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There are countless exercises choose from when you want to build muscle, but you have to make sure you are doing them right to get the most gains out of them. I always say; it's not just what exercises you choose to do, but how you choose to do them that makes all the difference in the world. I put together a small sample of exercises that show how people normally perform them and a slight tweak to each that will make the exercise that much more effective, especially when it comes to safety in some cases. It starts with the cable curl. While I love this exercise and the strength curve adaptation that goes along with it, I often see it performed in a way that can not only leave gains on the table but limits the biceps activation from the very start. What I am talking about is not bending your wrist back when curling the bar up. This biceps master tip has two purposes. First, it creates better activation of the biceps which means that you will be delivering the most potential growth to the muscle you are working. Secondly, bending your wrists back into extension removes the contribution of the forearm flexors, which, when overworked, can lead to medial elbow pain. The second exercise up is the incline bench press. The incline bench press seems like the go-to option for people wanting to build their upper chest. However, the angle of the bench actually matters more than you think. Studies have shown that greater upper pec activation occurs when the bench is set between 30 and 45 degrees. Far too often do I see people in the gym setting their incline to 60 degrees and greater. This leads to greater front deltoid activation and takes some of the intended work off of the upper chest. If you want to build a bigger upper chest, make sure you get the angle of the bench down correctly. When it comes to getting a six pack and especially when it comes to developing the lower abs, bottom-up movements are going to be part of your bread and butter. You might choose to do a heels to the heavens exercise, but did you know that simply doing the exercise is not enough? To get the best activation of the lower abs and to remove the hip flexors from the equation, you want to think about curling your pelvis. This can be easily done with a swiper. By swiping your hands under your lower back for feedback, you will make sure that your pelvis is curling to the proper height off the floor. Next up is the shoulder press. Now, this is a great exercise option for hitting the shoulders, but the most common way of doing it can cause shoulder complications and even aggravation if you have an existing shoulder injury. This is due to the fact that most people press the dumbbells overhead with their shoulders directly out to the side, outside of the scapular plane. Lifting the weight this way disrupts the natural rhythm of the way the shoulder moves during the exercise. Instead, keep the elbows slightly out in front of you as you press to make sure you stay in the scapular plane and avoid any shoulder problems. Finally, we have the cable crossover. Instead of leaning into the forward motion of the cables as you cross them in front of your body, lean back. By leaning back and sticking your chest forward at the same time, you will be limiting the participation of the front delts and increasing activation of the chest, the muscles you are trying to target in the first place. A proud chest while pressing the cables forward will make sure that you are getting the results you are looking for when selecting this exercise in the first place. These are just a few exercise technique changes that you can make to make sure you are building the most muscle possible, For more tips on how to get the most out of every exercise you do, be sure to stay tuned to this channel and remember to subscribe so that you never miss another video from a physical therapist with a pro sports background as a PT and strength coach. You can subscribe to this channel here - http://bit.ly/2b0coMW For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals. Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

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