WHICH EXERCISE IS BETTER….
The following exercises, work the targeted muscle groups. But how well are the exercises, do they do what they say they do. How does the exercises rate on efficiency and the muscle’s response to muscle overload during activity. The answers will surprise…
MACHINE DIP vs BENCH DIP
Both target the Triceps muscle, but which is better for overall mass…
Machine Dips are equipped with seat belts, because the movement means one wild One of the many advantages it has,is the fact you don’t need to worry about balance. You can blast away at the targeted muscle group. The upright bench ensures good form on the exercise, throughout the exercise.
A classic Triceps exercise, excellent way to flush the muscle after a grueling day of barbell skull crushers,overhead extensions and press downs. It can often prove tough for trainers with existing shoulder problems. Even if you have healthy shoulders, people tend to go too deep and lose the tension in the Triceps muscle and injure their Rotators. You want to lower your Glutes down to a 90* angle, go to failure on each set as its body weight your moving in each set.
ADVANTAGE MACHINE DIP
As said machines don’t require much attention to balance. Allow you to overload the muscle with as much weight as possible and you can do it safely without risk of injury
CABLE CROSSOVER vs INCLINE CABLE FLYE
This is an unique exercise, as it can be performed a number of different ways. The key for is to have a slight bend in your arms at all times- don’t open and close the bend in your elbows. You want to imagine yourself hugging a barrel as you bring your hands in front of you, creating that perfect circle with your arms. Will allow you the best use of the move, while creating a burn in your Pecs.
Incline Cable Flye
Cables provide constant tension throughout the exercise. You may have to ajust the bench to make sure the line of pull is ideal for you. Practice with no weight first to make sure everything is set in place, especially your shoulder joints. The same rule apply as with the Cable Crossover. Keeping your elbows bent throughout the movement, paying attention at the start of each rep and not lowering cable too low on each repetition. Your balanced on the bench, as your concentration is on the movement and not your stabilizers.
ADVANTAGE INCLINE CABLE FLYE
The Incline Cable Flye has you coming in an upward direction over target area. The Cable Crossover however your arms are converging in front of you or towards the floor. Making the Incline Cable Flye the clear winner, in this case.
DONKEY CALF RAISE vs SEATED CALF RAISE
Donkey Calf Raise
The Donkey Calf Raise can be a tricky exercise to perform, its all about the proper set-up. Position yourself so the ball of your feet are centered securely on the foot plate, while your torso is bent at the hips and parallel to the floor. Back pad should rest across your lower back and upper Glutes. Lock a slight bend in your knees and keep your Abdominal s tight. The only movement should be your heels moving to the floor and back up, as you rise up on the balls of your feet. Repeat the whole process the desired amount of repetitions.
Seated Calf Raise
The Seated Calf Raise the range of motion is short and is extremely effective in isolating the lower legs. When doing the exercise be diligent in keeping the pads just above the knees. This positioning will help protect the bone and give the ideal mechanical advantage during the movement. Let your heels travel as far down as possible, for a good stretch and then flexing your calfs as you lift upwards on your toes. Repeat the whole process the desired amount of repetitions.
AVANTAGE DONKEY CALF RAISE
The Donkey Calf Raise should be your exercise to pack on some mass. As the Calf muscles are resilient, you should use a spectrum of repetition ranges, with varying levels of intensity on this exercise.
WIDE GRIP CABLE SEATED ROW vs CLOSE GRIP CABLE SEATED ROW
Wide Grip Cable Seated Row
The less common of the Rows, borrowing the Lat Pull down bar, attach it and take a wide overhand grip on the bar. Just a bit outside Shoulder width. Grasping the Lat bar on the bends and pull toward you, keeping your elbows high. Try to touch your upper Abdominals with the bar. The further behind your body you can pull your elbows, the better the peak contraction will be.
Close Grip Cable Seated Row
This popular version of the exercise, is mistaking it as a Middle back exercise, but it is a Lat exercise. After your first repetition, you will feel the target area. Make sure you keep a slight bend of your knees throughout the movement. Your posture from head to toe will ensure your safest and strongest set. Repeat the whole process the desired amount of repetitions.
ADVANTAGE WIDE GRIP CABLE SEATED ROW
In the peak position of the Wide Grip version, when the bar is approaching your Torso, take note of your elbows. Your upper arms are perpendicular to your Torso and parallel to the floor. The winner for upper Back content is the Wide Grip Cable Seated Row
DRAG CURL vs SCOTT CURL
Both exercises work the Biceps, but which one better at targeting the Short Inner Head.
Of the many issues facing your Bicep growth, improper form might be a serious problem when you attempt to use too heavy weight. When you go heavy, you begin to employ too much body english and allow your elbows to move forward away from your sides. Doing so bring the front Delts into play and automatically removing the emphasis of the Biceps. With the Drag Curl you are forced to eliminate Deltoid involvement as much as possible. You want to keep elbows back and drag the bar up the your Abdomen. Range of motion is very limited,
The Scott Curl seems to take Isolation to a whole new level. The exercise is done on the steep side of a Preacher Bench. Sit or stand next to a reversed Preacher Bench allowing your arms to hang toward the floor, while holding a weighted barbell in both hands( palms up grip).
The key is to curl the bar up as high as possible without using your Deltoids. Keep the bench low and keep your underarms securely on top of it.
ADVANTAGE SCOTT CURL
Your Bicep peak is the short inner head, who is best hit by movements like the Preacher and Scott Curl. When you turn the bench around your forced to put your Triceps flush against a vertical surface. That arm position elevates your arms in front of you than the standard Preacher Curl. The Scott Curl also increase the bicep time under tension at the point of peak contraction since there is no chance to relax at the top.