Beyond-Brawn-2nd-Edition

EXERCISE SELECTION AND TECHNIQUE
Bench press and overhead press relationship
10.97 A general rule is that the overhead press should be two-thirds of your bench
press, comparing the same rep count and cadence. Increased overhead pressing
ability can improve bench pressing ability, though some people can be
good pressers but poor bench pressers.
10.98 One of the reasons why some trainees get stuck in the bench press is that
their overhead pressing is weak. Compare your barbell bench pressing and
barbell overhead pressing ability (for the same rep count and cadence). If the
latter is less than two-thirds of the former, your overhead pressing is lagging
behind your supine pressing. Spend a few months focusing on bringing your
lagging overhead pressing up to par, and you may do more for your bench
pressing potential than any extra attention given to actual supine pressing
would.
Essential isolation work: the support seven
10.99 ere are seven small areas that should not be neglected during the focus on
the core movements. is support seven can have a big impact for keeping
you free of injuries. e support seven is made up of specific work for the
calves, grip, shoulder external rotators, neck, midsection, lower back (isolation
work from back extensions additional to that from deadlift variations),
and finger extensors (to balance the strength of opposing muscles in your
forearms).
10.100 Midsection work is not just about the rectus abdominis. It is about the
whole girth of the midsection. It includes work for the internal and external
obliques, and for the small muscles around and between the vertebrae. Side
bends are a major player in providing this important strengthening work,
and there is some overlap with the recommended isolation work for the
lower back—back extensions.
10.101 Exercise for the obliques has received unfair press over the years, based
on the mistaken view that just a few sets with a light dumbbell would add
inches of muscle to the waist girth. It takes consistent dedication to the side
bend, and the building up to a poundage well over 100 pounds, for men,
to add just a little muscle to your obliques. at extra muscle should be
welcomed for the stability and injury preventing potential it adds to your
physique. And so long as you are lean enough for your waist musculature to
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