This is an AMAZING core exercise for developing power for punching, kicking and running.
The Triceps are no pushover…they need serious workload to build substantial mass and strength. They can take a beating and kickbacks just won’t cut it. If you want big, strong arms, you need to press, and you need to press HEAVY.
That’s where this exercise comes into play…it’s a variation of the Close Grip Bench Press, the classic mass-builder for the triceps.
Most twisting ab exercises are TERRIBLE for your lower back…seriously. Any oblique work you get out of them is offset by the potential damage you can do to your spine with a loaded twisting movement.
The deep muscles of the core (the obliques and transverse abdominis) are best worked in an “anti-rotation” capacity…which means working AGAINST that twisting movement that is so damaging to the lower back.
That’s where this exercise comes into play…I call it a 2 Dumbbell Ball Twist, but in reality it’s a ball ANTI-twist.
This is a VERY simple trick that help you squat without pitching forward and turning the squat into a bad-looking Good Morning.
Most standard weight training exercises operate in an up and down, forward and back plane of movement. But that leaves out the very important lateral component…and if you play any sports that require movement left or right you NEED to target those movement patterns as well.
That’s what this exercise does.
I must confess, I absolutely LOVE hard back training…even better than chest training, to be honest! And if you’re a fan of challenging back training, too, you’re going to REALLY enjoy the exercise I’ve got for you here.
I call it a Lateral One-Arm Pull-Up…and it’s essentially a mash-up between a chin-up, a pull-up and a human flag…all in one exercise.
The plank is a simple exercise and a very effective one for developing core strength and stability. In fact, the regular plank is an exercise I start even complete beginners off with because of the tremendous core-focused benefits you can get from it.
This version of the plank cranks the difficulty up a LOT…it’s definitely not a beginner version. You should be able to do at least 2 to 3 minutes of a normal plank before attempting this one.
When you do a typical bench press rep, it’s a little known fact that a good percentage of the last part of the movement (as you come to lockout) is used by the body to decelerate the bar. The lighter the weight you use, the greater this percentage is. The heavier you go, the lower this percentage is.
This is a safety mechanism used by the body to prevent joint injury. It senses the load on the muscles and joints and will actively work against the movement in order to slow down the resistance and protect the joints.
This is a very simple and very effective version of the plank. It’s done using one of your arms set directly out to the side like the outrigger on a canoe. This allows you to target the deep muscles of the core that are responsible for rotational stabilization (the obliques and transversus).
The standard pushdown is a very good exercise for the triceps. But if you want to develop truly mind-blowing triceps that expand your shirt sleeves, you need something more powerful.