Thread: Odd exercises
03-31-2005, 08:37 AM #1
The squat vs legpress thread got me thinking about all the odd or seldomly done exercises that exist but that doesnt get any attention. Im gonna name a few I think is very benificial.
The first thing I want to mention is chain and band work. Using chains when pressing and doing triceps is INCREDIBLY good to make the triceps grow my god. It takes the exercises to a whole new level
You take the small chain and attach it to the barbell. Then make sure the thick chains are completely on the floor when the barbel is resting on your chest(in bench)and that all the chain is in the air at lockout. Simple and incredbly effective. Can be used for any bench movement, nosebreakers, deadlifts, squats, goodmornings and Im sure alot of other exercise I havent even thought about.
For legs Im gonna copy and paste the ones I mentioned in that thread and Im gonna try and find links to show how they are done
Box squats http://asp.elitefts.com/qa/default.asp?qid=4092&tid=51
you can do these with close stance, wide stance, barbel in front ect, any variation is possible. You can sit on it, rock on it or just touch it it all hits the muscles in different ways, You are always sure of the depth you go to and most important of all. IT IS TOTALY KNEE FRIENDLY. I have very bad knees and most leg exercise makes me cringe in pain. But I can always do boxsquats without any problem whatsoever. Makes your regular squat technique much better to.
One leg squats(in the smith you put a bench behind you. Then let one of your feet rest on the bench and do a squat with the other leg(keep it far infront of you), kind of like a lunge with the back leg heightened). Knee friendly and hits the legs insanely good.
http://asp.elitefts.com/qa/default.asp?qid=4105&tid=51 (its not done in a smith in the pic)
walking lunges. Bring 2 big ass muther****ing db's out in the parking lot and lunge as far as you can. Then tell me how your legs feel. Hits every fiber in the legs just as good as squats. This one is pretty self exlenatory so no picks.
gm's or squats done from the pins in the powerrack so you start at the bottom of the movement. Its HELL to get the weight moving but does wonders for your strengt and form.
http://asp.elitefts.com/qa/default.asp?qid=14297&tid=51 (gm's not done from pins there)
legpress with one leg at a time, that hits the quads more intensly then anything I have ever tried.
legpress but dont obsess over how deep you take the sleed. Do semi deep heavy as hell reps cause the deeper you go the more ass you involve.
squat with chains draped around the bar so the upper part of the movement becomes heavy as hell.
dimel deadlifts nothing hits the hams like those exercise explenation
Dimel Deadlift — The Dimel deadlift is the one movement we get the most questions about. To perform it, stand in front of the barbell with around 30 to 40 percent of your max deadlift weight. Pull the bar to the top position. This is the starting position of the exercise.
From here you want to arch your back as hard as you can and push your hips back until you feel a extreme stretch in your hamstring and glutes. For the first few reps you'll lower the bar with a controlled tempo to just below knee level then rebound back up. Once you get the bar path figured out you'll then begin to lower very fast and rebound out of the bottom in a ballistic fashion. This is a high speed, high rep exercise that's best trained with 2 to 3 sets of 20 reps.
romanian deadlifts. http://asp.elitefts.com/qa/default.asp?qid=14927&tid=51
Deadlifts standing on a box to extend range of motion(my hams cry after this one)
When doing hyperexstension focus on squeesing the ass and hams and then tell me how your hams feels the day after(even better if you have a glute ham bench but I have never seen one of those around in any gym).
Now for the upperbody here are some killer exercises
Rack lockouts(just do a regular bench in the powerrack but put the pins so when the bar is resting on them its just a few inches from lockout, experiment with different rom's) http://asp.elitefts.com/qa/default.asp?qid=13327&tid=51
Tate press(exercise description in the link)
There is one error in the picture. THE DB's ARE SUPOSED TO TOUCH EACHOTHER ALL THE WAY(atleast I think so). Not getting separated in the lockout like in the pic.
Incline nosebreakers. Done like a skullcrusher but lower bar to the nose. Shorter range of motion but more weights can be used. They smoke my triceps real **** good
Reverse grip bench(preferably done in the smith). I think the name explains it all. Just bench with a shoulder with reversed grip. Lower bar to upper-middle abs.
JM press http://asp.elitefts.com/qa/default.asp?qid=13323&tid=51
Floor press(a little more triceps a little less chest then bench but still good). You realy learn how to lower the weight cause if you lower it wrong in this exercise your stuck on the floor.
Board press http://asp.elitefts.com/qa/default.asp?qid=4093&tid=51
Weighted pushups(ask a buddy to stack some plates on your back and keep them in place)
Decline db press. I always hear about people doing decline bench. But almost never decline db press. I love this exercise
One arm db press. Stand upp, grab something with one arm and then hoist the db upp with the other hand then just do regular db presses. You can use some legdrive and lean the body so you can use more weights then in regular db press. No need for spotter either and no hassle getting the db inplace.
Thats the ones I can think of right now. If something else pops upp into my mind Il be sure to post them
03-31-2005, 08:42 AM #2
shawn ray said something like "if I know 50 triceps exercise then why would I go into the gym and do the same 4-5 each week"
I have the same attitude when I workout. I do the same exercise until I dont gain strenght rapidly and then I switch up(like DC training also does). That usualy takes 2-3 weeks.
03-31-2005, 08:48 AM #3
Chain work pics
03-31-2005, 04:05 PM #4
bump someone most know some odd exercise??
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