With the leg press machine, your hips start at a 90-degree angle that decreases throughout the movement, which means there is little extension at the hips and therefore you have limited ham and glute recruitment. Leg Press: Shortcut to Shred, Weeks 4-6, Day 2 The Swap: Barbell Hack Squat
#Shortcut to shred workout pdf full#
Hold the bottom position for a full second as you contract your triceps as hard as possible, then slowly allow the bar to raise back up until your upper arms are parallel with the floor again.
Pull your shoulder blades back and together as you contract your triceps to press the heel of your palms down into the bar until your arms are at full extension behind you.If they are below parallel, the bar attachment needs to be adjusted higher. Your upper arms should be behind you and parallel with the floor or higher. Stand facing away from the pulley and grasp the bar with a shoulder-width, overhand, open grip.If the cable station you're using isn't adjustable up and down the columns (say a lat pull-down station), use an extra length of short chain to hang the bar from or make a chain from several carabiners attached together. Secure a straight-bar attachment to the cable pulley and adjust it to be level with your mid back.Because of this, cable dips come in handy even for those who are strong on standard dips. Using cables for dips can help to better focus on the triceps, and it allows you to adjust the weight to make the move easier or harder. If yours doesn't, consider using the same cable station you would for press-downs. And the triceps-focused version, which requires the elbows to stay in tight in addition to the torso being upright, can make an already-difficult movement even harder.Īssisted dips are an option here, but not all gyms have that machine.
However, bodyweight dips can be difficult if you lack upper-body strength. Dip: Shortcut to Shred, Weeks 1-6, Day 1 The Swap: Cable Dipĭips are a great multijoint exercise for building mass in the triceps, particularly when you keep your torso upright as opposed to leaning forward which targets the pecs more than the triceps. Give them a try if you're looking to change things up as you go through Shortcut to Shred.Īny way you slice it-or shred it, in this case-you'll be satisfied with the results. These five exercises will not only suffice when you're in an equipment pinch, but you might even find a stronger contraction with some (or all of them) for even better results.
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