Muscle Up Health And Performance

Chest Supported Row Right/Wrong! ✅❌

❌ Chest lifted off the pad, turning it into a momentum row
✅ Chest in contact with the pad throughout, upper body stays still

❌ Pulling with the hands and arms, biceps taking over
✅ Lead with the elbows, think about driving them back behind you

❌ Shoulder blades not moving, just bending the arms
✅ Squeeze the shoulder blades together at the back of the movement

❌ Grip too wide, shifting load onto the rear delts
✅ Grip at shoulder width or narrower, mid back stays in control

❌ Rushing the return, letting the weight drop forward
✅ Slow on the way out, full stretch at the front before the next rep

The chest supported row removes momentum from the equation entirely. If you’ve been rowing standing or bent over and never feeling it in your back, this is worth trying!

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Stress might be the reason your body isn’t changing, and most people never connect the two.

When cortisol stays elevated, which happens when you’re busy, under-slept, and even pushing hard in the gym on top of everything else, your body can become more likely to store fat around the midsection.

It’s a protective response. Your body thinks it’s under threat and holds on accordingly.

So the harder you train without addressing the stress, the more you can actually work against yourself.

This doesn’t mean train less. It means train smarter, recover properly, and pair the effort with nutrition that actually supports your goal rather than fights it.

The stomach is usually the last place to change and the first place people look. But it responds to the full picture, not just the sessions.

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🎉 7TH BIRTHDAY PRIZE WALL WINNERS — PART 5 🎉

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🎉 7TH BIRTHDAY PRIZE WALL WINNERS — PART 4 🎉

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🎉 7TH BIRTHDAY PRIZE WALL WINNERS — PART 2 🎉

The winners are in! 👀

Congratulations to our first round of Prize Wall winners! 🏆

Check the video to see if your name is called!

🎉 7TH BIRTHDAY PRIZE WALL WINNERS — PART 1 🎉

The winners are in! 👀

Congratulations to our first round of Prize Wall winners! 🏆

Check the video to see if your name is called!

Incline Chest Press Machine Right/Wrong! ✅❌

❌ Seat too low, turning it into a shoulder press
✅ Seat adjusted so the handles sit in line with chest

❌ Gripping too wide, shifting load onto the shoulders
✅ Grip just outside shoulder width, chest stays in control

❌ Elbows flaring out at ninety degrees
✅ Elbows at roughly forty five degrees, shoulders stay out of it

❌ Bouncing the weight off the bottom of the movement
✅ Controlled on the way back, pause briefly before pressing

❌ Shrugging the shoulders forward as you press
✅ Shoulders pinned back into the pad throughout

The incline press targets the upper chest. Most people never feel it there because the setup puts the shoulders in charge before the movement even starts. Here’s how to correct that!

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Most people who train consistently still don’t make much progress. And it’s not because they’re not trying.

It’s because effort without direction tends to gravitate toward what’s comfortable. The exercises you’re already good at. The weights that don’t feel too challenging. The workouts that feel productive but don’t actually push anything forward.

This isn’t laziness. It’s just what happens when you’re making a hundred small decisions every session without a clear framework guiding them.

A coach removes that problem entirely. The plan is already made. The progressions are already mapped. Your only job is to show up and do the work.

And removing that decision fatigue from your training changes thigns for you, faster than you could imagine.

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