Elbows in or out for lat training??
The latissimus dorsi muscle performs two main actions:
humeral extension and adduction. Seated rows with the elbows out(horizontal abduction) utilize the rear deltoids and rhomboids more than the lats. Lat pulldowns are a pure adduction movement and seated rows with the elbows in is pure extension. Therefore, to train the lats effectively, keep your elbows in near your body on seated rows.
Lateral Raise Variation
With lateral raises, bend arms slightly at the elbows to make the exercise easier and straighten arms to make exercise more challenging.
Bench Press Arm Positioning
While performing the bench press, when the upper arms are parallel to the floor keep them at a 45 degree angle to torso to lessen the stress on the shoulders.
Military Press Intensity
On military presses lower the bar only to the level of the ears and extend to a point just before lockout to keep tension on shoulder muscles throughout the movement.
Curl Bar to Ease Wrist Stress
Use an EZ curl bar instead of a straight bar when doing biceps curls; this will help to remove stress from the wrists by placing them in a more natural position.
Increasing Kickback Intensity
When performing kickbacks, pause when arm is fully extended and raise arm slightly to increase muscle stimulation.
Hugging a Barrel
On a dumbbell fly, in order to properly perform the exercise visualize your arms wrapping around a tree or barrel. This will keep your arc wide enough and keep the movement from becoming like a bench press.
Forearm Positioning on Bench Press
Your forearms should remain close to vertical throughout the bench press movement. This will lessen the stress on your wrists. The exception would be the close grip bench press in which case you would use a significantly lower weight.
Shaping the Chest Muscles
Dumbbell flys will help to bring out the separation and shape of the chest muscles.
Targeting the Chest
On the bench press, the wider the grip the more it targets the pectorals (I.e. chest) lessening the involvement of the triceps
Dumbbell Fly Alternative
As an alternative to dumbbell flys you can do a cable crossover movement. When doing this movement make sure to focus on squeezing the center of your chest. This is another way to help bring out the separation in the center of the chest.
Upper Chest
An incline bench press targets the upper portion of the chest.
Targeting Different Back Muscles
On back exercises such as pulldowns and bent over rows, vary the grip to work different parts of the back; close grip, wide grip, forward and reverse grip
Bench Press Angles
Vary the angle of the bench when doing bench presses to target different parts of the pectoral (chest) muscles.
Reps and Sets for Abs
Abdominal muscles don?t need to be trained differently than other muscles, 6-20 reps, 3-4 sets.