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3 strength standards for men
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The exercise: Barbell back squat
Average joe: 1.5x bodyweight
Above average: 1.75x bodyweight
Superhero: 2.5x bodyweight

Boost your numbers: If you’re falling short on strength, try adding box squats to your routine. They help build explosiveness in your lower body and allow you to lift more weight when you head back to traditional back squats. Also, focus on putting squats into your program 2-3 times a week, but only go heavy 1-2 times. Keep the other days lighter and focus on form.
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The exercise: Barbell deadlift
Average joe: 1.5x bodyweight
Above average: 2x bodyweight
Superhero: 2.75x bodyweight

Boost your numbers: try working on form. Most guys stand too far back from the bar and limit themselves from the get-go. Have your form on point? Try mixing in rack pulls where the bar is set at shin height. Having a shorter distance to go allows the lifter to load on more weight and boost strength.
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The exercise: Barbell bench press
Average joe: 1x bodyweight
Above average: 1.5x bodyweight
Superhero: 2x bodyweight

Boost your numbers: think about getting away from traditional bench pressing for a few weeks and substituting with floor pressing. Similar to the box squat, floor presses will help you develop explosive power in your upper body, and strengthen your triceps and accessory muscle groups. Also, don’t forget that overall shoulder strength and balance are important for increasing your bench. Don’t neglect pulling movements, including heavy rows and pullups.
bench_press  chest  deadlifts  legs  standards  strength_training  squats 
8 weeks ago by jerryking
The Fastest Way To Blow Up Your Bench Press (4 Science-Based Steps) + Sample Program - YouTube
Step 1: Fix your bar path (the path the bar takes when viewed from the side).

To maximize strength on the bench press you should be pressing the bar BACK toward your face and then UP, not just straight up. This back and up technique will also strengthen the pecs more, since it emphasizes horizontal shoulder adduction over shoulder flexion at the toughest points in the press.

Data from Dr. Thomas McLaughlin found that while most benchers did correctly bring the bar down and slightly forward in a smooth arc on the descent, only elite level benchers drove the bar back and then up, whereas novice lifters tended to press the bar straight up first, and then slightly back.

Putting this into practice, I’d recommend filming your sets from the side to get a close look at your bar path… you can use an app like Iron Path or Dartfish to track this easily. If you’re pressing the bar straight up, make a conscious effort to press the bar back first, and then up. This might feel a bit awkward at first. You want to get to a point where it feels natural. I cue this by thinking about pushing the floor away from me while I simultaneously drive the bar back and up off my chest.

Step #2: Grip the Bar Wider

Wherever you’re currently gripping the bar, try gradually easing your grip out by about 1 finger’s width every workout over the next few weeks. Most of the world’s top benchers press with a max legal grip width, with the index fingers all the way out to the grip rings, although this may not be comfortable for everyone.

Tip #3: Bench Press More Often

The next step is to simply bench press more frequently. I think that benching 3 times per week will be the sweet spot for most people. For example, running with a set up like this, we would focus on hypertrophy on Day 1 with sets of 8 reps, power on day two with lighter speed work, and then strength work on day 3, with heavy sets of 5.

Monday: Bench 1 x 2 (RPE9), 2 x 8 (RPE7)
Wednesday: Bench 4 x 3 (RPE6) (press the bar explosively off the chest)
Friday: Pause bench 3 x 5 (2-second pause) (RPE8)

Step 4: Add Heavy Top Sets Before Volume Work

Top sets are a great way to get comfortable with lifting heavy weight on a regular basis which will improve confidence in your ability to lift heavier without frying your recovery. I’d recommending adding one heavy top set somewhere around 90 percent of your 1 rep max for 2 to 3 reps before backing off and doing your main work for that day. You only need to do this once a week, ideally before your lightest lifting day.
chest  Jeff_Nippard  strength_training  bench_press 
october 2019 by jerryking
How to Get a Wider Chest (INNER to OUTER!) - YouTube
(1) The Dip (applying the most tension to the pec that you can by pre-positioning your body the right way, put some extra stretch on it, get away from these rounded shoulders, open the shoulders up, open your chest up, savour the stretch at the bottom--the pause dip.

(2) Bench press with dumbbells. Consciously open your chest up to set up the positioning. At the bottom of the repetition, pause for 1 or 2 seconds. When you come out of that, don't push or lead with the shoulders, instead, lead with your chest (by squeezing the biceps together).

(3) Push-ups. Use a pair of dumbbells to gain a larger range of motion (get the arm a little bit more behind the body). Apply the pause to the bottom of every single repetition. Attack the ground with the chest. Shoulders stay back, chest leads the way down to the ground. Open up and get wide.

(4) Peck Flys. Instead: USE THE CABLE MACHINE CROSSOVER (one arm, high to low) Put yourself in the same position as it would have been doing the fly. First step is to open up the chest. Get the chest further back, apply a stretch. Fully adduct. Take the pec through its entire range of motion. Alternative, do a floor fly. Use a half of a foam roller. Allow you to get a little more opening of that chest because you're up and elevated about 3 inches off the ground.
AthleanX  chest  dips  howto  power_of_the_pause  push-ups  strength_training 
september 2019 by jerryking
How to Increase Your Bench Press (FASTEST WAY!) - YouTube
How to increase your bench press by not actually doing the bench press. Casey Mitchell's biggest gains came from doing accessory movements that help to perform bench press better. Perform these accessory movements more often in a given training block, than the bench press itself. These work because they all us to work through our weak points.

(1) Pause bench. You have to overcome inertia. Also emphasizes the importance of leg drive....3-second or 5-second pause....The weight fatigues your chest, fatigues your triceps, to get it to move, you need to engage your legs.
(2) Dumbbell floor press. Opportunity to work the lockout portion of the bench press to help with the weak point (weak) triceps are impeding you from getting to a good full strong bench press. The adduction benefits, more activation of the chest; plus a good safety net of using the floor; finally, need to know how to get the dumbbells into position. Benefit of getting the elbows into the right position. Lot harder than the barbell. Cut the weight in pursuit of control
(3) Incline static dumbbell press. Combines elements of isometric strength and concentric strength--demands performance of your concentric strength in a fatigued state. Up (both arms) for one count. Then, bring one arm down to 45 degrees with the chest fully engaged. Then using the other arm, move for 5 reps. Then come down and hold with that arm. Now move the other (resting) arm for five reps. Then now move both arms for 5 reps.
accessory_movements  advice  AthleanX  bench_press  chest  howto  power_of_the_pause  strength_training  tips 
august 2019 by jerryking
Returning to your primal state | The GoodLife Fitness Blog
The BIG five compound movements are squats, deadlifts, bench presses, barbell rows and overhead barbell presses.

* Why are compound movements important?
Compound movements are any exercise that engages two or more different joints, therefore impacting multiple muscles during the same exercise. They improve overall fitness by benefitting the key categories: cardiovascular health, strength and flexibility.

* More burn
Compound movements burn more calories than an isolation exercise. As you build more muscle, your basal metabolic rate (the rate at which you burn calories when at rest) goes up. While doing compound movements, your body expends about five calories of energy to consume one litre of oxygen. That means that an exercise involving more muscle tissue, such as compound movements, requires more oxygen and that helps burn more calories.

* Benefits of each compound movement
SQUAT
Squats activate the muscles all over the upper and lower body. They are a relatively easy movement to learn, but there are varieties and progressions that offer challenges on the way to mastering them.Physical benefits:
Enhance the mobility in the hips and ankles
Challenge your core stabilizers, posterior chain and lower leg
Correct muscle imbalances
Life benefits:
Ease movements such as bending down to lift boxes, working in the garden, trying on shoes at the mall or picking up after a dog during a walk
DEADLIFT
Deadlifts target lats, glutes, hamstrings and core stabilizers, but also work your entire body. They are a great exercise for stabilizing the posterior chain, which is the group of muscles through your whole back.Physical benefits:
Improve overall speed, power and athleticism
Help create a nice shape, especially the butt and legs
Life benefits:
Help when you're doing movements such as picking up heavy boxes or lifting kids
BENCH PRESS
Bench presses are the most effective exercise to gain upper-body strength and mass.Physical benefits:
Increase overall upper-body strength
Improve cardiovascular function
Life benefits:
Anything that requires pushing, whether that's pushing a stroller or a lawnmower or attempting power-sled exercises in the gym
BARBELL ROW
This is one of the key exercises that carries over to the other big lifts. If you do it well, you'll improve all the other compound movements.Physical benefits:
Strengthens the back
Reinforces proper hip function
Life benefits:
Improves posture
Helps undo some of the damage of sitting every day
OVERHEAD BARBELL PRESS
While the overhead barbell press strengthens the upper body, particularly shoulder muscles, it also gives your stabilizers a workout as you maintain proper form.Physical benefits:
Strengthens the rotator cuff, which helps people who are internally rotated
Reduces the risk of shoulder injuries
Life benefits:
Eases the impact of constantly looking down at cellphones
Improves posture
You can start off with bodyweight, rather than weights..... air squat can still deliver a workout. You can also just use the bar without weights. .....Perfecting the movements helps ward off injury when you do load on some weight. Once you’re comfortable with the movements, put together a periodized plan (ask a GoodLife professional about a 5x5 program to get you started). You’ll soon see and feel the benefits of more strength, increased energy, better posture and higher fat burn.
chest  deadlifts  Goodlife  metabolic_rate  strength_training  squats  fitness  glutes  military_press  compound_movements  functional_strength  core_stability 
august 2019 by jerryking
شرح أشعة الصدر Chest x-Rays د. محمود سويلم
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فيديو  chest  xRays  أشعة  الصدر  سويلم  شرح  محمود  from instapaper
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