The personal training world will tell you there are no new exercises to be created. What we have instead are extensions of common movements most of us know. One movement expands to another from the same basic technique—until a simple exercise is advanced by. …well, extensions.
So though there are no new exercises to truly be created, who has ever tried shadow boxing on skates? It’s probably something you shouldn’t try at home, but like the elite exercises below to follow, it’s something you’re not doing. These exercises should be done and tested immediately. The ones we’re presenting are safe and effective for everyone.
We can hear the disbelievers now.
“I do tons of squats!”
If you say so. What we have is an extension to the squat we’d rather call squat dips and raises. There are a few buff guys out there that know how to pack mass where intended, so we won’t pretend you’re doing something wrong. This approach to squats is a method you can add to your existing routine.
The aftermath is better visual results, and you’ll feel great. You’ll be stronger and look leaner. This extension to squats turns a heavy task into a lean creating machine, instead of a bulking one.
Here is the variation for squat raises: when you begin by setting a barbell on your rear shoulders, you will do so on your toes with heels lifted above the ground. This engages the core and calves better as you attempt to balance with the unaccustomed barbell weight. Just be sure to use less weight than used for your typical squat max. You want to at least start this way before going full blast into this squat variation.
The second part of the move are the squat dips. In traditional squat methods, it’s best and healthier to lower yourself down to a 90-degree bend at your knees. Since we’re using a bit less weight for this extension, you can actually go lower—beyond 90 degrees—and work your legs in a contraction stage where they are weakest.
Once you rise from this dipped down position, where your buttocks should touch your hamstrings, you’ll be ascending into a standing position on your toes again.
This variation to the squat develops greater agility, tighter core muscles and a more explosive drive in your hips once you’ve mastered the complete cycle of squat dips to raises.
Long muscles simply mean tissue has formed in a lean and elongated way. This is great for strength and flexibility. Being limber is awesome for everyday activities and limits injuries to the body. This is why you want to work the long form of your muscles. Not only will your physique look leaner and more relaxed, you’ll also have a mature exertion of the muscle being trained. These particular variations improve your long muscle formations.
Tricep extensions are all about technique and form. One small movement can change the dynamics of your movement substantially, and now we’ll cover tricep extensions and how to work your long form for them. With these tricep extensions, you’ll want to be seated on a bench.
Once you’re situated, grab a barbell or a curl bar and hold it overhead—straight up. With your elbow stationary, begin dropping the weight behind you until your elbows bend at a 90-degree angle. From there, you’ll extend back up to your starting position.
Building up the deltoids can be a mystery to many people, but now, we’ll cover an efficient way of getting those delts to the condition you desire. Doing this is about changing up the routine you already know. Today, you’re being introduced to elite exercises people are simply not doing. They are also not getting these results for their fitness efforts.
The specialty with these upright rows is in using a wide grip. With your knees slightly bent, stand with a barbell securely before your thighs, and ensure that your hands rest at roughly shoulder width.
From here, keep your shoulders down, but lift the barbell with an overhand grip so you don’t engage the biceps and take away stress from the deltoids. Hold the tension on your delts and then slowly lower the weight back down. Repeat and enjoy.
Laddering Your Biceps
Elite exercises are about elevating your abilities to greater heights. This is exactly what we have in store for you. You’re now going to build better mass for your biceps than what traditional bicep exercises accomplish. The amount of blood flow and additional growth to the biceps will wow you with this elite variation.
Here are the necessities: Use a power rack to adjust a bar at roughly your arm’s length above the floor. Now form a straight line with your body lying under the bar and then grip the bar with an underhand hold that lifts your body from the floor. Your arms should be fully extended before you curl upward. When ascending, bring your forehead to the bar. Repeat raising the bar until you can’t do any more reps.