Exercises RSS

Band pull aparts are an awesome exercise to target the upper back and rear delts. Most lifters and especially benchers in general can benefit from additional work here to balance out the over development of the chest and shoulders. Having the strength to keep your shoulders in a good position throughout the day is essential for longevity.Band pull aparts can also be done lying on a bench to simulate the technique used when benching. You may have heard us use the cue "spread the bar" before. This is essentially what you're doing with the bands. Training this motion will help...

We use speed work to raise our levels of force production. How fast we can recruit ALL muscle fibers to aid us in producing max effort force. We do this with lighter weights and accommodating resistance (bands/chains)If you search speed work, you might see it performed one of many ways! Videos of old Westside Barbell training sessions show speed work being done as quickly as possible. Descent and press. I don't coach it this way not because it's not effective in some capacity, just because I prefer to focus in on technique with my my athletes and moving faster than...

Training the upper back and rear delts is critical not only for injury prevention and keeping our shoulders healthy, but because they play a big role in successful benching! Your upper back is the platform upon which we load the weight when it travels out of the rack1. T Bar Meadow Row - I've been using this exercise more and more and love how it targets the area so well. You can do this very light and focus on ROM or you can get heavier with this move.2. Face Pulls - I love performing this move with either a tricep...

A sticking point can be classified as a specific spot in your range of motion that bar speed rapidly declines. Whether it leads to a successful lift or a failed attempt, this spot is the most difficult for you to fight through.1. Partial Range Work. Spend more time in the area you are weak! Off the chest? Pause for days. Spoto pressing, long pausing, Duffalo bar benching, etc. Weak at lockout? Board work, floor pressing, pin pressing, etc. These are all bench specific variations that take you through a specific range or hold you in a specific area for longer.2....