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3D SHOULDER WORKOUT A complete shoulder session to build wider, rounder, more powerful delts. 1. dumbbell cross raise — 3 × 10–12 - hold a dumbbell in each hand at your sides - stand tall with a slight bend in your elbows - raise the dumbbells up and slightly... show more

Fitness Endeavor

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Full Body Office Workout! Begin by standing with your feet slightly wider than shoulder width apart and your knees slightly bent. Extend your arms up, palms together, and lower them by contracting your pectorals until your back is parallel to the floor.

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Issues with your swing? Over the top? Steep coming down? Inside takeaway? It could be because your moving your arms to far around your body. The arms need to stay in front of the body in the swing. The arms need to raise and move slightly across the chest but not behind the

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Raise your right hand and your mirror twin raises its left. So why doesn’t a mirror flip up and down too? It doesn’t flip left right at all. It flips front to back. It reverses depth, not sides. Your brain does the rest, imagining you walked around to face yourself. The mirror is honest. You’re the one rotating it in your head.

Raise your right hand and your mirror twin raises its left. So why doesn’t a mirror flip up and down too? It doesn’t flip left right at all. It flips front to back. It reverses depth, not sides. Your brain does the rest, imagining you walked around to face yourself. The mirror is honest. You’re the one rotating it in your head.

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Lat elevation. in polar How do you do it? Read the end. X WRONG: raise the arm too straight, glued to the body and carry it higher than the shoulder line. GOOD: Carry the arm slightly forward, accompany the movement with the shoulder and reach up to 90°. A small change in trajectory can make the workout feel completely different.

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This is an example of how NOT to do lateral raises, and why light weight wins. - Too heavy = momentum takes over The swing/heave does the work, not the delts - Traps steal the rep Once the weight’s too heavy, your traps jump in to shrug it up instead of your side delts doing the work - No time under tension Delts grow best from slow, controlled reps, not swinging weight up and dropping it - Bad leverage, made worse This lift is already hard on leverage (long arm, small muscle) Heavy weight just forces you to cheat it - Shoulder risk That raised-arm position is already rough on the rotator cuff Heavy + swinging adds unnecessary strain Simple Fix: Go lighter, keep your torso still, control the way down If you have to heave it, it’s too heavy

This is an example of how NOT to do lateral raises, and why light weight wins. - Too heavy = momentum takes over The swing/heave does the work, not the delts - Traps steal the rep Once the weight’s too heavy, your traps jump in to shrug it up instead of your side delts doing the work - No time under tension Delts grow best from slow, controlled reps, not swinging weight up and dropping it - Bad leverage, made worse This lift is already hard on leverage (long arm, small muscle) Heavy weight just forces you to cheat it - Shoulder risk That raised-arm position is already rough on the rotator cuff Heavy + swinging adds unnecessary strain Simple Fix: Go lighter, keep your torso still, control the way down If you have to heave it, it’s too heavy

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Incline Smith Machine Press Tips: 1) Set the bench to roughly 15-30°….steeper angles generally increase front delt involvement and reduce pec involvement 2) Position yourself so the bar tracks toward the upper chest / lower clavicle region at the bottom of each rep 3) Retract and depress the shoulder blades (“chest up, shoulders down and back”) before unracking to set your base but allow scapula to move freely during the set 4) Keep feet planted firmly on the floor and maintain a stable base 5) Lower the bar under control until you come into contact with your chest (if you cannot do this without pain, just shy of chest is fine) 6) Allow the elbows to travel roughly 45-60° away from the torso…neither excessively tucked nor excessively flared 7) Keep wrists stacked directly over elbows throughout the rep 8) Avoid excessively bouncing the bar off the chest or relaxing at the bottom position 9) Use a grip width that allows the forearms to remain approximately vertical from the front view near the bottom of the rep 10) Full lockout is optional for hypertrophy…stopping just short of lockout can sometimes help maintain continuous tension 11) Control the eccentric and perform the concentric with intent and aggression while maintaining technique 12) If shoulder discomfort occurs, experiment with: - A lower incline angle - A slightly narrower grip - Bringing the touch point slightly lower on the chest - Reduced ROM The Smith machine’s fixed bar path will improve stability and allow greater focus on loading the target musculature close to failure safely….making it a strong hypertrophy option As always, ensure progressive overload is occurring on a regular basis!

Incline Smith Machine Press Tips: 1) Set the bench to roughly 15-30°….steeper angles generally increase front delt involvement and reduce pec involvement 2) Position yourself so the bar tracks toward the upper chest / lower clavicle region at the bottom of each rep 3) Retract and depress the shoulder blades (“chest up, shoulders down and back”) before unracking to set your base but allow scapula to move freely during the set 4) Keep feet planted firmly on the floor and maintain a stable base 5) Lower the bar under control until you come into contact with your chest (if you cannot do this without pain, just shy of chest is fine) 6) Allow the elbows to travel roughly 45-60° away from the torso…neither excessively tucked nor excessively flared 7) Keep wrists stacked directly over elbows throughout the rep 8) Avoid excessively bouncing the bar off the chest or relaxing at the bottom position 9) Use a grip width that allows the forearms to remain approximately vertical from the front view near the bottom of the rep 10) Full lockout is optional for hypertrophy…stopping just short of lockout can sometimes help maintain continuous tension 11) Control the eccentric and perform the concentric with intent and aggression while maintaining technique 12) If shoulder discomfort occurs, experiment with: - A lower incline angle - A slightly narrower grip - Bringing the touch point slightly lower on the chest - Reduced ROM The Smith machine’s fixed bar path will improve stability and allow greater focus on loading the target musculature close to failure safely….making it a strong hypertrophy option As always, ensure progressive overload is occurring on a regular basis!

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Single arm cable lat row has been a GREAT addition to my back days Always good to hit them from a different angle than your regular pulldown Tips: - neutral grip - think about driving elbow into hips, but do NOT bring elbow past and behind your back - keep the shoulder of the arm you're working down, and as far from your ear as you can - good stretch at front - go LIGHT on these - really find the lats here

Single arm cable lat row has been a GREAT addition to my back days Always good to hit them from a different angle than your regular pulldown Tips: - neutral grip - think about driving elbow into hips, but do NOT bring elbow past and behind your back - keep the shoulder of the arm you're working down, and as far from your ear as you can - good stretch at front - go LIGHT on these - really find the lats here

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Admin going to treat some of you to a free Sides 👀🍗 All you've gotta do: 1) Click the link in our bio 🔗 2) Sign up to the new Sides loyalty 3) Reply to this post Admin will pick some people at random and credit your account to redeem at Sides store 💸🍗

Admin going to treat some of you to a free Sides 👀🍗 All you've gotta do: 1) Click the link in our bio 🔗 2) Sign up to the new Sides loyalty 3) Reply to this post Admin will pick some people at random and credit your account to redeem at Sides store 💸🍗

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Best Kegel Exercises for Erctile Dysfnction (E.D.) and Premture Ejacultion (P.Ε.) strengthening the pelvic floor muscles (the ischiocavernosus and bulbocavernosus) can provide a natural first line of treatment to improve stability and control. Kegel Exercises for Better Performance 1. Floor Lying (On Your Back) - Lie on your back with knees bent and feet flat. Draw your p*nis inward toward your body. Hold for 5 seconds, then release. Squeeze your anus muscles (as if stopping a bowel movement). Hold for 5 seconds, then release. Repeat 8 to 10 times for 3 to 5 sets.2. Side Lying Squeezes Lie on your side with a large pillow between your knees. Squeeze your legs together firmly against the pillow. Hold for 5 seconds, then release. Repeat 8 to 10 times for 3 to 5 sets. 3. Sitting Chair Squeezes Sit comfortably in a chair. Squeeze your internal muscles as if trying to stop urine flow. Hold for 5 seconds, then release. Repeat 8 to 10 times for 3 to 5 sets. Important Training Tips Keep Breathing: Never hold your breath during the squeezes. Lift, Don't Push: Focus on squeezing and lifting the muscles upward rather than pushing down. Relax the Rest: Keep your stomach, glutes, and thighs relaxed. Only the pelvic floor should be working. Progress Gradually: Start with 5-second holds. After a month of daily practice, aim for 10-second holds and 8 to 10 sets.

Best Kegel Exercises for Erctile Dysfnction (E.D.) and Premture Ejacultion (P.Ε.) strengthening the pelvic floor muscles (the ischiocavernosus and bulbocavernosus) can provide a natural first line of treatment to improve stability and control. Kegel Exercises for Better Performance 1. Floor Lying (On Your Back) - Lie on your back with knees bent and feet flat. Draw your p*nis inward toward your body. Hold for 5 seconds, then release. Squeeze your anus muscles (as if stopping a bowel movement). Hold for 5 seconds, then release. Repeat 8 to 10 times for 3 to 5 sets.2. Side Lying Squeezes Lie on your side with a large pillow between your knees. Squeeze your legs together firmly against the pillow. Hold for 5 seconds, then release. Repeat 8 to 10 times for 3 to 5 sets. 3. Sitting Chair Squeezes Sit comfortably in a chair. Squeeze your internal muscles as if trying to stop urine flow. Hold for 5 seconds, then release. Repeat 8 to 10 times for 3 to 5 sets. Important Training Tips Keep Breathing: Never hold your breath during the squeezes. Lift, Don't Push: Focus on squeezing and lifting the muscles upward rather than pushing down. Relax the Rest: Keep your stomach, glutes, and thighs relaxed. Only the pelvic floor should be working. Progress Gradually: Start with 5-second holds. After a month of daily practice, aim for 10-second holds and 8 to 10 sets.

forged manhood

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Every golfer in the world has 2 choices when he hits a golf ball… Choice 1….Address the ball in a manner that puts your right arm in a closed pack position of your humeroulnar joint Choice 2….Address the ball in a manner that puts your left arm in the closed pack position… Choice 1 forces you to supinate your right forearm on your takeaway and pronate your left forearm on your downswing… Choice 2 forces you to pronate your left forearm on your takeway and supinate your left forearm on your downswing… The arthrokinematics of your shoulder joint could care less about your swing thoughts, training tools, or tempo. Ryan Fox goes with choice 1 resulting in a left shoulder that adducts/flexes/externally rotates as he goes from zero to contact…. He achieves this using the muscles of motor tract 5 on his left side and motor tract 1 on his right side.

Every golfer in the world has 2 choices when he hits a golf ball… Choice 1….Address the ball in a manner that puts your right arm in a closed pack position of your humeroulnar joint Choice 2….Address the ball in a manner that puts your left arm in the closed pack position… Choice 1 forces you to supinate your right forearm on your takeaway and pronate your left forearm on your downswing… Choice 2 forces you to pronate your left forearm on your takeway and supinate your left forearm on your downswing… The arthrokinematics of your shoulder joint could care less about your swing thoughts, training tools, or tempo. Ryan Fox goes with choice 1 resulting in a left shoulder that adducts/flexes/externally rotates as he goes from zero to contact…. He achieves this using the muscles of motor tract 5 on his left side and motor tract 1 on his right side.

Prehension Athletics

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Fix Your Posture 🔥 Move Better, Feel Better If you spend hours sitting at a desk, standing all day, or constantly looking down at your phone, your posture can gradually begin to change. Rounded shoulders. Forward head. A slouched upper back. It doesn’t happen overnight—but it adds up. The good news? With consistent posture training, you can help your body move and hold itself more efficiently. This routine helps: 💥 Strengthen the muscles that support good posture 💥 Improve upper-back and shoulder mobility 💥 Build a stronger, more stable core 💥 Reduce unnecessary strain on your neck, shoulders, and lower back 💥 Make standing tall feel natural—not forced ⚠️ Real Talk: Good posture isn’t something you “hold.” It’s something you earn through stronger muscles, better mobility, and consistent movement. Small daily habits create lasting change. Save this routine and make it part of your week. 👉 Follow for more simple, effective home workouts and fitness tips.

Fix Your Posture 🔥 Move Better, Feel Better If you spend hours sitting at a desk, standing all day, or constantly looking down at your phone, your posture can gradually begin to change. Rounded shoulders. Forward head. A slouched upper back. It doesn’t happen overnight—but it adds up. The good news? With consistent posture training, you can help your body move and hold itself more efficiently. This routine helps: 💥 Strengthen the muscles that support good posture 💥 Improve upper-back and shoulder mobility 💥 Build a stronger, more stable core 💥 Reduce unnecessary strain on your neck, shoulders, and lower back 💥 Make standing tall feel natural—not forced ⚠️ Real Talk: Good posture isn’t something you “hold.” It’s something you earn through stronger muscles, better mobility, and consistent movement. Small daily habits create lasting change. Save this routine and make it part of your week. 👉 Follow for more simple, effective home workouts and fitness tips.

Smart Postures

12,236 Aufrufe • vor 10 Tagen

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.

Jeromy Bryk- Strength and Physique Coach

13,678 Aufrufe • vor 9 Monaten

Issues with your shoulders? Try this external rotator strengthening exercise I got from a PT… Create a 90° angle Elbow in line with shoulder Wrist in line with elbow Arm start in front of you Rotate your arm away from your midline Pull back to center Perform 10 reps on each side X 2 sets If you find these helpful let me know!

Issues with your shoulders? Try this external rotator strengthening exercise I got from a PT… Create a 90° angle Elbow in line with shoulder Wrist in line with elbow Arm start in front of you Rotate your arm away from your midline Pull back to center Perform 10 reps on each side X 2 sets If you find these helpful let me know!

Margaux Alvarez

12,746 Aufrufe • vor 6 Monaten