![]() ![]() In fact, I’ve had several athletes express how they nearly experienced cramping in their glutes, hips, and feet when performing these due to the intense activation needed during these exercises.įourth and lastly, the level of full body tension needed to dial these in are inordinately high. In fact, you'll notice that your core, hips, and even your feet and ankles must work together to resist rotational forces and keep your body fixed on the bench. Third, the level of posterior chain recruitment and hip activation needed to maintain proper body positioning is exceptionally high during offset angled decline presses. As a result the lifter inevitably feels as though they’re performing a combination chest press and isometric chest fly as they’re resisting abduction forces throughout the set by aggressively contracting their chest via shoulder adduction. Second, not only does the offset angle position produce rotational forces on the torso and spine but it also produces a strong abduction force on the shoulder (of the side that’s lowest on the bench). In order to maintain your body position and resist these rotational forces, your entire core and abdominal musculature will be required to aggressively fire throughout the duration of the set particularly in the bottom stretched position of the chest press. There are 4 factors that make these movements so effective.įirst, the degree of anti-rotation, core stabilization, and rotary stability required is through the roof as your body literally wants to twist, rotate, and shift off the bench. Here I have several of my clients and athletes including Todd Weiland, Leslie Petch, and NFL cornerback Prince Iworah performing some of my favorite variations. Simply lay on a decline bench in t-bench setup with the bench set at approximately 20 degrees and perform any of your favorite chest presses including dumbbell and barbell presses. These represent the epitome of full body chest pressing exercises as every muscle from head to toe will need to be recruited to successfully complete these. One of my favorite movement patterns to incorporate offset angle training on is horizontal chest presses. Here are some of my favorite ways to incorporate offset angled training into your routine. Although this method looks quite unusual, offset angled training has many unique attributes and applications. ![]() This is most easily done using either a decline bench or a small slope/ramp or anything else that provides an offset angle. The concept is quite simple as it involves performing movements using an angled slope or slanted surface. However, one method I’ve recently been using to further enhance the offset loading training stimulus is offset angled training. This is something I’ve written about multiple times in various articles highlighting a number of different offset loading protocols including the offset barbell loading method, offset leverage, offset elevation, dumbbell offset loading, continuously adjusting offset loading, and more. One unique training method I periodically use is offset training and variations thereof. When it comes to training my athletes and clients as well as myself, approximately 80% of the movements we use are fairly basic and traditional while the other 20% involve unique variations. ![]()
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