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Full Pre-Throwing Band Routine 💪 There are many ways to execute the arm-specific part of your warm-up. While bands are not mandatory (medballs, arm circles, indian clubs, shoulder tubes, etc. also work), if you're going to do them, take a logical approach to the routine. The goal here is... not strengthening, and you shouldn't be creating fatigue. Overloaded arm care movements do have their place and can be done post-throw or worked into your weekly lifting routine. The main goals for this band routine are: 1. Drive blood flow from scaps to fingertips 2. Improved motor control/muscle activation through a full range of motion We can break this down into a few areas: 1. Fingers/wrist/forearm Both the flexor-pronator muscles that help offload torque from the UCL, as well as the extensors and supinator that help with deceleration. 2. Elbow Both the biceps and triceps, which serve deceleration and stabilization functions, respectively. 3. Scap Driving range of motion, control, and stimulating both the accelerators (pec, lat), decelerators (low/mid trap, rhomboids), and scapular stabilizers (serratus). 4. Shoulder Control and range through ER/IR, stimulating both subscap and posterior cuff while maintaining joint positioning. Check out our YouTube for a step-by-step walkthrough of the routine, along with the most common mistakes ~90% of pitchers make when executing a band routine.show more

Ben Brewster

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PRONATOR TERES IN THE THROWING ARM The Pronator has 2 insertions on the inside of the elbow 1) To the Medial Epicondyle through the Common Flexor Tendon 2) To the medial portion of the Ulna (Deep) In 83% of arms, the Median Nerve Runs right between those two heads Due to throwers commonly having hypertrophied and toned up Pronators, this can become an issue with compression of the Median Nerve which runs down the forearm and into the thumb, index, and middle fingers When tight, it can limit Supination and Elbow extension With Pronation and Supination, it is important to test both Range of Motion and Strength in both the Elbow flexed and extended positions as this will affect the muscle lengths of each Trigger points here typically refer deep into the wrist and Anterior Forearm In chronically “tight” Pronators, check the opposing muscle groups (Supinator and Biceps) as you may find they are significantly restricted and essentially forcing the Pronator to “Drive with the E Brake on” with every contraction OR You may see excessive weakness that allows the Pronator to Bully it into living in the Pronated, shortened position This is a non exhaustive list of some quick nuggets in regards to the Pronator Teres as there are a ton of global and external issues that can play a huge factor here

PRONATOR TERES IN THE THROWING ARM The Pronator has 2 insertions on the inside of the elbow 1) To the Medial Epicondyle through the Common Flexor Tendon 2) To the medial portion of the Ulna (Deep) In 83% of arms, the Median Nerve Runs right between those two heads Due to throwers commonly having hypertrophied and toned up Pronators, this can become an issue with compression of the Median Nerve which runs down the forearm and into the thumb, index, and middle fingers When tight, it can limit Supination and Elbow extension With Pronation and Supination, it is important to test both Range of Motion and Strength in both the Elbow flexed and extended positions as this will affect the muscle lengths of each Trigger points here typically refer deep into the wrist and Anterior Forearm In chronically “tight” Pronators, check the opposing muscle groups (Supinator and Biceps) as you may find they are significantly restricted and essentially forcing the Pronator to “Drive with the E Brake on” with every contraction OR You may see excessive weakness that allows the Pronator to Bully it into living in the Pronated, shortened position This is a non exhaustive list of some quick nuggets in regards to the Pronator Teres as there are a ton of global and external issues that can play a huge factor here

Armored Heat

13,730 просмотров • 3 лет назад

The next time you make an error or any type of mistake during competition, use this simple 3 step Reset Routine to quickly bounce back. Step 1: Before the game, draw a reset button under your hat. You can also draw it on your wrist tape, on your glove or wherever you’d like to. Step 2: After an error, take off your hat and take a deep breath while pressing the reset button. This will help you gain control and stop any downward spiral from starting. Step 3: Take control of your self-talk by repeating “hit the next ball to me, I will make this play”. This may be the most important part of it all. Know that it’s all about having a routine to go to, not if, but WHEN adversity comes your way. So, the next time you inevitably fall short of your expectations, utilize this Reset Routine and you’ll be ready to make the next play.

The next time you make an error or any type of mistake during competition, use this simple 3 step Reset Routine to quickly bounce back. Step 1: Before the game, draw a reset button under your hat. You can also draw it on your wrist tape, on your glove or wherever you’d like to. Step 2: After an error, take off your hat and take a deep breath while pressing the reset button. This will help you gain control and stop any downward spiral from starting. Step 3: Take control of your self-talk by repeating “hit the next ball to me, I will make this play”. This may be the most important part of it all. Know that it’s all about having a routine to go to, not if, but WHEN adversity comes your way. So, the next time you inevitably fall short of your expectations, utilize this Reset Routine and you’ll be ready to make the next play.

Brandon Guyer - Major League Mindset

113,643 просмотров • 2 лет назад

A humanoid robot playing a Yamaha drum kit is one of the cleanest ways to test rhythm control in public. Drumming exposes timing, wrist motion, impact force, arm recovery, and coordination between both hands. Even if the routine is pre-programmed or assisted, the useful part is visible: the robot has to strike, reset, and stay in rhythm without turning into random arm movement. Robot musicians may look funny today. They are quietly testing the same control problems needed for household robots, factory arms, and physical AI systems that work around humans. Would you call this entertainment, robotics research, or the early market for robot performers?

A humanoid robot playing a Yamaha drum kit is one of the cleanest ways to test rhythm control in public. Drumming exposes timing, wrist motion, impact force, arm recovery, and coordination between both hands. Even if the routine is pre-programmed or assisted, the useful part is visible: the robot has to strike, reset, and stay in rhythm without turning into random arm movement. Robot musicians may look funny today. They are quietly testing the same control problems needed for household robots, factory arms, and physical AI systems that work around humans. Would you call this entertainment, robotics research, or the early market for robot performers?

TechniaHQ | humanoid robots

208,048 просмотров • 2 месяцев назад

This exercise should be mandatory for people who sit at desks. It's called the Band Pull Apart. When you sit for long periods the back muscles tend to round and weaken. One of the best exercises you can do to strengthen your upper back is the Band Pull Apart. It develops the muscles in the mid to upper back. Over time this can improve posture and create a more stable body. How to do The Band Pull Apart: 1. With an underhand or overhand grip, hold a band at shoulder height and slightly wider than shoulder width apart. 2. Stand with a tall posture while maintaining a neutral head and neck position. 3, Rotate your shoulders outward to engage your lats and upper back. 5. Squeeze your upper back and posterior deltoids and begin to pull the band apart. Your shoulder blades should begin to retract as your arms begin to move backward. 6. When your upper arms are in line with your back, squeeze your upper back muscles and posterior deltoids. Pause at the bottom of the movement. 7. Allow your shoulder blades to protract and your arms to return to the starting position. Use a light band. Aim to do 15 to 20 reps for 1-3 sets. Do this 3x a week. Your back and shoulders will thank you. If you like posts like these follow me Dan Go for more!

This exercise should be mandatory for people who sit at desks. It's called the Band Pull Apart. When you sit for long periods the back muscles tend to round and weaken. One of the best exercises you can do to strengthen your upper back is the Band Pull Apart. It develops the muscles in the mid to upper back. Over time this can improve posture and create a more stable body. How to do The Band Pull Apart: 1. With an underhand or overhand grip, hold a band at shoulder height and slightly wider than shoulder width apart. 2. Stand with a tall posture while maintaining a neutral head and neck position. 3, Rotate your shoulders outward to engage your lats and upper back. 5. Squeeze your upper back and posterior deltoids and begin to pull the band apart. Your shoulder blades should begin to retract as your arms begin to move backward. 6. When your upper arms are in line with your back, squeeze your upper back muscles and posterior deltoids. Pause at the bottom of the movement. 7. Allow your shoulder blades to protract and your arms to return to the starting position. Use a light band. Aim to do 15 to 20 reps for 1-3 sets. Do this 3x a week. Your back and shoulders will thank you. If you like posts like these follow me Dan Go for more!

Dan Go

403,380 просмотров • 2 лет назад

Why to rip slow rows: Greater lat engagement: -Tugging with a narrow grip and keeping your elbows tucked close to your torso allows for deeper shoulder extension, heavily targeting your latissimus dorsi for back thickness. Secondary activation: -Recruits your rhomboids, lower traps, biceps, and forearm flexors to assist with the pull and build arm strength. Joint-friendly pulling: Reduces stress on the shoulder joints compared to wide-flare variations by keeping your arms in a natural, neutral alignment path. Tempo and Control Benefits Increased time under tension: -Slowing down the eccentric (lowering) and concentric (pulling) phases forces muscle fibers to work harder for longer, stimulating better hypertrophy. Elimination of momentum: -Slowing the speed stops you from using your lower back or body English to jerk the weight, ensuring your target back muscles do the actual work. Better mind-muscle connection: -Taking extra seconds on each rep lets you consciously feel the squeeze at the peak contraction and control the stretch on the way back. Posture and Stability Core reinforcement: -Moving slowly requires a braced core to keep your torso stable throughout the full range of motion. Improved posture: -Strengthening the muscles that pull the shoulders down and back helps combat everyday slouching and postural rounding

Why to rip slow rows: Greater lat engagement: -Tugging with a narrow grip and keeping your elbows tucked close to your torso allows for deeper shoulder extension, heavily targeting your latissimus dorsi for back thickness. Secondary activation: -Recruits your rhomboids, lower traps, biceps, and forearm flexors to assist with the pull and build arm strength. Joint-friendly pulling: Reduces stress on the shoulder joints compared to wide-flare variations by keeping your arms in a natural, neutral alignment path. Tempo and Control Benefits Increased time under tension: -Slowing down the eccentric (lowering) and concentric (pulling) phases forces muscle fibers to work harder for longer, stimulating better hypertrophy. Elimination of momentum: -Slowing the speed stops you from using your lower back or body English to jerk the weight, ensuring your target back muscles do the actual work. Better mind-muscle connection: -Taking extra seconds on each rep lets you consciously feel the squeeze at the peak contraction and control the stretch on the way back. Posture and Stability Core reinforcement: -Moving slowly requires a braced core to keep your torso stable throughout the full range of motion. Improved posture: -Strengthening the muscles that pull the shoulders down and back helps combat everyday slouching and postural rounding

Matteo Piper Jenks 🧲 🇮🇹

27,867 просмотров • 1 день назад

The rotator cuff consists of the supraspinatus, infraspinatus, teres minor, and subscapularis. These originate on your scapula, or shoulder blade, and insert on different parts of your humerus, or upper arm. As a whole, they provide dynamic stability to the shoulder joint, while individually, they assist with various shoulder movements, including abduction, adduction, internal rotation, and external rotation. Since these muscles contribute to multiple shoulder movements along with other muscles, you really cannot isolate the rotator cuff. Even with external rotation, which is performed mostly by the infraspinatus and teres minor, you will receive some assistance from the posterior deltoid. Therefore, in order to maximize rotator cuff strength, our recommendation would be to focus on a comprehensive program. This will better prepare you for a wide variety of tasks and activities involving the shoulder. To demonstrate what we mean, let’s consider the biceps. If you perform pull ups and rows, these exercises will secondarily work the biceps. However, if your goal was to maximize strength and hypertrophy of the biceps, you would also incorporate isolation exercises, like a biceps curl. The rotator cuff is no different. Compound pushing and pulling exercises at various angles will challenge the rotator cuff, but if you want to train your shoulders to their full potential, a comprehensive program that also includes isolation exercises in different directions will likely be the most optimal. These are just SOME external rotation strengthening options. Learn more:

The rotator cuff consists of the supraspinatus, infraspinatus, teres minor, and subscapularis. These originate on your scapula, or shoulder blade, and insert on different parts of your humerus, or upper arm. As a whole, they provide dynamic stability to the shoulder joint, while individually, they assist with various shoulder movements, including abduction, adduction, internal rotation, and external rotation. Since these muscles contribute to multiple shoulder movements along with other muscles, you really cannot isolate the rotator cuff. Even with external rotation, which is performed mostly by the infraspinatus and teres minor, you will receive some assistance from the posterior deltoid. Therefore, in order to maximize rotator cuff strength, our recommendation would be to focus on a comprehensive program. This will better prepare you for a wide variety of tasks and activities involving the shoulder. To demonstrate what we mean, let’s consider the biceps. If you perform pull ups and rows, these exercises will secondarily work the biceps. However, if your goal was to maximize strength and hypertrophy of the biceps, you would also incorporate isolation exercises, like a biceps curl. The rotator cuff is no different. Compound pushing and pulling exercises at various angles will challenge the rotator cuff, but if you want to train your shoulders to their full potential, a comprehensive program that also includes isolation exercises in different directions will likely be the most optimal. These are just SOME external rotation strengthening options. Learn more:

E3Rehab

29,509 просмотров • 7 месяцев назад

⚾️ FULL EXPLANATION OF HOW THE ELBOW HANDLES STRESS When you throw a baseball, the inside of your elbow gets hit with a big pulling/gapping force. Your body has three main ways it protects the elbow from that stress. Think of it as three layers of protection working together every time you throw. ✅ Radiocapitellar Joint Compression As the inside of your elbow tries to gap open during a throw, the outside of the joint compresses. The radius and humerus on the lateral side press together, creating a physical barrier that limits how far the elbow can open into valgus. ✅ Forearm Musculature All the forearm muscles that attach to the inside of the elbow help shield it. They anchor to the medial epicondyle and act as active stabilizers during the throw. This group includes the pronator teres, FCU, FCR, FDS, and palmaris longus. The simple takeaway is that the stronger/stiffer these muscles are, the more support they provide to the UCL. Training them through finger flexion, wrist flexion, ulnar deviation, and pronation is extremely effective. ✅ Ulnar Collateral Ligament Whatever force is not absorbed by joint compression and the forearm muscles ends up on the UCL. A UCL on its own can only tolerate roughly 35 newton meters before failure, yet every pitch produces FAR MORE than that. This highlights how essential those first two protective systems really are. 🎯 Conclusion In the big picture, your bones and your ligament offer a set, mostly fixed level of protection. They are important, but they cannot be dramatically changed. Your forearm musculature, on the other hand, is highly trainable. It can get stronger/stiffer pretty quickly and make a meaningful difference in how much stress your elbow can safely handle. If you are looking for the most direct, actionable way to protect your elbow, building stronger forearm muscles is the clearest and most impactful place to focus.

⚾️ FULL EXPLANATION OF HOW THE ELBOW HANDLES STRESS When you throw a baseball, the inside of your elbow gets hit with a big pulling/gapping force. Your body has three main ways it protects the elbow from that stress. Think of it as three layers of protection working together every time you throw. ✅ Radiocapitellar Joint Compression As the inside of your elbow tries to gap open during a throw, the outside of the joint compresses. The radius and humerus on the lateral side press together, creating a physical barrier that limits how far the elbow can open into valgus. ✅ Forearm Musculature All the forearm muscles that attach to the inside of the elbow help shield it. They anchor to the medial epicondyle and act as active stabilizers during the throw. This group includes the pronator teres, FCU, FCR, FDS, and palmaris longus. The simple takeaway is that the stronger/stiffer these muscles are, the more support they provide to the UCL. Training them through finger flexion, wrist flexion, ulnar deviation, and pronation is extremely effective. ✅ Ulnar Collateral Ligament Whatever force is not absorbed by joint compression and the forearm muscles ends up on the UCL. A UCL on its own can only tolerate roughly 35 newton meters before failure, yet every pitch produces FAR MORE than that. This highlights how essential those first two protective systems really are. 🎯 Conclusion In the big picture, your bones and your ligament offer a set, mostly fixed level of protection. They are important, but they cannot be dramatically changed. Your forearm musculature, on the other hand, is highly trainable. It can get stronger/stiffer pretty quickly and make a meaningful difference in how much stress your elbow can safely handle. If you are looking for the most direct, actionable way to protect your elbow, building stronger forearm muscles is the clearest and most impactful place to focus.

Armored Heat

10,212 просмотров • 8 месяцев назад

Hitting starts WAY before getting into the box. Below are 6 steps that will lead to more consistent hitting… 1. I believe it all starts the night before with a good PM routine leading to a good night of sleep. Know that a great day today started the night before. 2. Have a solid pre-game routine and be consistent with it. (cage work, BP, standing in on bullpens, visualization, journaling, nap, etc.) 3. Know when your at-bat starts so you can segment the game and turn up the intensity of your focus. Is it when you’re in the hole, on deck, when you put your batting gloves on? 4. When you’re on deck, act like you’re in the box. This time is crucial to take control of your self-talk and breath, and get in sync with the pitcher. 5. Walk with big body language to the plate. Whether you are 10 for your last 15 or 0 for your last 15, carry yourself like the most confident version of you at all times. 6. Have a solid pre-pitch routine. Utilize your breath and make sure your self-talk is directing your focus to what you WANT to happen, rather than what you HOPE doesn’t happen. The great part about these steps is that they are all 100% in your control. Be great with them, and you will win the inner war, and you will become a much more consistent hitter.

Hitting starts WAY before getting into the box. Below are 6 steps that will lead to more consistent hitting… 1. I believe it all starts the night before with a good PM routine leading to a good night of sleep. Know that a great day today started the night before. 2. Have a solid pre-game routine and be consistent with it. (cage work, BP, standing in on bullpens, visualization, journaling, nap, etc.) 3. Know when your at-bat starts so you can segment the game and turn up the intensity of your focus. Is it when you’re in the hole, on deck, when you put your batting gloves on? 4. When you’re on deck, act like you’re in the box. This time is crucial to take control of your self-talk and breath, and get in sync with the pitcher. 5. Walk with big body language to the plate. Whether you are 10 for your last 15 or 0 for your last 15, carry yourself like the most confident version of you at all times. 6. Have a solid pre-pitch routine. Utilize your breath and make sure your self-talk is directing your focus to what you WANT to happen, rather than what you HOPE doesn’t happen. The great part about these steps is that they are all 100% in your control. Be great with them, and you will win the inner war, and you will become a much more consistent hitter.

Brandon Guyer - Major League Mindset

100,933 просмотров • 2 лет назад

Hitting starts WAY before getting into the box. Below are 6 steps that will lead to more consistent hitting… 1. I believe it all starts the night before with a good PM routine leading to a good night of sleep. Know that a great day today started the night before. 2. Have a solid pre-game routine and be consistent with it. (cage work, BP, standing in on bullpens, visualization, journaling, nap, etc.) 3. Know when your at-bat starts so you can segment the game and turn up the intensity of your focus. Is it when you’re in the hole, on deck, when you put your batting gloves on? 4. When you’re on deck, act like you’re in the box. This time is crucial to take control of your self-talk and breath, and get in sync with the pitcher. 5. Walk with big body language to the plate. Whether you are 10 for your last 15 or 0 for your last 15, carry yourself like the most confident version of you at all times. 6. Have a solid pre-pitch routine. Utilize your breath and make sure your self-talk is directing your focus to what you WANT to happen, rather than what you HOPE doesn’t happen. The great part about these steps is that they are all 100% in your control. Be great with them, and you will win the inner war, and you will become a much more consistent hitter.

Hitting starts WAY before getting into the box. Below are 6 steps that will lead to more consistent hitting… 1. I believe it all starts the night before with a good PM routine leading to a good night of sleep. Know that a great day today started the night before. 2. Have a solid pre-game routine and be consistent with it. (cage work, BP, standing in on bullpens, visualization, journaling, nap, etc.) 3. Know when your at-bat starts so you can segment the game and turn up the intensity of your focus. Is it when you’re in the hole, on deck, when you put your batting gloves on? 4. When you’re on deck, act like you’re in the box. This time is crucial to take control of your self-talk and breath, and get in sync with the pitcher. 5. Walk with big body language to the plate. Whether you are 10 for your last 15 or 0 for your last 15, carry yourself like the most confident version of you at all times. 6. Have a solid pre-pitch routine. Utilize your breath and make sure your self-talk is directing your focus to what you WANT to happen, rather than what you HOPE doesn’t happen. The great part about these steps is that they are all 100% in your control. Be great with them, and you will win the inner war, and you will become a much more consistent hitter.

Brandon Guyer - Major League Mindset

29,864 просмотров • 1 год назад

Velocity principle: Matching the rotational planes of the arm and trunk. How this shows up in a biomechanical analysis: elbow extension peaks before shoulder internal rotation. What it looks like when botched: the arm pushes, “dart-throws,” “climbs,” or “karate chops” into release. One tool that can help: Indian clubs. The added inertia from the end-weighted design exaggerates this spiraling into ball release (often referred to as “centrifugal” force). Tips: -Find the back hip to start the sequence (pelvis> trunk > arm). -Relaxed arm, neutral wrist. -Progress from lassos to figure 8’s and get creative from there. -Should feel like the arm is “left behind,” not “leading the way.” -Can do holds or throws into a net. -Going too heavy can negate any benefits and lead to an axe-throwing pattern as the arm tenses up. Watch out for this if you go over 1lb.

Velocity principle: Matching the rotational planes of the arm and trunk. How this shows up in a biomechanical analysis: elbow extension peaks before shoulder internal rotation. What it looks like when botched: the arm pushes, “dart-throws,” “climbs,” or “karate chops” into release. One tool that can help: Indian clubs. The added inertia from the end-weighted design exaggerates this spiraling into ball release (often referred to as “centrifugal” force). Tips: -Find the back hip to start the sequence (pelvis> trunk > arm). -Relaxed arm, neutral wrist. -Progress from lassos to figure 8’s and get creative from there. -Should feel like the arm is “left behind,” not “leading the way.” -Can do holds or throws into a net. -Going too heavy can negate any benefits and lead to an axe-throwing pattern as the arm tenses up. Watch out for this if you go over 1lb.

Ben Brewster

11,888 просмотров • 6 месяцев назад

The Underrated Muscle That Shields Your UCL 🛡️ The Flexor Digitorum Superficialis (FDS) doesn’t get enough credit. It’s the muscle that bends the first two knuckles of your fingers—and it also happens to be one of the primary defenders of your UCL. 📚 Research consistently shows that the FDS, along with the Flexor Carpi Ulnaris (FCU), plays a crucial role in protecting the medial elbow during throwing. These two muscles: 🔗 Cross the inside of the elbow 🎯 Align perfectly to counteract valgus stress 🛡️ Can dynamically shield the UCL when properly trained 🧠 But it’s not just about strength—timing matters too. During the throw, the muscle-tendon chain must stiffen at just the right moment to offload stress from the UCL. ✅ How to train it: 💥 High-load, short-burst contractions ⏳ Low-load, long-duration holds and movement work This builds both strength and endurance—two critical layers of protection. 👉 Other muscles like the Pronator Teres (crosses the elbow and pulls laterally) and even the FDP (runs to the fingertips) may assist too—but the FDS should be a priority if you care about elbow durability. Protect your UCL. ⚡️RETWEET THIS AND WE WILL DM YOU VIDEOS OF OTHER VARIATIONS THAT WE LIKE!

The Underrated Muscle That Shields Your UCL 🛡️ The Flexor Digitorum Superficialis (FDS) doesn’t get enough credit. It’s the muscle that bends the first two knuckles of your fingers—and it also happens to be one of the primary defenders of your UCL. 📚 Research consistently shows that the FDS, along with the Flexor Carpi Ulnaris (FCU), plays a crucial role in protecting the medial elbow during throwing. These two muscles: 🔗 Cross the inside of the elbow 🎯 Align perfectly to counteract valgus stress 🛡️ Can dynamically shield the UCL when properly trained 🧠 But it’s not just about strength—timing matters too. During the throw, the muscle-tendon chain must stiffen at just the right moment to offload stress from the UCL. ✅ How to train it: 💥 High-load, short-burst contractions ⏳ Low-load, long-duration holds and movement work This builds both strength and endurance—two critical layers of protection. 👉 Other muscles like the Pronator Teres (crosses the elbow and pulls laterally) and even the FDP (runs to the fingertips) may assist too—but the FDS should be a priority if you care about elbow durability. Protect your UCL. ⚡️RETWEET THIS AND WE WILL DM YOU VIDEOS OF OTHER VARIATIONS THAT WE LIKE!

Armored Heat

38,821 просмотров • 1 год назад

Struggling to improve your bench press? Here’s how to identify and fix your weaknesses to increase your bench Let’s start with some form tips Big Arch - Retract your shoulder blades and drive your traps into bench by digging them into the pad. Maintain that tightness throughout the duration of the lift Bend the Bar - Act like you’re trying to bend the bar before you lift off. This causes you to externally rotate elbows to engage your lats which is crucial for a heavy bench Deep Breath - Take a deep breath before lift off and hold it in until you lift the bar where you’ll blow the air out on the way up Keep wrists straight - Wrap up your wrists tight with some wrist wraps. Don’t let wrists go limp on the concentric (lifting portion of the press). You’re losing poundage if you do Lower the bar with control - This is where lats and rear delts come into play. Nice and controlled descent and hit just below pecs Keep the arch - don’t let the bar sink into your chest and lose your arch. Keep air in and core tight the entire lift. This shortens the range of motion and allows you to stay tight and in control of the bar Leg drive and act like you’re standing up off the bench - As you explode up, drive your feet and push the bar back as if you’re trying to stand up off the bench. Weak off the chest? Likely an issue with pec strength. Here’s some exercises to help with that: -Pause Bench (1-3 seconds) -Wide Grip Bench -Incline Barbell Press -Spoto Presses -Weighted Dips -DB Flat/Incline Presses Weak with the lockout portion of the lift? Likely a weakness in your triceps or shoulders. Exercises to help with that: -Close Grip Bench -Board Presses -Pin Presses -Floor Presses -Skullcrushers -Weighted Dips -Military Presses -Slingshot Press -JM Presses -Overhead Presses Few other pieces of advice: 1) Get that back as big and strong as you can! Makes it a helluva lot easier to control the weight and add stability if our lats can support the weight. This will also carry over into your squat and deadlift. Row, row, and then row some more. Pullups/Pulldowns like crazy especially before you bench to get blood flowing back there which will help you feel and engage your lats before you lift. 2) Get a mini bicep pump from some curls before you press. Nothing heavy but having some blood in the biceps can help with tendonitis issues and help protect your joints. 3) Warm up the shoulders using a resistance band to get blood flowing to the rear delts and loosen up the shoulders. Take a foam roller and scrub the hell out of your lats as well to loosen up your shoulders.

Struggling to improve your bench press? Here’s how to identify and fix your weaknesses to increase your bench Let’s start with some form tips Big Arch - Retract your shoulder blades and drive your traps into bench by digging them into the pad. Maintain that tightness throughout the duration of the lift Bend the Bar - Act like you’re trying to bend the bar before you lift off. This causes you to externally rotate elbows to engage your lats which is crucial for a heavy bench Deep Breath - Take a deep breath before lift off and hold it in until you lift the bar where you’ll blow the air out on the way up Keep wrists straight - Wrap up your wrists tight with some wrist wraps. Don’t let wrists go limp on the concentric (lifting portion of the press). You’re losing poundage if you do Lower the bar with control - This is where lats and rear delts come into play. Nice and controlled descent and hit just below pecs Keep the arch - don’t let the bar sink into your chest and lose your arch. Keep air in and core tight the entire lift. This shortens the range of motion and allows you to stay tight and in control of the bar Leg drive and act like you’re standing up off the bench - As you explode up, drive your feet and push the bar back as if you’re trying to stand up off the bench. Weak off the chest? Likely an issue with pec strength. Here’s some exercises to help with that: -Pause Bench (1-3 seconds) -Wide Grip Bench -Incline Barbell Press -Spoto Presses -Weighted Dips -DB Flat/Incline Presses Weak with the lockout portion of the lift? Likely a weakness in your triceps or shoulders. Exercises to help with that: -Close Grip Bench -Board Presses -Pin Presses -Floor Presses -Skullcrushers -Weighted Dips -Military Presses -Slingshot Press -JM Presses -Overhead Presses Few other pieces of advice: 1) Get that back as big and strong as you can! Makes it a helluva lot easier to control the weight and add stability if our lats can support the weight. This will also carry over into your squat and deadlift. Row, row, and then row some more. Pullups/Pulldowns like crazy especially before you bench to get blood flowing back there which will help you feel and engage your lats before you lift. 2) Get a mini bicep pump from some curls before you press. Nothing heavy but having some blood in the biceps can help with tendonitis issues and help protect your joints. 3) Warm up the shoulders using a resistance band to get blood flowing to the rear delts and loosen up the shoulders. Take a foam roller and scrub the hell out of your lats as well to loosen up your shoulders.

Bailey Schober | Men’s Fitness & Nutrition Coach

26,038 просмотров • 7 месяцев назад

Chest Workout Routine To build a great chest, you need the right workout routine. This routine will help you effectively target your chest muscles and build strength and size. Warm-up (5-10 minutes) It is important to warm up before starting any workout. This prevents injury and prepares the muscles for the workout. * Light cardio (such as jumping jacks or skipping) * Dynamic stretching (such as arm circles, torso twists) Main Workout Perform the following exercises in 3-4 sets, with 8-12 repetitions in each set. Rest 60-90 seconds between each set. * Barbell Bench Press * This is one of the most effective exercises for the chest. It targets the upper, middle and lower chest muscles. * How to do: Lie on your back on a bench, feet firmly planted on the floor. Hold the barbell slightly wider than shoulder-width apart. Bring the barbell down to your chest and then push it up. * Incline Dumbbell Press * This exercise especially helps develop the upper chest muscles. * How to do: Sit on an inclined bench (about 30-45 degrees). Hold a dumbbell in each hand. Push the dumbbells up above your chest, then slowly bring them down. * Dumbbell Fly * This exercise helps stretch the chest muscles and give a deep cut. * How to do: Lie on the bench on your back, holding a dumbbell in each hand. With your arms slightly bent, stretch the dumbbells above your chest as if you were hugging someone. Slowly bring them back to the starting position. * Cable Crossover * This exercise focuses on the inner chest muscles and provides a better definition. * How to do: Stand in the middle of the cable machine. Hold a handle with each hand. Bring your arms to the front, as if you are bringing your hands together. * Push-ups * Push-ups are a great bodyweight exercise that strengthens the chest, shoulders and triceps. * How to do: Come down on your palms and toes, keeping the body straight. Lower your chest close to the ground and then push up. If normal push-ups are difficult, you can do them on your knees. Cool-down (5-10 minutes) Cooling down and stretching after a workout is important for muscle recovery. * Do static stretches of the chest, shoulders and triceps. Hold each stretch for 20-30 seconds. Important tips * Progressive overload: Slowly increase the weight or increase the number of repetitions over time so that your muscles are constantly challenged. * Correct Form: Always focus on maintaining correct form. Incorrect form can lead to injuries and muscles not being targeted properly. * Nutrition: Adequate protein and a balanced diet are important for muscle growth. * Rest: Getting enough sleep and giving your chest a rest before the next workout is essential for muscle recovery and growth. This routine can help you build a strong and well-developed chest. Remember, consistency is key to seeing results!

Chest Workout Routine To build a great chest, you need the right workout routine. This routine will help you effectively target your chest muscles and build strength and size. Warm-up (5-10 minutes) It is important to warm up before starting any workout. This prevents injury and prepares the muscles for the workout. * Light cardio (such as jumping jacks or skipping) * Dynamic stretching (such as arm circles, torso twists) Main Workout Perform the following exercises in 3-4 sets, with 8-12 repetitions in each set. Rest 60-90 seconds between each set. * Barbell Bench Press * This is one of the most effective exercises for the chest. It targets the upper, middle and lower chest muscles. * How to do: Lie on your back on a bench, feet firmly planted on the floor. Hold the barbell slightly wider than shoulder-width apart. Bring the barbell down to your chest and then push it up. * Incline Dumbbell Press * This exercise especially helps develop the upper chest muscles. * How to do: Sit on an inclined bench (about 30-45 degrees). Hold a dumbbell in each hand. Push the dumbbells up above your chest, then slowly bring them down. * Dumbbell Fly * This exercise helps stretch the chest muscles and give a deep cut. * How to do: Lie on the bench on your back, holding a dumbbell in each hand. With your arms slightly bent, stretch the dumbbells above your chest as if you were hugging someone. Slowly bring them back to the starting position. * Cable Crossover * This exercise focuses on the inner chest muscles and provides a better definition. * How to do: Stand in the middle of the cable machine. Hold a handle with each hand. Bring your arms to the front, as if you are bringing your hands together. * Push-ups * Push-ups are a great bodyweight exercise that strengthens the chest, shoulders and triceps. * How to do: Come down on your palms and toes, keeping the body straight. Lower your chest close to the ground and then push up. If normal push-ups are difficult, you can do them on your knees. Cool-down (5-10 minutes) Cooling down and stretching after a workout is important for muscle recovery. * Do static stretches of the chest, shoulders and triceps. Hold each stretch for 20-30 seconds. Important tips * Progressive overload: Slowly increase the weight or increase the number of repetitions over time so that your muscles are constantly challenged. * Correct Form: Always focus on maintaining correct form. Incorrect form can lead to injuries and muscles not being targeted properly. * Nutrition: Adequate protein and a balanced diet are important for muscle growth. * Rest: Getting enough sleep and giving your chest a rest before the next workout is essential for muscle recovery and growth. This routine can help you build a strong and well-developed chest. Remember, consistency is key to seeing results!

Dev Fitness Expert

11,047 просмотров • 1 год назад

Weighted dip tips ⬇️ 1) Break at the elbows under control and don’t dive bomb into the bottom range. Load the pecs, triceps and delts under control. 2) I like a slight pause in the full stretch (bottom position) to limit the stretch reflex and allow the pressing musculature to take over instead of other shit. 3) Powerful concentric out of the bottom and think about “driving bicep to bicep” as you initiate here. 4) Use a weight that allows you to do all the above in that 6-12 rep range. (My preferred rep range for dips) If I could only do one “press” for the rest of my training career…it’d be a weighted dip. Absolute classic.

Weighted dip tips ⬇️ 1) Break at the elbows under control and don’t dive bomb into the bottom range. Load the pecs, triceps and delts under control. 2) I like a slight pause in the full stretch (bottom position) to limit the stretch reflex and allow the pressing musculature to take over instead of other shit. 3) Powerful concentric out of the bottom and think about “driving bicep to bicep” as you initiate here. 4) Use a weight that allows you to do all the above in that 6-12 rep range. (My preferred rep range for dips) If I could only do one “press” for the rest of my training career…it’d be a weighted dip. Absolute classic.

Francis Melia

14,770 просмотров • 8 месяцев назад

Hitting starts WAY before getting into the box. Below are 6 steps that will lead to more consistent hitting… 1. I believe it all starts the night before with a good PM routine leading to a good night of sleep. Know that a great day today started the night before. 2. Have a solid pre-game routine and be consistent with it. (cage work, BP, standing in on bullpens, visualization, journaling, nap, limit screen time, etc.) 3. Know when your at-bat starts so you can segment the game and turn up the intensity of your focus. Is it when you’re in the hole, on deck, when you put your batting gloves on? 4. When you’re on deck, act like you’re in the box. This time is crucial to take control of your self-talk and breath, and get in sync with the pitcher. 5. Walk with big body language to the plate. Whether you are 10 for your last 15 or 0 for your last 15, carry yourself like the most confident version of you at all times. 6. Have a solid pre-pitch routine. Utilize your breath and make sure your self-talk is directing your focus to what you WANT to happen, rather than what you HOPE doesn’t happen. The great part about these steps is that they are all 100% in your control. Be great with them, and you will win the inner war, and you will become a much more consistent hitter.

Hitting starts WAY before getting into the box. Below are 6 steps that will lead to more consistent hitting… 1. I believe it all starts the night before with a good PM routine leading to a good night of sleep. Know that a great day today started the night before. 2. Have a solid pre-game routine and be consistent with it. (cage work, BP, standing in on bullpens, visualization, journaling, nap, limit screen time, etc.) 3. Know when your at-bat starts so you can segment the game and turn up the intensity of your focus. Is it when you’re in the hole, on deck, when you put your batting gloves on? 4. When you’re on deck, act like you’re in the box. This time is crucial to take control of your self-talk and breath, and get in sync with the pitcher. 5. Walk with big body language to the plate. Whether you are 10 for your last 15 or 0 for your last 15, carry yourself like the most confident version of you at all times. 6. Have a solid pre-pitch routine. Utilize your breath and make sure your self-talk is directing your focus to what you WANT to happen, rather than what you HOPE doesn’t happen. The great part about these steps is that they are all 100% in your control. Be great with them, and you will win the inner war, and you will become a much more consistent hitter.

Brandon Guyer - Major League Mindset

51,840 просмотров • 1 год назад

What if the #1 thing your joints need, is the #1 thing you’re told not to do? Well, that’s been precisely my experience as an athlete and coach. Example: “It hurts to press with full range of motion. What should I do?” You just answered it. What if you grabbed the 5 pound dumbbells and rebuilt from there? Thousands of people have found years of MAJOR problems to resolve with this approach. It works because your connective tissue CAN grow and strengthen - but limitation further broadens the discrepancy between your muscle tissue and connective tissue. You CAN rebuild to become a more bulletproof version of yourself. But not by working through pain. And not by avoiding the positions we are broadly told to avoid. Face the level of ability you DO have, and you can gradually turn your connective tissue into a strength! Yours in Solutions, Ben Coaching: Equipment:

What if the #1 thing your joints need, is the #1 thing you’re told not to do? Well, that’s been precisely my experience as an athlete and coach. Example: “It hurts to press with full range of motion. What should I do?” You just answered it. What if you grabbed the 5 pound dumbbells and rebuilt from there? Thousands of people have found years of MAJOR problems to resolve with this approach. It works because your connective tissue CAN grow and strengthen - but limitation further broadens the discrepancy between your muscle tissue and connective tissue. You CAN rebuild to become a more bulletproof version of yourself. But not by working through pain. And not by avoiding the positions we are broadly told to avoid. Face the level of ability you DO have, and you can gradually turn your connective tissue into a strength! Yours in Solutions, Ben Coaching: Equipment:

KneeOverToesGuy

87,938 просмотров • 2 лет назад

Rebounding, or jumping on a mini-trampoline, offers a variety of health benefits for the body that are both surprising and impressive. Here’s a detailed look at some of the key advantages: 1. Improved Cardiovascular Health ❤️ Rebounding is an excellent way to get your heart pumping and improve cardiovascular health. The rhythmic motion increases heart rate, promoting better circulation and strengthening the heart muscle over time. 2. Lymphatic System Boost 🌿 Unlike many other forms of exercise, rebounding is particularly effective at stimulating the lymphatic system. The up-and-down motion helps to flush out toxins, waste, and other unwanted materials from the body, which can enhance your immune system and overall health. 3. Enhanced Balance and Coordination ⚖️ The unstable surface of the trampoline forces your body to engage multiple muscles to maintain balance, which over time improves your coordination and stability. This can be especially beneficial for older adults looking to maintain their independence and reduce the risk of falls. 4. Low-Impact Exercise 🌟 Despite its effectiveness, rebounding is gentle on the joints. The trampoline absorbs much of the impact, making it a great option for those with joint pain or those recovering from injuries, while still providing a high-intensity workout. 5. Muscle Toning and Strengthening 💪 Rebounding works out various muscle groups, particularly in the core, legs, and lower back. Regular sessions can lead to improved muscle tone, increased strength, and better posture. 6. Improved Bone Density 🦴 The gentle impact on bones from rebounding can stimulate bone growth and increase bone density, which is crucial for preventing osteoporosis and maintaining bone health as we age. 7. Stress Relief and Mental Health 😌 The rhythmic motion of bouncing has been shown to have calming effects, reducing stress and anxiety. Additionally, the physical activity releases endorphins, the body's natural mood lifters, which can help to combat depression and improve overall mental well-being. 8. Better Digestion and Gut Health 🍎 Rebounding can also positively impact digestion by stimulating the digestive tract, promoting better nutrient absorption, and reducing issues like constipation. The gentle motion helps to massage the intestines, aiding in regular bowel movements. 9. Increased Energy Levels ⚡️ Regular rebounding can lead to higher energy levels. The exercise helps to improve circulation and oxygen flow throughout the body, which can leave you feeling more energized and less fatigued throughout the day. 10. Weight Loss and Fat Burning 🔥 Rebounding is an effective calorie-burning exercise. It increases metabolism and helps to burn fat, making it a great option for those looking to lose weight or maintain a healthy weight. Incorporating just a few minutes of rebounding into your daily routine can provide a wide array of benefits, making it a versatile and effective way to support your overall health and well-being.

Rebounding, or jumping on a mini-trampoline, offers a variety of health benefits for the body that are both surprising and impressive. Here’s a detailed look at some of the key advantages: 1. Improved Cardiovascular Health ❤️ Rebounding is an excellent way to get your heart pumping and improve cardiovascular health. The rhythmic motion increases heart rate, promoting better circulation and strengthening the heart muscle over time. 2. Lymphatic System Boost 🌿 Unlike many other forms of exercise, rebounding is particularly effective at stimulating the lymphatic system. The up-and-down motion helps to flush out toxins, waste, and other unwanted materials from the body, which can enhance your immune system and overall health. 3. Enhanced Balance and Coordination ⚖️ The unstable surface of the trampoline forces your body to engage multiple muscles to maintain balance, which over time improves your coordination and stability. This can be especially beneficial for older adults looking to maintain their independence and reduce the risk of falls. 4. Low-Impact Exercise 🌟 Despite its effectiveness, rebounding is gentle on the joints. The trampoline absorbs much of the impact, making it a great option for those with joint pain or those recovering from injuries, while still providing a high-intensity workout. 5. Muscle Toning and Strengthening 💪 Rebounding works out various muscle groups, particularly in the core, legs, and lower back. Regular sessions can lead to improved muscle tone, increased strength, and better posture. 6. Improved Bone Density 🦴 The gentle impact on bones from rebounding can stimulate bone growth and increase bone density, which is crucial for preventing osteoporosis and maintaining bone health as we age. 7. Stress Relief and Mental Health 😌 The rhythmic motion of bouncing has been shown to have calming effects, reducing stress and anxiety. Additionally, the physical activity releases endorphins, the body's natural mood lifters, which can help to combat depression and improve overall mental well-being. 8. Better Digestion and Gut Health 🍎 Rebounding can also positively impact digestion by stimulating the digestive tract, promoting better nutrient absorption, and reducing issues like constipation. The gentle motion helps to massage the intestines, aiding in regular bowel movements. 9. Increased Energy Levels ⚡️ Regular rebounding can lead to higher energy levels. The exercise helps to improve circulation and oxygen flow throughout the body, which can leave you feeling more energized and less fatigued throughout the day. 10. Weight Loss and Fat Burning 🔥 Rebounding is an effective calorie-burning exercise. It increases metabolism and helps to burn fat, making it a great option for those looking to lose weight or maintain a healthy weight. Incorporating just a few minutes of rebounding into your daily routine can provide a wide array of benefits, making it a versatile and effective way to support your overall health and well-being.

Barbara Oneill

173,851 просмотров • 1 год назад

Most people think a productive morning has to be intense. It doesn’t. Sometimes the smartest thing you can do for your body is spend a few quiet minutes moving through your full range of motion instead of immediately asking it to perform. That’s what makes simple mobility work so underrated. It can become a reset button not just for stiffness, but for how you approach the rest of the day. And there’s a bigger lesson here: the best routine isn’t necessarily the hardest one. It’s the one you can keep doing long enough for it to become part of your life. Nine minutes sounds small. Done consistently, small can become powerful.

Most people think a productive morning has to be intense. It doesn’t. Sometimes the smartest thing you can do for your body is spend a few quiet minutes moving through your full range of motion instead of immediately asking it to perform. That’s what makes simple mobility work so underrated. It can become a reset button not just for stiffness, but for how you approach the rest of the day. And there’s a bigger lesson here: the best routine isn’t necessarily the hardest one. It’s the one you can keep doing long enough for it to become part of your life. Nine minutes sounds small. Done consistently, small can become powerful.

Wealth Mail

209,739 просмотров • 14 дней назад

Billy Chapel (Kevin Costner) was on to something with his ‘Clear the Mechanism’ routine! Watch as he: - Looks at a focal point to get back to the present-moment - Uses his breath to lock in and slow everything down - Takes control of his self-talk to direct his thoughts I firmly believe that the 10-15 seconds in-between every pitch are more important than the pitch itself. This time needs to be dominated by ballplayers. A great way to do that is for players to have a set pre-pitch routine that leads to them taking control of their thoughts, their breath, their self-talk, and their focus. This will help them regulate their emotions, reset, gain self-control, block out distractions, and maintain composure during high-pressure situations. Competition can be chaotic and unpredictable. So, the key is for players to have a system in place to deal with adversity not IF, but WHEN it comes their way so that they aren’t surprised by it.

Billy Chapel (Kevin Costner) was on to something with his ‘Clear the Mechanism’ routine! Watch as he: - Looks at a focal point to get back to the present-moment - Uses his breath to lock in and slow everything down - Takes control of his self-talk to direct his thoughts I firmly believe that the 10-15 seconds in-between every pitch are more important than the pitch itself. This time needs to be dominated by ballplayers. A great way to do that is for players to have a set pre-pitch routine that leads to them taking control of their thoughts, their breath, their self-talk, and their focus. This will help them regulate their emotions, reset, gain self-control, block out distractions, and maintain composure during high-pressure situations. Competition can be chaotic and unpredictable. So, the key is for players to have a system in place to deal with adversity not IF, but WHEN it comes their way so that they aren’t surprised by it.

Brandon Guyer - Major League Mindset

67,092 просмотров • 2 лет назад