Sequence these corrective drills in this order before your next chest day and get a better workout.
With the same weight, do 8-10 Zottman curls, then 8-10 hammer curls, and finish with 8-10 alternating dumbbell curls.
This resisted ab rollout variation, set up at a 45-degree angle to the band, trains anti-extension, anti-rotation, and anti-lateral flexion.
Using the same weight, do 10-12 reverse-grip extensions, then 10-12 overhead extensions, and finally rep out on triceps pressdowns.
No ab wheel? No problem. Just use a stability ball. Also works great as a regressive exercise if the standard ab rollout is too tough for you.
Starting with a weight you can curl 12-15 times, do 8-10 reps on steep side of preacher bench, match those reps on the angled side, then stand and rep out.
Do this exercise before a chest workout to activate the pecs, or after a chest workout to really finish it off. Squeeze as hard as possible for 20 seconds per set.
These increase tension and build a strong mind-muscle connection. Shoot for no more than 5 reps per set. If you can get more, go slower.
Try this to improve lower body explosiveness, core stability, and upper body strength.
Make the unilateral RDL work even better. Pull your toe towards you.
Lean back until the abs engage and perform overhead presses. This will really bring up your core strength.
Take your core strength to the next level with this movement.
Strengthen your core and get some isolation work for your pecs at the same time with this unique movement.
This activates 4 times more lower abs, over 2 times the internal oblique and over 3 times the external oblique musculature compared to the standard plank.
Hit your chest and abs at the same time with this tough exercise.
Tension builds muscle and this variation provides a lot of tension on the pecs. Be sure the dumbbell held at the bottom doesn't rest against the body.
Overhead squats will improve your regular back squat technique and patterning.
Build your chest and enhance shoulder and elbow stability with this pressing variation. It'll even challenge your core.
Use kettlebells and a decline bench for your pullovers to increase tension and range of motion.
This variation hits the glutes and hams hard, and it's more knee-friendly than the forward lunge. Add an isometric hold on the last rep.
Keep the low back pushed into the floor to keep constant tension on the targeted muscles with this pullover variation.
Get better results with walking lunges by not alternating your legs. Maximize constant tension and occlusion by leading with the same leg.
Using 120 percent of your 1RM skull crusher, lower the KBs slowly, switch angles to an incline press, and press back to the top.
A simple lat activation drill that helps you prevent bar drift when deadlifting heavy.
Boost tension, cellular swelling, and create occlusion with this curl variation.