Good morning - Broomstick
We are placing this here to show you all that you can still do good mornings if you suck so bar you can’t use the bar.
Foam Squats
This is a great devise to help those who have a hard time keeping their back arch when coming off the box while box squatting.
Foam Pressing
I always remember the famous quote from Dave Tate, “I’ll press off of anything. Give me a hoagie and I’ll press off that thing!” I swear I’m not making that up.
Floor Press w/ Chains
I am huge fan of the floor press and think this variation is about as good as the original.
Fat Bar Over head Press
There is not much to an over head press that has not already been said 100 times.
Fat Bar Chain Press
The chain press is a max effort movement to help develop the lockout power of the bench press.
Double Band Rack Pulls
Take a band (band strength depends on your strength and how much extra tension you want to add to the DL).
Close Grip Chain Lockouts
This is a great exercise to increase your lockout strength and is a good variation on the standard rack lockout.
Cambered Bar Box Squats
The cambered squat bar is an excellent variation to a straight bar for several reasons.
Cambered Bar Bench Press
The cambered bar bench press is one of the best ways to increase the strength off of your chest.
Board Presses Without Partner
Many times it is hard to find someone to train with and this can be especially difficult when you need a spot or someone to hold the boards when performing a board press.
Board Press with Bench Shirt
I do understanding most readers don’t bench press with a shirt and more than likely never will.
Barbell Curls w/ Chains
I’m not a big fan of curls. In fact, I can count on my back hairs how many reps I’ve done over my lifetime.
Back Hyper Complex
Work the entire posterior chain. Lifter performs a back hyper extension and then rows the barbell to their midsection.
Back Extension / Row Combination
Setup in a GHR, Back Extension or Roman Chair. Extend hips and lock into place close to parallel to the floor.
5 Board Press
The 5 Board Press, along with the 4 Board Press, is one of of the best ways to increase lockout strength for your bench press.
5 Board Floor Press
The 5 Board Floor Press is performed just like a regular 5 Board Press except that you are lying on the floor.
4 Board Floor Press
The 4 Board Floor Press is performed just like a regular 4 Board Press except that you are lying on the floor.
3 Board Press
The 3 Board Press is also a great way to control the range of motion if you are dealing with shoulder and pec injuries.
1 Board Press
The 1 Board Press has become a favorite of lifters, from raw to equipped lifters. To perform this exercise, all you need is a one board (a 2×6 works perfectly) and a regular bench.
Straight Arm Band Pulldowns
So every time you want to do this exercise, remember Troy and his annoying ways.
Reverse Band Incline Press
This isn’t a common exercise but it great variation to throw in as well as a great way to do inclines if you have shoulder problems.
Reverse Band 5 Board Press
This lift is usually only done by lifters that have a very long wingspan and have a very large ROM.
Reverse Band 3 Board Press
This lift isn’t very popular but I have seen it done by lifters wishing to do something very different and for those that do have shoulder problems.
Pull-Thru Band Goodmorning
Loop the band around the base of the rack. Place the other end of the band around your neck.
Pin Pulls with Double Mini Bands
Using Bands with Pin Pulls is a great way to get extra work out of the glutes.
Low Row with Band
Attach two bands (any size, depending on your strength level), each to one side of the power rack. Run a lat pull bar through the middle of the bands.
Leg Raises with Mini Band (med ball)
Loop a mini band to a power rack or other stable piece of equipment.
Hip Squat with Bands
This is a special exercise I use to teach the hips to fire while keeping the back arched.