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  • Is a back arch in bench press dangerous?
    ➡️ Follow @maxstrengthcoach

    💪🏻 And it’s mythbusting time again, as this is one of those things that just won’t die. •
    💪🏻 I honestly don’t understand why the Powerlifting arch is such a controversial topic for untrained people. MANY activities have far greater spinal flexion positions without ever being a topic for discussion (yoga, gymnastics, ballet to name a few). Moreover the spine is moving dynamically in all those activities, which creates far more opportunities for injury; rather than being supported, as it is in bench press. •
    💪🏻 So is it dangerous? YES!..... if you already have damage to your spine, or if you try to push end range of motion without first building up mobility & stability.

    💪🏻 But seriously tho, the real answer is no - but with some nuances.

    💪🏻 While benching with an extreme arch (a lot more extreme than what the average person is thinking) can put stress on the SI joint, it’s not inherently dangerous and - again - is generally safe so long as you build up to it.

    💪🏻The vertebral joints in your L-spine & T-spine are safest when in the lordotic arched position. •
    💪🏻 Arching in the mid back uses more of the lower than upper pec fibres (which are stronger) and puts the GH joint of the shoulder in a better position.

    💪🏻 If you want to read more I’d recommend checking out this article by Juggernaut https://www.jtsstrength.com/arching-in-the-bench-press-please-stfu/

    #pecs #bench #benchpress #powerlifting #projectiron #amazonianproject #pecmajor #pecminor #internationalchestday #chestworkout #chestday #chest #instafitfam #fitspo #deltoids #muscles #girlswholift #physique #galway #overheadpress #dumbellpress #pushups #mobility
  • Is a back arch in bench press dangerous?
➡️ Follow @maxstrengthcoach
•
💪🏻 And it’s mythbusting time again, as this is one of those things that just won’t die. •
💪🏻 I honestly don’t understand why the Powerlifting arch is such a controversial topic for untrained people. MANY activities have far greater spinal flexion positions without ever being a topic for discussion (yoga, gymnastics, ballet to name a few). Moreover the spine is moving dynamically in all those activities, which creates far more opportunities for injury; rather than being supported, as it is in bench press. •
💪🏻 So is it dangerous? YES!..... if you already have damage to your spine, or if you try to push end range of motion without first building up mobility & stability.
•
💪🏻 But seriously tho, the real answer is no - but with some nuances.
•
💪🏻 While benching with an extreme arch (a lot more extreme than what the average person is thinking) can put stress on the SI joint, it’s not inherently dangerous and - again - is generally safe so long as you build up to it.
•
💪🏻The vertebral joints in your L-spine & T-spine are safest when in the lordotic arched position. •
💪🏻 Arching in the mid back uses more of the lower than upper pec fibres (which are stronger) and puts the GH joint of the shoulder in a better position.
•
💪🏻 If you want to read more I’d recommend checking out this article by Juggernaut https://www.jtsstrength.com/arching-in-the-bench-press-please-stfu/
•
#pecs #bench #benchpress #powerlifting #projectiron #amazonianproject #pecmajor #pecminor #internationalchestday #chestworkout #chestday #chest #instafitfam #fitspo #deltoids #muscles #girlswholift #physique #galway #overheadpress #dumbellpress #pushups #mobility
  •  17  0 23 minutes ago
  • So we add an extra #chestday 🌱💚🦍
  • So we add an extra #chestday 🌱💚🦍
  •  27  2 50 minutes ago
  • One of the biggest mistakes I see people make in the gym is not varying their workouts enough.
    .
    They do the same exercises in the same rep ranges and wonder why their progress stagnates.
    .
    I was exactly the same for a long time, only doing a handful of exercises for each body part in the classic bodybuilding 10-12 rep range.
    .
    The result? Plateaus and a lot of niggles.
    .
    After getting into @fortitude_training by Scott Stevenson a few years ago, I noticed that varying exercises not only allowed me to break through plateaus, but also decreased my risk of injury.
    .
    As well as varying exercises, you should be working in different rep ranges, altering time under tension and switching up tempo speeds on a regular basis.
    .
    The idea is to shock the body, providing novel stimuli which will drive an anabolic response (leading to more muscle gains)
    .
    Chest has always been one of my weaker body parts and I often have to be creative to get good activation.
    .
    I’m always experimenting with new exercises and I love this one I got from @drjohnrusin which really leads to an awesome pump at the end of a session.
    .
    Holding a medicine ball (2kgs) between the dumbbells leads to greater chest activation throughout the exercise (at least for me) and results in a great contraction at the top of the movement.
    .
    In this workout I did 3 x 12-15 reps to finish off a heavy chest session.
    .
    Give it a try if you want to spice up your chest workouts.
  • One of the biggest mistakes I see people make in the gym is not varying their workouts enough.
.
They do the same exercises in the same rep ranges and wonder why their progress stagnates.
.
I was exactly the same for a long time, only doing a handful of exercises for each body part in the classic bodybuilding 10-12 rep range.
.
The result? Plateaus and a lot of niggles.
.
After getting into @fortitude_training by Scott Stevenson a few years ago, I noticed that varying exercises not only allowed me to break through plateaus, but also decreased my risk of injury.
.
As well as varying exercises, you should be working in different rep ranges, altering time under tension and switching up tempo speeds on a regular basis.
.
The idea is to shock the body, providing novel stimuli which will drive an anabolic response (leading to more muscle gains)
.
Chest has always been one of my weaker body parts and I often have to be creative to get good activation.
.
I’m always experimenting with new exercises and I love this one I got from @drjohnrusin which really leads to an awesome pump at the end of a session.
.
Holding a medicine ball (2kgs) between the dumbbells leads to greater chest activation throughout the exercise (at least for me) and results in a great contraction at the top of the movement.
.
In this workout I did 3 x 12-15 reps to finish off a heavy chest session.
.
Give it a try if you want to spice up your chest workouts.
  •  17  4 1 hour ago
  • & I Am Just Getting Started..
    For TRAINING & NUTRITION PLANS
    EMAIL ME- Raghukhanna92@gmail.com or DM ME ....
  • & I Am Just Getting Started..
For TRAINING & NUTRITION PLANS
EMAIL ME- Raghukhanna92@gmail.com or DM ME ....
  •  43  3 1 hour ago