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The quest for a deep, muscular chest has probably been ingrained deep in human DNA since time immemorial. As such, dumbbell chest flyes were likely the second exercise ever invented, right after the king of chest-builders — the bench press.

The chest flye is an old school gem of an isolation (single-joint) exercise which has been included in bodybuilding training for decades, and for good reason. It allows you to emphasize your chest while minimizing involvement of supporting muscles like the shoulders or triceps.

But perhaps you’ve grown weary of doing the same exercise over and over again. If you’re itching for change, know that exercise variety has been proven efficient to promote muscle growth. Incorporating a variation might offer a new hypertrophy stimulus, less joint strain, or simply more focus on the target body part. (1) Here are 10 chest flye options to bring your chest training to the next level.

Best Chest Flye Alternatives

• Cable Crossover
• Pec-Deck
• Incline Flye
• Decline Flye
• Pronated Flye
• Floor Flye
• Flye Press
• Front Flye
• Suspension Trainer Flye
• Slider Flye

Cable Crossover

The cable crossover uses the same movement principles and serves the same goals as the traditional dumbbell flye. The most distinct difference is the equipment. This time you’re using a cable station and a pair of handles to perform the flye, which changes the resistance curve and changes tension on your muscles.

When to Use It

Use the cable crossover in lieu of the traditional flye, typically toward the end of your chest workout to enjoy a powerful pump. Because of its resistance curve, the dumbbell flye focuses on the stretch position — there’s minimal tension at the top of the lift, but a lot of muscular stress at the bottom. This is different with cables, which allow for a powerful, high-tension contraction throughout the entire range of motion.

How to Do It

Set the cable pulleys at chest level and attach a handle to each side. Grab both handles and stand in the middle of the station. Take a few steps forward to create tension, puff your chest, and place one foot in front for balance and stability. Bring your palms together in front of you, at chest-height, while squeezing your chest muscles.

Keep your arms slightly bent and maintain the same angle during the lift. Bring your arms back into a stretch using control, before pulling hard to return to the starting position.

Pec-Deck

The quintessential machine flye. Using a bent-arm position offers the advantage of taking your grip and biceps out of the equation while avoiding elbow strain, compared to the straight-arm pec-deck machine which can increase joint strain by allowing too much arm extension.

When to Use It

Because the movement is guided on the machine’s rails, you eliminate all stability constraints and can further isolate your chest — you only have to focus on your pectoralis (chest muscle) while enjoying a constant tension similar to cables. The added benefit of avoiding arm involvement makes it an effective choice if you have elbow issues.

How to Do It

Adjust the seat pad to set your elbows just below shoulder height. Adjust the handles to allow a comfortable range of motion in the stretched position. Sit on the pec-deck machine and place your elbows on the pads with your hands grabbing any available handles.

Brace your core, sit with your back flush against the support, and arch your chest. Squeeze your chest while bringing your elbows together. Reverse direction to bring your arms back to the initial position with control.

Incline Flye

Changing the angle of the exercise is a simple way to shift muscular focus. An incline bench will allow you to target more the clavicular portion of the pectoralis major (the upper chest) as well as the anterior deltoid (front of the shoulders). (2)

When to Do It

Include the incline flye in your chest session if you want to focus more on upper chest development. A well-developed upper chest is lacking in many lifters, so improving this portion will certainly set your physique apart. As an isolation movement, keep the exercise toward the end of your training to finish off this portion of your chest.

How to Do It

Set an adjustable bench at a relatively low angle, roughly 30-degrees, for the best chest involvement. Using a higher angle, up to 45-degrees, will lead to more deltoid activation. Sit on the bench with a dumbbell in each hand and bring the weights to a locked out position over your chest.

Set your hands in a neutral grip (facing each other). Pull your shoulders back into the bench and puff your chest into a “proud” position. Lower the weights to shoulder-level while keeping your elbows slightly bent. Focus on feeling a deep stretch across your chest before bringing your arms together above your chest.

Decline Flye

The decline flye is, naturally, the opposite of the incline movement. Instead of targeting the upper chest, it focuses on the “lower chest” portion of the muscle by shifting the bench’s angle to a slight decline.

When to Do It

It’s rare, but some people can have an underdeveloped lower chest. If that’s the case, use this variation to improve your mind-muscle connection and build size in this portion of your chest. You can also use this variation if your pressing exercises are mainly done at an incline and you want to stimulate this section of your chest muscle without excessive shoulder involvement.

How to Do It

A slight decline is more efficient than a steep angle, even just 10 to 20 degrees is sufficient. A very steep angle can make it too difficult to get into the starting position safely, and it can reduce your range of motion. If your bench doesn’t offer a small increment, you can place one or two weight plates securely under one side of the bench.

Lie on the bench with a dumbbell in each hand. Press the weights above your chest and lock your arms, then rotate your palms to face each other. Bend your arms slightly and lower the weight to shoulder level without changing your elbow angle. Drive the weights up while contracting your chest.

Pronated Flye

Simply turning your palms can change your shoulder joint position, which can optimize the exercise mechanics and allow for a stronger chest contraction. The pronated flye can be performed on either a flat or incline bench.

When to Do It

The mechanisms of hypertrophy are complex, and while stretch-mediated hypertrophy has been proven superior, incorporating exercises focusing on the shortened-muscle position will provide a more complete muscular and neural stimulus. (3) The internal rotation will reduce biceps involvement and improve pecs contraction for its muscle length is slightly reduced. Use this variation in lieu of your regular flyes to spice things up and provide a great chest sensation.

How to Do It

Lie on either a flat or incline bench while holding a pair of dumbbells over you using a pronated (overhand or palms-down) grip. Puff your chest and slightly bend your arms.

Slowly bring the weights down to your sides until you feel a deep stretch in your chest and shoulders. Squeeze your pecs forcefully to bring the weights together at the top.

Floor Flye

With the floor flye, you don’t even need a bench (maybe just a towel or mat on the floor). It’s a great variation to accommodate achy shoulders because the limited range of motion prevents any excessive stretch in your shoulder joints.

When to Do It

A deep chest stretch can be great for promoting hypertrophy, but it can also prove stressful on the delicate shoulder joint. If your shoulders are constantly bugging you during chest exercises, take this variation for a spin. The restricted range of motion can also allow you to use relatively more weight, so it can be a great fit if you want to overload your pecs and get stronger.

How to Do It

Lie on the floor with a pair of dumbbells locked out above your chest. Perform a classic dumbbell flye — lowering the weight with your arms fixed in a slightly bent position. When your arms reach the ground, pause for a second before bringing your arms together at the top.

Use extra control when lowering the weight. You don’t want to bang your elbows in the ground, which could create impact and potentially injure your elbows. If the weights touch the ground, your arms are too straight — be sure to keep a slight bend during the entire movement.

Flye Press

This is the big boss of the flye world. It allows you to use the most weight, in part because is isn’t “strictly” a flye movement. This hybrid merges a multi-joint with a single joint exercise to emphasize the eccentric portion of the lift — meaning more weight moved, more strength build, and more muscle stimulated. (4)(5)

When to Do It

This is an “accentuated eccentric” training technique reserved for intermediate and advanced lifters. Overloading the eccentric will yield more neural and structural changes (meaning muscle and strength) as well as confidence. Use it when you want to gain those fast.

How to Do It

Lie on a bench with your shoulder blades retracted and your chest arched high. Hold a pair of dumbbells with a neutral grip (palms facing each other) above your chest. Slightly bend your arms and slowly bring them to your sides using a four to six-second count.

When your arms are at chest-level and your muscles are fully stretched, bend your arms to bring the weights closer to your shoulders and rotate your palms to face your feet. Exhale while performing a dumbbell bench press to lift the weight up. Rotate your palms to face each other and perform another flye with bent arms. Repeat the process for each repetition.

Front Flye

This advanced variation will provide a unique stimulus and new sensation by recruiting the chest through another function — retroversion (bringing the arm “down” from an overhead position). It could be considered a variation of the dumbbell pullover.

When to Do It

If you’ve mastered the traditional flye and less challenging variations, take the front flye for a ride. You’ll enjoy a completely different chest feeling and promote new hypertrophy. It’s a great way of pumping your muscle up after your heavy duty exercises.

How to Do It

Set an adjustable bench to a slight decline. Grab a pair of dumbbells with a pronated grip and lie on the bench in the decline position (be sure your head is slightly lower than your feet). With straight arms, bring the weights above your chest and squeeze the dumbbells together as hard as you can. This static tension should improve stability during the exercise while increasing muscular tension in your chest.

Lower your arms, slowly and with control, back behind over your head. Squeeze the weights together throughout the entire movement. When the weights reach head-level (if your shoulder mobility allows that range), bring them back up to the starting position without bending your arms.

Suspension Trainer Flye

With this exercise, you don’t even need dumbbells or a gym, just a suspension trainer (like a TRX) or a pair of gymnastic rings supported to a stable overhead bar. This challenging variation can be done nearly anywhere, and is a great way to target your chest when traveling abroad, training outdoors, or if you want to improve your shoulder stability. (6)

When to Do It

The suspension trainer, or rings, use your bodyweight and leverage as resistance. The natural instability of the straps requires extra stability and coordination from your entire body. Because of this added challenge, the suspension trainer flye is an effective way to work on your chest and shoulder stability. Perform it instead of more stable, more supported flyes to build shoulder strength and stability. Since this equipment is mobile, you can also include this variation in any outdoor training sessions or in a cross-training circuit as a great chest, shoulder, and core builder.

How to Do It

Fix the straps to a sturdy object and set up according to your strength level. The higher the handles are set and the more vertical your body angle, the easier the exercise will be. Grab the handles and join your hands in front of you with your arms straight and your body braced.

Bend forward to create tension in the straps, then step back while keeping your body straight until you’re in a straight-arms plank position. Bring your arms to your sides with control until they are at shoulder level. Squeeze your chest to bring your hands together.

Slider Flyes

This one requires almost no equipment, just a pair of simple furniture sliders. You can even put your hands in old (hopefully clean) socks on a wood or tile floor. This movement lets you focus on your chest muscle anywhere, almost as versatile as a push-up. The sliders’ instability is similar to a suspension trainer and can also improve your core and whole-body stability, as well. If you’re short on time, space, or money, fit these into your training plan..

When to Do It

The beauty of sliders is that they take up almost zero space, so you can bring them virtually anywhere. Do this exercise if you’re traveling or only have a short time to train, as a chest finisher after push-ups or dips, or as part of a global exercise circuit. You can also use this variation to increase shoulder stability and injury prevention, as it demands more muscle awareness and stability.

How to Do it

Grab a pair of sliders and get on the ground in the plank position, arms straight and whole-body braced. Slowly slide your arms to your sides as low as you can before bringing them back together while exhaling.

You can work on your range of motion over the course of several sessions. The lower you go, the harder it will be.

Benefits of Chest Flyes Alternatives

The main goal of the flyes is to develop your chest, and as such, you have to either vary the stimulus from time to time, or find the variation that is best suited to you, including morphology, weaknesses, or equipment constraints.

Chest Size and Strength

Flyes are all about targeting your chest with laser-like focus, and these variations can even take things further by focusing more on the upper or the lower chest portion, use heavier weight for more strength gains, or employ a different training stimulus like machine, cables, or suspension straps. If you want to leave out the other pressing muscles to better target your pectorals, then there’s a variation for you.

Shoulder Stability and Health

If you want to build a barrel chest, you need to be able to actually train your chest. The shoulder complex, which is involved in every chest exercise, is the most unstable in the body and is prone to injuries and overuse issues induced by the modern lifestyle, anatomy, or a lot of pressing exercises. Some of these flye variations are more unstable, which will improve your stability and coordination, resulting in healthier, more resilient shoulders.

Fly Your Way to a Barrel Chest

Chest flyes can be beneficial for any lifter trying to improve their chest size and strength. Whether you’re a functional fitness fan, an aesthetics enthusiast, or a health-conscious individual, there are several variations you can include in your training to reach any chest-building goal.

References

1. 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 Dec 27;14(12):e0226989. doi: 10.1371/journal.pone.0226989. PMID: 31881066; PMCID: PMC6934277.
2. 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.
3. Oranchuk, D. J., Storey, A. G., Nelson, A. R., & Cronin, J. B. (2019). Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review. Scandinavian journal of medicine & science in sports, 29(4), 484–503. https://doi.org/10.1111/sms.13375
4. Higbie EJ, Cureton KJ, Warren GL 3rd, Prior BM. Effects of concentric and eccentric training on muscle strength, cross-sectional area, and neural activation. J Appl Physiol (1985). 1996 Nov;81(5):2173-81. doi: 10.1152/jappl.1996.81.5.2173. PMID: 8941543.
5. Dudley GA, Tesch PA, Miller BJ, Buchanan P. Importance of eccentric actions in performance adaptations to resistance training. Aviat Space Environ Med. 1991 Jun;62(6):543-50. PMID: 1859341.
6. Behm DG, Colado JC, Colado JC. Instability resistance training across the exercise continuum. Sports Health. 2013 Nov;5(6):500-3. doi: 10.1177/1941738113477815. Erratum in: Sports Health. 2015 Mar/Apr;7(2):184. Colado Sanchez, Juan Carlos [corrected to Colado, Juan C]. PMID: 24427423; PMCID: PMC3806173.

Featured Image: MDV Edwards / Shutterstock

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Physical therapist John Pallof shared a simple exercise with a few influential strength coaches in the early 2000s. It offered an effective way to challenge core stability in an upright, athletic position. Due to the exercise’s relative starting and ending point, he called it the belly press.

Fast-forward two decades. Pallof’s “belly press” was renamed by way of common usage, and what’s become known as the Pallof press is a mainstay exercise in settings from rehabilitation clinics to the strength and conditioning facilities of elite athletes. (1)(2)(3)(4)

This relatively new spin on the classic plank challenges core strength at a new angle, literally. The direction of force requires anti-rotation, as opposed to dynamic rotation. “Anti” movements are a generally overlooked and undertrained aspect of core health and strength.

How can a single exercise be effective across such a wide range of populations? Well, it’s scalable for difficulty, making it effective and accessible to beginners and experienced athletes alike. It also trains the body to resist rotation, which is useful across human movement patterns from athletics to daily life. Here’s a detailed look at the Pallof press and how to incorporate into your training plan.

Pallof Press

• How to Do the Pallof Press  
• Pallof Press Mistakes to Avoid
• How to Progress the Pallof Press  
• Benefits of the Pallof Press  
• Muscles Worked by the Pallof Press  
• How to Program the Pallof Press  
• Pallof Press Variations 
• Frequently Asked Questions

Classic Pallof Press Video Tutorial

Author Dr. Merrick Lincoln demonstrates the Pallof press in the video below. Read on for step-by-step instructions. 

How to Do the Pallof Press

Follow these detailed instructions to dial-in proper Pallof press form for maximum benefit and efficiency. You’ll need a cable system with an adjustable pulley or a resistance band and a stable, chest-high anchor point.

Step 1 — Set Your Equipment and Step Out

Set a resistance band or cable pulley (with a single handle attached) at approximately chest-height. Grasp the band or handle with both hands and hold it in front of your sternum with bent arms.

Pull your shoulders back and brace your core. Sidestep away from the anchor-point until you feel moderate tension on the band, or until the weight plates lift several inches from the cable stack.

Form Tip: Although this is just the “setup” of the exercise, your core is already experiencing resistance from the band or cable. Before the walkout, not after, is the best time to set your brace and tense your abs, as this avoids having to establish proper alignment while under greater resistance. 

Step 2 — Quarter-Squat and Press

With your shoulders squarely over your pelvis and your feet just beyond shoulder-width, perform a shallow squat. Maintain this stable position throughout the remainder of the exercise. Slowly press the band or cable directly away from your sternum until your elbows are straight. 

Form Tip: The turning force from the band or cable doesn’t stop at your core. You will need to establish a firm connection with the floor during the Pallof press. Accomplish this by attempting to “grip” or “spread” the floor with your feet.

Step 3 — Pause at Peak Tension

This portion of the exercise is responsible for a relatively large amount of the training stimulus, so give it plenty of attention. The end position of the press is the most challenging part of the exercise — Savor it by pausing for a moment or longer.

Form Tip: You’ve (likely) inhaled to set your brace before initiating the repetition, and you’ve exhaled throughout the pressing motion. Now, fill the pause at peak tension with another full breath cycle (breathe in, breathe out) without losing your brace. This is a good way to make sure you hold the pause for a sufficient duration.

Step 4 — Return to Start Position

Pull the band or cable handle back to your sternum with a smooth, controlled movement. Repeat steps two through four (press, pause, pull back) for the desired number of repetitions before sidestepping toward the anchor point or pulley and switching sides.

Form Tip: Although the exercise becomes progressively easier as you bring the band or handle back toward the start position, do not lose your brace. Strive for no movement below the shoulders. 

Pallof Press Mistakes to Avoid

Don’t be lulled into thinking this simple-looking exercise doesn’t require focus. Avoiding these Pallof press pitfalls ensures exercise effectiveness. 

Setting Up at an Angle

One common error in the Pallof press occurs before the exercise really begins. After you step out with band or cable, your torso must be perpendicular to the line of pull of the resistance. Don’t bend at your waist and don’t stand in front of, or behind, the anchor point or cable.

Any substantial deviation from perpendicular will reduce the effectiveness of the exercise by decreasing the turning force (“torque”) applied to your trunk. An oblique angle reduces demand on your obliques.

Avoid it: No need to track down a protractor or angle finder. Just imagine a straight line running between your shoulder joints and another straight line running through your hip joints. These two imaginary lines should be parallel to each other and run at a right angle to the actual line of the band or cable. 

Midsection Motion

Poor trunk control during the Pallof press is indicative of a misunderstanding of the exercise or the use of too much resistance. Assuming you’re not simply overpowered by the band or cable, you can improve your Pallof press form by focusing on a “braced” midsection.

Avoid it: Treat the Pallof press like a “standing plank.” Make your trunk rigid by bracing or co-contracting the muscles on the front, back, and sides of your midsection. 

Retreating Quickly From Peak Tension

The Pallof press should be most challenging after the press, when your arms are outstretched in front of the body. This is informed by Newtonian physics (i.e. “law of the lever”) and it’s supported by the obvious sensation of effort you should feel at the end-range.

Avoid it: Make Sir Isaac Newton proud by pausing and demonstrating control when the resistance force has the most leverage. When your elbows are straight and your hands are at approximately chest-height, take a moment to verify your shoulders and hips are square. As you breathe during the pause, make sure your midsection is tight and braced before returning to the start position. 

How to Progress the Pallof Press

When progressing the Pallof press, use a combination of traditional exercise variables (e.g. adding resistance or volume) and non-traditional variables (e.g. devising modifications that increase the technique-demands or complexity of the exercise. (5) When the traditional Pallof press gets too easy, lean into one or more of the progression strategies below.

Change the Base of Support

The basic version of the Pallof press is performed with both feet slightly outside shoulder-width. Your “base of support” is always going to be the area outlined by your feet and all the space between the feet. The exercise becomes drastically more difficult with a smaller base of support. Achieve this progression by standing with a narrower stance. Once you’re able to perform Pallof presses with your feet together, try the lunge variation or even the single-leg variation, described below.

Increase the Number of Repetitions

For performance training, the Pallof press is considered an “accessory exercise,” generally performed for moderate to higher repetitions. It isn’t the type of exercise conducive to high resistance/low repetition programming. No one cares about your Pallof press one-repetition maximum. Rather than push for more resistance, push for higher-repetition sets. Work up to sets of 20 or more smooth, controlled repetitions before worrying about adding resistance.

Increase the Movement Speed

Your primary task during the Pallof press is to keep your trunk motionless. Or, if there is any motion or loss of the initial trunk position, your task is to regain control and re-achieve the initial position as soon as possible. In fact, the latter scenario most closely describes the biomechanics definition of stability. (6) Rapid movement speed during the Pallof press exposes the body to a greater stability challenge.

As long as any movement below your shoulders is minimal and well-controlled, increasing the speed of the pressing motion can be an effective progression. However, even when performing faster repetitions, you should still pause at peak tension when arms are fully outstretched.

Benefits of the Pallof Press

Isometric core exercises like the Pallof press are recommended to improve core muscle endurance. (7) But the benefits of the Pallof press don’t stop there. Emerging research points to its potential role in improved sports performance and injury-risk reduction. 

Enhances Force Transfer and Performance

From a movement development perspective, we know the ability to control the trunk and demonstrate stability is a prerequisite for effective limb movement. This is evidenced by babies sitting unsupported before they walk or before launching their toys across the room. This same phenomenon is seen in athletes, albeit during much higher-level activities. Trunk stability enhances the ability to generate forceful, rapid, and precise limb movement. (8) The good news is, this appears to be trainable.

For example, a core training program including Pallof press variations was shown to improve striking force among Muay Thai athletes. (9) Whether you’re a fighter, thrower, field- or court sport player, swimmer, or just about any other type of athlete, progressive training with the Pallof press might up your game.

Teaches You To ‘Breathe and Brace’

Many sports and athletic endeavors require the skill of simultaneous breathing and bracing — sprinting, kayaking, swimming, and pretty much any CrossFit-style workout, just to name a few. The peak tension position of the Pallof press is a great opportunity to practice this skill.

As noted in the step-by-step instructions, you should pause when your arms are fully pressed away from your sternum. If you fill this pause with one or more breath cycles while also preventing any motion between your shoulders and hips, you are training “breathing and bracing.” Since the Pallof press is typically programmed as a fairly-high repetition, moderate-to-low load exercise, it gives plenty of opportunities to practice. 

Potentially Reduces Injury Risk

Poor core stability is thought to predispose athletes to injury. (10) And although we know not all injuries can be prevented, there is a strong case for the inclusion of core exercises like the Pallof press in workout programs designed to reduce injury risk. Improving core stability is thought to improve control or coordination of the body and limbs. (10)(11) And improved coordination may translate into reduced risk for injury.

For example, across 13 studies, core training was shown to improve balance, which may ultimately decrease the risk of injurious falls. (12) Altogether, exercises intended to improve stability and coordination (i.e. “neuromuscular training”), along with strength training, are among the most well-supported types of training to reduce risk of injury. (13)

Muscles Worked by Pallof Press

Although the term “press” may seem to imply the shoulders are targeted, the Pallof press is decidedly core work. The pressing motion is minimally-resisted due to the body’s orientation to the line of pull of the band or cable stack. The press isn’t “lifting” the weight. Instead, the exercise hammers your core, particularly the muscles that prevent trunk rotation. 

Abdominals

The primary muscle task during the Pallof press is to resist trunk rotation, which is why the movement pattern is termed “anti-rotation.” Muscles that act to rotate the trunk contract isometrically and create tension without creating appreciable movement.

Key muscles include the external obliques and internal obliques. Your rectus abdominis (i.e. the six-pack abs) and transversus abdominis (the deepest abdominal muscle) may also contribute to the Pallof press by increasing intra-abdominal pressure to increase the rigidity of your trunk.  

Tiny Back Muscles

Often forgotten, many small muscles on the backside of the trunk contribute to trunk rotation and anti-rotation. These muscles are arranged between the bones of the spine (vertebrae), run between the ribcage and vertebrae, or span the pelvis and sacrum to vertebrae.

Among them, erector spinae may be the most notable, but semispinalis, multifidi, and rotatores deserve honorable mention. Multifidi and rotatores, in particular, are thought to produce“fine-tuning” muscle contractions needed for effective stabilization of the spine. (14)

How to Program the Pallof Press

For most, the Pallof press is an accessory exercise, meaning it plays a supplementary role in the training program. Accessory exercises can be programmed in a variety of ways, provided they support, or at least do not interfere with, the primary objectives of the workout.

As a Warm-up or Primer

The warm-up is a time dedicated to increasing body temperature and rehearsing movements that support the upcoming training session. It’s also a great time to incorporate core work. As a fairly low-intensity exercise, the Pallof press is well-suited for inclusion during any general warm-up.

As Dedicated Core Training

By setting aside time specifically for core training, as you likely do for your shoulders, arms, chest, back, or quadriceps, you help to ensure the work gets done. The Pallof press primarily works the rotators of the trunk. Therefore, to create a robust core workout, you may also wish to add exercises targeting the flexors, extensors, and lateral flexors of the core, such as crunches or planks, Roman chair back extensions, and farmer’s walks, respectively.

Although the Pallof press is a wonderfully effective year-around core exercise for most individuals, high-level athletes may wish to incorporate more dynamic trunk rotation training, such as medicine ball twists and tosses, during the pre-season and in-season for more sport-specific training. (7)

As Rest Interval “Filler”

The amount of exercise completed in a defined period of time determines the density of a workout. Increasing the density of your workouts makes them more efficient, as long as the additional work (or reduced rest) does not adversely affect exercise performance. The Pallof press does not create excessive fatigue in muscles commonly targeted by traditional resistance training.

Therefore, it may be a great “filler” exercise. Take some of the two or three minutes you’d typically rest passively between sets of bench presses, rows, or any other exercise, and hit a set of Pallof presses. By supersetting the Pallof press with another exercise, you’ll increase the efficiency of your workout and keep your mind (and body) engaged throughout your entire training session. 

Pallof Press Variations

The Pallof press can be modifiable in countless ways. Below, find a beginner-friendly version of the Pallof press, followed by three relatively more advanced modifications.

Half-Kneeling Pallof Press

To reduce the difficulty of the Pallof press, try the “half-kneeling” position. Place your inside knee (the leg closest to the band or cable stack) on the floor and bend your outside leg 90-degrees at the knee and hip. Place your front foot flat on the floor. (1)

From this position, brace your midsection and perform the Pallof press with typical pressing technique. When you switch sides, be sure to switch leg positions — the leg closest to the resistance is on the ground and your opposite foot is flat on the floor.

Lunge-Position Pallof Press

Performing the Pallof press in a lunge stance increases the difficulty by narrowing your base of support. (1) With your outside leg in front, drop into a narrow lunge position, brace, then perform the Pallof press with standard “press and pause” form.

Be sure to keep your outside knee pointing straight ahead, as tension from the band or cable will try to “unravel” your body. Don’t allow your knee to collapse inward. When you switch sides, switch lead legs and repeat the lunge position.

Single-Leg Pallof Press

The single-leg Pallof press is performed standing on the outside leg — The leg farthest from the anchor point of the band or the cable stack. By performing the exercise on one leg, the single-leg Pallof press increases training demand on the lateral hip muscles, namely the gluteus medius. (4)

You will also need to prevent your foot and ankle from caving inward (“pronating”) under the pull of the band. To get the greatest training effect from the foot and ankle complex, perform in minimalist shoes or even barefoot. 

Chaos Pallof Press 

To further progress the Pallof press, increase the reactive demand of the exercise by adding a light weight to the center of the resistance band setup (demonstrated in the video). Be sure the weight is secured in place, so it can’t slide up and down the length of the band.

Performing the “press” portion rapidly will create oscillating movements of the weight plate. Your core muscles will be forced to contend with the added, and somewhat unpredictable, challenge of the bouncing plate. Hold the paused position to regain core control before continuing repetitions.

FAQs

Make Room for Anti-Rotation in Your Exercise Rotation

Since its introduction, the Pallof press has become a contemporary classic exercise. It builds rotational strength and enhances trunk stability. And it might even boost athletic performance and reduce injury risk. Remember, to achieve meaningful benefits, consistency and progression are key.

References

1. Mullane, M., Turner, A. N., & Bishop, C. (2021). The Pallof Press. Strength & Conditioning Journal, 43(2), 121-128.
2. Wilson, K. W., et al. (2019). Rehabilitation and return to sport after hip arthroscopy. Operative Techniques in Orthopaedics, 29(4), 100739.
3. Cotter, A. (2022). Return to Sport Following Anterior Cruciate Ligament Reconstruction: Women’s Field Hockey. Journal of Women’s Sports Medicine, 2(2), 57-69.
4. Holling, M. J., Miller, S. T., & Geeslin, A. G. (2022). Rehabilitation and Return to Sport After Arthroscopic Treatment of Femoroacetabular Impingement: A Review of the Recent Literature and Discussion of Advanced Rehabilitation Techniques for Athletes. Arthroscopy, Sports Medicine, and Rehabilitation, 4(1), e125-e132.
5. La Scala Teixeira, C. V., et al. (2019). Complexity: a novel load progression strategy in strength training. Frontiers in Physiology, 10, 839.
6. Reeves, N. P., Narendra, K. S., & Cholewicki, J. (2007). Spine stability: the six blind men and the elephant. Clinical Biomechanics, 22(3), 266-274.
7. Willardson, J. M. (2007). Core stability training: applications to sports conditioning programs. The Journal of Strength & Conditioning Research, 21(3), 979-985.
8. Kibler, W. B., Press, J., & Sciascia, A. (2006). The role of core stability in athletic function. Sports Medicine, 36, 189-198.
9. Lee, B., & McGill, S. (2017). The effect of core training on distal limb performance during ballistic strike manoeuvres. Journal of Sports Sciences, 35(18), 1768-1780.
10. Willson, J. D., et al. (2005). Core stability and its relationship to lower extremity function and injury. JAAOS-Journal of the American Academy of Orthopaedic Surgeons, 13(5), 316-325.
11. Huxel Bliven, K. C., & Anderson, B. E. (2013). Core stability training for injury prevention. Sports Health, 5(6), 514-522.
12. Barrio, E. D., et al. (2022). Effects of core training on dynamic balance stability: A systematic review and meta-analysis. Journal of Sports Sciences, 40(16), 1815-1823.
13. Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 48(11), 871-877.
14. Kavcic, N., Grenier, S., & McGill, S. M. (2004). Determining the stabilizing role of individual torso muscles during rehabilitation exercises. Spine, 29(11), 1254-1265.

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The world of strength sports has been put on notice: Hafthor Bjornsson is coming back and officially ending his nearly three-year retirement from competitive lifting. On Feb. 13, 2023, the man known as “The Mountain” published a video on his YouTube channel sharing the news with the world.

After a brief recollection of his past career achievements in strongman and boxing, the 2018 World’s Strongest Man revealed that he will first return to powerlifting. His sights are set on breaking the all-time world record total, currently held by Dan Bell with 1,182.5 kilograms (2,606.9 pounds). Bell set that mark, in wraps, at the 2021 WRPF Hybrid Showdown III meet. Bjornsson has given himself a deadline to break that record by the end of 2023, but did not mention competing in any specific meet.

Bjornsson’s last meet was in December 2022, where he competed in wraps at his own “Thor’s Powerlifting Meet.” His numbers from that event are as follows:

• Squat — 380 kilograms (837.7 pounds)
• Bench Press — 210 kilograms (463 pounds)
• Deadlift — 380 kilograms (837.7 pounds)
• Total — 970 kilograms (2,138.5 pounds)

If he were to break Bell’s record, then he would have to make up serious ground. Bell’s performance from the 2021 meet where he set the current world record is below:

• Squat — 500 kilograms (1,102.3 pounds)
• Bench Press — 272.5 kilograms (600.7 pounds) 
• Deadlift — 410 kilograms (903.9 pounds)
• Total — 1,182.5 kilograms (2,606.9 pounds)

Making up the 212.5-kilogram (468.4-pound) difference will be a tall order, but the 6’9” strength legend is confident he can do it.

Bjornsson then announced that his “major, major goal” is a return to his original sport of strongman. Specifically, he intends to compete at the 2024 Arnold Strongman Classic held in March in Columbus, Ohio. Bjornsson also plans to compete at the 2024 Strongman Rogue Invitational event. The Rogue event hasn’t been scheduled as of this writing, but has been held in Round Rock, Texas, in October for the past two years.

Bjornsson said that if he reaches his powerlifting goal, then he’s confident that he will have sufficient strength to start training for the strongman events.

Bjornsson’s next strength-based honor will be his induction into the International Sports Hall of Fame. That event will be held during the 2023 Arnold Sports Festival on Saturday, March 4 in Columbus, OH.

The legendary competitor is already a three-time Arnold Strongman Classic winner, having won the title in 2018, 2019, and 2020. He had yet to compete in the Rogue Invitational as a full competitor, but he did step onto their field in 2022 to break his own weight-over-bar world record. 

Bjornsson is the only man to have won the World’s Strongest Man, Arnold Strongman Classic, and the World’s Ultimate Strongman contest. Adding the Rogue Invitational to his trophy case would play a big part in a claim as the most accomplished strongman of all time.

Featured Image: @thorbjornsson on Instagram 

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We have all been in places; on a first date, in an elevator, in a car with strangers, on a bus or in a yoga class, when we feel a fart festering. So, what do you do? Most of us tighten our backside and do our best to hold the fart in until we have […]

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Ask several people to describe the toe-to-bar movement and you’re likely to hear multiple descriptions of how the outcome should be accomplished. That is, actually getting one’s toes “to the bar.” You might think the exercise was relatively simple enough considering its self-evident name, but that’s like thinking there’s only one way to “squat.”

While the movement has gymnastics roots, the toes-to-bar is closely associated with CrossFit athletes and the exercise features frequently in WODs (workouts of the day). Despite the movement’s erratic appearance, the toes-to-bar has potential benefits for athletes of any sport, as well as physique-focused bodybuilders. This article describes technique and programming considerations for the toes-to-bar.

Toes-to-Bar

How to Do the-Toes to-Bar Step By Step

A common version of toes-to-bar involves well-coordinated movement of body segments to achieve fast and efficient performance —kipping. A variation involves action of your abdominals and hip flexors with immaculate body control — strict. The kipping version is described below.

Step 1 — Grab the Bar

Choose an appropriate pull-up bar that’s strong, secure, and taller than your standing overhead-reach height. Take an overhand grip at, or slightly outside, shoulder-width and hang with straight arms. 

Form Tip: Consider using a “reverse hook grip” — After wrapping your fingers around the bar, squeeze your thumb over the nailbed of your index finger (and middle finger, too, if you’re able). 

Step 2 — Generate a Kip

“Kipping” refers to the controlled act of swinging to generate momentum. For the toes-to-bar, initiate the kip by arching your back as you extend your legs behind you. Your body should form an extended or “arched” shape under the bar. Immediately reverse the movement by rounding your spine and pulling your legs forward to achieve a flexed or “hollow” shape under the bar. Without losing speed, transition again to the initial extended shape. 

Form Tip: When kipping, it’s helpful to think about pushing and pulling the bar horizontally even though the bar itself won’t move. First push backward, then pull forward, and then push backward again. This will help to incorporate your upper body, improve stability and positioning, and can help establish a rhythmic movement.

Step 3 — Carry the Kip into Upward Leg Movement

From the arched position, carry your trunk and leg momentum forward once again, but this time actively flex your low back and hips at the end of the kip to transition the momentum upward to the ceiling, not forward. 

Form Tip: Keep your gaze straight as you lift your feet. Following your toes with your eyes will only promote neck and spine extension, which will interfere with this phase of the movement. 

Step 4 — Touch Your Toes to the Bar

As your low back and hips reach maximum flexion (i.e. maximum compression between your stomach and thighs), straighten your knees and touch your toes to the bar. Use control — you don’t want to kick the bar.

Form Tip: Quickly “flicking” your knees into extension at the top of the repetition rather than keeping your knees straight throughout the movement will promote movement efficiency and speed.

Step 5 — Return to the Extended Arch Position

To smoothly transition into the next rep, allow a slight re-bend to your knees and drive your hips into extension downward. As your legs move below your waist, begin to extend your spine. Once you achieve the arched position, immediately transition to the hollow position to initiate the next repetition. 

Form Tip: Unlike the first repetition, subsequent reps should not require multiple forward and back kipping movements to generate momentum. Transition immediately from the hollow position into the upward leg movement of the next repetition.

Toes to Bar Mistakes to Avoid

Common toes-to-bar errors occur when form gets sloppy, when range of motion gets cut short, or when the distinction blurs between the kipping version and the strict version.

Swinging Too Far Forward

An athlete who allows their hips to travel underneath the bar during the “hollow” position (immediately before and during the leg lift) is unlikely to achieve a full repetition. Even if the repetition is salvaged, excessive swinging will disrupt the rhythm of the kip and interfere with the next repetition. 

Avoid it: When transitioning from the “arch” position to the “hollow” position of the kip, avoid excessive forward motion of the pelvis by actively pushing yourself backwards. Keeping tension in your upper body and trying to move the bar can help.

Missing Full Compression at the Top

Achieving the end goal of touching your toes, well, to the bar requires full hip and low back flexion. Athletes who fail to achieve this fully compressed position may simply require technique remediation or supplemental mobility work. 

Avoid it: During upward leg movement, focus on powerfully pulling your knees toward your elbows. If this intent isn’t enough, it is acceptable to maintain a small amount of flexion throughout the upward movement phase. Then, at the last possible moment, complete the movement by reaching your feet to the bar. Athletes who lack the mobility to achieve the fully compressed position, may benefit from the hanging L-sit variation discussed below. 

Slowing the Descent

In contrast to the strict version (and most exercises in the gym), the downward movement phase of the kipping toes-to-bar is not intended to be slow and controlled. Coming down slowly kills your momentum and extinguishes the stretch reflex — Both of these features are needed to perform efficient reps in consecutive fashion. 

Avoid it: Instead of attempting to control the descent with your hip flexors and abdominals, actively drive into extension during the descent — first from your hips, then from your spine.

How to Progress the Toes to Bar

Unlike traditional resistance training exercises, the toes-to-bar is not typically progressed via the addition of weight unless, of course, this occurs inadvertently after a big pre-workout meal. Rather, the toes-to-bar is appropriately progressed by increasing repetition rate, manipulating body position, and extending set durations. 

Perform More Repetitions Within a Given Time

In fitness competition, the rate of repetition completion is the most important factor, often aiming to complete as many repetitions as quickly as possible. Therefore, pushing yourself to complete more toes-to-bar reps in a set timeframe is a great way to progress this movement. Set a timer for 20 to 40 seconds and hammer out as many good repetitions as possible. Next session, shoot for one or two more reps in the same time. 

Lengthen Your Legs

Keeping a slight bend in the knees during the kipping toes-to-bar is acceptable and potentially beneficial because it increases repetition speed. For those less interested in competition and more interested in training abdominals and hip flexors, keeping your knees straight throughout the toes-to-bar is an appropriate progression.

Straight legs place your center of mass further from the working muscles (your abdominals), thereby increasing mechanical demand. To progress in this fashion, simply keep your knees as straight as possible throughout the forward/upward movement phase of the exercise.

Perform More Repetitions “Unbroken”

In CrossFit vernacular, “unbroken” refers to stringing multiple repetitions together without interruption. If fatigue or loss of coordination forces you to release the bar between reps, miss a rep, or perform an extra kip, your set of toes-to-bar is no longer unbroken. Performing unbroken sets builds muscular endurance and taxes coordination. 

To progress, simply establish the number of repetitions you can perform unbroken, then shoot for an extra repetition or two next time. 

Benefits of the Toes to Bar

In stark contrast to the complex movement and coordination demands of the toes-to-bar, the exercise requires one simple piece of equipment — a sturdy pull-up bar. Therefore, the following benefits can be reaped at any gym or local park. 

Full Range of Motion Training

The hips and trunk cycle through extremes of flexion and extension during the toes-to-bar. At these extreme positions, core and hip muscles are trained at long muscle lengths. Consistent training at long muscle lengths may reduce risk of muscle and tendon injury. For example, Nordic Curls, which train the hamstrings at long lengths are associated with reduced injury risk. (1)

While more dynamic exercises like toes-to-bar have not yet been studied for the purpose of injury prevention, it is plausible they confer a protective effect, making the abdominals and hip flexors more resilient to strains.

Builds Ballistic Core Power

Abdominal- and hip flexor muscles experience rapid stretch immediately followed by contraction during the toes-to-bar. This sequence engages a phenomenon called the “stretch-shortening cycle” to produce a powerful and efficient muscle contraction. Nearly all sports and athletic endeavors rely on stretch shortening cycle muscle actions. And with training, stretch shortening cycle contractions can be enhanced.

So, whether you want to spike an unreturnable volleyball, launch a downfield soccer throw-in, or accelerate past your competition on the cross-country ski trails, training the stretch shortening cycle through the toes-to-bar is likely to help. 

Movement Coordination Training

The kipping toes-to-bar demands sequenced and controlled movement of the trunk, hips, and shoulder girdle. Timing is everything, as momentum must be carried from one body segment to the next. Dialing-in this coordination sets the foundation for other skills requiring similar movements. Gymnasts use toes-to-bar to teach a clean kipping technique for mounting above the bar. You might use the toes-to-bar to build up to similar movements, such as kipping muscle-ups, kipping pull-ups, or maybe even “the worm” (if you’re into breakdancing).

Muscles Worked by Toes to Bar

The toes-to-bar trains muscles of the anterior chain — the muscles on the front of the body. Muscles of the posterior chain, such as the spinal erectors, multifidi, and hip extensors, help to drive the body into the backswing of the kip, but the anterior core predominates.

Abdominals and Hip Flexors

The tasks of transitioning from the arched position to the hollow position of the kip and driving the toes legs vertical to reach to the bar are accomplished by the abdominals and hip flexors. Key muscles include rectus abdominis, external obliques, internal obliques, iliacus, psoas major, and rectus femoris. 

Grip and Shoulders

A strong grip and robust shoulders are non-negotiable attributes for the toes-to-bar. Finger flexors and thumb muscles must not only support the weight of the body, but contend with multidirectional forces produced during kipping.

While stabilizing muscles preserve the integrity of the shoulder, shoulder flexors and extensors rhythmically contract to facilitate kipping. Most notable are latissimus dorsi, regions of pectoralis major, and posterior deltoid, which help to create the hollow position and keep the trunk behind the bar during the leg lift. 

How to Program the Toes to Bar

The toes-to-bar is likely to pop up in prescribed CrossFit workouts during competitions and training. They can be programmed for day-to-day workouts in a variety of ways to suit your needs.

Part of a Complex

A complex is two or more exercises performed continuously with the same equipment. Complexes are an efficient and engaging way to build work capacity and develop movement skills. The toes-to-bar pairs well with kipping muscle-ups and kipping pull-ups, as the momentum from the kipping motion can be preserved throughout the entire complex. For a challenge, try six repetitions of toes-to-bar, followed by three reps of muscle-ups, then six kipping pull-ups. 

Progressive Skill Training

Dedicated practice is needed to achieve technical mastery of the toes-to-bar. Motor learning is likely most effective when unfatigued. (2) For best results, dedicate an early portion of your workout to the toes-to-bar. Try three to five sets of six to 12 reps, three or more days per week. 

If you are a CrossFit competitor, you will likely need to perform toes-to-bar in a fatigued state. So be sure to challenge yourself from time to time with longer sets, short rest intervals between sets, or circuit training that includes the toes-to-bar.

Part of a Multi-Mode Workout

In the sport of fitness (i.e. CrossFit), multiple exercises are programmed in the same workout, often in circuit training fashion. Commonly, these exercises are performed as “rounds for time” (RFT). In an RFT workout, a round consists of a defined number of repetitions for several exercises. The athlete performs a designated number of rounds as fast as possible. For example, eight rounds of 16 kettlebell swings, eight toes-to-bar, and four wall ball shots. Track the time it takes to complete the entire series and aim to beat that time next workout.

Another common workout design is EMOM or every minute on the minute. The exercises are performed for a prescribed number of repetitions every minute for a designated number of minutes. The repetitions should be completed in under one minute, and any time remaining is dedicated to rest. For quick workout, try a 10-minute EMOM of eight toes-to-bar, six push-ups, and four dumbbell front squats. 

Toes-to-Bar Variations

Novice athletes or athletes with goals outside of CrossFit, gymnastics, and parkour may be better served by one of the following variations. 

Strict Toes-to-Bar (Hanging Leg Raises)

Those with fitness goals not directly related to gymnastics or fitness competition may consider the strict toes-to-bar variation, commonly called “hanging leg raises.”

By eliminating the momentum and stretch reflex generated by a kip, the strict variation forces your abdominals and hip flexors to act in a slower and more isolated fashion. This results in higher levels of muscle activity in the rectus abdominis and obliques. (3)

Hanging L-Sit

Hanging L-sits are an isometric, or motionless, endurance exercise. The “L-sit” places the mass of the legs at its furthest point from the hips and low back, which trains your abdominals and hip flexors. This exercise may help to address weak points in the toes-to-bar.

If you’re not accustomed to training your hip flexors at short muscle lengths, don’t be surprised if they cramp during your first few sessions. Shake it out and get back to work.

Controlled GHD Sit-Ups

To progress toward the kipping toes-to-bar, novice athletes should consider the controlled glute-hamstring developer (GHD) sit-up. Unlike standard sit-ups on the floor or a sit-up board, this exercise trains your hip flexors and abdominals at long muscle lengths.

This exercise can also be used as a progression toward CrossFit-style GHD sit-ups, which are performed more rapidly and with outstretched arms.

Lying Leg Lifts

Athletes unable to hang from a pull-up bar due to weakness or equipment unavailability might consider training their abdominals and hip flexors using lying leg lifts. This exercise only requires a bench or open floor space and a sturdy object to hold on to as a counterbalance to the lower body — a heavy kettlebell or dumbbell also works.

Be sure to keep your low back pressed into the bench or floor throughout each repetition to avoid a loss of tension at the bottom of the repetition.

FAQs

Appropriated by CrossFit, but Not Limited to “Fitness Competitions”

The toes-to-bar is a relatively complex exercise used in some CrossFit competitions and workouts. It can also be used to develop gymnastics skills, be placed in calisthenics programs, or it can be added added to a standard gym workout as a novel core exercise. 

Like any complex exercise, mastery of the toes-to-bar takes practice and patience. But once you dial in, you’ll be stringing together unbroken repetitions with ease with core strength, and core development, to show for it. 

References

1. Al Attar, W. S. A., et al. (2017). Effect of injury prevention programs that include the Nordic hamstring exercise on hamstring injury rates in soccer players: a systematic review and meta-analysis. Sports Medicine, 47, 907-916.
2. Branscheidt, M., et al. (2019). Fatigue induces long-lasting detrimental changes in motor-skill learning. Elife, 8, e40578.
3. McGill, S., Andersen, J., & Cannon, J. (2015). Muscle activity and spine load during anterior chain whole body linkage exercises: the body saw, hanging leg raise and walkout from a push-up. Journal of Sports Sciences, 33(4), 419-426.
4. Franchi, M. V., Reeves, N. D., & Narici, M. V. (2017). Skeletal muscle remodeling in response to eccentric vs. concentric loading: morphological, molecular, and metabolic adaptations. Frontiers in Physiology, 8, 447.
5. Pruthviraj, R., & Paul Daniel, V. K. (2017). Electromyographic analysis of exercises proposed for differential activation of rectus abdominis muscle components. Int J Phys Educ Sports Health, 4, 153-157.
6. Escamilla, R.F, et al. (2006). Electromyographic Analysis of Traditional and Nontraditional Abdominal Exercises: Implications for Rehabilitation and Training. Physical Therapy, 86(5), 656–671. 
7. Vigotsky, A. D., et al. (2018). Interpreting signal amplitudes in surface electromyography studies in sport and rehabilitation sciences. Frontiers in Physiology, 985.
8. Vigotsky, A. D., et al. (2017). Greater electromyographic responses do not imply greater motor unit recruitment and ‘hypertrophic potential’ cannot be inferred. The Journal of Strength & Conditioning Research, 31(1), e1-e4.

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Most familiar with Jen Thompson’s exploits, both in the gym and on the lifting platform, understand she’s usually prepared for greatness. In a career spanning back almost a quarter-century, Thompson has usually stood tall atop the podium. In recent years, the athlete seemingly has more first-place finishes than ever. For example, between her last 16 competitive appearances since June 2021 — which sometimes featured cameos in various weight classes — Thompson has fallen short on only three occasions. If one of her newest feats with a barbell indicates anything, the powerlifter seems inevitably due for more greatness.

On Feb. 7, 2022, Thompson shared an Instagram video of herself capturing a 147.4-kilogram (325-pound) bench press during a training session. Per a caption in the video itself, Thompson completed the press while weighing 144 pounds meaning, for context, the lift was 2.25 times her body weight. Such a body weight would also translate to the 67.5-kilogram division, Thompson’s usual recent category as a United States Powerlifting (USAPL) competitor. Thompson completed the lift wearing wrist wraps and no other supportive gear.

Thompson’s lift at her body weight might have been more notable considering what it portends for her potential competitive ambitions.

This bench press from Thompson is only one kilogram (2.4 pounds) off her all-time raw competition best. Thompson achieved that top American Record press of 148.5 kilograms (327.4 pounds) at the 2022 USAPL Carolina Primetime contest during a third-place performance in the 75-kilogram weight class.

After noting the ease with which Thompson completes this press, it seems likely she’ll only add to her best soon. Per the caption of the post, Thompson in planning to compete at the Arnold Sports Festival, March 2-5, where she seems to have to the potential to break her own record.

As for official record marks, Thompson holds the bench press World Record in both the 60-kilogram and 67.5-kilogram categories. Thompson pressed 136.9 kilograms (300.9 pounds) at the 2012 North American Powerlifting Federation (NAPF) Raw Challenge for the 60-kilogram mark. Meanwhile, the athlete scored a 144.4-kilogram (318.5-pound) bench press for the 67.5-kilogram record. On an International Powerlifting Federation (IPF) scale, in the IPF’s 69-kilogram weight classes, Thompson possesses the IPF World Record of 144 kilograms (317.4 pounds). She achieved this record amidst a second-place performance at the 2017 IPF Reykjavík International Games.

In line with how her recent competitive pursuits have gone, 2023 might be another notable year for Thompson. If the athlete is already dropping not-so-subtle hints of what she’s capable of the gym, another record may soon be added to her resume.

Featured image: @jenthompson132 on Instagram

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The world’s elite strongmen have already known when they’d get to compete for the next World’s Strongest Man (WSM) title. The next edition of the contest will take place on Apr. 19-23, 2023, in Myrtle Beach, SC. They also understood the expected events, revealed in January 2023. Now, they know who they’ll have to overcome to reach the ultimate strongman glory.

On Feb. 9, 2023, the WSM organization revealed the official list of competitors set to participate in the latest iteration of the contest. Two-time reigning champion Tom Stoltman will be seeking to continue his reign. However, with an all-around stacked field featuring experienced titans as well as rising stars, from a glance, it’ll undoubtedly be a tall task to achieve a “three-peat.”

Here’s an overview of the 2023 WSM roster in the order in which they were publicly announced:

2023 World’s Strongest Man Roster

• Tom Stoltman (United Kingdom) — Defending two-time WSM champion
• Pavlo Kordiyaka (Ukraine)
• Evan Singleton (United States)
• Mitchell Hooper (Canada)
• Trey Mitchell (United States)
• Adam Bishop (United Kingdom)
• Maxime Boudreault (Canada)
• Aivars Šmaukstelis (Latvia)
• Kevin Faires (United States)
• Eythor Ingolfsson Melsted (Iceland)
• Paul Smith (United Kingdom)
• Rauno Heinla (Estonia)
• Bobby Thompson (United States)
• Mateusz Kieliszkowski (Poland)
• Gavin Bilton (United Kingdom)
• Spenser Remick (United States)
• Eddie Williams (Australia)
• Pavlo Nakonechnyy (Ukraine)
• Konstantine Janashia (Georgia)
• Graham Hicks (United Kingdom)
• Luke Stoltman (United Kingdom)
• Mathew Ragg (New Zealand)
• Gabriel Rhéaume (Canada)
• Brian Shaw (United States)
• Jaco Schoonwinkel (South Africa)

The 2023 roster features 25 athletes for now, and three more will be revealed at the upcoming Europe’s Strongest Man (ESM) competition on Apr. 1, 2023. Notable strongmen not yet mentioned include 2020 WSM champion Oleksii Novikov and 2019 winner Martins Licis. Novikov has previously stated he was planning to train for the competition, and may presumably be announced as a later addition. Licis, on the other hand, will be taking a year off from competing and hasn’t disclosed when he plans to return.

Here’s an overview of the expected events at the 2023 WSM:

2023 World’s Strongest Man Events

The contest will take place across four days, with competitors challenged by multiple events each day, including two days of qualifying events and two days of Finals.

Qualifying Round

• Event One: Loading Race — Day One
• Event Two: Deadlift Machine — Day One
• Event Three: Log Ladder — Day One
• Event Four: Conan’s Wheel — Day Two
• Event Five: Kettlebell Toss — Day Two
• Event Six: Stone Off — Day Two

Final

• Event One | Fingal’s Fingers — Day Three
• Event Two | Deadlift —  Day Three
• Event Three | Shield Carry — Day Three
• Event Four | Max Dumbbell — Day Four
• Event Five | Vehicle Pull — Day Four
• Event Six | Atlas Stones — Day Four

Mitchell Hooper, who placed 8th at his WSM debut in 2022, was one of the first athletes to post a video with his reaction and initial thoughts on the lineup. Hooper took to his YouTube channel to discuss his fellow competitors, revealing that the contest is expected to eventually have 30 competitors rostered, and speculating about who could fill the remaining spots.

The 2023 WSM is still months away and there’s a lot to sort through before then, especially with regard to any remaining competitors. At the very least, the final puzzle is starting to come together on the biggest event in strongman.

Featured image: @theworldsstrongestman on Instagram

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Research of the Week

Humans got a lot of their circadian genes from Neanderthals.

Caffeine is anti-inflammatory and hepatoprotective.

Scientists urge regulation of eugenic technologies.

Low-carb, high-fat works, but only if you stay on it.

More air pollution, more anxiety.

New Primal Kitchen Podcasts

Primal Health Coach Radio: 2 Krazy Ketos

Media, Schmedia

Vegans and vegetarians are more likely to be depressed.

Neanderthals were on a high-crab diet.

Interesting Blog Posts

On edible survivors.

Is aging a disease?

Weights before cardio or cardio before weights?

Social Notes

Ask me something.

She makes a good case.

Everything Else

When I listen to this, something deep and old within me responds.

Things I’m Up to and Interested In

Important: People with serious mental illness should exercise regularly.

Awkward: More beef, less depression.

Profession I didn’t know existed: Honey sommelier.

Important reminder: Old people need more protein than younger people, including after exercise.

Can you imagine?: A giant 350 pound penguin.

Question I’m Asking

Should we be able to screen embryos for desirable traits?

Recipe Corner

• Armenian meat patties.
• Taiwanese popcorn chicken.

Time Capsule

One year ago (Feb 4 – Feb 10)

• Why Am I Not Losing Weight?—Well, why not?
• Winter Survival Tips—Make it out alive.

Comment of the Week

“I agree with your idea of make the best choice from the choices you have. Someone told me once that the chemicals released by the body when you stress or condemn yourself do more harm than the one time poor choice that you make.”

-I’d agree with that.

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Just over one month into 2023, anyone with a set of eyeballs and access to social media can see that Derek Lunsford’s New Year’s resolutions must have included never fitting comfortably into a smart car and having to turn slightly when walking through doorways. At the very least, it was to pack even more muscle onto his frame and he’s off to a hot start. 

In 2022, the 212 Olympia winner moved up a weight class and entered the Men’s Open division of the Olympia. Lunsford placed second to Hadi Choopan, solidifying himself as a potential top dog in bodybuilding’s premier division while generating heaps of hype headed into 2023. 

On Feb. 7, 2023, Lunsford posted a full leg day session to his YouTube channel. The gym that Lunsford was in wasn’t named, but the video showed fans what a larger, well-fed Derek can do without the limitation of a 212-pound weight cap looming at the end of the year. 

Lunsford’s Leg Workout

To review the workout’s focus, bodybuilding training is about stimulating the target muscle(s) to spark muscle growth (aka hypertrophy). What exercises you perform isn’t necessarily as important as progressively doing more work each time you step foot into the gym — most often in the form of loading more weight, performing more reps, or both. 

For this reason, it’s not unusual to see bodybuilders vary their routines slightly from workout to workout. At the elite level, details are everything. For example, if an athlete is trying to bring up their hamstrings, they may add more hinging movements compared to squatting exercises. This particular workout was a hamstring-dominant leg day, and Lunsford performed multiple hamstring-focused movements to prioritize the muscle group.

Here’s a look at the lower body exercises Lunsford and his training partners performed, along with tips for how you can get the most out of the same movement.

Lying Leg Curl

Why Do it: Curling weight from a prone position ensures that the majority of the tension is placed on your hamstrings — the muscle you’re trying to target. It’s also relatively easy to perform, making a great choice for trainees of any experience level.

How to Do it: Lie face down on the machine. Set the pad to sit just above your heels and ensure that you can complete the movement with a full range of motion. Grab a handle in each hand, brace your core, and curl the pad as close to your butt as comfortable. Lower the weight slowly (try counting to three) before initiating the next rep. 

Lunsford Says: “It’s a very humbling machine,” Lunsford notes in the video “You do not need a lot of weight.”

Stiff-Leg Deadlift

Why Do it: A close cousin to the deadlift, the stiff-leg version has the lifter complete a standard deadlift with a shorter range of motion and with less of a bend in their knees. This form tweak places more tension on the hamstrings. The stiff-leg deadlift also engages the lower back as you continually hinge up and down without putting the weight down.  

How to Do it: Load a barbell with less weight than you’d use for a conventional deadlift. Set up with your normal stance while bending your legs slightly, and then lift the barbell off the ground. Keep your core tight and lower the bar to the middle of your shins. Perform slow and controlled repetitions.

Lunsford Says: “Now that we have blood back there, and it’s kind of tight, I want to do a stretching movement. … This is an exercise that you’re way more likely to tear a muscle compared to other ones,” Lunsford notes. “We’re really pumped up in the hamstrings from what we did a minute a go [lying leg curls] … we’re trying to open up the muscle fibers by stretching the muscle.”

Machine Squat

Why Do it: This machine version of the squat can help you develop your quadriceps. The benefit that comes with this is that you don’t have to be concerned with stabilizing the weight as you would a barbell, which allows more focus on your legs and less on your supportive core or back muscles.

How to Do it: Each squat machine will have its own manufacturer’s instructions based on the specific design, which you should follow. The ultimate goal is to feel stable with the weight, lower yourself as far down toward the floor as you safely can, so you feel the stretch in the top of your thighs. Using force through your feet, push yourself back up to the standing position. 

Lunsford Says: Lunsford explained that he normally performs belt squats instead, but he opted to perform this movement as a substitution. He suggested alternating rep speed with this exercise. “Five slow, five fast, five slow, five fast.”

Seated Leg Curl

Why Do it: The advantage to doing a seated version of the leg curl is that your hips are bent, which can reduce activation of your glutes and help you isolate the hamstrings. This movement can be done with one leg or both simultaneously.

How to Do it: Once you’re secured in the seat and have adjusted the thigh pad and ankle pad (above your knees and just above your ankles, respectively), bend your knees and contract your hamstrings to drive the footpad down. Your legs should at least break 90-degrees (pointed toward the floor) at the bottom — if mobility allows, curl your feet under the seat near your glutes. Slowly return the weight to the extended position and repeat.

Lunsford Says: “At this point, all the hard stuff is done,” Lunsford explained. “You’re going to push yourself, but the ones that are really going to tax the CNS [central nervous system], where you really have to dig deep and pull out those couple extra reps, these won’t be so taxing on you. This extra stuff is a bonus for you to just get better. Every rep, every set, you’re improving.”

Leg Extension

Why Do it: The leg extension offers a similar benefit to the seated leg curl, except that it isolates the quadriceps instead of the hamstrings. It can be used for warming-up the knees as well as building the quad muscles.

How to Do it: Once you’re seated with the leg extension pad at the top of your ankles, press your legs against the pad to straighten your legs. Continue lifting until you feel a full contraction in the top of the thighs. Slowly return to the starting position and repeat.

Lunsford Says: The focus at this stage was more about achieving high-quality contractions rather than using the most weight and performing maximum reps. “Just standard tempo, standard rep speed, just straight sets.” he said. 

Abductor/Adductor Machine

Why Do it: Most versions of this machine work allow you to perform both exercises in the same station. The adduction will target the inner thighs while the abduction will help develop the outer portion of the area.

How to Do it: Once you’re seated, pick which movement you wish to start with. Adduction requires you to press the pads in towards the center while abduction call for you to press them out.

Keep your legs bent at all times and slowly control the weight. There should be no jerking or explosive movements. Hold each contraction and stretched position for a brief moment before resuming the next rep.

Lunsford Says: He shared no specific thoughts on these particular exercises, but you can see his slow and calculated movements throughout the sets. The machine’s stability allowed him to keep his hands in contact with the working muscles, further improving his mind-muscle connection for a stronger contraction.

Here’s a general guide to the full workout:

• Lying Leg Curl: 5 x 15, followed by 1 drop set of 15 or more total reps
• Stiff-Legged Deadlift: 3 x 10-15
• Machine Squat: 4 x 15
• Seated Leg Curl: 3 x 15
• Leg Extension: 3 x 15-20
• Abductor/Adductor Machine: 3 x 10

The Next Step for Lunsford

By earning second place in the 2022 Mr. Olympia, Lunsford is one of six athletes currently qualified to compete in the 2023 edition. At the time of this article’s publication, other confirmed competitors include 2023 Mr. Olympia Hadi Choopan, 2020-2021 champion Mamdouh “Big Ramy” Elssbiay, 2019 Mr. Olympia Brandon Curry, Nick Walker who placed third at the 2022 Olympia after winning the 2021 Arnold Classic, and newcomer Brett Wilkins who will make his Olympia stage debut in 2023.

Lunsford is not expected to compete again until he returns to the Olympia stage, Nov. 2-5 in Orlando, FL, where he will hope to improve on his 2022 runner-up status. After speculation that he may compete as one of the entrants in the 2023 Arnold Classic, March 2-5, Lunsford revealed that he had no intentions of entering that contest.

Lunsford appears to be fully focused on becoming the first bodybuilder to win both a 212 Olympia and a Mr. Olympia title. If he maintains the intensity and drive demonstrated through this intense leg workout, it might just become a reality.

Featured Image: Derek Lunsford / YouTube

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After a disappointing seventh-place finish at the 2022 Mr. Olympia, Hunter Labrada seems to be in a state of frank reflection. In mid-January 2023, the elite bodybuilder disclosed he was so upset by his latest Olympia results that he was doing a temporary social media blackout to avoid negative commentary on his performance. At the same time, he vowed to rebound as best as possible, revealing some of his plans to help along that path.

On Feb. 8, 2023, Labrada posted a testimonial to his YouTube channel, where he broke down some of his upcoming plans. Within it, he revealed he would no longer be strictly aiming for size in his training. Instead, the athlete maintained he wants to “minimize his waistline” as he focuses on other details of his physique during the 2023 competitive year.

Aside from tightening his waistline, Labrada was explicit about all of his new goals. He wants to hit the ground running with his off-season, and he wants better digestion as well as a bigger back in the process.

A world of possibilities might open up for a bodybuilder when they’re not pursuing sheer overall size.

“Everything needs to be thicker, but that is a main area [his back] of focus,” Labrada said. “In addition to that, I’m definitely placing a huge emphasis on this — this is going to be my first off-season, where everything else is big enough. I don’t need to be chasing size to the point where I’m hanging over the kitchen sink sick from how full I am all day. This off-season we are going to place a huge emphasis on eating more whole foods and supplementing in a way that we really optimize my digestion and minimize my waistline.”

As for specific ways to improve his physique otherwise, Labrada didn’t mention too many details. He did, however, maintain that he’ll focus on polishing up his abs, specifically with vacuum poses — where an athlete contracts their abs to target the deepest muscles. It’s a thought process that apparently began after his latest Olympia result.

“I’m going to continue training abs like I have been,” Labrada started. “It’s something [vacuum poses] that I started doing after the Olympia. I noticed it made a huge difference already … I’ve been doing them every single morning and it’s made a big difference already in a month. So I’m going to continue beating that drum and checking all the boxes daily, and doing what’s in my control as well as I can do it. At the end of the day, that’s all we can do.” 

To achieve his desired redemption, particularly if he should qualify for the 2023 Mr. Olympia, Labrada would likely have to think outside the box to make significant changes. Whether he can translate his new aesthetic-focused plans into something remarkable remains to be seen. Bodybuilding fans can likely be reassured that the experienced athlete will apply his fullest effort and attention to reach his current target.

Featured image: @hunterlabrada on Instagram

The post Hunter Labrada Isn’t Aiming for Sheer Size, Plans a Streamlined Physique appeared first on Breaking Muscle.