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Jeromy Bryk

@bryk_squuaadd • 16,246 subscribers

8x National Record Powerlifter | Natural Bodybuilder Integrated performance and nutrition systems for serious lifters.

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Triceps Rollbacks are a tried and true accessory movement For Bench Press strength Ive been working these back into the mix pretty heavy over the past year or so and have led to some great bench press results. ✔️Rollbacks hit all 3 heads of the triceps, developing KEY elbow extension strength for the bench press. Typically the stronger I get on these, the stronger and more explosive my bench feels as im able to load my triceps better. It’s important to remember when you perform these, that they arent a “skull crusher” - youre literally letting the weight roll back at the bottom and extending up. Try to touch the head of the DB to your delt. Bookmark this for your next bench session!

Triceps Rollbacks are a tried and true accessory movement For Bench Press strength Ive been working these back into the mix pretty heavy over the past year or so and have led to some great bench press results. ✔️Rollbacks hit all 3 heads of the triceps, developing KEY elbow extension strength for the bench press. Typically the stronger I get on these, the stronger and more explosive my bench feels as im able to load my triceps better. It’s important to remember when you perform these, that they arent a “skull crusher” - youre literally letting the weight roll back at the bottom and extending up. Try to touch the head of the DB to your delt. Bookmark this for your next bench session!

277,986 görüntüleme

Bros will do every cable back exercise they see on tik tok… But avoid the ones that actually work🤷‍♂️ Real talk… Few exercises have added density to my back the way bent over rows have. Yes, I love a good cable back exercise as much as the next optimal bro…and I do my fair share. But I will say, there’s a certain quality in the back you just can’t get unless you’re slinging around some heavy rows. Not saying don’t use good form, or don’t use machines, but I’m saying as far as bang for your buck goes…barbell rows are still top shelf in my book.

Bros will do every cable back exercise they see on tik tok… But avoid the ones that actually work🤷‍♂️ Real talk… Few exercises have added density to my back the way bent over rows have. Yes, I love a good cable back exercise as much as the next optimal bro…and I do my fair share. But I will say, there’s a certain quality in the back you just can’t get unless you’re slinging around some heavy rows. Not saying don’t use good form, or don’t use machines, but I’m saying as far as bang for your buck goes…barbell rows are still top shelf in my book.

32,378 görüntüleme

Power Rows 🚂 Underrated exercise to help blow up your deadlift and make your back jacked AF. Here’s me hitting 315×8- focusing on being as explosive as possible. I’ll typically do these as a secondary exercise on deadlift days, after my main deadlift and hip hinge work. These are featured in a lot of my Powertrain programs, and they’re a huge part of how I build strength AND size in the posterior chain. ☑️Pro tip: Cue “chest down” when you drive your elbows back to initiate the row- this keeps your torso in a good position and takes your legs mostly out of the lift

Power Rows 🚂 Underrated exercise to help blow up your deadlift and make your back jacked AF. Here’s me hitting 315×8- focusing on being as explosive as possible. I’ll typically do these as a secondary exercise on deadlift days, after my main deadlift and hip hinge work. These are featured in a lot of my Powertrain programs, and they’re a huge part of how I build strength AND size in the posterior chain. ☑️Pro tip: Cue “chest down” when you drive your elbows back to initiate the row- this keeps your torso in a good position and takes your legs mostly out of the lift

19,642 görüntüleme

Some of today’s tricep work👇 JM Presses🚂 These are phenomenal for hitting long and medial head of triceps, leading to a more powerful mid range+ lockout in the bench press. I was a little rusty on these, but will progress them over the coming months as I prepare for my next meet! Great as a main mover or main accessory movement!

Some of today’s tricep work👇 JM Presses🚂 These are phenomenal for hitting long and medial head of triceps, leading to a more powerful mid range+ lockout in the bench press. I was a little rusty on these, but will progress them over the coming months as I prepare for my next meet! Great as a main mover or main accessory movement!

20,278 görüntüleme

Most lifters only think about their legs when they squat. But your squat is only as strong as your upper body tension. ✅A tight torso + strong legs = a big squat. Here’s how to lock it in 👇 ☑️ Pull the bar into you, not onto you Loose bar? You’ve already lost. Pull it into your traps/lats like you’re trying to bend it around you. ☑️ Lock your upper back first Upper back tight ➡️ brace ➡️ squat. Set the tone from the top. ☑️ Elbows control your torso Elbows drifting up? Chest collapses. Tuck them down and back = stacked, powerful torso. ☑️ Upper body moves first? Weight wins A strong squat starts with zero movement up top. Locked-in torso = TOTAL control of the bar so your legs can do their job. Fix your upper body tension and your squat instantly feels 20–40 lbs stronger…dead serious.

Most lifters only think about their legs when they squat. But your squat is only as strong as your upper body tension. ✅A tight torso + strong legs = a big squat. Here’s how to lock it in 👇 ☑️ Pull the bar into you, not onto you Loose bar? You’ve already lost. Pull it into your traps/lats like you’re trying to bend it around you. ☑️ Lock your upper back first Upper back tight ➡️ brace ➡️ squat. Set the tone from the top. ☑️ Elbows control your torso Elbows drifting up? Chest collapses. Tuck them down and back = stacked, powerful torso. ☑️ Upper body moves first? Weight wins A strong squat starts with zero movement up top. Locked-in torso = TOTAL control of the bar so your legs can do their job. Fix your upper body tension and your squat instantly feels 20–40 lbs stronger…dead serious.

13,678 görüntüleme

Weighted dips were the move today - BW+ 115lb added for some sets of 6-8 reps 🚂 ☑️Phenomenal chest and triceps builder, but also underrated in terms of SERRATUS development. The serratus muscle plays a big role for shoulder stability in the bench press and it gets developed well on these when performed with a slight lean forward at the bottom.

Weighted dips were the move today - BW+ 115lb added for some sets of 6-8 reps 🚂 ☑️Phenomenal chest and triceps builder, but also underrated in terms of SERRATUS development. The serratus muscle plays a big role for shoulder stability in the bench press and it gets developed well on these when performed with a slight lean forward at the bottom.

13,260 görüntüleme

600x3 Conventional REP PR 🚂

600x3 Conventional REP PR 🚂

22,035 görüntüleme

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I’ve had some of the best chest and bench press progress of my life the last 2 years using these Palms Facing DB Presses. I’ve posted them before, and always worth reposting because it’s a great way to perform this exercise. Pushed the 120s x 8 tonight 🚂 Full ROM or go home

I’ve had some of the best chest and bench press progress of my life the last 2 years using these Palms Facing DB Presses. I’ve posted them before, and always worth reposting because it’s a great way to perform this exercise. Pushed the 120s x 8 tonight 🚂 Full ROM or go home

269,290 görüntüleme • 6 ay önce

Can never have too much triceps🤌 Incline extensions are one of my go tos for both strength and size. They hit all 3 heads of the tricep and surprisingly easy on the elbows. Great one to add into the mix!

Can never have too much triceps🤌 Incline extensions are one of my go tos for both strength and size. They hit all 3 heads of the tricep and surprisingly easy on the elbows. Great one to add into the mix!

Jeromy Bryk- Strength and Physique Coach

253,630 görüntüleme • 6 ay önce

My favorite chest exercise right now 👇 Palms-facing DB press. Full ROM or go home.

My favorite chest exercise right now 👇 Palms-facing DB press. Full ROM or go home.

Jeromy Bryk- Strength and Physique Coach

194,077 görüntüleme • 6 ay önce

Triceps rollbacks 🚂 A staple for jacked triceps and a stronger bench

Triceps rollbacks 🚂 A staple for jacked triceps and a stronger bench

Jeromy Bryk- Strength and Physique Coach

118,755 görüntüleme • 3 ay önce

If you want to add serious lbs to your Bench Press, your triceps have to be crazy strong in extension. DB Rollbacks have always given me the most carryover👇

If you want to add serious lbs to your Bench Press, your triceps have to be crazy strong in extension. DB Rollbacks have always given me the most carryover👇

Jeromy Bryk- Strength and Physique Coach

152,344 görüntüleme • 5 ay önce

Been alternating between heavy DB presses and Dips week to week for my main bench accessories. Dips = triceps overload. DB press = pec focus + happier shoulders. Slightly different stimulus, but both are helping the end goal.

Been alternating between heavy DB presses and Dips week to week for my main bench accessories. Dips = triceps overload. DB press = pec focus + happier shoulders. Slightly different stimulus, but both are helping the end goal.

Jeromy Bryk | Strength+Physique Coach💯

31,824 görüntüleme • 5 ay önce

Your upper back can never be too strong if you want to excel on your big lifts🚂

Your upper back can never be too strong if you want to excel on your big lifts🚂

Jeromy Bryk | Strength+Physique Coach💯

20,672 görüntüleme • 7 ay önce

Stiff Leg Deadlift- 405x11 🚂 If I HAD to choose a deadlift variation to build a bigger deadlift..these are definitely at the top of the list.

Stiff Leg Deadlift- 405x11 🚂 If I HAD to choose a deadlift variation to build a bigger deadlift..these are definitely at the top of the list.

Jeromy Bryk | Strength+Physique Coach💯

14,789 görüntüleme • 6 ay önce

Heavy RDLs🚂 Working with 500x9 here These are another exercise you can never really be too strong on. I keep them in rotation as a main accessory for carryover to both squat AND deadlift. A few coaching cues👇 ✅Hinge back at the hips FIRST. This loads the glutes- Many lifters mess this up by hinging at the waist instead, turning it into purely a low back exercise. ✅Keep chin tucked. This helps create a neutral spine which again, is key for loading the glutes ✅Allow a slight knee bend as you bring the bar down to allow the hips to go back further. ✅Descend until you feel the load fully in your glutes, then push the hips forward and stand back up. Bookmark this and share it out if you found this helpful!

Heavy RDLs🚂 Working with 500x9 here These are another exercise you can never really be too strong on. I keep them in rotation as a main accessory for carryover to both squat AND deadlift. A few coaching cues👇 ✅Hinge back at the hips FIRST. This loads the glutes- Many lifters mess this up by hinging at the waist instead, turning it into purely a low back exercise. ✅Keep chin tucked. This helps create a neutral spine which again, is key for loading the glutes ✅Allow a slight knee bend as you bring the bar down to allow the hips to go back further. ✅Descend until you feel the load fully in your glutes, then push the hips forward and stand back up. Bookmark this and share it out if you found this helpful!

Jeromy Bryk | Strength+Physique Coach💯

15,882 görüntüleme • 7 ay önce

#GainzDealerTipofTheDay Major Deadlift KEY👇 Sit “BACK” into the hips! ➡️ One of the most common deadlift mistakes I see in a lot of lifters is starting with the hips either too high or too low at the start of the lift. One of my favorite ways to remedy this is to sit back until you feel the load in your glutes. This will create an “anchor” with your hips and from there you call pull your chest up and push with your legs to initiate the lift. If the hips are in the right spot, it will feel like the weight is going to “leverage” itself right off the ground due to the tension felt in the glutes at this time. The hip height on this is going to look different on everyone depending on individual leverages, but the sensation and overall function of the cue will be the same. At the start of a deadlift, we want our hips at the highest they can be with our shoulders in line with the bar. This cue will help to accomplish that! Bookmark this and share it out for me if you found this helpful!

#GainzDealerTipofTheDay Major Deadlift KEY👇 Sit “BACK” into the hips! ➡️ One of the most common deadlift mistakes I see in a lot of lifters is starting with the hips either too high or too low at the start of the lift. One of my favorite ways to remedy this is to sit back until you feel the load in your glutes. This will create an “anchor” with your hips and from there you call pull your chest up and push with your legs to initiate the lift. If the hips are in the right spot, it will feel like the weight is going to “leverage” itself right off the ground due to the tension felt in the glutes at this time. The hip height on this is going to look different on everyone depending on individual leverages, but the sensation and overall function of the cue will be the same. At the start of a deadlift, we want our hips at the highest they can be with our shoulders in line with the bar. This cue will help to accomplish that! Bookmark this and share it out for me if you found this helpful!

Jeromy Bryk- Strength and Physique Coach

40,743 görüntüleme • 2 yıl önce

Make this ONE small change to GROW your Shoulders👇🚂

Make this ONE small change to GROW your Shoulders👇🚂

Jeromy Bryk- Strength and Physique Coach

11,503 görüntüleme • 5 ay önce

Wanna REALLY grow your shoulders? You’ll start getting better connection and results from your lateral raises when you start focusing on these 3 things👇 1- Pushing your knuckles directly out to the side (pretend to punch the walls next to you) 2- Keeping DBs in front of you slightly-this allows a little more range of motion for the delts and a little less tension on the joints. 3- Getting the weight up as close to 90 degrees as possible (just close enough is fine- doesn’t have to be exact) These tips can be applied any way you perform lateral raises (banded, DBs, cables etc) Don’t forget to bookmark and Share this post out if it helped you! For individualized coaching and programs check out the link below!

Wanna REALLY grow your shoulders? You’ll start getting better connection and results from your lateral raises when you start focusing on these 3 things👇 1- Pushing your knuckles directly out to the side (pretend to punch the walls next to you) 2- Keeping DBs in front of you slightly-this allows a little more range of motion for the delts and a little less tension on the joints. 3- Getting the weight up as close to 90 degrees as possible (just close enough is fine- doesn’t have to be exact) These tips can be applied any way you perform lateral raises (banded, DBs, cables etc) Don’t forget to bookmark and Share this post out if it helped you! For individualized coaching and programs check out the link below!

Jeromy Bryk- Strength and Physique Coach

20,691 görüntüleme • 1 yıl önce

Check out this awesome homemade 45 degree back extension. Glute-tastic🍑

Check out this awesome homemade 45 degree back extension. Glute-tastic🍑

Jeromy Bryk- Strength and Physique Coach

25,070 görüntüleme • 2 yıl önce

Watch this if you wanna blow your triceps up+build your bench👇 Ignore it if ya don’t 🤣

Watch this if you wanna blow your triceps up+build your bench👇 Ignore it if ya don’t 🤣

Jeromy Bryk | Strength+Physique Coach💯

21,884 görüntüleme • 3 yıl önce

#GainzDealerTipofTheDay If you wanna blow up your arms, Make this one small change for better overhead triceps ext. Letting your elbow flare out slightly will better align the movement with your triceps and take some pressure off your elbows Bookmark it for your next triceps session!

#GainzDealerTipofTheDay If you wanna blow up your arms, Make this one small change for better overhead triceps ext. Letting your elbow flare out slightly will better align the movement with your triceps and take some pressure off your elbows Bookmark it for your next triceps session!

Jeromy Bryk- Strength and Physique Coach

16,510 görüntüleme • 3 yıl önce

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