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3 Movements That Made My Shoulders Extremely Strong & Mobile - External Rotation - Cross Bench Pullover - Powell Raise Working these consistently helped me train me be able to progress my bench press, increase throw power, & improve my posture.

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Justin Mucci

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27,170 views • 8 months ago •via X (Twitter)

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👤so you can bench press more than anyone in the band as well? 🧸Ah, well, obviously. 👤How much you can bench? 🧸I bench up to 105 kilos. 🧸But my army unit considered me a baby for that. 🧸See, our unit was made up of national ranking boxers, wrestlers, regional champions, all sorts of athletes. 🧸So, im still a baby compared to them. 🧸But compared to members? Well that smile omg
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It’s my 3-month trainerversary with Barton Bryan and here is my progress report. As a reminder, I spent the previous 12-months focused on weight reducation (60lbs/20 PBF reduction), Zone 2 fitness (95%+ percentile Vo2Max), improved diet-sleep-stress management, and gut biome. - Strength is way up on the major exercises we do weekly like Barbell Bench Press, Lat Pulldown, Leg press, and One Arm Dumbbell Rows. We’ve also put a major emphasis on developing core stability as I have scoliosis (19-degrees), spondylolisthesis, and an inguinal hernia. To counteract my asymmetrical mid-section, we focus on eccentric control, proper form, and not letting overcompensating creep in when pushing close to failure. - Along with the strength improvements and muscle growth, I’ve also see some nice aesthetic changes to my physique over the last three months. My chest and arms are fuller and more defined. My legs are slowly growing too although they are a bit more stubborn than the upper body. Here are some specific metrics: 15% strength increase on bench press in November, 33% strength increase overall on chest press and 1.75” added to chest/back. No added inches to waistline! 40% strength increase on leg press. - As Barton and I look ahead, I joke that when I bench 300 lbs, I’ll no longer require his coaching. I definitely feel like we are on a journey together to optimize my health, physique, and full potential (move over Bryan Johnson !!). Barton has advised me to be patient as the strength gains inevitably slow down a bit after the first three months of training and we build strong, foundational muscle mass for improved health span as Peter Attia says. I’m all in for the journey. Can’t wait to see what happens in the next 3-6 months! Enjoy one of my motivational songs when I workout.

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