Intense Workout
- Chest Emphasis -
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| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Bottoms Up Trap Bar Floor Press with Feet Elevated (Trap Bar, Barbell, or Dumbbells) | #1 & #2 | 4 | 4-6 | 60-90" | 8-9 | 2-3" |
Option #1
Option #2
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OPTION #1
This is a foundational trap bar exercise bottoms up floor press which is one of many functional eccentric isometrics. Notice the sets only consist of 3-5 quality eccentric isometric repetitions rather than mindlessly blasting out endless junk reps that provide little if any training stimulus other than to destroy your joints & fatigue your body. Regardless of whether the client is a 10 year old adolescent athlete, an all-star pro athlete, a bodybuilder, or geriatric client, much of my training remains similar.
We focus on mastering the basics with 90 degree eccentric isometrics using 3-6 quality reps per set. Yes we occasionally go higher however a set of 6 slow & controlled eccentric isometrics will have roughly the same time under tension as most typical 20-rep sets as each rep involves 4-5x the tension duration.
Yes, for some of my athletes who have mastered the basics & are physically & mentally prepared, we periodically use more unique variations. However those never replace the basic foundational moves such as those shown in these videos. In reality 80% or more of everything I do with my athletes & clients is very basic & 20% we get a bit crazier but only if they’ve mastered the basics. Performing advanced & unique movements with lousy form only makes you more efficient at using dysfunctional body mechanics & ingraining faulty activation patterns.
OPTION #2
Lets discuss the 4 elements of this chest press.
Foam Roller: The foam roller chest press is something I introduced nearly 5 years ago on T-Nation as it has many benefits. 1st it allows the scapula to move freely without being encumbered or fixed to the bench. 2nd, it forces the lifter to create heightened spinal rigidity & perfect posture when pressing. 3rd, the foam roller provides significant instability & increases rotational forces the lifter must resist by firing their core and hips.
Head Off: allows more natural cervical elongation since the head is not compressed into a fixed surface. This allows more natural t-spine extension ultimately producing better shoulder mechanics, back activation, & pectoral elongation which is a win-win for muscle growth & muscle function.
Oblique Sling Contralateral Activation: Oblique sling activation patterns are critical not just for athletes but also for any individual looking to optimize muscle function for everyday life since most movements we do involve contralateral activation on opposite sides of the body such as walking & running.
High Levels of Foot & Ankle Activation: Screwing your feet into the floor is a prerequisite when performing these as anything less will result in loss of balance & extreme instability. In addition, the feet & ankles are forced to assume straight & proper alignment as misalignment will produce further instability.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Kickstand RDL and Bent Over Rows with Trap Bar or Dumbbells | #1 & #2 | 3 | 4-5 per side | 60" | 5-6 | 2" |
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OPTION #1
This is a foundational trap bar exercise kickstand RDL and rows which is one of many functional eccentric isometrics. You can perform it with a trap bar or dumbbells.
OPTION #2
The incline renegade row is a slightly easier variation or regression of the standard renegade row from the floor. Use this movement to master your technique and mechanics before moving to the floor version.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Leg Chinese Plank Chest Press with Mini Band | #3 & #4 | 3 | 3-5 per side | 60" | 8-9 | 2" |
Stabilization & Full Body Option
Hypertrophy & Core Option
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If you want to further magnify the contralateral hip activation and resulting full body activation associated with the oblique slings, try adding in the mini band to your Chinese Plank Chest Presses. Just be warned the level of glute activation, core recruitment, and rotary stability needed to dial these in is inordinately high. Performed with the bench in a longitudinal position as I show here increases the core activation even further as there’s even greater rotational forces the lifter must resist to keep from falling off the bench.
It’s also worth noting that the incredibly high levels of full body tension does wonders for enhancing upper body pressing mechanics. Combined with the Chinese plank it’s nearly impossible to perform these with anything other than perfect postural alignment which invariably improves shoulder function and glenohumeral joint stability. And yes, that also means you’ll likely be hitting 90 degree joint angles on all of your presses unless you decide to lose complete control of your body and the movement.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Eccentric Isometric Longitudinal Goblet Squat | #3 & #4 | 3 | 3 | 60" | 5-6 | 3-4" |
Option #1
Option #2
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OPTION #1
While I’ve highlighted many squatting variations over the past several years that I utilize to create this technique-optimization effect, one that I’ve recently been using with great success is something I refer to as the longitudinal goblet squat.
Simply hold the dumbbell by the end of the weight and try to keep it as parallel to the floor as possible while performing squats. Here I’m performing the bilateral eccentric isometric version while my awesome client Leslie Petch is demonstrating the more advanced single leg variation.
Besides being deceptively difficult, this is without a doubt one of the most effective squat variations I’ve ever used to help clean up squat form and improve lower body mechanics. With that said here are 10 reasons why the longitudinal goblet squat is so effective.
Many athletes place too much load onto the front of their feet (towards their toes) when squatting. The longitudinal goblet squat forces the lifter to sit back onto their heels or else the forward weight shift will literally cause the front end of the dumbbell to tilt in which case they’ll dump the weight.
Many athletes tend to bend over excessively at the spine even when performing goblet squats. Any level of excessive forward torso lean or exaggerated hip flexion will result in the athletes dumping the weight as they’ll be unable to keep the dumbbell parallel to the floor.
Learning to brace the core and tense the abs can do more for squat mechanics and technique than just about any other cue. Fortunately the longitudinal goblet squat forces the core to be braced more intensely than just about any squat variation I’ve ever used. Just be prepared to feel as though you’re about to get punched in the stomach when performing these as the amount of core bracing is through the roof.
The longitudinal goblet squat also helps eliminate shoulder rounding which is another common problem particularly on anterior loaded squats such as goblet squats and front squats. Unless the athlete packs their shoulders and tenses their lats while bracing their core, they’ll be unable to hold the weight in the longitudinal position.
Similar to the core bracing cue, learning to create high levels of full body tension can do wonders for your squat by producing concurrent activation potentiation and irradiation. In other words it teaches you how to stay tight ultimately resulting in greater neural drive to the working extremities including the muscles of the quads, glutes, and hamstrings.
Few if any individuals will be able to use more than a 50 pound dumbbell when performing the longitudinal goblet squat. However, the amount of tension to both the lower and upper body is inordinately high. As a result this is perhaps the single most intense “lightly-loaded” squat variation you’ll ever perform. If you have low back issues, knee pain, or hip problems, this represents an ideal variation as it’s one of the most joint-friendly yet intense squat variations out there.
Because the longitudinal loading protocol creates a scenario where the dumbbell can easily tilt over and dump out of the lifters hands, it ends up eliminating any excessive momentum as it forces the lifter to squat in a slow and controlled fashion. In fact unless the athlete incorporates the eccentric isometric protocol they’ll find it quite difficult to perform these without losing control of the dumbbell.
While the amount of tension to the lower body is quite high especially considering how light of a load the lifter will be using, the amount of tension to the upper body particularly the upper back, biceps, shoulders, grip, and forearms is quite significant. In fact, some athletes will find that their upper body strength gives out before their legs do.
If in fact upper body strength is the limiting factor when performing these the longitudinal goblet squat is also very conducive for single leg squat variations ultimately resulting in the legs giving out before the upper body. Just be prepared to perform one of the most brutally challenging squat variations you’ll ever perform.
The longitudinal goblet squat is quite versatile. In fact it can be employed in a number of ways including as a warmup protocol to prep the body for heavier squat methods, as the main squat variation for a particular workout, or as a high intensity finisher. It’s also one that’s quite conducive for performing on days where you’re attempting to deload the spine yet create an intense full body training stimulus.
OPTION #2
The foam roller squat is one of my favorite squats for locking in mediolateral alignment as even the slightest misalignment and lateral deviation or hip shift will result in rolling off the foam roller. The added bicep curl also blasts the arms with constant tension
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Sprinter Overhead Band Pullover With Knee Drive | #5 & #6 | 3 | 3-5 per side | 60" | 6-7 | 2" |
Option #1
Option #2
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Looking for a simple band exercise that crushes the entire core while reinforcing proper body alignment from head to toe? Try this Sprinter Pullover Hold shown by Ben Lai. 5 keys.
- You’re resisting extension forces acting on your spine similar to a plank or ab rollout making this a great ab & core drill.
- your upper back, lats, triceps, & shoulder stabilizers get taxed similar to a pullover or straight arm lat pulldown.
- It reinforces keeping a rigid tall spine with 90 deg knee drive which not only is incredibly therapeutic on the hips & low back but also helps re-align the body similar to a chiropractic adjustment.
- This has great transfer to sprinting mechanics as it teaches contralateral hip flexion & extension patterns while keeping a braced tall body, hollowed core, & tight abs.
- This can be done with a towel or even just bodyweight is very effective.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Landmine Z Press (Landmine or Dumbbell if No Landmine Available) | #5 & #6 | 3 | 4 per side | 60" | 5 | 2-3" |
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The Z Press is one of my favorite overhead presses. Unfortunately the very rigid and upright alignment oftentimes makes the overhead lockout position and mobility requirements even more difficult than traditional overhead presses. For many individuals including those with shoulder issues and mobility restrictions, this can be quite frustrating and uncomfortable.
By performing the Z press using a landmine station as demonstrated by Pittsburg Pirates outfielder Austin Meadows, it helps resolve this issue. That’s because the landmine station produces a slight angular and horizontal movement allowing the lifter to press out slightly in front of them rather than directly overhead. While it’s only a 10-20 deg difference in comparison to a true overhead press, this tends to provide just enough clearance for the glenohumeral joint to function freely while still providing the benefits associate with an overhead press. In other words it’s much easier to move into a more natural overhead position with optimal scapulohumeral rhythm rather than feeling crowded as can oftentimes happen with perfectly vertical pressing movements particular Z presses.
It also tends to be much easier on the low back as the horizontal component reduces vertical compressive forces on the spine. The core must also work overtime to resist rotary instability from the landmine station. Additionally, for individuals with lower body mobility restrictions and tight hamstrings that keeps them from moving into a traditional Z press position, the landmine Z press tends to feel more natural. That’s because the angular pressing position allows the lifter to lean into the landmine station for support.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Landmine Good Morning | #7,#8,#9 | 2 | 4-5 per side | 60" | 5 | 2" |
Option #1
Option #2
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The landmine is one of the most versatile training tools in existence. Over the past several years it’s gained quite a bit of popularity particularly for exercises such as deadlifts, squats, presses, and hip hinge variations. That’s because the variations tend to be very user friendly with angular force vectors that not only match the body’s natural movement mechanics but also take stress of the joints and low back. This same concept can just as easily be applied to goblet or front loaded good mornings as shown here by NFL athletes Vantrel McMillan and Marquell Beckwith. The degree of core activation is unusually high with these so be prepared to brace your abs and whole body throughout the set. Read more about good mornings HERE.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Deadstop Barbell Lunge | #7,#8,#9 | 2 | 4 per leg | 60" | 5 | 3" |
Option #1
Option #2
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OPTION #1
The dead-stop barbell lunge exercise crushes the glutes, quads, and hamstrings. Notice how the lifter gently places the barbell onto the pins each rep by controlling the negative. Also notice the slight forward lean and hip hinge maintained throughout as this represents ideal lunge mechanics.
By using the dead stop technique not only does it require the lifter to overcome inertia each rep to move the weight from the dead-stop position but it can also act as a technique enhancer. That’s because it allows the lifter a chance to set and reset their form at the bottom position without worrying about losing control at the bottom.
Dead-stop training is a very popular technique and is one of my favorite training methods. However I typically only see it used on squats, deadlifts, bench press, and overhead press. However it works exceptionally well on barbell lunges as well as other lifts including rows, pull-ups, pullovers and other exercises.
OPTION #2
The hack lunge split squat is a great barbell movement that not only crushes the glutes, quads, and hamstrings but also works the upper back. Focus on keeping the hips set back throughout and keeping the core tight and pulled in.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Pronated Dumbbell Squeeze Press | #7,#8,#9 | 2 | 8-10 | 75-90" | 8-9 | 2-3" |
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The dumbbell squeeze press is a tremendous exercise for building functional strength and hypertrophy in the chest, triceps, and shoulders. The combination of the constant tension, metabolic stress, and high levels of mechanical tension make it an effective variation for bodybuilders and strength athletes alike. However, I’ve recently been tinkering with the movement and found that the pronated grip squeeze press also provides it’s own unique training stimulus.
Here are 2 of my football athletes demonstrating it as NFL quarterback Taylor Heinicke performs the incline variation and NFL running back Marquell Beckwith demonstrates the flat bench variation with a head-off protocol. While I consistently employ both this pronated squeeze press and the traditional neutral grip squeeze press, you could make the argument that the pronated version is superior to the traditional variation for reasons I’ll highlight in this article. With that said, here are 7 reasons why the pronated dumbbell squeeze press is so effective.
The traditional squeeze press using the neutral grip (shown below with additional band tension) involves a very close hand position typically somewhere between 8-10 inches apart. While this does produce good tension for the inner portion of the pectorals it’s also very tricep and front deltoid dominant. In fact, many folks will feel their triceps and front delts more so than their chest during the traditional squeeze press. The pronated squeeze press on the other hand involves a more natural close grip chest press position typically 12-20 inches apart thereby targeting the chest to a greater degree.
Generally speaking the closer the hands are to each other when performing a chest press the more the inner pectorals are targeted. In contrast the wider grip tends to target the outer fibers a bit more. Fortunately the pronated squeeze press involves a grip width that falls somewhere between the two extremes thereby maximizing muscle recruitment equally throughout the entire pectorals not just the inner or outer fibers.
The pronated squeeze press is one of the single most effective exercises I’ve used for teaching proper barbell bench press technique. The reason for this is that it forces the lifter to tuck their elbows and flex their lats while also using an overhand or pronated grip commonly used on barbell presses. If the lifter’s elbows flare, the bottom of the dumbbells will separate. Similarly if the lifter keeps the elbows too close to the body and crowds their shoulder joint without allowing the elbows to wrap around the sides of the body, the top of the dumbbells will separate. In essence it teaches perfect elbow positioning and shoulder mechanics.
While the traditional squeeze press tends to be a shoulder friendly position, I’ve periodically found that the inordinately close grip can cause shoulder crowding and impingement particularly for larger athletes. The few cases I’ve witnessed this occur, I’ve had the athlete switch to the pronated squeeze press. Inevitably the shoulder pain disappears as the shoulders are packed yet not overly crowded or crammed together.
The pronated squeeze press is also one of the best horizontal pressing variations I’ve ever used for reinforcing optimal 90 degree depth in the eccentric position. Collapsing at the bottom and using excessive range of motion makes it nearly impossible to keep the dumbbells pressed together.
The pronated squeeze press requires smooth and controlled mechanics with minimal momentum, cheating, shifting, or asymmetrical pressing. Any of these form aberrations will cause the dumbbells to separate almost immediately. To keep the overhand grip dumbbells pressed together throughout forces the lifter to dial in their mechanics.
Once the lifter becomes efficient with the pronated squeeze press they’ll find they can handle significantly heavier loads than the traditional neutral grip variation most likely because of the more natural grip width. The combination of overload and constant tension from squeezing the weights together makes for a potent strength and hypertrophy stimulus.
| EXERCISE | DURATION | # OF DRILLS | REST BETWEEN DRILLS | RPE |
|---|---|---|---|---|
| Low Intensity Interval Cardio | 30 minutes | 5 | 10-20 seconds | 4-6 |
LOW INTENSITY INTERVAL CARDIO
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