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WATCH: Reconsider Bands as Your Strength Warm-up
Are you really utilizing your muscles at their maximum strength?
Workout of the Day: Chest, Shoulders, and Triceps with Mark Dugdale
1. Incline Bench Press 2. Banded Dumbbell Flat Bench 3. Dips with Chains and Machine Flyes 4. Shoulder Press and High Lateral Plate Raises 5. Machine Laterals 6. Rear Delt Swings and Close Grip Bench — click to see the sets, reps, and equipment I used for this chest, shoulders, and triceps workout.
Skip’s Tips for Training Each Muscle Group
There are a lot of great tips, but these are what I consider the best for training back, shoulders, chest, triceps, biceps, calves, legs, and abs.
Off-Season Bodybuilding Program for Powerlifters and Strongman Competito...
A good off-season program gives your joints a break, helps you put on quality muscle, and gives you a mental break from the rigors of competing so you can just have some fun training. This program provides all of those things.
The Shoulder Day From Hell
A shoulder day that will leave you never wanting to move your arms again.
Build a Bigger Bench: The Female Edition
The bench press is typically the weakest lift for women. It’s no mystery why—they require a targeted approach.
How The OBB Power Handles Do More Than Save Your Shoulders
The OBB Power Handles aren’t just great for saving your shoulders and elbows, they are great assistance work and stability as well!
Cambered Bar Squats With Casey Williams
Save your shoulders by incorporating Cambered Bar squats into your squat routine.
What Muscle Proportions Create the Ideal Aesthetic Physique?
These illustrations from Reddit user /u/Chicken_Mcfugget demonstrate the impact of small muscular changes.
A Push-Up Is Not Just a Push-Up
This typical throw-away, punishment exercise is in fact a highly-technical skill capable of teaching and reinforcing proper movement patterns.
EliteFTS™ Cambered Bar Overhead Press
EliteFTS™ Julia Ladewski performs a set of overhead presses with an EliteFTS™ Rackable Cambered Squat Bar.
A Mountain Dog Chest Training Session
Looking to build pro level pecs? Mark Dugdale shares a workout designed by coach and elitefts™ advisor John Meadows.
3 Mobility Drills for Olympic Weightlifters
While being coached by Leo Totten and Mike Gattone at the NSCA National Conference, they finally got me to the point where I could actually catch a clean.
Upright Row with Rope & Kettlebell Grip Variations
Set of upright rows with rope handle attached to a kettlebell. First half of the set with overhand grip and second with underhand grip
Seated Lateral Raise With Chains
Mountain Dog Diet and Training Founder John Meadows preforming side raises with Elitefts™ chains.
Reverse Band Bench Toss
I’ve seen bench press throws prescribed by several coaches over the years, but personally I never liked the idea of tossing a barbell up in the air and catching it.
Obtain Flexibility in Shoulders
Rehab Specialist Mike Robertson talks shoulder flexibility with powerlifter Adam Driggers.
Get Healthy Hips and Shoulders with the Naked Get Up: Part 2
The get up will bring out everyone’s weak points; it’s a great assessment tool and corrective movement and also one of the greatest full body strength exercises.
Swiss Bar Clean and Press
Take a narrow grip, clean the bar up to your shoulders and then press overhead.
Swiss Bar Military Press
The Swiss Bar military press is a great exercise to improve the strength of your shoulders and triceps.
Swiss Bar Press with Bands Around Wrist
Video demonstration of Swiss Bar Press with Bands Around Wrist.
Swiss Bar Overhead Press
The overhead press is a staple for bodybuilders, powerlifters, strongmen, and pretty much everybody.
Leverage Flyes
These are a great way to add some stretching with slight loading to your program, or, you can add these to a long complex of Grappler movements using the bar or very light weights.
Seated Side Raise
This exercise is one that you do after you hit a huge PR on a board press or something similar and just don’t care what you do.
One Arm Seated Clean & Press
This exercise can be used as a warm-up or as a progression to the standing version utilizing a barbell or various odd objects.
Shoulder Press Pushup
This is a great variation of shoulder press instead of using dumbbells or a barbell.
Side to Side Push up
The lifter will perform a typical push-up and while in the bottom position will push to the left and to the right and then back to center and finish at lockout, repeat.
Sledge - One Arm Around Head
This is a great shoulder mobility movement and serves as a great warm up exercise
Front Raises with Kettlebells
This movement is performed the same way you would a standard dumbbell front raise except you will be using Kettle bells.
Double-Kettlebell High Pulls
Another plus is that there truly is no resisting the bells on the way down.
Bentover Rear Delt with KBs
This movement is performed the same way as rear lateral raises with dumbbells.
One-Arm Kettlebell Military Press w/Bands
These are an added variation to military pressing with kettlebells.