Power Lifting Exercises
« Previous EntriesWide Grip Bench Press - Chest Exercise
Monday, May 12th, 2008Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Barbell
Mechanics Type: Compound
Tips: Same as the Barbell Bench Press but with a grip that is as wide as you can go safely. Keep your head on the bench and do not arch your back. Exhale on the way up.
Upper Back for the Bench
By Jim Wendler
For www.EliteFTS.com
Several years [...]
Close Grip Bench Press - Chest Exercise
Monday, May 12th, 2008Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Barbell
Mechanics Type: Compound
Tips: Just like the Barbell Bench Press but with your hands only 12 - 14″ apart, centered over your body. Works more of the inner pectorals and triceps.
Making the Max Effort Easy
By Jim Wendler
For EliteFTS
There are a ton of questions on how to work up [...]
Flat Bench Press - Chest Exercise
Monday, May 12th, 2008Primary Muscle: Chest
Secondary Muscle: Shoulders, Triceps, Back
Equipment Needed: Flat Bench, Barbell
Mechanics Type: Compound
Proper Exercise Technique:
Lie down on the bench with your feet, butt and shoulders firmly planted on the ground. Space your hands evenly across the bar slightly wider than shoulder width. Un-rack the weight and lower the bar until [...]
Rack Pull Dead Lifts - Leg Exercise
Monday, May 12th, 2008Primary Muscle: Quads
Secondary Muscle: Glutes, Lower Back, Back, Calves, Hamstrings
Equipment Needed: Barbell
Mechanics Type: Compound
Proper Exercise Technique: Think of a deadlift as a squat, only the bar is in your hands rather than on your back.
The Iron Man Chuck Vogelpohl Interview
By Jim Wendler For EliteFTS
Dave and I wanted to do an interview [...]
Trap Bar Dead Lift - Leg Exercise
Monday, May 12th, 2008Primary Muscle: Quads
Secondary Muscle: Glutes, Lower Back, Back, Calves, Hamstrings
Equipment Needed: Trap Barbell
Mechanics Type: Compound
Proper Exercise Technique: Think of a deadlift as a squat, only the bar is in your hands rather than on your back.
I love the trap bar dead lifts as a lower body max effort or power lifting [...]
Yoke Bar Squats - Leg Exercises
Monday, May 12th, 2008Primary Muscle: Quads
Secondary Muscles: Hamstrings, Lower Back, Glutes
Equipment Needed: Squat Rack, Barbell, Box
Mechanics Type: Compound
About: This exercise is a great variation of the typical barbell back squat.
The Safety Squat Bar
By Dave Tate
For www.EliteFTS.com
My First Safety Squat Bar Workout
I used to think this bar was a total waste of time and money before I used it [...]
Squats with bands - Leg Exercise
Monday, May 12th, 2008Primary Muscle: Quads
Secondary Muscles: Hamstrings, Lower Back, Glutes
Equipment Needed: Squat Rack, Barbell, Box
Mechanics Type: Compound
About: Great exercise for building dynamic speed and agility.
Squatting with bands
by. Louie Simmons of Westside Barbell
To use bands for squatting, if you squat 650 or less, use green bands. If you squat more than 650, use blue bands. Here [...]
Box Squats - Leg Exercise
Monday, May 12th, 2008Primary Muscle: Quads
Secondary Muscles: Hamstrings, Lower Back, Glutes
Equipment Needed: Squat Rack, Barbell, Box
Mechanics Type: Compound
About: Box squats and box squat variations are a staple in FSS program. I love box squats for beginners and veterans for different reasons. First of all when you are working with a beginner the box squat is the easiest way [...]
Hex Dumbbell Hold - Grip Exercise
Sunday, April 27th, 2008Main Muscle Worked: Forearms,grip
Other Muscles Worked: Back,traps, Legs
Equipment: Wrist Roller
Mechanics Type: Compound
PLate Pinch - Grip Exercise
Sunday, April 27th, 2008Main Muscle Worked: Forearms,grip
Other Muscles Worked: Back,traps, Legs
Equipment: Wrist Roller
Mechanics Type: Compound
Tips: The simplest way to train your pinch grip is to grab two wide-rimmed plates and put them together with the smooth sides facing outward. Now, put your thumb on one side, fingers on the other, and lift! The mark of a man with [...]
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