The Bottom Line:
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- I’ve discovered several highly effective upper body exercises that are often overlooked, including the Z press, neutral grip floor bench, high ring pull-ups, and Meadows swings.
- The Z press is a challenging overhead press variation that requires significant core control and can lead to improvements in other lifts like front squats.
- Neutral grip floor benches are excellent for targeting the triceps and improving lockout strength, while high ring pull-ups provide a greater range of motion and require more stability than traditional pull-ups.
- Meadows swings, a movement I learned from renowned bodybuilder John Meadows, are fantastic for building the rear delts, rhomboids, and upper back muscles.
- I also recommend incorporating unilateral exercises like single-arm decline presses and single-arm lat pulldowns to improve core stability and rotational strength, which can be particularly beneficial for athletes like boxers and throwers.
The Z Press: A Shoulder and Tricep Builder with Added Core Benefits
Mastering the Z Press: Technique and Benefits
The Z Press is a challenging shoulder press variation that requires a high level of core stability and control. To perform the exercise, sit on the floor with your legs extended in front of you. Take a barbell or dumbbells and press the weight overhead, keeping your back straight and core engaged throughout the movement. Lower the weight back down to your shoulders and repeat for the desired number of reps.
One of the key benefits of the Z Press is its ability to expose any weaknesses in your trunk control. Many athletes, especially younger ones, will struggle to maintain an upright posture during the exercise, often falling backward as they press the weight overhead. By regularly incorporating the Z Press into your training, you can improve your core stability and overall pressing strength.
Building Tricep Strength and Size with the Z Press
In addition to its shoulder and core benefits, the Z Press is also an excellent exercise for targeting the triceps. As you press the weight overhead, your triceps are forced to work hard to extend your elbows and lock out the weight. This increased tricep activation can lead to greater strength and muscle growth in the back of your upper arms.
To maximize the tricep-building potential of the Z Press, focus on using a full range of motion and maintaining tension on your triceps throughout the exercise. You can also experiment with different rep ranges and loading schemes, such as performing sets of 5-7 reps with heavier weights or higher-rep sets of 10-12 reps with lighter loads.
Incorporating the Z Press into Your Training Program
The Z Press can be easily integrated into your existing upper body training program. Consider performing the exercise at the beginning of your workout when your muscles are fresh, allowing you to use heavier weights and maintain proper form. Start with 3-4 sets of 6-8 reps, and gradually increase the weight and volume as you become more comfortable with the movement.
As you progress, you can also experiment with different variations of the Z Press, such as using a single dumbbell or kettlebell, or performing the exercise with a neutral grip. These variations can help keep your workouts engaging and target your muscles from slightly different angles, promoting continued growth and strength gains.
Neutral Grip Floor Presses for Tricep Size and Bench Press Lockout Strength
The Benefits of Neutral Grip Floor Presses
Neutral grip floor presses are an excellent exercise for targeting the triceps and improving lockout strength in the bench press. By using a neutral grip, you can better isolate the triceps and reduce stress on the wrists and shoulders. This makes it a great option for those with joint issues or those looking to focus on tricep development.
When performing neutral grip floor presses, it’s important to lower the bar all the way down until your elbows touch the floor. This ensures a full range of motion and maximum tricep activation. Avoid the temptation to only lower the bar partway, as this reduces the effectiveness of the exercise.
Programming Neutral Grip Floor Presses
If your goal is to improve lockout strength in the bench press, go heavy on neutral grip floor presses. Aim for 6 sets of 6 reps with a challenging weight. This will help build the tricep strength needed to power through those final inches of the bench press.
For those more focused on building tricep size and getting a good pump, higher reps are the way to go. Try 3-4 sets of 17 reps to really feel the burn in your triceps. The constant tension and high volume will stimulate muscle growth.
Alternatives to Neutral Grip Floor Presses
If you don’t have access to a specialty bar for neutral grip floor presses, you can still reap the benefits with a standard barbell. While it may not isolate the triceps quite as effectively, barbell floor presses still offer excellent carryover to the bench press.
Set up with your pinky fingers about 14 inches apart on the bar. Lower the bar all the way to the floor, pause briefly, then press back up. Focus on keeping your elbows tucked and avoiding excessive flaring. This variation is great for grooving proper bench press technique while building tricep strength.
High Ring Pull-Ups: The Ultimate Back Builder with Increased Range of Motion
Mastering the High Ring Pull-Up Technique
High ring pull-ups require a great deal of trunk control and stability to perform correctly. When starting out, many people tend to sway back and forth or flail around, lacking proper form. To execute a strict high ring pull-up, begin by getting set on the rings. Pull yourself up while maintaining control, lowering down to the bottom position in a controlled manner. Focus on pulling the handles into your armpits to maximize the range of motion. Avoid swaying or rocking throughout the movement.
Benefits of High Ring Pull-Ups for Back Development
One significant advantage of high ring pull-ups is the increased range of motion they provide compared to traditional pull-ups. By pulling the handles into your armpits, you engage a greater portion of your back muscles, leading to enhanced muscle activation and growth. High ring pull-ups also demand greater stability from your core and trunk, as you must maintain a stable position throughout the movement. This added stability requirement can lead to improved overall body control and strength.
Progressing to Advanced Variations
As you become proficient in performing high ring pull-ups with proper form, you can progress to more advanced variations. One such progression is adding weight to your calves or quads, which further challenges your stability and trunk control. Eventually, with consistent practice and strength gains, you may even work towards achieving a ring muscle-up, transitioning from a pull-up to a dip on the rings. Incorporating high ring pull-ups into your training routine can be a game-changer for developing a strong, muscular back while improving your overall upper body strength and control.
Meadow Swings: The Secret to Building Thick, Strong Rear Delts and Upper Back
The Benefits of Meadow Swings for Rear Delts and Upper Back Development
Meadow swings are a highly effective exercise for targeting the rear delts and upper back muscles. By performing this movement, you can build thick, strong muscles in these often-neglected areas. The exercise involves lying face down on an incline bench with your chest supported, and swinging dumbbells back and forth in line with the bottom post of the bench. This constant tension and high rep range helps to create a massive pump in the upper back and rear delts.
Proper Form and Technique for Maximizing Gains
To perform meadow swings correctly, set up on an incline bench with your chest down and supported. Adjust the bench so that the dumbbells can swing freely in line with the bottom post. Grasp the dumbbells with a neutral grip and begin swinging them back and forth, focusing on keeping the movement controlled and the tension on the target muscles. Avoid hitting the dumbbells together at the bottom of the movement. Aim for high reps, such as 3 sets of 25-30 reps, to really feel the burn and maximize the pump.
Incorporating Meadow Swings into Your Upper Body Routine
Meadow swings can be easily incorporated into your existing upper body routine. They work well as a finisher exercise to completely exhaust the rear delts and upper back muscles. After performing your main compound movements like rows and pull-ups, add in 3 sets of meadow swings to really blast these muscle groups. You can even superset them with lighter weight rear delt flies for an added challenge. Consistently including meadow swings in your routine will help you build an impressively thick and defined upper back and rear delts.
Unilateral Pressing and Pulling for Rotational Power and Trunk Control
Unilateral Pressing for Rotational Power
Unilateral pressing exercises are often overlooked but can be incredibly effective for developing rotational power and trunk control. One great example is the unilateral decline press. To perform this exercise, set up on a decline bench with a dumbbell in one hand. Press the weight up and down, focusing on maintaining stability through your core and trunk.
This exercise is particularly useful for athletes like boxers and discus throwers who need to generate force from various angles. The unilateral nature of the movement forces your core to engage to prevent rotation, helping to build rotational strength and stability. Aim for 3-4 sets of 8-12 reps per side.
Unilateral Pulling for Lat Development
In addition to unilateral pressing, incorporating unilateral pulling exercises can be highly beneficial for developing the lats and improving overall upper body strength. One effective exercise is the single-arm lat pulldown.
To perform this movement, set up at a lat pulldown machine with one knee on the bench for stability. Grasp the handle with one hand and focus on driving your elbow down and back, really lengthening the lat muscle. The unilateral nature of this exercise allows for a greater range of motion compared to bilateral lat pulldowns.
Incorporating unilateral lat pulldowns into your routine can help to address muscle imbalances, improve mind-muscle connection, and promote overall lat development. Aim for 3-4 sets of 10-15 reps per side.
Putting It All Together
By incorporating unilateral pressing and pulling exercises into your upper body training, you can target often-neglected aspects of strength and muscle development. These exercises help to build rotational power, improve trunk control, and promote balanced lat development.
Try adding exercises like the unilateral decline press and single-arm lat pulldown to your routine, focusing on maintaining proper form and engaging your core throughout each rep. With consistency and progressive overload, these overlooked exercises can be the key to maximizing your upper body gains.
