couple new esxercises i have been doing

[tbombz]

first one.... i got this from a markus ruhl video... lying down on the floor upright rows... lay down on the floor with your feet pointing twards a pulley, with the pullattacked at the bottom. have an ez curl bar attached, and do upright row movement while your layign on the ground.     thi kills delts dudez


second one....    machine side laterals.... go to a seated machine side lateral...where the pads are on the outside of your upper arm.... and instead of sitting down and doing it norma, stand up above the machine and grap onto the bars of it and do side laterals by pulling up the bars that you would normaly be pushing out iwht you upper arms...    much better side delt activating, much less trap involvement, andgets a bit of rear delts too

[pumpster]

I like both of those, just takes a little imagination to find new things that are sometimes better.

I also suggest a few others in a similar vein:

-Lying on the floor pulley curls using a low pulley. Draper liked these.

-Pulley flys, lying on a bench between low/medium pulleys on each side.

-Cable laterals.

[mesmorph78]

first one.... i got this from a markus ruhl video... lying down on the floor upright rows... lay down on the floor with your feet pointing twards a pulley, with the pullattacked at the bottom. have an ez curl bar attached, and do upright row movement while your layign on the ground.     thi kills delts dudez


second one....    machine side laterals.... go to a seated machine side lateral...where the pads are on the outside of your upper arm.... and instead of sitting down and doing it norma, stand up above the machine and grap onto the bars of it and do side laterals by pulling up the bars that you would normaly be pushing out iwht you upper arms...    much better side delt activating, much less trap involvement, andgets a bit of rear delts too

interesting particularly the second on I will try these tomorrow

[pumpster]

interesting particularly the second on I will try these tomorrow

When can we expect more videos?

[QuakerOats]

been doing some presses behind the neck after my heavy 3 sets on presses to the front and i absolutely love them, never understood why guys don't like them, whenever i add them in my delts are so much rounder and thicker even using moderate weight for sets of 10-12.

[elite_lifter]

been doing some presses behind the neck after my heavy 3 sets on presses to the front and i absolutely love them, never understood why guys don't like them, whenever i add them in my delts are so much rounder and thicker even using moderate weight for sets of 10-12.

They are fine as long as you only bring the bar down to ear level.

[QuakerOats]

They are fine as long as you only bring the bar down to ear level.

i go to maybe the bottom of my ear, only used 175 for my last set of 10 so not major weight but shoulders were pumped and still pumped from Wednesday.

[elite_lifter]

i go to maybe the bottom of my ear, only used 175 for my last set of 10 so not major weight but shoulders were pumped and still pumped from Wednesday.

Free or smith?

[QuakerOats]

Free or smith?

free barbell.

[elite_lifter]

free barbell.

Cool, last time I did them was on the smith and I got 225 for an easy 10.

[QuakerOats]

Cool, last time I did them was on the smith and I got 225 for an easy 10.

that's pretty damn good, awesome shoulder movement, every time i've ever gotten comments on my shoulders from people is when i'm doing them consistently.

[El Diablo Blanco]

that's pretty damn good, awesome shoulder movement, every time i've ever gotten comments on my shoulders from people is when i'm doing them consistently.

Doing behind the neck last is a smart move.  Most people that get pains start right away.  They show up to gym and immediately start with their big compound movement and hit behind the neck.  Doing this cold is crazy, you need to get the joints warmed up to allow for more stress without aggravating the joints and neck tendons.  I stopped doing behind the neck years ago but I think I'll do them again.

Anyone that uses a smith please STOP asap.  That straight plane of movement is not healthy for the shoulders.  The shoulder press sways slightly and being stuck in one path will lead to joint problems.

Here's my favorite that I learned from Gunter.

Take a pull down bar. Sit on a vertical chest press machine.  Put the bar perpendicular across the chest press handles and do close-grip presses.  It FRIES the TRIS.

[QuakerOats]

Doing behind the neck last is a smart move.  Most people that get pains start right away.  They show up to gym and immediately start with their big compound movement and hit behind the neck.  Doing this cold is crazy, you need to get the joints warmed up to allow for more stress without aggravating the joints and neck tendons.  I stopped doing behind the neck years ago but I think I'll do them again.

Anyone that uses a smith please STOP asap.  That straight plane of movement is not healthy for the shoulders.  The shoulder press sways slightly and being stuck in one path will lead to joint problems.

Here's my favorite that I learned from Gunter.

Take a pull down bar. Sit on a vertical chest press machine.  Put the bar perpendicular across the chest press handles and do close-grip presses.  It FRIES the TRIS.

that is a very good exercise, i would NEVER drop barbell close grips because they're my favorite triceps movement but we have the Flex Fitness seated bench press that i do that exercise on occasion with.

[The Master]

This is Duck: SHoulder presses as far down as you can get the bar = great.

[mass 04]

I saw somthing Melvin Anthony did once. Use a narrow grip attachment and sit with your back to the stack and pull down to your chest. It really hits the upper back.

[wes]

Dumbell ( one in each hand), or one-arm cable laterals behind the back.......try `em and thank me later!! 

[Meso_z]

Doing behind the neck last is a smart move.  Most people that get pains start right away.  They show up to gym and immediately start with their big compound movement and hit behind the neck.  Doing this cold is crazy, you need to get the joints warmed up to allow for more stress without aggravating the joints and neck tendons.  I stopped doing behind the neck years ago but I think I'll do them again.

Anyone that uses a smith please STOP asap.  That straight plane of movement is not healthy for the shoulders.  The shoulder press sways slightly and being stuck in one path will lead to joint problems.

Here's my favorite that I learned from Gunter.

Take a pull down bar. Sit on a vertical chest press machine.  Put the bar perpendicular across the chest press handles and do close-grip presses.  It FRIES the TRIS.

DAMN! sounds good, i will definately try it.

[jpm101]

No one with half a brain is going to start first thing doing any serious compound exercise with out stretching/ joint flex and having blood flowing in an area.   Started many workouts with heavy PBN's (one of my favorite exercises) but will  stretch and warm up the shoulder girdle by repping out for 30 to 40 light reps maybe for a couple of sets. And with just an exercise bar, for full ROM. Best way to warm up before attempting a heavy compound exercise (for me any way) is by doing that exercise. Also fires up the muscle impulse motor units that are to be used, which can help greatly with smoother exercise performance. Will usually include straight arm pullovers (light) for a complete stretch/warm-up of the upper body/shoulders also. 

If anyone is doing PBN's with the grip too wide (or too narrow) or lowering the bar lower than the nap of the neck (common range now a days is a little lower than the ears, which falls into the partial rep area) than for some you may be inviting trouble.

The Smith does not allow the natural "S" curve when pressing overhead (include bench/inclines here too, as well as squats & DL's). But you could use it for short range partial training. Of course a PR is first choice by far. Full compound ROM's may not be followed if worried about potential joint/muscle inserts problems soon or later.  A Smith can be used by a lot of people who train with lighter weight, but for heavier compound stuff, may be not the best idea. Just my view, that's all. Good Luck.