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.
Sometimes the most effective abdominal exercises are also the simplest. This is a very easy-to-setup plank variation that requires very little equipment and puts GREAT tension on the upper abdominals.
Will it give you six-pack abs overnight? Nope. But it CAN help you develop those upper abs so they show up more quickly as you do lose the fat!
The Barbell Bench Press is obviously the most common exercise for working the chest…yet it has a major flaw. A good portion of the movement doesn’t necessarily focus on the pecs. The top half of the movement involves a lot of triceps activation.
So how do we increase the specific tension being placed on the pecs during the barbell bench press? Easy. We focus more time on the bottom 1/4 of the exercise, where the pecs are under greater stretch.
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.
This is the method I use at the start of just about every warm-up that I do. It takes just a few seconds to complete, yet can have a big effect on the quality of the rest of your training.
The first thing you need to understand about warm-ups is that one of their primary functions is to get the blood out of the abdomen. This is known as “sequestering”…your body keeps a reserve of blood in the abdomen when it’s not needed for activity.
This is an excellent exercise especially for downhill skiers. It targets the bottom position of the squat with an isometric hold.
And the beauty of it is, you’re not holding the weight on your back, so back strength will not be a limiting factor. This will ALL come down to thigh strength and endurance.
This is a very simple version of the plank that’s going to shift much of the focus onto the upper abdominal area.
To do this one, you’ll need something to set your hands on. I’m using a decline bench but you can also use the end of a flat bench or a even the seat of a char or a railing. What you use is not critical…your body and arm position IS.
This is a very simple setup method for doing dips in the power rack. This is really useful if you don’t have access to dipping bars, but it’s also a great standalone exercise even if you DO.