness and lack of spirit
This is going to be controversial, but it’s true in my experience. Extreme sadness, melancholy, lack of direction, and depression all cause you to “look downward” and revert to the rounded shoulder position. And it goes both ways. Being in that consistently rounded shoulder position promotes looking downward and prevents you from seeing the beauty, from looking up and forward, from moving toward your purpose. You look down and you’re going to move down, both literally and figuratively.
They support each other in a vicious cycle.
Too much pressing and pushing, not enough pulling
People, especially fitness beginners, tend to focus primarily on the “pushing” muscles with push-ups, bench presses, overhead presses, and dips. The ones that you can see in the mirror. The ones you can hit with some quick pushups whenever you feel like it. They neglect the pulling exercises: pull-ups, bodyweight rows, bent over rows, and all the other permutations. Pushing exercises easy to do anywhere and they’re effective, but they’re also good at tightening the pecs and promoting a rounded shoulder position without sufficient balance from pulling exercises.
Lack of frequent movement
Most people’s shoulders are in stasis. They are locked in position. They don’t move or explore their natural range of motion.
The fact that the “locked” position is an internally rotated one taking place in front of a computer or smartphone doesn’t help, but the biggest piece is the immobility. If you were to move your shoulders through their range of motion throughout the day, it wouldn’t matter that you spent hours at a computer. You’d get away with it. It’s the stasis, not necessarily the position.
Combine the lopsided push/pull ratio with the aforementioned computer and phone overuse, and you end up with a recipe for perpetually rounded shoulders.
How to Fix Rounded Shoulders
Consciously pull your shoulders back
Set a reminder to check your shoulder position every hour. Are you rounding? Pull your shoulders back. Stay on top of it and eventually it should become unconscious. Now, this doesn’t mean you should overcorrect in the other direction. The ideal scapular plane in relation to your torso is about 30 degrees. That’s “neutral.” Not flat, not retracted, and certainly not rounded all the way forward.
Dead hangs
You’ll need something to grab onto overhead, like a branch or a pull-up bar. Grab the bar, relax and let the stretch develop slowly, gradually, over three seconds or so. Relax into the hang. This will stretch just about everything that interacts with the shoulder girdle—lats, pecs, biceps, and delts—while opening up the space through which your shoulder connective tissues pass. Move your hands out a bid wider than shoulder width once you’re comfortable enough to increase the stretch.
If you feel a pull in your pecs, this indicates tight pectorals and a bad shoulder rounding habit. This means you really need to hang. Hang from the bar for at least 5 minutes a day, broken up into manageable chunks. More than 5 minutes is fine and may help even more.
More pulls than pushes
While pushes and presses are important for strength and fitness, they also bias you toward shoulders rolling inward if you don’t balance them out with pulls and rows. In my book, you should be pulling about twice as many reps as you push. If you bench press 30 total reps, do 60 total rows. If you do 20 dips, work toward doing 40 pull-ups or bodyweight rows. Keep that ratio as close to 2:1 as you can. The balance should arise over the course of days, not within workouts.
Use a standing workstation
A standing workstation makes you stand up tall. When you’re standing, you’re less likely to slouch forward, lean on the table, rest on your elbows, and roll your shoulders inward.
You can also adjust the height of most standing workstations so that the computer is closer to eye level so you aren’t looking down all day.
Frequent breaks from computer and device usage
Part of breaking up the stasis at the root of rounded shoulders is not doing the things that bias you toward that shoulder position. At some level, if you’re using the computer or device, your shoulders will default to an inopportune position. That’s very hard to escape, no matter how many times you remind yourself to keep your shoulders back.
Just stop using the devices so much and if you must use them, take frequent breaks.
Hold your phone at eye level
This is a simple fix that takes practice. It’s so easy and feels so normal to hold the phone at the waist and look down upon it. You might feel a little silly holding your phone up at eye level, but just do it because it will prevent your shoulder from rolling inward. If it keeps you from using your phone too often, all the better.
Frequent movement with lots of shoulder activity
Throw balls for your dog or play catch with your kid. Throw rocks into lakes. Practice javelin throws. Swing your arms around like Chinese grandmas walking early mornings at the local park. Just move your body and especially move your shoulders through their full range of motion.
Take a cue from kids. Kids will run while helicoptering their arms around for no reason at all except that it’s fun to do. It’s certainly not “efficient.” Or maybe it is?
Do shoulder dislocates every day
Take breaks to do shoulder dislocates using a flexible band, a broomstick, a piece of rope, a ribbon, a sedate pet snake, or even a dog leash. Hold both ends with straight, locked arms. Starting at your hips, bring the band (or whatever you’re using) behind your head until you reach your hips on the other side while keeping those arms straight. At this point, you can go back the way you came and repeat. It may be uncomfortable or “tight.” Just avoid pain, whatever you do.
If this all sounds like a lot to take in, it’s really not. Most of these tips for fixing rounded shoulders support and encourage each other. Do some, and the others become much easier.
Let me know what you think down below. If you have any other suggestions or fixes that worked for you, add them to the comment section. Take care, everyone.
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On May 2, 2022, Nicolaas du Preez showed that he’s ready to make waves as a powerlifter again when he squatted 420 kilograms (926 pounds) relatively easily during a training session. du Preez wore wrist wraps, a lifting belt, and knee sleeves for the lift. He also had three spotters on hand, and though the barbell bent with its staggering weight, their services were ultimately not necessary.
Check out the bar-bending squat, courtesy of du Preez’s Instagram profile:
According to Open Powerlifting, this 420-kilogram (926-pound) squat while training eclipses du Preez’s all-time competition best from the 2021 World Powerlifting Congress-SA (WPC-SA) Power Wars by one ounce. du Preez similarly wore wraps for that squat.
Not by coincidence, the 2021 WPC-SA Power Wars — where he was the eventual victor — is also the last time du Preez was part of a sanctioned competition. Per the caption of du Preez’s Instagram post he will make a return to a formal lifting platform at the 2022 Rhino Powerlifting Club (RPC) Elite Raw on May 14th in Praetoria, South Africa. He will compete at 125 kilograms.
About Nicolaas du Preez
If his social media is any indication, du Preez is no stranger to incredible feats of strength. In addition to his squat prowess, the powerlifter had a recent deadlift of 405 kilograms (892.87 pounds) and a bench press of 255 kilograms (562.1 pounds). du Preez wore a lifting belt for the deadlift, while the bench press was raw.
Both figures similarly exceed du Preez’s previous competition bests. His top-ever deadlift is a 384.9-kilogram raw pull (848.7-pound) from the 2019 WPC-SA Power Wars, and his top-ever bench press is a 244.9-kilogram raw press (540.1-pound) from the 2021 WPC-SA Power Wars. Here are the complete results of du Preez’s career — who has never lost a competition — to this point:
Nicolaas du Preez | Career Results
2018 WPC-SA Inaugural Meet (Junior division) — 1st place
2018 WPC-SA South African Nationals (Men’s Open division) — 1st place
2018 RPC National Championships (Men’s Open) — 1st place
Du Preez will attempt to achieve two things in the coming weeks at the 2022 RPC Elite Raw. First, he’ll undoubtedly want to maintain his ongoing undefeated streak in competitions. Second, he’ll want to surpass all his previous top marks on each of his respective lifts. Considering the steady progress with his training in recent weeks, he seems to be in line to do both and more.
The 2022 RPC Elite Raw will take place on May 14 in Praetoria, South Africa.
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Chest training is a highlight in most lifters’ routines. It’s either the day they get to throw around big weight on the bench or the day they get an excellent pump with immediate (however temporary) results.
Exercise choice can dramatically influence overall results, especially when it comes to training the chest. Between myths about “targeting” different parts of the chest, training too heavy, or over-stressing shoulder and elbow joints more than pectoral muscles, many lifters are lucky to end up with a well-designed program. However, luck has a way of evaporating when you lean on it too often. Below, we list 12 of the best chest exercises to build your chest program around.
If you’re reading a list of the “best chest exercises” and don’t see the classic bench press, your instinct might be to close the page and move on. This founding member of the big three powerlifts is also a time-tested bodybuilding staple.
The versatility of the bench press, which makes it well-suited to building strength as well as muscle size, makes it a key player in many chest-building workouts. Very minor technique adjustments can shift the emphasis towards size or strength, so it’s important to know how and why you’re performing the exercise to get maximum results.
How to Do the Flat Barbell Bench Press
Lie on a bench with your feet flat on the ground. Your glutes and shoulders should never leave the bench during the exercise. Maintain a slight arch in your lower back. For optimal recruitment of the pec (chest) muscles, grab the bar with an overhand grip slightly wider than shoulder-width. A closer grip de-emphasizes the pecs and instead prioritizes the triceps. (1)
With your elbows slightly bent, pinch your shoulder blades together while staying on the bench. Straighten your arms to unrack the barbell and “pull” the weight from over your face to above your upper chest. Lower the bar to mid-chest level while aiming your elbows at an angle between your feet and shoulders. Briefly pause in the bottom position before pressing up. In the locked out position, the bar should be above your upper chest or neck.
Benefits of the Flat Barbell Bench Press
It trains the chest through a complete range of motion, with assistance from the shoulders and triceps, making it an efficient upper body exercise.
It’s sport-specific for competitive powerlifters and has carryover to any athletes (especially those in contact sports) who can benefit from upper body pressing power.
You can load the barbell with a significant amount of weight relative to other chest exercises, making it suitable for very long-term progress.
Guillotine Press
The intimidating-sounding guillotine press (sometimes called a “neck press”) was popularized by bodybuilding coach Vince Gironda in the 1960s. It applies specific technique adjustments to the standard flat barbell bench press to place even more muscular stress on the pecs.
This increased muscular stress means less weight can deliver more results. In fact, the guillotine should not be performed with heavy weight, since it would lead to excessive joint strain. It can be an excellent addition to a chest-building workout, but lifters with pre-existing shoulder issues may have trouble performing the exercise properly.
How to Do the Guillotine Press
Lie on a flat bench with your feet flat on the ground. Keep your glutes and shoulders touching the bench. Flex your abs to flatten your lower back into the bench. Grab the bar with an overhand grip, nearly as wide as possible. Unrack the bar by pressing upwards, and pull the bar to a position above your neck.
As you lower the bar, keep your elbows pointed directly out to each side. This will drastically increase the stretch on the chest muscles. Keep the bar in line with your neck as you lower it as far as possible. Press upwards immediately after reaching maximum stretch.
Benefits of the Guillotine Press
Targets the chest without the need for relatively excessive weight, reducing wear and tear on the joints.
Emphasizes the chest while minimizing recruitment of the triceps and shoulders.
Barbell Pullover
The barbell pullover is one of the oldest exercises a lifter can do, with weightlifters in the late-1800s advocating the exercise. It’s also one of the most confusing exercises. Rarely do lifters argue over which muscles are trained by a specific exercise, because there’s almost always a clear-cut answer, but the pullover is constantly at the center of an ongoing “chest exercise or back exercise” debate.
The pullover actually works both the chest and lats (back muscle) at the same time, but many studies, along with many anecdotal reports from lifters over the decades, support the pullover as a very effective chest exercise. (2)(3) If your lats “take over” during the exercise and you cannot feel your pecs working, perform the exercise at the end of your chest workout when the pecs are pre-fatigued. (4)
How to Do the Barbell Pullover
Hold a small barbell with an overhand grip slightly closer than shoulder-width. Sit on a bench and rest the bar across your legs. As you lie flat onto the bench, “kick” the weight into a position over your face and straighten your arms. Plant your feet securely on the ground.
Keep your glutes on the bench. Lower the weight towards your head, descending nearly in line with the bench if your shoulder mobility allows. Pause very briefly in the stretched position before pulling back to the starting position. Maintain a slightly bent elbow position during each rep and do not actively bend at the elbows to lower the weight.
Benefits of the Barbell Pullover
Targets the chest, lats, and shoulder muscles.
Emphasizes the chest with limited triceps recruitment.
The pullover is an effective stretch for the lats, as well as the shoulders, and can improve shoulder mobility over time.
Low Incline Dumbbell Bench Press
Chest training often incorporates a variety of angles to optimally address both the “upper chest” (clavicular head of the pecs) and the “mid or lower chest” (sternocostal head of the pecs). These different parts of the chest muscle will be more thoroughly addressed in a later section.
Inclined chest exercises will target the upper pecs. However, a relatively low angle is ideal because an excessively inclined angle (more vertical than horizontal) will reduce chest activation and increase shoulder activation. (5) Dumbbells allow a deeper stretched position and/or more range of motion at lockout, compared to a barbell.
How to Do the Low Incline Dumbbell Bench Press
Set an adjustable bench to a low incline — the second hole on an adjustable bench or place two bumper plates under one end of a flat bench. Grab a pair of dumbbells and sit on the bench with the weights resting on your legs. Lie back onto the bench while “kicking” the weights into a straight-arm locked out position above your chest.
Angle your hands slightly towards your feet by rotating your wrists outwards. Neither your palms nor your thumbs should be directly pointed towards each other. Maintain this hand position throughout each rep. Lower the weights under control, reaching a stretched position with the weights near your chest. Press upwards, bringing the weights close together in the top position.
Benefits of the Low Incline Dumbbell Press
The incline angle optimizes upper chest recruitment without excessive shoulder activation.
Exercise variety (incorporating angles and different implements) has been shown to improve training results. (6)
Dumbbells allow more freedom for the wrist, elbow, and shoulder joint compared to a barbell, making the exercise less stressful to the joints.
Decline Dumbbell Press
Decline bench press variations are often believed to emphasize the “lower pecs” due to arm position. However, the “lower pecs” aren’t one separate muscle, they’re only part of the larger pectoral (chest) muscle.
A decline angle has been shown to activate the chest comparably to the flat bench press, while recruiting less shoulder muscle, so decline pressing is an excellent option for lifters with shoulder pain (7) Using dumbbells instead of a barbell also allows a greater range of motion which can translate to a greater muscle-building stimulus.
How to Do the Decline Dumbbell Press
Adjust a flat bench to elevate your hips above your head. Take a pair of dumbbells and sit on the bench with the weights resting on your legs. Lie back onto the bench while “pulling” the weights into a straight-arm locked out position above your chest. Be sure to hook the bench with the back of your knees to prevent your body from sliding downwards.
Angle your hands slightly towards your feet by rotating your wrists outwards. Maintain this diagonal hand position for each rep. Your elbows should maintain a slight angle between your shoulders and feet. Pause briefly in the stretched position before pressing to the starting point. On the last rep of any set, lower the weights into the stretched position and perform a “curl” by bending at the elbows to lower them to the floor before getting up from the bench.
Benefits of the Decline Dumbbell Press
Dumbbells reduce joint strain by allowing more individualized movement of the wrists, elbows, and shoulders.
The decline angle trains the chest with limited shoulder stress.
Decline Dumbbell Flye
The dumbbell flye is an effective isolation (single-joint) exercise to activate only the chest muscle with minimized involvement of the shoulders and triceps, compared to compound (multi-joint) bench press variations which recruit all three muscles. This makes it an excellent addition to any workout focused specifically on training the chest.
The decline position takes advantage of gravity in the locked out position for increased muscular tension. On a flat bench, the weights offer limited resistance at the top. With a decline bench, the muscles are more highly activated to support the load.
How to Do the Decline Dumbbell Flye
Set an adjustable bench to a slight decline angle. Take a pair of dumbbells and sit on the bench with the weights resting on your legs. Lie back onto the bench while “pulling” the weights into a straight-arm locked out position above your chest. Be sure to hook the bench with the back of your knees to prevent your body from sliding downwards.
Maintain a slight bend in your elbows throughout the exercise. Begin with your palms facing each other. Lower the weights towards the ground while keeping your hands in line with your elbows. Don’t allow the weights to rotate your arms towards your head. In the bottom position, the weights should be near chest-level. Contract your chest to “pull” your hands back to the starting position.
Benefits of the Decline Dumbbell Flye
Isolates and emphasizes the chest with limited activation of the shoulders and triceps.
Decreased shoulder joint strain compared to pressing.
Dip
The dip, along with the pull-up, have both been called “the upper body squat” because of their potential for building size and strength. Makes you think that a program focused on squats, dips, and pull-ups would be great for adding a bunch of muscle and getting really strong, right? Yep, right.
Dips, specifically, are an excellent way to target the chest, shoulders, and triceps using only your bodyweight, making it ideal for lifters with limited equipment. It works the muscle through a long range of motion and has the potential for adding significant weight by using a weighted vest, dip belt, or dumbbell held with the legs.
How to Do the Dip
Begin at the top position on a set of dip bars with your arms locked out. To ensure optimal chest recruitment, lean your upper body forward during the movement. Keeping an upright torso will reduce chest activity and increase focus on the triceps.
Bend your arms to lower your body as far as your shoulder mobility allows. Pause briefly in the stretched position to further increase muscular stress before pressing up to lockout.
Benefits of the Dip
The bodyweight exercise can be performed with minimal equipment.
Assesses and builds shoulder mobility during the exercise.
Bodyweight exercises are often seen as more “functional” than using free weights or machines, contributing to total-body performance and joint health. (8)
Sliding Push-Up
The basic push-up can be an effective introductory exercise for new lifters, but it can be difficult to progressively overload. Rather than adding weight, specific push-up variations can provide an effective training stimulus for continued size and strength.
The sliding push-up is an advanced variation which allows the pec muscles to work through an extremely long range of motion, moving the arms inwards during the exercise rather than remaining static. This inward motion has been shown to significantly increase muscle activation in the chest. (9)
How to Do the Sliding Push-Up
Take a pair of furniture sliders, or towels on a tile or wood floor, and set up in a push-up position with your hands on the sliders and nearly touching each other. Maintain a straight line from your heels to your neck.
Lower your body under control until your chest almost touches the ground while allowing your hands to “slide” outwards. In the bottom position, your arms should be well beyond shoulder-width. While pressing upwards, pull your hands together until they nearly meet in the starting position.
Benefits of the Sliding Push-Up
Increased chest activation compared to basic push-ups.
Allows intense training with limited equipment.
Push-up variations train abdominal and total core stability while also targeting the chest.
Hand-Release Push-Up
The hand-release push-up was popularized by CrossFit as a way to achieve consistent, unquestionable depth during high-repetition push-ups.
The hand-release push-up manipulates the “stretch-shortening cycle,” which is a way muscles are recruited to provide force in response to being in a stretched position. (10) While the hand-release push-up does require a full range of shoulder mobility, it also recruits the chest muscles more significantly than standard push-ups.
How to Do the Hand-Release Push-Up
Begin in a standard push-up position, on your hands and toes with your hands just outside shoulder-width. Maintain a straight line from your heels to your neck. Lower your body until your chest touches the floor.
Briefly lift your hands off the ground and pull your shoulder blades together, allowing your entire upper body to rest on the ground. Immediately replace your hands just outside shoulder-width and press up to lockout.
Benefits of the Hand-Release Push-Up
Increased chest activation compared to basic push-ups.
Allows intense training with no equipment.
Push-up variations train abdominal and total core stability while also targeting the chest.
Cable Crossover
The cable crossover is a time-tested chest exercise, often used by bodybuilders to “carve detail” into the chest muscles. That’s not actually a thing because “detail” is only achieved by lowering body fat to reveal muscular development.
Because the cable provides constant resistance, the muscle is worked completely through the complete range of motion, compared to dumbbell flyes which provide varying intensities due to leverage changing relative to gravity. Basic flat dumbbell flyes become less difficult as the weight moves from horizontal to perpendicular. Cable pulleys bypass that limitation.
How to Do the Cable Crossover
Stand in the center of two high cable pulleys with single-handles attached to each side. Grab the handles and begin with your arms at shoulder level and your palms facing forward. Keep a slight bend in your elbows while pulling your hands to meet at belly button-level.
Pause briefly to maximize the peak contraction before returning your hands to the starting position.
Benefits of the Cable Crossover
Isolates and emphasizes the chest with little to no activation of the shoulders and triceps.
The cable pulleys apply constant tension to the chest, increasing the muscle’s total time under tension and leading to increased growth.
Smith Machine Incline Press
The Smith machine has earned a relatively unfair reputation as being ineffective for muscle growth or, worse, dangerous for joint health. That mindset comes primarily from improper exercise form or loading, as well as the machine’s design which uses a fixed path and requires less joint stabilization.
The Smith machine press has been shown to activate the chest to a nearly identical degree compared to the flat barbell bench press while reducing shoulder muscle recruitment. (11) When combined with an incline angle to emphasize the upper chest, the Smith machine incline press becomes an extremely efficient chest exercise.
How to Do the Smith Machine Incline Press
Position an inclined bench under a Smith machine and ensure that the bar is in line with your collarbones. Grab the bar with a wider than shoulder-width grip. Unrack the bar and lower it until you feel a maximum stretch across the chest.
Press up immediately and smoothly. To maintain muscular tension, stop just short of lockout in the top position before beginning the next rep.
Benefits of the Smith Machine Incline Press
Allows the upper chest to be targeted with decreased shoulder recruitment.
The Smith machine allows lifters to bench press safely without the need of a spotter.
Medicine Ball Chest Pass
Medicine balls are often used in athletic or conditioning-based workouts, but can serve an important role for building muscle, strength, or power.
The medicine ball chest pass allows an explosive movement which has been shown to increase chest activation as well as boost strength when followed by heavier lifting. (12)(13) This makes it an efficient stimulus for building size and strength.
How to Do the Medicine Ball Chest Pass
Stand several steps away from a sturdy wall, with your feet shoulder-width apart and legs slightly bent. Hold a medicine ball in both hands, with the ball touching your chest. Quickly and forcefully throw the ball forward, not upwards, into the wall.
Carefully watch for the ball’s rebound. Pick up the ball (don’t try to catch it). Take a moment to set up the starting position before repeating. Note: To ensure explosive power, use a light medicine ball. For example, 10-15 pounds could be used by experienced lifters.
Benefits of the Medicine Ball Chest Pass
Increases chest activation during exercises performed shortly afterwards.
Develops explosive power which transfers to bench press strength.
Recruits the legs, core, and upper body with an emphasis on the chest muscles.
The Chest Muscles
The chest has multiple heads, or sections, which can be emphasized by understanding their purpose and choosing specific exercises to target each separate section. Unfortunately, some lifters have misinterpreted the muscle’s design, which has made their chest workouts much more complicated than is necessary.
Pectoralis Major
The pec major is the primary chest muscle. While it’s one specific muscle, it consists of two separate heads — the clavicular head (upper chest) located in the upper quarter of the chest near the collarbone and the sternocostal head making up the entire remaining part of the chest.
Credit: ARENA Creative / Shutterstock
There’s no anatomical evidence for a “lower chest,” “inner chest,” or other popular subdivision of the muscle. Only the upper pecs have been shown to be emphasized separately, specifically from exercises performed at an incline, due to the separate attachment point of the clavicular head.
The pecs work to bring the arms in towards the body’s centerline, seen when the arms are extended in a flye or press and brought above the chest, for example.
Pectoralis Minor
The pec minor attaches to the shoulder blade and is heavily recruited to bring the scapulae (shoulder blades) forward, particularly in the lockout position of presses. The pec minor is not visible or often directly targeted, but plays a key role in overall shoulder health.
Serratus Anterior
The serratus is a small series of muscles that sit alongside the ribs. Like the pec minor, they attach to the scapulae and help to control scapular movement. The serratus are also heavily recruited at the end portion of the locked out position.
How Often Should You Train the Chest
While chest training is popular, it shouldn’t be overemphasized relative to other body parts. Excessive chest or shoulder training may exacerbate postural problems unless balanced by comparable back training. (14)
However, for optimal muscle growth, one to three properly programmed workouts each week can be an effective approach for muscle growth. Ideally, the chest should be trained in a workout including the shoulders and triceps, the upper body, or the entire body.
Credit: Anton Romanov / Shutterstock
Each training split would require a different approach to total volume (sets and reps), using lower volume for the chest when more body parts are trained in a single workout. For example, you may perform a total of 14 sets for the chest, followed by shoulders and triceps; or you might perform six sets for chest, preceded by back and followed by shoulders, triceps, and biceps (for a complete upper body workout) and repeat that upper body workout several days later.
How to Progress Your Chest Training
Because the chest can be effectively trained with a variety of compound exercises, it’s possible to progress steadily by adding weight to those exercises each week.
Dumbbell pressing exercises, for example, don’t necessarily accommodate adding 10 to 20 pounds per dumbbell each week. Those weights would quickly become dangerously unwieldy and strength levels don’t typically progress that fast. Increasing five to 10 pounds per dumbbell could be maintained for a longer period.
The nature of isolation exercises, being single-joint, doesn’t blend effectively with using heavier weights. To encourage joint safety and to maintain stress on the target muscle, focus on adding a rep (or several reps) on exercises like flyes or cable crossovers.
Credit: MDV Edwards / Shutterstock
One reliable approach with chest training is to perform a compound exercise (like a press or dip) for lower reps with a heavy weight followed by moderate to higher reps with moderate weight using a mix of compound and isolation exercises.
How to Warm-Up Your Chest
All chest exercises involve the shoulder joint and, because the shoulders can suffer from significant wear and tear, a thorough warm-up is an essential first step to any chest workout. Take a light resistance band and perform this basic warm-up circuit before any chest training.
Cat/Camel: Begin on your hands and knees with your arms straight. Look up to the ceiling while sinking the arch of your spine downwards. When you’ve reached as far as your mobility allows, reverse direction by driving into the ground through your straight arms. Look down to the ground while rounding your spine in a deep curve. That’s one full rep. Perform five reps before moving to the next exercise.
Band Pull-Apart: Take a resistance band with a palms-down grip, holding the band at arms-length in front of your body. Keep a slight bend in your arms while pulling both hands back. Pause when the band touches your chest. Return to the starting position. Perform 10 reps before moving to the next exercise.
Band Dislocate: Widen your grip on the resistance band to well beyond shoulder-width. Begin with the band at your waist. Keep your arms straight while raising the band above your head, reaching as far back as possible. When your shoulders have reached their full range of motion, return to the starting position. Move at a slow and controlled pace in each direction. Perform five reps before moving to the next exercise.
Push-Up Plus: Begin in a classic push-up position, on your hands and toes with your hands just outside shoulder-width. Maintain a straight line from your heels to your neck. Lower your body until your chest nearly touches the floor. Press upwards under control. After locking out in the top position, continue pressing with straight arms and allow your shoulder blades to round forwards, before reversing the process to lower your body. Perform five reps before repeating the first exercise. Do a total of three complete circuits.
Building a Complete Chest
Chest workouts don’t need to be overly complicated with a half-dozen exercises “attacking” the muscle from every potential angle. However, efficient chest training also shouldn’t be overly minimalistic with just one exercise to train the entire pec. By sorting through the exercise options you’ve just learned, you can design a complete workout that delivers size and strength without wasting time in the gym and without beating up your body.
References
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Marchetti, Paulo & Uchida, Marco C.. (2011). Effects of the Pullover Exercise on the Pectoralis Major and Latissimus Dorsi Muscles as Evaluated by EMG. Journal of applied biomechanics. 27. 380-4. 10.1123/jab.27.4.380.
Borges, Eduardo & Mezêncio, Bruno & Pinho, João & Soncin, Rafael & Barbosa, João & Araujo, Felipe & Gianola, Fabio & Amadio, Alberto & Serrao, Julio. (2018). Resistance training acute session: pectoralis major, latissimus dorsi and triceps brachii electromyographic activity. Journal of Physical Education and Sport. 18. 10.7752/jpes.2018.02095.
Gentil P, Oliveira E, de Araújo Rocha Júnior V, do Carmo J, Bottaro M. Effects of exercise order on upper-body muscle activation and exercise performance. J Strength Cond Res. 2007 Nov;21(4):1082-6. doi: 10.1519/R-21216.1. PMID: 18076251.
Rodríguez-Ridao D, Antequera-Vique JA, Martín-Fuentes I, Muyor JM. Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. Int J Environ Res Public Health. 2020 Oct 8;17(19):7339. doi: 10.3390/ijerph17197339. PMID: 33049982; PMCID: PMC7579505.
Baz-Valle E, Schoenfeld BJ, Torres-Unda J, Santos-Concejero J, Balsalobre-Fernández C. The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men. PLoS One. 2019;14(12):e0226989. Published 2019 Dec 27. doi:10.1371/journal.pone.0226989
Lauver, Jakob & Cayot, Trent & Scheuermann, Barry. (2015). Influence of bench angle on upper extremity muscular activation during bench press exercise. European journal of sport science. 16. 1-8. 10.1080/17461391.2015.1022605.
Harrison, Jeffrey. (2010). Bodyweight Training: A Return To Basics. Strength & Conditioning Journal. 32. 52-55. 10.1519/SSC.0b013e3181d5575c.
Melani A, Gobbi G, Galli D, et al. Muscle Activation in Traditional and Experimental Barbell Bench Press Exercise: A Potential New Tool for Fitness Maintenance. Sports (Basel). 2019;7(10):224. Published 2019 Oct 17. doi:10.3390/sports7100224
Seiberl W, Hahn D, Power GA, Fletcher JR, Siebert T. Editorial: The Stretch-Shortening Cycle of Active Muscle and Muscle-Tendon Complex: What, Why and How It Increases Muscle Performance?. Front Physiol. 2021;12:693141. Published 2021 May 20. doi:10.3389/fphys.2021.693141
Schick, E. E., Coburn, J. W., Brown, L. E., Judelson, D. A., Khamoui, A. V., Tran, T. T., & Uribe, B. P. (2010). A comparison of muscle activation between a Smith machine and free weight bench press. Journal of strength and conditioning research, 24(3), 779–784. https://doi.org/10.1519/JSC.0b013e3181cc2237
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Wilcox, J., Larson, R., Brochu, K. M., & Faigenbaum, A. D. (2006). Acute explosive-force movements enhance bench-press performance in athletic men. International journal of sports physiology and performance, 1(3), 261–269. https://doi.org/10.1123/ijspp.1.3.261
Lynch, S. S., Thigpen, C. A., Mihalik, J. P., Prentice, W. E., & Padua, D. (2010). The effects of an exercise intervention on forward head and rounded shoulder postures in elite swimmers. British journal of sports medicine, 44(5), 376–381. https://doi.org/10.1136/bjsm.2009.066837
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