Quote:
I'm close to starting OVT part 1 and there are alot of exercises that I've never heard off and alot that I want to make sure I'm doing correctly. The problem is I'm having a hard time finding the descriptions anywhere.
I tried using the search but I couldn't find anything so i'm hoping i'm doing something wrong and somebody out there could tell me how to use the search better or if you could list a few articles that I need to check out.
I'm having having trouble finding these ones:
A) 1 arm rowing
B) Decline triceps extension
C) Lying triceps extension
D) Incline lateral raise
E) Incline rear delt raise
If you could describe it to me or show me an article that has it, that would be great.
|
TIH, I hope these descriptions help:
A) 1 arm rowing
Preparation
Sit on platform or bench with knees bent. Grasp cable stirrup with one hand. Straighten lower back and position knees with a slight bend. Allow shoulder with stirrup to be pulled foward with a slight twist through waist.
Execution
Pull cable attachment to side, slightly twisting through waist. Pull shoulders back and push chest forward during contraction. Return until arm is extended and shoulder is stretched forward. Repeat.
or
Preparation
Kneel over side of bench with arm and leg to side. Grasp dumbbell.
Execution
Pull dumbbell to side until upper arm is just beyond horizontal or height of back. Return until arm is extended and shoulder is stretched forward. Repeat. Continue with opposite arm. Allow scapula to articulate but do not rotate torso in effort to throw weight up.
B) Lying triceps extension
Preparation
Lie on bench with a narrow overhand grip on the barbell. Position barbell over the forehead with arms extended.
Execution
Lower the bar by bending the elbow. As the bar nears the head move the elbows slightly back just enough to allow the bar to clear around the curvature of the head. Extend the arm. As the bar clears the head reposition the elbows to its former position until the arm is fully extended. Repeat. With the arms fully extended, the bar can be brought back over the upper chest and the shoulders can be internally rotated between repetitions as needed to allow for a relative release of tension in the muscles.
C) Decline triceps extension
Preparation
Lay down on a decline bench, having your head even with the end of it, your knees bent, feet flat on the ground. Hold a dumbbell in each hand over your head, straighten your arms, and have your palms face each other.
Execution
Keep your elbows still and lower the dumbbells down on either side of your head until your triceps get a complete stretch and the weights come close to touching your shoulders. Push the dumbbells back up through an arcing motion, but lock your elbows out before your arms are pointed straight up overhead and flex your triceps for a peak contraction.
One variation I do on this one is that at the top of the motion, my arms are perpendicular to my body, not the floor. I will keep my arm in this fixed angle throughout the motion. It is much more intense as it keeps constant tension on the tris.
D) Incline lateral raise
I couldn't find this exercise illustrated, but this is pretty close. It is virtually the same, except performed on a flat bench or
Keeping the weight in front of your body raise it up all the way above your head, with your arm kept straight. Just as with other lateral exercises Twist your wrist slightly while lifting, as if you Were pouring water from a picture so that you get a peak contraction. Complete a set with one arm and then do the same to the other side. This is performed the exact same way as a standing one arm lateral raise, except you are lying down.
E) Incline rear delt raise
Again, a slight variation... the illustration shows someone laying flat. The only difference with the exercise you were looking for and this one is that the bench would be slightly more inclined.
Preparation
Lie chest down on elevated bench. Grasp dumbbells below to each side.
Execution
Raise upper arms to sides until shoulder height. Maintain upper arms perpendicular to torso and a fixed elbow position (10° to 30° angle) throughout exercise. Maintain height of elbows above wrists by raising "pinkie" side up. Lower and repeat. Bench should be high enough to prevent dumbbells from hitting floor. Upper arm should travel in a perpendicular path to the torso to minimize latissimus dorsi involvement.
Thanks to ExRx and ABC Bodybuilding for the images I used in this post!
Linear Mode
