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Pronated VS Neutral Grip Rows Grip position greatl

Pronated VS Neutral Grip Rows
Grip position greatly influences arm path. The arm path will be a main dictator of what muscles have the best mechanical advantage to move the load.

- Pronated Rows tend to guide people into an elbows out path that is great for training the upper back
- Pronated Rows can be used to focus on rear delts, rhomboids, and upper traps

- Neutral Grip Rows tend to guide people more into a narrower elbow path that is good for training lats
- Neutral grip rows can be used to focus on teres and lats

#n1training #n1education #latsworkout #backtraining #backexercises #exercisetips #fitnesseducation #backworkout

I really like converging presses for sternal pec f

I really like converging presses for sternal pec for multiple reasons.

1 - You have more stability than a barbell, but also greater range of motion.

2 - While dumbbells allow for a great range of motion, the coverging press will actually encourage that arm across the body motion because of it's path, whereas with a dumbbell, the person has to control that arm path against no resistance, which is why new people look drunk doing dumbbell presses.

3 - Cable flyes and pec fly machines provide more resistance to the arm coming across than a press, so they tend to work the short position more, so they compliment a any press well, including a converging press, which is going to be a good options as superset exercise for pre/post exhaust type supersets.

#n1training #chesttraining #chestworkouts #chestexercise #hypertrophytraining #exercisetips #fitnesseducation

Exercise of the Week: Kneeling Lat Hammer Row Mos

Adding a chest support to a lat pulldown functions

Adding a chest support to a lat pulldown functions as a constant cue to avoid leaning or arching back as you fatigue. Leaning back would shift the upper back to having a greater mechanical advantage to move the load.
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It adds minimal stability do to the force of the pulldown being mostly vertical, but can help take a little bit of work away from stabilizing the torso and pelvis which can translate to a bit more output.

#n1training #latsworkout #latpulldown #latpulldowns #backworkout #backexercises #backtraining #pulldown #exercisetips #pulldowns #upperbodyworkout #trainsmarter #personaltrainer #personaltraining

The costal pecs (lower portion of the chest) can b

The costal pecs (lower portion of the chest) can be difficult for many people to train effectively in the lengthened positoin with a press. The limitation is usually the ability to internally rotate in order to line up the arm path with the pec fibers, without the shoulders rolling forward and taking tension off of the chest.
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By using a cable fly to train the costal pecs, it allows you to externally rotate to achieve a more lengthened position and overload it there. It also allows you to maintain tension on the pecs in the fully shortened position because the cables will still be pulling slightly outward, which a dumbbell press would not allow you to do.
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Training the lengthened position of a muscle is essential if your goal is hypertrophy, strength, or even stability to prevent injury. Make sure you incorporate exercises that allow you to get there safely and load them appropriately for maximum results.
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The costal cable fly is this week's Exercise of the Week on the N1 Training site with a full video on tempos, considerations, and how to best apply it in your program. Get all the best execution and training information on www.n1.training or click the link in the bio to check it out.

#n1training #chestflys #chesttraining #chestworkout #chestexercise #biomechanics #exercisetips

Foot position in the leg press needs to be individ

Foot position in the leg press needs to be individualized to a person's biomechanics and the goal. Foot width and the angle (from the hip abduction) are going to affect both the knee path and the terminal range of motion at the hip.
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If your stance is too narrow, or your knees track in, you may end up running into your pelvis before you get to a lengthened glute position. Any further and you will see the pelvis tilt away from the back pad, and the stress going into the lumbar spine, posas, erectors, quadratus lumborum etc. You should always stop the range of motion before this happens.
- - -
If you want to make sure you are getting the maximum amount of range of motion at the hip, you can have the client actively try and pull into hip flexion (unloaded) and see if further hip abduction allows for more hip extension. This will also give you a good idea of what their true depth should be.
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Many times people will jam their joints or put stress on the low back with little to know visible evidence on the outside, because it is a very tight close chain movement. Knowing the range without the constraints of the leg press can help you identify the safest range of motion for you or your client. The leg press is always going to be limited in terms of range of motion so it’s important you individualize the setup to get the most range of motion at the joint you are trying to load.

#n1training #legpress #legpressmachine #biomechanics #exercisetips #trainsmarter

The two keys to the pullover machine are the setup

If you're training the hamstrings on the same day,

To make rows for lats as effective as possible, av

To make rows for lats as effective as possible, avoid this error when you start the movement.

❌ Do not try to fully retract the shoulder blades (scapulae) at the beginning of the rep. This will inhibit your full range of motion and detract from the potential output of your lats. Done often enough, it can make this a disfunctional movement patter than can carry over to other exercises.

✅ Just create a bit of tension in the upper back as you begin to row and allow (not force) your scapulas to retract as you row. Focus on what your lats are doing and let your scapulae move as-needed to accommodate their full range of motion.

Rowing for lats is an integrated movement and requires a coordination of the upper back musculature to stabilize while the lats act as the prime movers to extend the humerus. Don't try to turn it into two separate movements.

If your setup and execution are good, you should never have to consciously think about ""making"" the scapulae move. Your nervous system knows what it needs to do unless you've trained disfunctional movement patterns long enough to override that. Then you have some work to do to ""unlearn"" those bad habits.

#n1training #latrows #latsworkout #backtraining #backexercises #backworkout #muscleintelligence #exercisetips #fitnesseducation #personaltraining #trainsmarter

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