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How to Keep Your Shoulders Healthy When Bench Pressing
Bench pressing is a staple in most fitness enthusiasts’ exercise programs. It’s likely that your first experience in the gym was a chest day, and ever since that, you’ve continually chased the feeling of your first chest pump. For that reason, along with its association with bodybuilding greats and its place in power lifting competitions, the barbell bench press will never go extinct. Nor should it; it’s a great way to put on size and gain strength in your upper body. But, before embarking on any bench pressing journey, you need to consider your risk:reward ratio and ensure that you’ve bullet proofed your shoulders to handle the demands of barbell benching.
How to Warm-Up Properly
A well-thought-out and well-executed warm-up is an important component of an exercise program that is often neglected without much deliberation. We’ve all been there before, pressed for time and wanting to get in a great workout. It’s easy to walk past the foam rollers, pretend stretching doesn’t exist, and step into the squat rack, grab the dumbbells, or press the power button on the treadmill. We usually do this for one of three reasons:
What Are the Best Ways to Progress a Plank?
The front plank is both one of the most commonly used and misused exercises in the gym. They’re often performed incorrectly, likely due to the fact the being able to hold a front plank for a long time is like wearing a badge of honor. Like any other exercise, you must ask yourself why you’re including it into your workout routine. The front plank is an excellent exercise for building endurance in your core and keeping your spine healthy—both of which are essential prerequisites for developing more dynamic stability that can carryover to your sport or daily activities. So, if the front plank is such a valuable exercise, where does it go wrong?
How to Correct Common Push-Up Mistakes
The push-up is one of the first exercises we all learned to do. Whether your first exposure was from gym class or from being told you needed to do push-ups and sit-ups every day to stay in shape, it’s fair to assume the push-up has been part of your workout routine longer than any other exercise. Despite its longevity in people’s training programs, the push-up is still an exercise that is often performed incorrectly.
Because the push-up allows your scapula and shoulder joint to move more freely, it’s a much safer option than the barbell bench press, especially if you have a history of shoulder problems. Because push-ups tend to be something we’re taught at a young age, and because it’s recognized as a safer alternative to bench pressing, many will rush to performing push-ups on the floor. Furthermore, they’ll frequently add on sets and reps, and
5 Tips for Deadlifting Beginners
You’ve been training for just about a year now. You’ve read every muscle magazine and body building article. On your quest for fitness and physique, you find throughout each article you read or page you turn, there seems to be one exercise you can’t escape: the deadlift.
The deadlift seems to find its way into everything you’ve been reading. You’ve looked at the pictures and watched the videos, and you’re finally feeling confident to add deadlifting into your lower body training. When you get to the gym, you load a plate on each side, visualize the picture you saw earlier on the Internet, and go to work.
Everything was great; the lift was challenging, and you were sweating and feeling good. Then, the next morning comes and you’re heartbroken. Instead of sore hamstrings, glutes, and quads, your back is stiff and sore. A few days pass and you’re finally getting over your lower back soreness, but now you’re questioning if deadlifts are good for you or if you’re better off keeping them out of your program.
When done correctly deadlifting is one of the best exercises for building
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