The 2024 World’s Strongest Man field took another hit with two more competitors pulling out with injuries.
The 2024 World’s Strongest Man roster has seen some overhaul over the last few weeks. The competition is set for May 1-5 in Myrtle Beach, SC and there is still changes coming. Recently, both Shane Flowers and Kristjan Jon Haraldsson have pulled out of the event with different injuries.
Previously, both Martins Licis and Mateusz Kieliszkowski have withdrawn from the 2024 World’s Strongest Man competition. 2020 WSM champion Oleksii Novikov also announced that he will not compete in this year’s competition. There have been three replacements named for the talent that will not compete. They are Kevin Faires, Pa O’Dwyer, and Ondrej Fojtu.
Flowers and Jon Haraldsson suffer injuries while performing the same lift. On Wednesday, the World’s Strongest Man Instagram page announced that Adam Roszkowski and Tristain Hoath will now compete.
Shane Flowers will be forced to miss the competition after suffering a torn bicep tendon. The injury occurred during a training session when Flowers was attempting an Axle Press. Once he lifted the bar from the floor, he suffered the injury that will keep him sidelined in 2024.
This is the second time Flowers will pull out of the WSM, with the first coming back in 2022 during group stages.
Kristjan Jon Haraldsson injured his knee while also attempting an Axle Press. He took to his Instagram story to explain the injury.
“During my last press session last week I felt a huge crack on my left knee during axle clean and press And the days after that my knee has been super swollen and I’m still not walking normally yet, still waiting for MRI results but if I had to guess I think I had a knee subluxation.
Instead of forcing my way into competing and possibly injuring my knee even more I decided to withdraw from this year’s World Strongest Man competition.”
Full World’s Strongest Man Lineup
The full 30-man lineup includes replacements and former champions, led by reigning and defending champ Mitchell Hooper.
Do these substances cost you your hair? An early Hair Transplant can be the solution
Hair loss is a common concern for many individuals, and there are several factors that can contribute to this issue, from genetics to stress. One potential cause of hair loss is the use of anabolic steroids. Anabolic steroids are synthetic versions and derivatives of the male hormone testosterone, and they are often used to enhance athletic performance and build muscle mass. However, these steroids can have various side effects, and hair loss is one of them. Understanding the link between steroids and hair loss is essential for individuals who use or are considering using anabolic steroids.
In this post, we take a deeper look at the causes of hair loss associated with steroid use and discuss potential solutions for preventing and treating this issue with hair transplants. We will also delve into the different types of steroids and their effects on hair follicles. Additionally, we will address common misconceptions and myths surrounding steroids and hair loss.
Note: If you are someone who is using or planning to use steroids, it is vital to be aware of the potential side effects, including hair loss. By understanding the science behind steroid-induced hair loss and implementing preventative measures, you can minimize the risk, maintain healthy hair and act early with hair transplant solutions with the best hair transplant clinics in the world.
Understanding Steroids and Their Uses
Anabolic steroids, also known as anabolic-androgenic steroids (AAS), are synthetic variations of the male hormone testosterone. These steroids are primarily used to enhance athletic performance and promote muscle mass growth. Originally they were pretty much only used by bodybuilders and athletes, but have since creeped into the average gym goer’s gym bag. However, they can also be prescribed as a medication for certain conditions, such as hormone imbalances and muscle wasting diseases. Anabolic steroids work by increasing protein synthesis in cells, leading to enhanced muscle growth and strength. They also have anti-inflammatory properties and can suppress the immune system. It’s important to note that the misuse or abuse of anabolic steroids can have serious health consequences and may lead to various side effects, including hair loss.
The Link Between Steroids and Hair Loss
There is a well-documented link between steroids, particularly anabolic steroids, and hair loss. Steroids can disrupt the natural hair growth cycle by affecting the hair follicles.
When anabolic steroids are used, they can increase androgen levels in the body, which can lead to a condition called androgenic alopecia, commonly known as male pattern baldness. This condition is characterized by hair thinning, particularly in a specific pattern on the scalp.
Steroid use can also cause a temporary condition called telogen effluvium, where a large number of hair follicles enter the resting phase and eventually shed. This can result in noticeable hair thinning.
How Steroids Contribute to Hair Loss
Steroids, specifically anabolic steroids, contribute to hair loss by affecting the hair follicles and disrupting the natural hair growth cycle.
When PEDS and anabolic steroids are used, they can increase the levels of androgens, including dihydrotestosterone (DHT), in the body.
Elevated levels of DHT can shrink the hair follicles, leading to shorter and thinner hair strands. Over time, this can result in hair thinning and eventually hair loss.
It’s important to note that not everyone who uses steroids will experience hair loss, and the extent of hair loss can vary depending on individual factors such as genetics and the duration and dosage of steroid use.
The Science Behind Steroid-Induced Hair Loss
The science behind steroid-induced hair loss involves the interaction between hair follicles, hormones, and the effects of anabolic steroids.
Hair growth is a complex process that involves the growth phase (anagen), resting phase (telogen), and shedding phase (exogen) of the hair follicles. Anabolic steroids, specifically those that increase androgen levels like DHT, can disrupt this process.
DHT is a byproduct of testosterone, which can bind to androgen receptors in the hair follicles, leading to miniaturization of the follicles. This results in shorter, finer hair strands and eventually hair loss.
The exact mechanisms by which anabolic steroids affect hair follicles and DHT levels are still being studied, but it is believed that the increased androgen levels and the sensitivity of hair follicles to DHT play a significant role in steroid-induced hair loss.
Steroids and Hair Loss in Men vs. Women
The impact of steroids on hair loss can vary between men and women due to differences in hormonal profiles and genetic factors.
In men, steroid use, particularly anabolic steroids, can accelerate male pattern baldness, a specific pattern of hair loss characterized by hair thinning in the crown and frontal areas of the scalp. This condition is primarily influenced by genetics and the sensitivity of hair follicles to DHT.
In women, steroid use can lead to female pattern hair loss, which is characterized by diffuse hair thinning all over the scalp. Hormonal imbalances caused by steroid use can contribute to this type of hair loss.
Addressing Myths About Steroids and Hair Loss
There are several myths and misconceptions surrounding the relationship between steroids and hair loss. Let’s address some of them:
Myth 1: All steroids cause hair loss.
Reality: Hair loss is primarily associated with anabolic steroids, particularly in individuals who are genetically predisposed to male pattern baldness. Other types of steroids, such as corticosteroids like prednisone, are not known to directly cause hair loss.
Myth 2: Steroid-induced hair loss is always permanent.
Reality: The extent and permanence of steroid-induced hair loss can vary depending on individual factors such as genetics, dosage, and duration of steroid use. In some cases, hair loss can be temporary and may grow back once steroid use is discontinued.
Preventative Measures for Steroid-Induced Hair Loss
While hair loss caused by steroids can be challenging to prevent entirely, there are some preventative measures that individuals can take to minimize the risk:
Maintain a healthy lifestyle: A balanced diet, regular exercise, and stress management can help promote overall hair health.
Follow proper hair care routines: Regular washing, conditioning, and gentle handling of the hair can help minimize damage and maintain healthy hair.
Consider alternative treatment options: Individuals who are concerned about hair loss can explore alternative treatment options like minoxidil, finasteride, and other hair growth therapies under the guidance of a healthcare professional.
Tips to Minimize the Risk of Hair Loss When Using Steroids
To minimize the risk of experiencing this side effect, consider the following tips:
Practice good hair care: Gently wash and condition your hair regularly, and avoid harsh styling products and excessive heat.
Avoid tight hairstyles: Avoid hairstyles that pull or strain the hair, as this can lead to hair breakage and damage.
Protect your hair from environmental stressors: Use hats or scarves to protect your hair from excessive sun exposure, wind, and pollution.
Discuss hair loss prevention options with a healthcare professional: Consult with a healthcare professional for personalized recommendations on hair loss prevention measures and potential treatment options.
Treating Hair Loss Caused by Steroids
If you’re experiencing this unfortunate side effect, there are various treatment options available to promote hair regrowth and restore the appearance of your hair:
Topical treatments: Topical minoxidil and finasteride are FDA-approved medications that can stimulate hair regrowth and slow down hair loss.
Advanced hair restoration techniques: Advanced techniques like platelet-rich plasma (PRP) therapy, low-level laser therapy (LLLT), and microneedling can stimulate hair follicles and promote hair regrowth.
Hair transplant: In severe cases of hair loss, a hair transplant procedure can be considered, which involves transplanting hair follicles from a donor area to the areas of thinning or baldness.
Topical Treatments and Their Effectiveness
Topical treatments like minoxidil and finasteride have been proven effective in treating hair loss caused by various factors, including steroids.
Minoxidil is an FDA-approved medication available in various strengths (2% and 5%) and can be applied topically to the scalp. It works by increasing blood flow to the hair follicles, stimulating hair growth, and slowing down hair loss.
Finasteride, also known as Propecia, is a prescription medication that can help treat male pattern baldness. It works by reducing the levels of dihydrotestosterone (DHT), a hormone that contributes to hair loss in genetically susceptible individuals.
When used as directed and under the guidance of a healthcare professional, both minoxidil and finasteride can be effective in promoting hair regrowth and preventing further hair loss.
Advanced Hair Restoration Techniques at Vera Clinic
Vera Clinic has been providing hair transplant operations for a decade and is staffed with the best hair transplant doctors in Turkey. The Clinic has been on the rise, being the best hair transplant clinic in Turkey since it was established.
When it comes to the point that you may need a hair transplant, Vera Clinic offers advanced hair restoration techniques to individuals experiencing hair loss, including hair transplants. Generation Iron has had first hand experience at Vera and toured the entire facility in 2024.
Hair transplant is a surgical procedure that involves transferring healthy hair follicles from a donor area to the areas of thinning or baldness. This procedure allows for natural hair regrowth and a restored appearance.
At Vera Clinic, expert surgeons perform hair transplants using the latest techniques, such as Follicular Unit Extraction (FUE) and Direct Hair Implantation (DHI). These techniques ensure precision, natural-looking results, and minimal scarring.
Vera Clinic is known for its success stories and patient satisfaction. With a team of experienced professionals and cutting-edge technology, Vera Clinic provides personalized consultations and tailored treatment plans to address individual needs and achieve optimal hair restoration results.
Success stories: Vera Clinic has a track record of successful hair transplant procedures and satisfied patients who have achieved natural-looking hair restoration results.
Advanced technology: Vera Clinic utilizes advanced technology and techniques, such as FUE and DHI, to ensure precise and effective hair transplants.
Expert consultation: At Vera Clinic, you will receive personalized consultations and guidance from experienced healthcare professionals who specialize in hair restoration.
The Expertise and Technology Behind Vera Clinic’s Success
Vera Clinic’s success in hair restoration is a result of its commitment to providing top-quality care and utilizing cutting-edge technology:
Healthcare provider: Vera Clinic is a trusted healthcare provider specializing in hair restoration and transplant procedures. With years of experience, the clinic ensures the highest level of safety, professionalism, and patient care.
Cutting-edge technology: Vera Clinic utilizes advanced technology and techniques to perform hair transplants, such as robotic-assisted FUE and DHI. These technologies ensure precise and effective results with minimal scarring.
Expert team: Vera Clinic’s team consists of experienced surgeons, technicians, and healthcare professionals who specialize in hair restoration. Their expertise, attention to detail, and personalized approach ensure optimal outcomes and patient satisfaction.
Frequently Asked Questions
Can Hair Loss from Steroids Be Completely Reversed?
Hair loss from steroids can vary in its reversibility. In some cases, hair loss can be temporary and may grow back once steroid use is discontinued. However, the extent of hair regrowth depends on individual factors, and complete reversal may not always be possible.
How Long Does It Take to See Results from Hair Transplant?
The timeline for seeing results from a hair transplant can vary from person to person. In general, it takes several months for transplanted hair follicles to take root and start growing. Full results can typically be seen within 9-12 months after the procedure.
Conclusion
Steroids can have a significant impact on hair loss, affecting both men and women differently. Understanding the science behind steroid-induced hair loss is essential to address this issue effectively. By dispelling myths and implementing preventative measures like incorporating essential vitamins and supplements, you can minimize the risk of hair loss while using steroids. If hair loss does occur, exploring topical treatments and advanced restoration techniques at Vera Clinic can provide effective solutions. With a focus on expertise, technology, and success stories, choosing Vera Clinic for hair transplant ensures comprehensive care for managing steroid-induced hair loss.
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A former World’s Strongest Man believes Ronnie Coleman would have had a chance at the title.
Ronnie Colemanbuilt an incredible physique that made him an all-time great in bodybuilding. As he was winning title after title on the Olympia stage, Coleman was also making a name for himself in the gym with his insane strength during workouts.
Coleman won eight Olympia titles during his career but the question is, could his strength have led him to a World’s Strongest Man victory? Reigning WSM champion Mitchell Hooper answered that question and compared Coleman to five-time champion Mariusz Pudzianowski.
“Do you think Ronnie Coleman could have stolen one of those titles from Mariusz? We’re going to look at Ronnie Coleman and we’re going to look at Mariusz Pudzianowski and we’re going to compare.”
Hooper shared a video on YouTube discussing the best known lifts for both Coleman and Pudzianowski.
Ronnie Coleman YouTube
Mitchell Hooper Talks Athlete’s Best Lifts
Hooper began with deadlifts, which is one of the major lifts in Strongman today. Athletes have gone above and beyond training for max deadlift and this has led to 1,000-pound lifts at times. Coleman hit 800 pounds during his career, which would not be close in competition.
“Ronnie, 800 pounds by two reps for deadlift. That is good. Nowadays, that is not competitive. Mariusz’s best deadlift was 415 kilos. That unfortunately, Ronnie, not really close.”
Coleman excelled on the squat rack and this is where he would be able to make up some ground.
“We have seen that video of him squatting 800 pounds for reps. That is an 800-pound double squat. The best-listed squat by Mariusz is 380 kilos. That is 840 pounds so that’s really quite close.”
Bench press, Ronnie Coleman, 500-pound bench press for five reps. I could not do that. That would not be possible for me. For squats, I would be close. I could probably do three or four at 800 pounds without knee wraps on.”
Hooper believes that Ronnie Coleman could have competed in the traditional Strongman events as well.
“I think Ronnie could get through them all. I don’t think that’s a problem at all, a 300-pound stone. I think he can pick that up relatively easily.”
Image via Instagram @ronniecoleman8
Mitchell Hooper Answers If Ronnie Coleman Could Have Won WSM
Pudzianowski won five WSM titles in seven years from 2002-08. Hooper highlighted the 2005 competition as one that Ronnie Coleman could have competed in and potentially won.
“I think if Ronnie Coleman competed in shape with some moderate level of directed Strongman training, I think 2005 World’s Strongest Man is possible that Ronnie Coleman could have been crowned. Big statement to say that he could have dethroned the best of all-time when it comes to World’s Strongest Man.”
It goes to show how insane Coleman was in the prime of his career. Not only was his physique among the best in the world but his strength could have been as well — and that is coming from the reigning champion in Hooper.
“I genuinely think as someone who has won World’s Strongest Man, I genuinely think it would have been possible. He was a genetic freak.”
The biography, life, and accomplishments of Tom Platz
You may know him as the “Golden Eagle”, or “The Quadfather”, as he goes by many names relating to his appearance, specifically his gigantic legs. Who are we talking about? None other than Tom Platz. One of the most infamous bodybuilders of the to 70s and 80s, he stepped on the Mr. Olympia stage multiple times, competing against some of the greats like the “Austrian Oak”, Arnold Schwarzenegger. To this day, Platz remains one of the most popular bodybuilders in the fitness industry for a variety of reasons.
Below is a complete breakdown of Tom Platz’s profile, stats, biography, training, and diet regimens.
Full Name: Tom Platz
Weight
Height
Date Of Birth
225-235 lbs
5’8″
1955
Division
Era
Nationality
Bodybuilding
1970, 1980
American
Tom Platz Biography
You may recognize him for his massive and shredded legs, which are still big even in his 60s, but Tom Platz’s story starts far before he was known for his legs, and he actually had an issue with his lower backthat prohibited him from squatting early on in his career (then he went on to become the king of squats). He may be a public speaker and trainer now, but he actually started lifting back when he was just 9 years old. Platz saw a poster of Dave Draper and was inspired, so his father encouraged it and Tom began lifting in the basement using workouts his dad read to him, and Tom’s younger siblings practiced learning to count by counting Tom’s reps. At age 11, he had cemented the idea of becoming Mr. Universe in his mind, writing to Joe Weider asking for critiques of his physique. Surprisingly, he wrote back and back then, Joe Weider actually told Platz that he needed to work on his legs.
By the age of 15, Platz had moved to Kansas city had become a personal trainer. He was illegally employed but the trainer saw so much enthusiasm from Platz about lifting that he had to hire him. Once he was settled in as a trainer, he began to train his legs, learning to do squats properly to avoid inflaming his injury even more. Although he was only able to do about 95 pounds for 3 sets of 10 reps, and he actually did not even enjoy doing legs, so he did not focus on each rep, which left him with skinny legs.
When Tom moved again, this time to Detroit, he began going to a gym filled with Olympic lifters, who showed him how to really grow his legs. Through perfecting his form on squats and learning about the infamous hack squat, Platz really began to make tremendous progress on his leg size.
Tom Platz stated that he met Arnold Schwarzenegger, and told him that he would be moving out to Los Angeles to train at the infamous Gold’s Gym, amongst other bodybuilders, and he said that Arnold seemed to somewhat not believe him almost. Well, Platz eventually made it out to L.A. to train, after completing his degree in 1978. He had only $50 in his pocket, but by this point his sights were set on winning the Mr. Olympia contest. Surprisingly, he stated that not many people were utilizing the squat rack when training legs, as they said it made your waist and butt too large. This changed when he arrived on the scene, as Platz utilized it to the fullest extent, turning the tide for many lifters’ leg days.
He started competing upon making it out to the west coast, and he went on to do so many times after that.
Competition History
Despite never taking home a first place title, Tom Platz gave it his all and many argue that he should have had better placings throughout his career than he did. Let’s take a look at Tom Platz’s competition history:
Contests
1995 Honorary Mr. America – AAU
1987 Detroit Pro Invitational – IFBB, 6th
1986 Mr. Olympia – IFBB, 11th
1985 Mr. Olympia – IFBB, 7th
1984 Mr. Olympia – IFBB, 9th
1982 Mr. Olympia – IFBB, 6th
1981 Mr. Olympia – IFBB, 3rd
1980 World Pro Championships – IFBB, Mr. Universe
1980 Mr. Olympia – IFBB, 8th
1980 Night of Champions – IFBB, 12th
1979 Mr. Olympia – IFBB, 8th Place
1978 World Amateur Championships – IFBB Mr. Universe
1978 Mr. America – AAU, Short, 2nd
1977 Mr. Southeastern USA – AAU
1977 Mr. America – AAU, Short, 2nd
1976 Mr. America – AAU, Short, 3rd
1975 Mr. Michigan – AAU
1974 Junior & Senior State Powerlifting Championships – AAU, 220 Class Champ
1974 Teen Mr. America – AAU, 2nd
1973 Mr. Adonis – AAU
1973 Mr. Ironman – AAU
Training of Tom Platz
Tom Platz is very well known for his extremely intensive training, where he would give it his absolute all and take things to failure, much like the heavy hitter Mike Mentzer who trained using his Heavy Duty methods. Platz stated that he never wanted to leave the gym knowing he could have done more, and when you think you are finished with your set, you actually have about 5 more reps in you.
Many actually criticize Platz’s mentality and training methods, stating that it is just all junk volume that will lead to injury, and no one can actually complete anything close to that unless you are on massive amounts of anabolic steroids. However, Tom Platz has come out about his steroid cycle which allegedly was only two compounds, and neither of them were utilized at high dosages. So, that somewhat proves that the hard work and dedication to his intense training goes a long way, regardless of what is in your system.
His most famous training took place on his leg days. You can see videos of him doing insane amounts of reps on the squat, and doing crazy movements on the hack squat, as well as taking all of his sets on accessories to absolute failure. That being said, let’s take a look at Tom Platz’s actual leg routine.
Exercise
Sets
Reps
Squats
8-12
5-50
Hack squat
5
10-15
Leg extension
5-8
10-15
Lying hamstring curl
6-10
10-15
Standing calf raise
3-4
10-15
Seated calf raise
3-4
10-15
Nutrition
Standing at 5’8″ but weighing well over 200 lbs of mostly muscle mass is a huge accomplishment, and Tom knew that nutrition was a huge part of that. Like most bodybuilders, Tom Platz stayed on diet making sure to get in a good amount of protein as well as fats and carbs to fuel his intense workouts, as well as recover properly from them.
Below is a breakdown of Tom Platz’s daily meals:
AM (Before he trained ): Two Pieces of whole grain toast with butter and jelly, juice or milk, coffee Supplements
Lunch (After training): Three to six eggs, Hamburger patty, sliced tomatoes , juice, two pieces of bread
Snack: Cheese and crackers a glass of milk
Dinner: Very large prime rib salad (with cottage cheese, nuts,) Bread and butter Piece of pie of ice cream , coffee or milk
Snack: Evening Couple pints of ice cream or bag of nuts
Life After Bodybuilding
Outside of bodybuilding, Tom Platz is married to Cha Nikito-Platz, and he is still is heavily involved in the fitness industry, passing on his knowledge and training methods to younger generations. In August of 2023, he was diagnosed with Bell’s Palsy, impacting the nerves in one side of his face. However, he is still going strong, calling out the supplement industry for the amount of hidden ingredients that you can find in things like protein powders, creatines, and other supplements that are supposed to have “transparent” labels. Instead, he Platz claims he still focuses on all whole foods in his diet.
Tom Platz Wrap Up
Overall, Tom Platz is one of the most influential and well known bodybuilders of all time. Although he is known for his massive legs, he did not always have those. Platz worked hard for everything he had, and his mentality behind it all is what we can really take away from this and apply to our every day lives.
These are the 8 best exercises for back and neck pain
Neck and back pain can derail the workout program of even the most disciplined athlete, whether they are bodybuilders or powerlifters or whatever. Pain in these areas is rarely a direct result of lifting, but rather from spending too much time behind a desk and steering wheel, yet pain here can greatly affect your lifting. That being said, training your neck and back is crucial.
Sitting too long causes our hips and hamstrings to tighten, producing muscle imbalances that manifest themselves in neck and back pain. Pain in those areas also is a byproduct of car accidents, which have become more prevalent in the last decade because of smartphone use and increased distracted driving. One 2017 study found that the rate of back and neck pain grew each year from 2004 to 2011, a trend that likely has continued.
That’s why it’s important, regardless of one’s history with neck and back pain, to undergo daily movements that counteract hours of daily sitting. Think of such a routine as prehabilitationor “pre-hab,” movements to avoid the injuries that might require rehab.
The Best Exercises for Neck and Back Pain
Here are eight moves that can keep you from enduring neck and back pain and missing workouts.
Cat/Cow
What it does: This two-part yoga movement improves flexibility to the lumbar and cervical spine (neck and back).
How to do it: Start on all fours with hands beneath your shoulders and knees on the ground. Inhale, dropping your chest as you push your hips and shoulder blades back into the cow position. Lift your chin and chest and gaze forward. For the cat, exhale as you draw your belly button to your spine and round your back toward the ceiling like a cat.
How many? 2 sets of 10 of each move.
Glute Squeeze
What it does: It activates the glutes.
How to do it: From a standing or sitting position, squeeze your left glute (butt cheek) and hold for two seconds. Release then repeat for the right site. Do a set of 10 reps on each side.
How many? Do these throughout the day and not just before a workout. Stand up once an hour at work and knock out a set of 10 on each side. Do them while sitting in traffic or while stuck in a meeting. Think of life as one continual glute workout
Pelvic Tilt
What it does: This opens the hips and pelvis, which become locked down from too much sitting, contributing to back and neck pain.
How to do it:From a standing position with hands on hips and knees slightly bent, move your hips back and forth, tilting the pelvis. You should feel a stretch in the lower back. Be sure to move from the hips; don’t thrust from the crotch.This also can be done with hands on the small of the back for more of a stretch.
How many? 2 sets of 10.
Child’s Pose
What it does:The familiar and simple yoga resting pose is effective for stretching out the shoulders, which hunch over from too much sitting and contribute to neck pain.
How to do it:From a kneeling position, touch your big toes together and sit on your heels. Separate your knees about hip–width apart and lay your torso down between your thighs. Place your hands on the floor along your torso, palms up, and release the fronts of your shoulders toward the floor. You should feel the weight of the front of the shoulders pulling the shoulder blades wide across your back.
How many? Hold the pose for 30 seconds, pause for 10, and hold for another 30 seconds. Repeat.
Rib Opener
What it does: It sounds worse than it actually is, but this move lengthens and strengthens the muscles of the chest and back, creating mobility in the thoracic spine.
How to do it: Lay on your left side with the left (bottom) leg straight and your right (top) leg at a 90-degree angle atop a foam roller. Your left hand is on your right knee. Reach your right arm across your chest as if pinning a newspaper to the chest. Pull your chest to the right, getting a good stretch. Hold for two seconds.
How many? 2 sets of 10 reps on each side.
Bow and Arrow
What it does: A variation on the rib opener exercise that also strengthens the muscles of the chest and back, creating mobility in the thoracic spine.
How to do it: Kneel on your right knee and place a short foam roller between the side of your left knee and a wall. Bring your hands together in front of you and then extend your right arm fully back, similar to a yoga Warrior 2 pose but with palms facing out. Hold for two seconds.
How many? 2 sets of 10 reps on each side.
Back Extension
What it does: It works the lower back, hamstrings, and glutes.
How to do it:Life facedown and stretch your arms out alongside your ears. Squeeze your glutes and use your core to lift your shoulders, chest, and feet. Squeeze your shoulder blades together and pause at the top for two seconds. Repeat for a set of 10.
How many? Two sets of 10
Plank Superman
What it does: This builds core strength and stability while realigning the body from too much sitting.
How to do it: Start in plank pose with hands underneath the shoulders and head in line with your spine. Raise your right hand and left foot, maintaining a flat back. Hold for 5 seconds. Lower and switch sides.
How many? 2 sets of 10 reps on each side.
Neck and Back Pain Wrap Up
Overall, neck and back pain may be common, but is not something that you want to deal with all the time. That being said, check out the best exercises for neck and back pain and let us know what you think! Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in publications such as Men’s Health, Men’s Journal, and USA Today.
One of the top muscles that gets forgotten when training is the neck, but in all honesty, having a thick neck can make you appear much larger than you actually are. But aside from looking like a professional football player, having a thick neck is an indication that you have been putting some work in in the gym. A thick neck and some crazy big traps will have you looking like a comic book character.
However, having a thick neck is not all about looks, but also functionality and even safety. Think about it, the average human head weighs over eight pounds, it moves in multiple directions, and protects our brain, which for most people is the most important part of their body. That being said, having a thick and strong neck can help you stay safe.
You may think that you can hit the neck with exercises such as shrugs and deadlifts, and you are not wrong, but isolating the neck to really target it will provide a great finishing touch to a powerful physique. Not to mention it will also help support good head position and better posture, which could improve overall quality of life.
The Anatomy of the Muscles
The neck is more than just your traps, it is actually made of multiple muscles that support head position, posture, and breathing. Let’s take a look.
Trapezius: The traps are large, flat, triangular muscles that make up the back of the neck and the upper back. They start from the external occipital protuberance (also known as the back of the skull parallel to the upper jaw) and the ligamentum nuchae. They have multiple insertion points, with the main movements of the traps being lateral flexion, contralateral rotation of the head and extension of the head.
Levator scapulae: The next part of the neck is the levator scapulae, which is a long slender superficial muscle on each lateral side of the neck. It starts from the C1-C4 of the cervical (neck) spine and inserts on the medial border of the scapula. The Levator scapulae are responsible for the elevation and retraction of the shoulder blades, as well as extending and laterally flexing the neck.
Sternocleidomastoid: The sternocleidomastoid is a large two-headed muscle on each side of the neck, with one head stemming from the medial third of the clavicle, and the other sprouting from the manubrium of the sternum and inserts onto the mastoid process of the temporal bone. The Sternocleidomastoid is responsible for unilateral lateral flexion of the neck on the same muscle side and lateral rotation of the head on the opposite side.
Scalene: Last on the list of neck muscles are the scalene muscles, which are three paired muscles on the anterior, middle, and posterior of the lateral neck. They come from the vertebrae C3-C6 and insert onto the scalene tubercle and superior border of the first rib. The scalene muscles act as accessory muscles for breathing (a necessary functions) and assist in all movements of the head.
Benefits of Neck Training
Now, as stated above a thick neck is great for building your physique, but also for functionality. Let’s look at four reasons to include direct neck training in your programming.
Reduces Neck Tightness: When training the neck with exercises that are performed well and with a full range of motion, you may notice a release in neck tension, tightness, stiffness, and even some improved flexibility.
Breathing Improvements: The scalene muscles and sternocleidomastoid muscles contract and relax to assist in breathing which becomes more important during high-intensity exercise, as well as just getting through the day.
Improves Heavy Compounds: The upper traps are an important part of the upper back which, when engaged, will help you get through heavy compounds like the squat and deadlift with good form.
Injury Prevention: If you’re an athlete involved in an impact sport, then training the neck should absolutely be part of the routine. The neck supports the head and what’s in it, meaning your brain, eyes, and other important organs, so training the neck to be stronger can be greatly beneficial for injury prevention amongst contact sport athletes.
Top 3 Neck Exercises
Let’s take a look at the top 3 neck exercises for building a big and strong neck.
Shrug Variation
There are plenty of different shrugs that you can do in order to build up the traps and neck. Our favorite are dumbbell shrugs, which are easy and convenient to do.
What it helps: Better muscle development because each side is working unilaterally and it with strengthen your grip.
How to do it: Gripping a dumbbell in each hand with your shoulders down, keep your chin tucked into your chest. With the dumbbells in hand, elevate your upper traps towards your ears as high as you can and pause for a second. From there, slowly lower your shoulders down to the hang position. Repeat.
Prone Weighted Neck Extension
This might not be an exercise that you have heard of, but it focuses on the smaller muscles. The prone weighted neck extension is an effective exercise for strengthening the neck muscles and is easy to do, and you do not have to go over the top with weight. Lower weight with higher reps and good mind-muscle connection is ideal.
What it helps: Training and strengthening the smaller muscles of the neck allows the bigger muscle of the traps to do their job better, and this is crucial if you’re a collision athlete.
How and when to do it: You want to lie prone on a bench with your head off the end with a folded towel and weight plate on the floor. Pick up the towel and weight plate, gripping it in both hands. Put the towel between your head and the plate, then hyperextend your neck up in a full range of motion, you should not have pain during this. Pause and then slowly return slowly lower until your chin touches your upper chest. This is not necessarily something to go all out on, and may best be performed for one or two sets for reps of 15 to 20 as part of your warmup.
Stability Ball Neck Bridge
This exercise may turn some heads in the gym, but the stability neck bridge is a step up from the classic neck bridge, and it certainly will help build your neck. If you never have done any type of neck bridges, do the regular ones first to get a feel. This stability ball variation of the neck bridge requires more stabilization and trains the entire posterior chain to work together due to the glutes and spinal erectors being needed to hold up the bridge.
What it helps: The use of the stability ball helps to train more stabilizing muscles while helping to build and strengthen the neck without weight.
How and when to do it: Grab a stability ball and sit upright on it, and then walk your feet out until the back of your head is on the ball. Squeeze your glutes so your body is in a straight line from head to knee. Tuck your chin to your chest and slowly roll your head back until the back of your head is on the ball and your neck is in extension. Return to the starting position and repeat.
Wrap Up
Overall, training the neck is something that everyone should focus on. It not only improves your overall physique, but also the functionality. That being said, do you agree with our list of the best exercises for your neck?
Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Apart from being an incredibly fun word to say, sexercise can help improve your libido and make you a much sought-after individual. Okay, the last part could be an exaggeration, but there is more to sex than most people realize. Not only does it help you have better (and more frequent) orgasms, but studies have also shown that sex can help improve your cardiovascular and immune health, intimacy with your partner, boost your self-confidence, and enhance your IQ and EQ. Oh and also, it is how humans reproduce, keeping our race from going extinct.
So how do you combine sex and exercise?
What is Sexercise?
As per Wikipedia, “Sexercise is a physical exercise performed in preparation for sexual activity and designed to tone, build, and strengthen muscles.”
Or as I would put it, sexercise is a physical exercise that helps you get laid and perform at your best. It also results in more satisfying sex. The (s)exercises improve and quicken the flow of oxygenated blood, in higher and consistent amounts, along with other beneficial chemical compounds, to the genitalia. These compounds can improve fertility and your love-making session.
The term “sexercise” was coined by celebrity trainer Jason Rosell. He created a workout that combines exercises like squats, glute bridges, and core exercises with other strength-training moves to increase your stamina and sex drive. The word “sexercise” could also refer to the act of using sex as a way to exercise and stay fit.
The best part about sexercise, you ask? You do not have to be a gym rat to work on your libido. Cardio exercises like swimming, running, jogging, cycling, and even dancing (any physical activities that raise your heart rate, get your blood pumping, and bring more oxygen to your heart and body) are just as effective.
Exercise and sex have their own benefits, but combining the two can bring you the best of both worlds. Sexercise can lead to the following benefits:
1. Improves Your Sex Life
We have all been in a position at some point (me excluding) where we wanted to try out a new position with our partner but could not simply because our bodies didn’t allow it.
There are two ways of tackling this problem. First, loosen up your body, improve your flexibility, and build strength through sexercise. Second, give up your Kamasutra subscription and settle for what you can do in the bedroom.
Certain exercises can also help strengthen the pelvic floor muscles used during sex. Kegel exercises can facilitate orgasms in the bedroom and help with urine leakage and incontinence.
A study found that moderate to high-intensity aerobic exercises (running or walking) can be effective in combating erectile dysfunction (ED).
Couples trying to conceive often complain about sex feeling like a chore. Sexercises can help you try out new positions and spice things up under (or over) the sheets. Since sexercise can improve your overall health, it can have a positive effect on your fertility.
3. Enhances Your Immunity
Medical conditions like diabetes, depression, anxiety, and hormonal imbalances can harm your sexual function (desire, arousal, or orgasm). Sexercise can aid in fighting sexual dysfunction by improving your immune system.
Regular sexercise will advertently make you fit. As a result, it can make positions that require strength easier (think: ‘yourself on the shelf‘). At the same time, sexercise can build endurance and stamina and help you last longer in bed.
Remember, the stronger your muscles are (arms, legs, core, heart), the better your sexual performance.
5. Improves Overall Health
Both sex and exercise are known to have positive effects on your body. A landmark study found that sexual intercourse (not masturbation) can lower systolic blood pressure. That’s the first number on your blood pressure test.
Good sex life is good for your heart. Besides being a great way to raise your heart rate, sex helps keep your estrogen and testosterone levels in balance.
If you have ever had a good training or love-making session, you would agree that it is virtually impossible to walk away feeling sad, angry, or depressed. The hormones released during sexercise can help lighten up your mood.
7. Builds Connection
Last but not least, sexercise can help build and improve connection with your partner. Whether you are in the gym working out with your partner or going at it in your bedroom, sexercise can improve your bonding and intimacy.
Pro tip: Sexercise is better done with someone rather than alone – if you know what I mean.
Depending on your current fitness level and your goal, you can choose from the following exercises to improve your sex drive:
1. Yoga
Yoga is one of the best ways to improve your flexibility, functional movement, and core strength. We are sure you know what a little strength and flexibility can do in the bedroom.
Yoga can also help improve your balance. The best part about yoga is that you do not have to be a pro to try it. You can start with basic poses and advance to harder asanas as you gain experience.
On top of that, yogi kamasutra fans will also be less prone to cramping up in the middle of a steamy session.
Tip: The downward-facing dog pose is great for stretching and circulation, and the tree pose is good for balance. You could also try partner poses to turn up the heat.
When it comes to sex, what’s happening on the outside is just as important as what’s happening on the inside. If you want to improve your sex drive, you need to work your pelvic floor muscles. Kegel exercises are indispensable in a sexercise routine as they strengthen your pelvic floor muscles, which support your uterus, bladder, small intestine, and rectum.
Different people have different pelvic muscle strength levels. The worst part? This strength deteriorates with age. Meaning – kegel exercises are a good option to improve sex in the long term, as they help maintain the function of these muscles.
Kegel exercises can help keep your pelvic and vaginal muscles strong and healthy. This can lead to more intense orgasms. Over and above that, the versatility of kegel exercises makes them extremely convenient. You could do them anywhere at any time, and you do not need any equipment.
The muscles you use to stop urine mid-flow are the same muscles you will use while performing Kegels.
Contract your pelvic floor muscles and hold for 10 seconds. Release for 10 seconds. Repeat five times.
If you cannot hold for 10 seconds at first, try holding for as long as you can and slowly build your way up to 10 seconds.
3. Cardio
Cardio workouts are great sex drive boosters as they help build stamina and endurance, something we can never have enough of in the bedroom. Aerobic exercises increase your heart rate and improve blood flow and circulation.
As a result, cardio can help an individual maintain moderate weight, improve blood pressure, boost overall physical fitness, and may help with erectile dysfunction and general sexual performance.
Strength training sexercise can take your libido to another level.
Why is that, you ask? Lifting your partner and throwing them around can be fun, and at the same time, taxing on your muscles.
While training for better performance in bed, you should focus on your core, arms, and hips. Adding compound movements like deadlift and bench press to your sexercise arsenal will help you be the DOM you have always wanted to be.
Some of our favorite strength training exercises for improving sex drive include:
Do you remember that adage, “practice makes perfect?” Turns out, the folks knew what they were talking about.
We know what you are thinking, “but sex does not count as an exercise.” And that, my friend, is the beauty of sex. You can turn up the heat in the bedroom depending on the kind of intensity you want from your workout. You could turn vanilla sex into a sexercise by doing positions that are strenuous enough to help you shed calories and build muscle.
For example, one partner can lift the other, stretch to new positions, try a more vigorous rhythm, or simply have standing sex. Let your imagination run wild!
Sexercise Routine You Need To Try Today
Now that you know everything there is about sexercise, here is a routine you need to try if you want to improve your libido:
1. Running (HIIT): 10 minutes
Start your workout with a HIIT running session on a treadmill. It will get your blood pumping and prime you for the resistance workout.
Steps:
Walk at a brisk pace for one minute.
Perform an all-out sprint for the next one minute.
Repeat until you complete 10 minutes.
2. Downward Facing Dog: 5 minutes
The downward-facing dog is a great way to stretch and warm-up.
Steps:
Lie down on the floor with your wrists underneath the shoulders and your knees underneath the hips.
Curl your toes under and push back through your hands to lift your hips and straighten your legs.
Spread your fingers and ground down from the forearms into the fingertips.
Outwardly rotate your upper arms to broaden the collarbones.
Let your head hang and move your shoulder blades away from your ears towards your hips.
Engage your quads to take the burden of your body’s weight off your arms. This action goes a long way toward making this a resting pose.
Rotate your thighs inward, keep your tail high, and sink your heels towards the floor.
Exhale and bend your knees to release and come back to your hands and knees.
Lie down in a prone position with your chest facing the floor.
Support your weight on your toes and your forearms.
Your arms should be bent directly under your body, and your upper arms should be perpendicular to the floor.
Keep your body in a straight line and maintain a tight core throughout the exercise.
Hold the position for as long as possible.
8. Kegel: (as mentioned above)
Conclusion
Sex and exercise have a lot in common. Both can make us sweat and can lead to better health, improved mood, and increased energy levels. If you are looking to improve your sex drive, perform the sexercise workout laid out in the article once a week.
You could also switch the exercises in the article or perform variations depending on your experience level.
Which is your favorite sexercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Hunter Labrada led Sam Sulek through a leg workout that will burn the next day.
Hunter Labradais looking to make an impact on stage once again this year. He wants to climb up the scorecard during the Olympia and continues to work to make improvements. Recently, he was joined by Sam Sulek for a burning leg workout.
Hunter Labrada continues to make improvements to his physique and it has shown on stage. He recently guest posed at the 2024 NPC Jay Cutler Desert Classic.
In 2022, Labrada fell to seventh on the scorecard. He was victorious during the 2023 Tampa Pro before finishing as the runner-up at the Texas Pro. Labrada hit the Olympia stage once again and finished sixth in 2023. Labrada showed off his physique once again during the NPC Western Michigan Bodybuilding Championships. He looked well-conditioned on stage. This was one of the major improvements he made during the year to prepare for the 2023 Olympia.
The day began with machine leg curls before hitting two variations of Romanian Deadlifts. The first was to hit hamstrings and the second focused on lower back. Sulek lifted a bit heavier than usual but did not put as much on as Labrada.
“I might end up having to do an extra set of hamstring curls to make up for it.
His was very, very isolated. I am pulling a more traditional RDL because I want some good lower back stimulation too.”
Romanian Deadlifts on the Smith Machine hit hamstrings harder during this workout. Sam Sulek discussed his preference on the Smith Machine because of this level of tension.
“Some hamstring curling has been done as well as some hip hinging. Some of us with a greater degree of tension than others but hamstrings are cooked. Doesn’t take too long, man.”
The hamstring portion of the workout ended and the duo moved onto quads. This consisted of machine leg extensions and hack squats to end it.
Kali Muscle attacks Generation Iron’s credibility and Victor Martinez responds. Plus: will the NPC/IFBB Pro expansion of natural bodybuilding cause controversy?
The latest installment of the Generation Iron Podcast serves up a smorgasbord of topics, ranging from fiery controversies to groundbreaking developments in the realm of bodybuilding. Hosted by Victor Martinez, Ehsan Farahi, Edwin Mejia Jr., and Vlad Yudin – this episode delves into Kali Muscle’s response to Generation Iron as well as the implications caused by the NPC and IFBB Pros plans for natural bodybuilding competitions.
On a previous episode of the Generation Iron Podcast, Victor Martinez and the GI crew reacted to Kali Muscle’s video claiming bodybuilding was demonic. They also commented on the general advice (and possible misinformation) that Kali was sharing on his social media accounts.
It seems that Kali Muscle saw the podcast episode, as he has released a new video directly calling out Victor Martinez and Generation Iron. In his response, Kali Muscle reiterates that bodybuilding is demonic and that any media outlet or athlete that participates in the sport of bodybuilding is demonic.
On this week’s podcast, Victor Martinez and his fellow hosts watch the new Kali Muscle video and give their new response.
They also focus on the recent announcement that the NPC and IFBB Pro leagues plan to expand natural bodybuilding shows by adding 30 new competitions to the leagues. This decision is in effort to have better representation for drug tested competitions and natural athletes. But will this cause controversy for the league and put new attention on the untested nature of many popular IFBB Pro competitions?
Victor Martinez dives in deep on both topics this week – let’s recap.
Kali Muscle Doubles Down: Is Generation Iron Demonic?
The episode jumps right into discussion surrounding Kali Muscle’s incendiary remarks in response to Generation Iron. Muscle’s video, titled “Bodybuilding Must Be Stopped (Generation Iron Are Bad People),” lambasts the industry for its alleged promotion of ‘demonic’ practices and dangerous substances.
Ehsan Farahi wastes no time with his opinion of Kali Muscle and his response video. Ehsan unapologetically calls Kali “a clown” and later ” a piece of sh*t.” Victor Martinez, on the other hand, adopts a more conciliatory approach, defending Muscle’s right to express his views, he remains steadfast in his conviction regarding the merits of bodybuilding as a discipline.
Victor Martinez believes that any sport can become dangerous when athletes pursue greatness. But that does not meant he entire sport or industry is “evil.” Victor is fine with letting Kali Muscle have his own opinions. What he has a problem with is how Kali is trying to convince the world that the sport of bodybuilding is black and white. Kali finds the entire sport an unhealthy and dangerous endeavor. Victor believes that it is not – and there is plenty of history, experience, and facts to prove it.
Will The Expansion of Natural Bodybuilding Competitions Cause Controversy?
The spotlight then shifts to the big announcement by IFBB Pro and NPC regarding the expansion of natural bodybuilding competitions. With the introduction of 30 new drug-tested events, the hosts delve into the implications of this strategic maneuver.
Vlad Yudin raises the question – by now having over 30 drug tested bodybuilding competitions – doesn’t this directly imply that the league is aware and accepting of the non-tested competitions being “enhanced?”
Victor Martinez acknowledges that this may be true. However, he also believes that it will only be initially controversial because it is new and current internet culture is addicted to outrage. Victor believes that the controversy will be limited and short term.
In fact, Victor Martinez lauds the initiative as a boon for drug-tested athletes and a catalyst for sponsorships within the natural bodybuilding domain, Edwin Mejia Jr. underscores the newfound opportunities for aspiring competitors to ascend the ranks and potentially grace the coveted Mr. Olympia stage.
As of today, natural bodybuilding has many independent leagues that offer drug tested events. However, these leagues are all relatively small and do not bring anywhere near as much engagement or prize money as the NPC and IFBB Pro leagues.
Victor believes that this expansion will provide an opportunity to make natural bodybuilding into an actual revenue-generating enterprise. This will make a positive impact for an entire niche of the sport, allowing natural athletes better opportunities at sponsorships and hopefully increased prize money.
Ehsan Farahi also concurs, stating that this now gives natural bodybuilders even footing to compete properly in the IFBB Pro and NPC leagues. They will even get an opportunity to compete at the Mr. Olympia – with proven bonafides that they competed, qualified, and stepped onto the Mr. Olympia stage completely drug free.
Transitioning to the fan question segment, the hosts dissect the nuances of a push-pull split workout routine with surgical precision. Drawing on their wealth of experience, they explain the optimal combination of compound and isolation exercises to stimulate muscle growth and enhance training efficacy.
From the importance of exercise variation to the strategic structuring of push-pull days, their advice offers invaluable guidance for fitness enthusiasts seeking to maximize their workout routines.
Victor Martinez states that it is best to do a combination of compound and isolated exercise movements in the same day. This allows for exhausting the full muscle efficiently from all angles. Typically, it is also best to separate push and pull movements on separate days. This way you do not exhaust all of your energy on push movements – then become tired for pull movements later in that same workout.
Tom Platz’s Quads and Stem Cell Therapy
In a reflective interlude, the hosts pay homage to the indomitable legacy of bodybuilding icon Tom Platz, particularly his enduringly colossal quads. Victor Martinez waxes lyrical about Platz’s unparalleled work ethic and his enduring impact on the sport, reminiscing fondly about his awe-inspiring physique.
The conversation then pivots to Ronnie Coleman’s fervent endorsement of stem cell therapy as a transformative modality for health and recovery. Victor Martinez echoes Coleman’s sentiments, extolling the virtues of stem cell therapy while lamenting its prohibitive cost, which remains a barrier to widespread accessibility for athletes.
Wrap Up
As the curtain falls on another riveting episode of the Generation Iron Podcast, listeners are left with a tapestry of insights and perspectives that illuminate the multifaceted landscape of bodybuilding. From contentious debates to visionary innovations, the hosts’ impassioned discourse serves as a beacon for enthusiasts navigating the ever-evolving currents of the fitness industry.
You can watch the full episode above. And make sure to check back every week for new episodes on the Generation Iron Fitness Network or wherever podcasts are downloaded.
Keeping your elbows in during the bench press will protect your shoulder joints.
The bench press is ideal for lifters looking to strengthen, develop, and sculpt their upper bodies. However, it’s fascinating to note that the outcomes of this exercise can vary significantly based on your execution techniques, particularly the positioning of your hands and elbows. A 2017 study delves into various bench press techniques and their impacts on muscle activity and athletic performance (1).
As a compound movement, the bench press requires the coordination of multiple joints, primarily focusing on the elbows and shoulders. This article will explore how these movements target key muscle groups — the chest, deltoids, and triceps.
Observing seasoned professionals, one can’t help but notice their meticulous attention to elbow positioning during the bench press. It’s common to hear them emphasize this aspect as a critical factor in maximizing muscle development. This article aims to shed light on the significance of elbow positioning in enhancing the bench press’s effectiveness after a brief overview of the bench press technique itself.
How to Do the Traditional Bench Press
Different bench press variations include the flat (traditional), decline, and incline bench press. These routines target various parts of the chest. However, returning to the basics, here’s a reminder of how to correctly do the traditional bench press.
Lie flat on the bench using an overhand grip on the bar. Your arms should be slightly wider than shoulder-width apart, and your feet should be driven firmly into the floor.
Pull your shoulder blades back, brace your core, and lift the barbell from the rack, extending your arms and elbows fully. This is your starting position.
Take a deep breath and, with your core still braced, slowly lower the bar close to your mid-chest.
Next, exhale and press the bar up, fully extending your elbows and arms back to the starting position, completing one rep.
Repeat steps three and four for as many reps as you desire.
Benefits
The bench press is effective for upper body development and building mass, so it’s popular with bodybuilders and other athletes. Here are some essential benefits of the bench press.
Upper Body Development
Performing this exercise develops your upper body. The target muscles include the pecs, shoulders, and arms. The bench press induces muscle hypertrophy in these muscles, increasing their muscle mass.
Upper Body Strength
This compound exercise involves the constant motion of joints, strengthening and improving their range of motion. As a result, your entire upper body strength will increase.
Better Coordination & Balance
Controlling the equipment (barbell or dumbbell) is essential when performing the bench press. You must brace your core muscles to maintain body stabilization and balance. This process puts them under constant tension, strengthening them. Stronger core muscles lead to better body posture and form and could help prevent injuries.
Improved Bone Structure
Bench presses are good skeletal-supporting exercises. This exercise works on multiple joints, strengthening and increasing their resistance, making stronger and healthier bones. Research proves that weight exercises increase bone mineral density, improving the quality of life of people with osteoporosis (2).
Different Bench Press Elbow Positions
The key movements when performing the bench press include shoulder flexion (moving your shoulders from their sides straight above your head) and elbow extension (extending your arms from a folded position). For this reason, your hand position and grip width are essential, especially if you want to work on different muscle groups to increase muscle hypertrophy. Studies demonstrate the effects of grip width on target muscles and the extent to which they strengthen during bench press exercises (3).
Your bench press elbow position is also essential when doing a bench press. It could affect what muscles you specifically target or place more tension on. Here’s a list of the different bench press elbow positions and how they work different muscles.
Elbows In
Bringing your elbows in during the bench press changes the movements of the shoulders from horizontal adduction to flexion. This induces more muscle growth in your anterior delts (front shoulders) and increases the range of motion in your triceps. There is less movement in your chest muscles when your elbows are in during the bench press.
Elbows Out
Bringing out your elbows during this exercise changes the movement of your shoulders to horizontal adduction with less flexion. Your pecs experience greater muscle hypertrophy and activation. Experts recommend using lighter weights in this position because it primarily shifts tension to the anterior delts.
45 Degree Elbows
Placing your elbows at 45 degrees activates the pecs, delts, and arm muscles together. It also reduces the extra shoulder tension, allowing you to lift heavier. Maintaining a 45-degree elbow angle at the bottom of your bench press is a great way to protect your shoulders and avoid injuries.
Wrapping Up
Remember that varying elbow positions during the bench press target different muscle groups. To achieve your fitness goals, select the appropriate elbow position. For those looking to engage their pectoral muscles, an elbows-out (flare) position is ideal. Conversely, an elbows-in position is recommended if you focus on strengthening the triceps and anterior deltoids.
Identify the technique that suits your objectives and adjust the weight accordingly to maximize the benefits of your upper body workout. This might involve opting for a lighter weight when using the elbows-out position or choosing a 45-degree elbow angle to safeguard your shoulders. Additionally, ensure you have a spotter during these technical exercises to maintain safety.
Saeterbakken, A. H., Mo, D. A., Scott, S., & Andersen, V. (2017). The Effects of Bench Press Variations in Competitive Athletes on Muscle Activity and Performance. Journal of human kinetics, 57, 61–71. https://doi.org/10.1515/hukin-2017-0047
Shanb, A. A., & Youssef, E. F. (2014). The impact of adding weight-bearing exercise versus nonweight bearing programs to the medical treatment of elderly patients with osteoporosis. Journal of family & community medicine, 21(3), 176–181. https://doi.org/10.4103/2230-8229.142972
Saeterbakken, A. H., Stien, N., Pedersen, H., Solstad, T. E. J., Cumming, K. T., & Andersen, V. (2021). The Effect of Grip Width on Muscle Strength and Electromyographic Activity in Bench Press among Novice- and Resistance-Trained Men. International journal of environmental research and public health, 18(12), 6444. https://doi.org/10.3390/ijerph18126444
Child’s Pose
