Tuesday, July 19, 2016

The Crow's Gym Thoughts: Vol. 242

Crow's #Gym Vol. 242
Look, I talk a lot about the gym, and the various anaerobic exercises that I want you all to try, but the most important thing is that you exercise. By exercise I mean doing a little more than what is normal. Some people take the stairs instead of the elevator, some park further away from work and get a few extra steps in every day. I actually have a pair of power bands woven into the seat of my chair so I can so a few presses here and there between typing tasks. Creativity is the best way to plan exercise, so get with it!

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Pre-Exhaustion
A technique used primarily on torso-muscle groups (chest, back, shoulders) which makes the weaker arm muscles temporarily stronger than normal, so basic exercises like bench press, lat machine pulldowns, and standing barbell presses can be pushed far past the point at which a bodybuilder would fail to continue a set. Preex involves supersetting an isolation exercise for a particular torso muscle (for example, flat bench flyes for the pecotral muscles) with a basic movement (for example, bench presses) for the same muscle.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Chest Exercises ..
Fly (PowerBlocks Standard)
Target Muscles: Pectoralis major (mid chest), Anterior deltoids, Pectoralis minor
Starting Position:
1. Lie on your back on a flat bench with your feet flat on the floor. If you have an excessive arch in your back, place your feet on a step so that your knees are bent at 90°.
2. Hold a dumbbell in each hand and hold them above your chest with your arms extended and palms facing each other. Bend your arms very slightly.
The Movement:
1. Slowly lower the PowerBlock (or Dumbbell) out to your sides in a semi-circular arc. Keep your elbows locked in the slightly bent position throughout the range of motion.
2. When your upper arms reach shoulder level and you feel a strong stretch in your shoulders, return the dumbbells to the starting position, following the same arc. Do not pause at the bottom of the movement.
Tips:
• Maintain the slight bend in your elbows. Don't allow them to bend to 90° otherwise this turns the movement into a dumbbell press.
• Do not allow your upper arms to go much below shoulder level as this could place excessive stress on the shoulder joints and risk muscle or tendon tears.
Variations:
Incline fly: Performing flys on an incline bench set at 30-45° increases the stress placed on the upper chest and anterior deltoids. It is therefore particularly good for developing mass and thickness in the upper chest.