Author Topic: I tried today unilateral presses (Read 3708 times)

Cleanest Natural · « **on:** February 10, 2014, 01:20:07 PM »

Inspired by Toney Freeman, I tried today unilateral pressing. Small dumbells, incline bench, 5,4,3,2,1,5 reps for each hand, 3 sets of these as one chest exercise. Worked great and isolates the muscle very well. I was used to isolation from before so it fits me just fine. They will become a staple from now on and I recommend them to everyone.

I also will do reverse incline benches for pectorals as well with a light barbell.

Every day I learn new things. I found some great exercises. Just be open minded and not afraid to try new things.

Twaddle · « **Reply #1 on:** February 10, 2014, 01:29:31 PM »

Another method:

Simple Simon · « **Reply #2 on:** February 10, 2014, 01:31:11 PM »

Quote

They will become a staple from now on and I recommend them to everyone.

Will they make me look like you?

Ace · « **Reply #3 on:** February 10, 2014, 01:36:49 PM »

Damn! Fox really was a thick mofo

Mr Nobody · « **Reply #4 on:** February 10, 2014, 01:44:07 PM »

Quote from: Ace on February 10, 2014, 01:36:49 PM

Damn! Fox really was a thick mofo

It probably helps him out in prison.

Mawse · « **Reply #5 on:** February 10, 2014, 01:45:17 PM »

I do these every pressing workout, doing them one arm on the floor is great too. Much safer on the shoulders than any other kind of pressing.

Parker · « **Reply #6 on:** February 10, 2014, 01:55:43 PM »

Fox used to train his legs unilaterally. His 93 and 97 vids show this.

Cleanest Natural · « **Reply #7 on:** February 11, 2014, 12:36:07 AM »

I'll have to try this as well for my legs.

SF1900 · « **Reply #8 on:** February 11, 2014, 12:42:10 AM »

Sev, what do you mean by:

5,4,3,2,1,5 reps for each hand.

I don't get how you started with 5, then ended at 5.

Cleanest Natural · « **Reply #9 on:** February 11, 2014, 12:45:30 AM »

Quote from: SF1900 on February 11, 2014, 12:42:10 AM

Sev, what do you mean by:

5,4,3,2,1,5 reps for each hand.

I don't get how you started with 5, then ended at 5.

watch the 1st video..

SF1900 · « **Reply #10 on:** February 11, 2014, 12:46:59 AM »

Quote from: Cleanest Natural on February 11, 2014, 12:45:30 AM

watch the 1st video..

Video is not displaying. Maybe it's my phone. Have to check on my laptop.

Cleanest Natural · « **Reply #11 on:** February 11, 2014, 12:48:21 AM »

Quote from: SF1900 on February 11, 2014, 12:46:59 AM

Video is not displaying. Maybe it's my phone. Have to check on my laptop.

5 reps left, 5 right, 4 left, 4 right, 3..3...2,,,2...1..1 then 5 reps with both arms..that is one set, I repeat it 3 times.

SF1900 · « **Reply #12 on:** February 11, 2014, 12:55:36 AM »

Quote from: Cleanest Natural on February 11, 2014, 12:48:21 AM

5 reps left, 5 right, 4 left, 4 right, 3..3...2,,,2...1..1 then 5 reps with both arms..that is one set, I repeat it 3 times.

I am working shoulders tomorrow. I wonder how this would work with dumbbell shoulder presses.

I may do a few sets of standard dumbbell presses, then do this as my last set. Sort of a finishing off exercise, just to see how it feels.

Seems like as you get older, you have to train smarter.

Cleanest Natural · « **Reply #13 on:** February 11, 2014, 02:15:34 AM »

Quote from: SF1900 on February 11, 2014, 12:55:36 AM

I am working shoulders tomorrow. I wonder how this would work with dumbbell shoulder presses.

I may do a few sets of standard dumbbell presses, then do this as my last set. Sort of a finishing off exercise, just to see how it feels.

Seems like as you get older, you have to train smarter.

You can train smart even as a teenager. It'll last you longer.

wes · « **Reply #14 on:** February 11, 2014, 03:33:22 AM »

I`m gonna` try those out today Sev.

I have been doing the one full rep,followed by one half rep and repeated for years now,works great on machine preacher curls,leg curls,Smith inclines,etc.

Give it a shot,it increases time under tension in a huge way and is painful as fuck.

Freeman does this on Crossovers in that video but he does a full rep,followed by a 1/4 rep.....same thing really.

Cleanest Natural · « **Reply #15 on:** February 11, 2014, 04:49:07 AM »

Quote from: wes on February 11, 2014, 03:33:22 AM

I`m gonna` try those out today Sev.

I have been doing the one full rep,followed by one half rep and repeated for years now,works great on machine preacher curls,leg curls,Smith inclines,etc.

Give it a shot,it increases time under tension in a huge way and is painful as fuck.

Freeman does this on Crossovers in that video but he does a full rep,followed by a 1/4 rep.....same thing really.

I use it on my delt training, but will experiment with everything.

falco · « **Reply #16 on:** February 11, 2014, 06:53:24 AM »

Would this grip be benifitial to the ones who have rotator cuf injury/tendinitis?
I can do dumbell bench presses but i cant with the bar.

Cleanest Natural · « **Reply #17 on:** February 11, 2014, 07:26:43 AM »

Quote from: falco on February 11, 2014, 06:53:24 AM

Would this grip be benifitial to the ones who have rotator cuf injury/tendinitis?
I can do dumbell bench presses but i cant with the bar.

That's exactly why I use them.

wes · « **Reply #18 on:** February 11, 2014, 04:20:32 PM »

Did these benches this morning....fucking humbling!!

Had to use an older model Cybex machine that allows you to go unilateral as we have no Hammer Strength stuff.

Had to use wussy poundages but it really stressed my pecs to the max.

Cleanest Natural · « **Reply #19 on:** February 11, 2014, 04:27:55 PM »

Quote from: wes on February 11, 2014, 04:20:32 PM

Did these benches this morning....fucking humbling!!

Had to use an older model Cybex machine that allows you to go unilateral as we have no Hammer Strength stuff.

Had to use wussy poundages but it really stressed my pecs to the max.

Yes.. I got sore as well with 30 lbs dumbells

SF1900 · « **Reply #20 on:** February 11, 2014, 09:07:18 PM »

I did this today on the shoulder press hammer strength machine. DAMN, it was an intense burn! You definitely have to go a lot lighter than normal!

Author Topic: I tried today unilateral presses (Read 3708 times)

Simple Simon

Ace