Dumbell Floor Press – Chest Exercise

Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Equipment: Dumbells Mechanics Type: Compound < src="http://pagead2.googlesyndication.com/pagead/show_ads.js"> < src="http://pagead2.googlesyndication.com/pagead/show_ads.js"> This one is a winner for many reasons: It is a great lockout builder for the bench press. It is great for those who have shoulder problems because of the limited range of motion and full shoulder stability (the floor is wider …

Incline DB Bench – Chest Exercise

Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Equipment: Barbell Mechanics Type: Compound This can be used as an accessory exercise or as a max effort exercise using the repetition method. You can use a neutral (palms facing each other) grip or a pronated (palms facing away from you) grip. If you do use the latter, make sure to …

Flat DB Bench – Chest Exercise

Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Equipment: Barbell Mechanics Type: Compound Dumbbell Bench Press Instructions: Sit down on a flat bench. Pick the dumbbells off the floor and rest them on top of your legs. Kick back with your legs and rock onto your back. Puch the weights straight up with your palms facing your feet. This …

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Board Press – Chest Exercise

Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Equipment: Barbell Mechanics Type: Compound We love all aspects of Lumber Liftin. The 3 Board Press is one of the front runners for all time best max effort movements for the development of the bench press. For most the 3 board press will position the bottom of the lift (when the …

Bench Press With Weight Releasers – Chest Exercise

Primary Muscle: Chest Secondary Muscles: Triceps Equipment Needed: Power Rack, Barbell, Weight releasers Mechanics Type: Compound Exercise Description: A few years ago, Louie Simmons of Westside Barbell Club wrote an article about using de-loading weight releasers for a special max effort method we were using for the box squat. I’ve spent the past year trying to find a way to …

Dead Lift Leg Exercises

Primary 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 Stance: Approach the loaded barbell and assume a stance about as wide as your own shoulders while gripping the bar …

Barbell Squats Leg Exercise

Primary Muscle: Quads Secondary Muscles: Hamstrings, Lower Back, Glutes Equipment Needed: Squat Rack, Barbell Mechanics Type: Compound Proper Exercise Technique: Step into the squat rack and adjust the pins so that you can easily un-rack the bar. You should also make sure that the safety catches are in place in case you reach failure and can’t lift the weight out …

Bench Press With Bands-(Chest Exercise)

Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Equipment: Barbell Mechanics Type: Compound Using Bench Press Bands – By: Louie Simmons Powerlifting Bands and Chains There are many keys to success, but two invaluable ones are accelerating strength training and accommodating resistance by add-ing chains or bands or sometimes both. Chains and bands are used in all of our …

Bench Press with Chains – Chest Exercise

Primary Muscle: Chest Secondary Muscles: Triceps Equipment Needed: Power Rack, Barbell, Chains Mechanics Type: Compound Chain Reaction: Accommodating Leverages By Louie Simmons www.Westside-Barbell.com Because the human body is stronger at some positions than at others, we are limited as to the amount of weight we can use in a certain movement. For instance, you may be able to do a …

Box Squat with Chains – Leg Exercise

Primary Muscle: Quads Secondary Muscles: Hamstrings, Lower Back, Glutes Equipment Needed: Squat Rack, Barbell, Box Mechanics Type: Compound About: Accomodating resistance with the chains, this is a great box squat variation. Chains & Bands By Louie Simmons of Westside Barbell There are many keys to success, but two invaluable ones are accelerating strength training and accommodating resistance by add-ing chains …