These exercises, unlike this guy, are pretty awesome and you should at some point and time do them.
Incline Bench Row with Dumbbells:
We sit a lot..like, all day, in a flexion (pulled forward) position which results in shoulders forward Desk Jockey Syndrome.
To correct this people could use some more rowing, a lot more….like 2 times as much rowing (pulling) as pushing.
But here’s the problem with most rows: They require a good deal of thoracic extension and scapular control which, are mobility issues that people with Desk Jockey Syndrome, do not have.
So they do rows and look like this:
Notice the rounded over or chest “caved in” posture.
Rows should look like this:
Shoulders back, chest up and hips “locked in”.
Instead of trying to put square pegs in round holes we need to figure out a way to get into a “good” position easily and the Incline Bench Row with Dumbbells does this.
Lying on the bench doesn’t allow the lifter to get into a thoracic flexion based position cause umm, the bench is in the way.
It’s also easier to keep a good “line of pull” and get a good shoulder-blade pinch in the back.
This exercise can be done with a barbell, but it’s awkward and sucks…don’t waste your time.
Dumbbells give you a better range of motion and a more natural line of pull.
Incline Bench Row with Dumbbells:
Key Points:
- Try to “pull the chest up”.
- Shoulders back and down, try not to “round over”.
- Pull the elbows through the ribs. Aim for the thumbs to hit the ribs just at or below the nipple line.
- Keep the bench at about a 15-30 degree angle – too high and it’s like an upright row, when in doubt less angle is better.
- Pinch the shoulders together as hard as possible in the back.
Dumbbell Floor Press:
If you workout you bench, maybe a lot, probably too much and your shoulders are feeling it.
Like it or not, even with “spot on” bench technique your shoulders are taking a beating from benching.
If you’re like most of us you get what’s termed “pressed out” which is lifter speak for “my shoulder and or lower back is jacked from benching too much”.
How do we get around this?
Either don’t press (which isn’t possible, right? I mean, what else would you do on National Bench Press Day errr, Monday) or do the Floor Press.
The Floor Press limits the range of motion, therefore the shoulder rotation and stress on the shoulder joint.
The Dumbbells allow for a more natural path than the straight bar, even though barbell floor presses are a great exercise.
It takes the legs out of the equation so it’s almost purely an upper body exercise.
It’s easier on the low back because of the lack of an arch.
Just a FYI….In general, I prefer to use barbell floor presses as opposed to bench presses with my clients.
Especially when lifting heavier weights for singles, triples or fives, because of the how easy it is to learn, load safely and still be very effective as a strength builder.
Dumbbell Floor Press:
Key Points:
- Pack the shoulders (pinched together and down) at the set-up and keep it them there.
- Tuck, don’t flare the elbows.
- Forearms should be vertical (or really close to that) at the bottom position.
- You can either tap the triceps lightly on the bottom or pause for a count (pausing builds more explosiveness).
- Keep the chest pushed out, don’t get “small” or flatten out the upper back.
- Grip the dumbbells hard throughout the movement.
- Be “fast” off the bottom, aim to accelerate the weight through the lockout.
Slider Hamstring Curls:
You can never have enough “posterior chain”.
The stronger your butt and hamstrings are the better.
You’ll look better, feel better and perform better.
This exercise is great for warmups or as an accessory lift and is a great progression from its stability ball cousin.
Be warned however, when this exercise is done correctly it can cause MASSIVE cramping and soreness in the hamstrings the first few times.
Slider Hamstring Curls:
Key Points:
- Keep the abs tight.
- DO NOT overarch, the low back/ hip angle should not change at anytime in the exercise.
- Let the sliders go all the way out until the knee is straight.
- Pull the sliders with the hamstrings while simultaneously squeezing the glutes hard and driving the hips up forcefully.
- Drive up, pulling the feet in until you are up on the shoulders.
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