Positioning for Improving Exercise Execution: Part 2 | ETP#3

This is part two of a two-part series on how to incorporate
better position for improving exercise execution.


Bryan and Aaron go into detail on improving mechanics, getting
more hypertrophy, and decreasing joint discomfort from the
movements you are performing. 


Body Parts Discussed:
ChestBackShouldersTricepsBiceps

Topics Covered:
Intelligently searching for the width/depth and angle that
works best for you to provide the stimulus you want (chest) and
feels safe on your joints.Pressing with the chest versus triceps
(pushing through thumb side, or inner grip on DB’s) Pausing at
the bottom of all pressing movements; then engaging the chest
muscles and driving upward.The difference in effect of a crossover
versus a fly type movement.Elbow position in vertical/horizontal
pulls tell you everything you need to know about what part of the
back is receiving the stimulus. Movement priorities for fully
engaging the latsA more lat focused pulldown movement
https://www.youtube.com/watch?v=Nlm0Ndtl_XEA more upper back
focused pulldown movement
https://www.youtube.com/watch?v=y0oO7iVE8dwWhy we both prefer doing
lateral raises in the prone position.Cues for improving your
Lateral Raises.Cables and the cuff are HUGE hack for lateral
deltoid constant tension and MMC Face Pull
variations Tricep Ext movements to the chin, nose, or eyes are
much more effective.Elbows send forward the same way the knees send
forward in a quad dominant squat providing a deep stretch at bottom
of rep.Are flared elbows ok for joint safety?The triceps still
extend the arm and receive the stimulus if elbows are out a
bit.Cables are generally easier on your tricep joint than
performing similar movements with free weights.  Triceps
activation in OHP super high
https://journals.lww.com/nsca-jscr/Fulltext/2013/07000/Effects_of_Body_Position_and_Loading_Modality_on.10.aspxFull
stretch in bottom position, focus on supination and keeping really
good force contact with the pinky finger side of the
palm.Relatively equal priority on the 3 different elbow positions
relative to the shoulder and training movements through each
position.Study comparing the three different elbow positions during
curling movements.
https://pubmed.ncbi.nlm.nih.gov/31487841/




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