DWT

It do be how it feels though right? 😂
And yes that is me when I was a kid 😂🤭
Who else feels the same way?

This exercise variation is for everyone that’s trying to get much more developed shoulders while still saving the rotator cuff in the long run 🙌

Key tips and tricks for this exercise ☝️

1. Your using a wide grip with your hands just outside of your shoulders. The reason for this is this action puts your shoulders into an externally rotated position throughout the entire movement thus saving you from shoulder/rotator cuff damage in the future.

2. Yes it does make the exercise harder, but It allows you to overload the medial deltoid a lot too. This is what helps gives you a nice shoulder cap.

3. A tip that’s not in the video is to not shrug the weight up. Instead you want to focus on pulling the weight up with your shoulders.

4. Reps and set idea’s = 5 sets of 5 reps, or progressively overload the muscle by increasing the weight and decreasing the reps each set. This would look something like this: 12/10/8/6 reps with a 1 minute rest in between each set.

This ones for everyone that’s looking to fill out their shirts....

We all do the good ole bench press, even an incline bench press which isn’t wrong and it’s not bad but, there is a more efficient way of targeting the upper chest muscles. The way you do this is by following the length of these muscle fibres and working with them.

Key tips/points 🔑

1. Change the angle of your hands. The angle of your hands shouldn’t be the traditional palms facing outwards. Instead they should be angled on a diagonal to match the angle of your upper arm (they should be parallel). This means the weight will follow the length of the upper chests muscle fibres resulting in way more activation from those fibres.

2. Bench angle/height does matter. To high and the front deltoids (front shoulder muscle) will take over the movement and you can say good bye to your upper chest gains. To low and now your focussing on the mid section of your chest (not that its bad to work the rest of your chest).

3. Even though it’s not in the video, target all the areas of the chest consistently and you will see some good results. Even though the upper chest will give your chest a much larger appearance when it’s developed 😉

Work hard, have fun, and be the hardest worker in the room 💪🏼

This exercise is fantastic for maximising muscular activation in your bicep as well as keeping your elbows and wrists safe at all times.

Key points:

1. Don’t jam your elbows hard in, this can cause problems in the future. Jamming your elbows in isn’t actually the preferred way your body likes to curl.

2. Pretend your curling a couple of dumbbells and drive through your pinkies. This will force your bicep to contract harder making the exercise a lot more effective. As I said in the video one of the functions of the bicep is to rotate the forearm so why not train it for its function too.

3. Everyone’s anatomy is different, so this allows for everyone to reposition the handles on the bar including the angle of the handles to suit the individual. So for any one out there that hates doing curls because it messes with your wrists/elbows this is perfect for you!

4. This allows for a more complete curl. In the video you will see me straightening at the bottom. This is a full range of motion for the bicep. So unlike the traditional barbell curl where your body stops you from a full extension, the handles allow you to get into a full extension.

The Romanian dead lift 🔥
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Why do it? There’s multiple reasons...
1. It’s great for developing your hamstrings, you will also get your glutes to activate too!
2. Everyone can do it! That’s right guys can do this too 👏
3. It trains the hip hinge movement (if your new to these use a mirror to check your form).
4. Your grip strength will improve.
5. It’s just really fun and you should do it 👏
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