This week let’s look at some alternate movement patterns and exercises for some common, popular and (too often) over used free weight exercises.
Exercise – Sets/Reps
Instead of this: Barbell Bench Press – do this:
1. Uneven Dumbbell Bench Press – 4/11
Make the press a more functional movement, press 5-10 lbs heavier on one side; then switch sides every other set.
Instead of this: Frontal Deltoid Raise – do this:
2. Reverse Deltoid Raise – 3/11
The Frontal Deltoid Raise, in my opinion, is A WASTE OF TIME! Your front Deltoids are worked in a great majority of all pressing movements, not to mention in every day life so they are commonly overdeveloped. Completing the Reverse Deltoid Raise instead helps develop underdeveloped muscles and balance out the shoulder to improve posture, reduce shoulder pain and make us look more fit.
Instead of this: Free Weight Preacher Curl – do this:
3. Machine Preacher Curl – 3/11
Why? Usually free weights are better for overall development whether you are a bodybuilder, athlete or a weekend warrior. Unfortunately most Free Weight Preacher Curl benches are designed so they only provide resistance until your arms are at 90 degrees (about 50% of the movement), at that point the bar is moving horizontally rather than vertically (against gravity). A Machine Preacher Curl provides resistance through a fuller range of motion because the resistance is coming from a weight stack that moves vertically during 100% of the movement.
Instead of this: Traditional Sit Up – do this:
4. Half Sit Up – 4/17
Hip Flexors dominate the top 1/3 to 1/2 of the Traditional Sit Up, isolate and help keep the abdominal muscles under longer constant tension with the Half Sit Up.
Instead of this: Barbell Squat – do this:
5. Just Kidding… Barbell Squat – 3/17
Can you Squat 1 1/2 – 2 times your Barbell Bench Press yet?
FORMS TO USE: