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A wider setup and arm path is going to fit more pe

A wider setup and arm path is going to fit more people than not. In the past many have taught the cue of keeping the elbows tight to the ribs. This is going to be a poor exercise setup for most individuals.
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The main reason being the positioning of the upper arm for maximal contribution by the long head of the triceps will being the upper arm into an elbows out position, like that of a row for rear delts.
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If you bring the arms in too narrow, you are more likely to internally rotate at the shoulder. This basically makes the long head of the tricpe have to wrap around the lat and scapular muscles, creating an indirect line of pull to its origin on the scapula.
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Now a person with good mind/muscle connection may try and squeeze through this dysfunction and recruit the long head of the triceps still. I see this often in bodybuilders and fitness athletes. The consequence however is that you are forcing a rotaional force on the humerus and common tendon of the triceps. So this must then be matched by opposing tissues. Overtime this can lead to neuromuscular dysfunction, and potential issues and the shoulder and elbow joint, both from a tissue perspective as well as a motor recruitment and stabiity perspective.
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#n1training #tricepexercise #tricepworkout #armtraining #armworkout #armexercises #exercisetips

This tricep exercise has two major advantages. 1)

Before you perform a rear delt row or pullover (no

Before you perform a rear delt row or pullover (notice I didn't mention a rear delt fly?), you need to find your fully shortened delt position so that you know what your arm path should be.
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Finding your individual position is fairly simple. It will be the position where you can extend your upper arm back behind you the furthest without your shoulders rolling forward.
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HINT: It will not be straight out perpendicular to your torso (also the reason why rear delt flys are not a good choice for fully shortening the rear delts)
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For most people it will be around 45 degrees of adduction. The easy way to find the position is to push your elbows back as far as you can and slowly move your arms up and down until you find the spot where your elbows will go back the furthest. Again, without letting your shoulders roll forward.

#n1training #reardelts #shouldertraining #shoulderexercises #exercisetips #biomechanics #trainsmarter

Glute bridges are challenging, especially when don

Two very common mistakes in the leg press both inv

Two very common mistakes in the leg press both involve going outside your active range of motion.
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1 - is where you see the butt come off the pad, placing the load on the lower back.
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2 - For bulkier individuals, sometimes there is an end range before that. A lot of times you will see people jamming their thighs into their abdomen. In this case the lengthened position for the hips might be better trained in unilateral movements of widening the stance is not a viable solution.
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This will prevent creating problems with the stability relationship between the hip flexors and spinal extensors as well as removing the unfavorable spikes in visceral pressure.
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We love leg presses, but setup, execution, and simply being at an appropriate bodycomp are needed for ideal results.

#n1training #legpress #legtraining #legexercises #legworkouts #glutetraining #gluteexercises #exercisetips #glutesworkout #trainsmarter

Both the glutes and hamstrings contribute to hip e

Both the glutes and hamstrings contribute to hip extension. They have varying abilities to produce force at different portions of the movement.
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To fully develop your hip extensors, employ different resistance profiles, which usually requires different exercises, to train them all through the entire range of motion.
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Don't forget that maintaining a neutral spine and keeping the abs engaged to stabilize the spine and pelvis will be key to maximum output and pelvic stability.

#n1training #glutetraining #glutesworkout #gluteexercises #exercisetips #hamstringworkout #glutebuilding #trainsmarter

At first glance both the hack squat and leg press

At first glance both the hack squat and leg press might seem similar in that they are both overloaded in the lengthened position of the movement and are relatively stable exercises.

However, the hack squat provides the opportunity to achieve a more lengthened quadricep. It also allows for a greater range of motion.

While the leg press is overloaded in the lengthened position it trains the quad in the mid range. You won't be able to achieve the same degree of knee flexion as a hack squat.

Both require significant pelvic stability and attention to the active range of hip flexion available to avoid pelvic rotation and stressing the lumbar spine.

#n1training #quadsworkout #quadworkout #legtraining #legexercises #hacksquat #legpress #legworkouts #fitnesseducation

The finish of an upper back pulldown is not when t

The finish of an upper back pulldown is not when the elbows stop traveling down. It will actually be driving the elbows slightly towards one another at the bottom.
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A main focus of a pulldown for the upper back should be emphasizing scapular rotation as the upper arm moves. When thinking about the direction of the elbows throughout a rep from start to finish, the initiation will be out, then down, then together behind you.
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For full setup, execution, and education videos, check out www.n1.training (free trial through link in bio)

#n1training #upperback #pulldowns #backtraining #backexercises #exercisetips

Bridges are excellent for training the glutes in t

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