Elite Physique The New Science of Building a Better Body

24 Elite Physique
Lunge (continued)
lateral loading, meaning the weight is held on the side of the leg that’s stepping
back, has been shown to increase activation of the trunk stabilizers in the frontal
plane, as well at the gluteus medius and vastus lateralis of the primary leg
(Stastny et al. 2015). Since strengthening those muscles is beneficial for virtually
any athlete, the reverse lunge with a contralateral load held down at the side is
the recommended exercise to test. The strength goal is approximately 40 percent
of body weight 1RM, calculated by the 2RM, 3RM, or 5RM test. For example, for
a 5RM test, a 180-pound (82 kg) athlete should be able to perform five reverse
lunges while holding a 60-pound (27 kg) weight on one side. Remember, a 5RM
is 85 to 87.5 percent of the 1RM.
Horizontal Push
A horizontal push, such as a bench press or push-up, primarily challenges muscles
that protract the scapulae, horizontally adduct the shoulder, and extend the
elbows. Having adequate strength in those muscles increases upper body pushing
and punching power, as well as stability of the shoulder complex.
One of the best exercises to strengthen the horizontal push pattern is the
push-up with a band stretched across the upper back. The problem, however, with
testing that exercise is that it’s difficult to translate the resistance of the band into
pounds, and the resistance changes throughout the movement. A seated cable
chest press is an excellent exercise to test since it requires shoulder stability and
allows the scapulae to move freely. However, that machine isn’t available in many
gyms and weight rooms. Therefore, a good alternative is the close-grip barbell
bench press since it’s typically less stressful on the shoulders than a standard
barbell bench press. Use a grip width that’s three to four inches (8 to 10 cm)
wider than the width of your hips, when measured between index fingers. The
strength goal is a 1RM of approximately 125 percent of body weight, calculated
by the 2RM, 3RM, or 5RM test.
Horizontal Pull
A horizontal pull, such as a chest-supported row or one-arm dumbbell row, primarily
challenges muscles that retract the scapulae, horizontally abduct the shoulder,
and flex the elbows. Note that those movements are the mirror opposite of what
a horizontal push strengthens. Since the shoulder complex typically functions
best when there’s more strength in the horizontal pull pattern, it’s important to
determine if there’s a significant discrepancy between it and a horizontal push.
Having adequate strength in the upper back increases upper body pulling power,
as well as stability of the shoulder complex.
A seated or chest-supported row is the recommended exercise to test. However,
the problems with an exercise such as the incline dumbbell row are that
the bench can get in the way when large dumbbells are being used. Therefore, a
seated row is a good option, but keep in mind that it requires plenty of strength
in the spinal erectors, unlike a chest-supported row. The ideal exercise to test
is a chest-supported row on a machine with a pad that can be adjusted to rest
against the abdomen. In any case, perform the row with your elbows close to