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.
US Navy SEALs: Exercise training, eating, and supplements.
The US Navy SEALs are some of the most elite special operations units in the US military. How do they train, eat, and supplement during their training to become these elite level soldiers? This week we go to the source for that information, speaking with Mark Divine. Mark was an active SEAL for almost a decade and has been involved with the ongoing training since retiring. How has it changed since he was in the SEAL teams to modern day? In this show, you’ll find out the real deal from the legit source on how they train, eat, and supplement to survive the training.
Listen to show click HERE
About the guest:
Mark Divine is from upstate New York and did his formal undergraduate education at Colgate University. His years at Colgate University were focused on the athletic endeavors of competitive swimming, rowing and triathlon racing. After graduation Mark embarked upon his professional career as a CPA with Coopers & Lybrand in New York City. Clients included luminous and no-longer existent financial firms such as Solomon Brothers and Paine Weber.
Four years later, with an MBA from NYU Stern School of Business and a CPA in his briefcase, he left behind the suit to pursue his inner vision to become a Navy SEAL officer. He was 26 when he graduated as honor-man (#1 ranked trainee) of his SEAL BUD/s class number 170. Mark was fortunate to serve with many great men and women on active duty for nine years and in the SEAL reserves for eleven – retiring at the rank of Commander in 2011.
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.