ITT post your most esoteric lift that you swear by Posted on February 15, 2023 by Anonymous This fucking shit right here hits the serratus like nothing else
You can just do regular cable pullovers standing on your feet instead of using a bench that you don't need lol. But it doesn't look like a bad exercise at all
nah you'd get very little ROM at the top which is where you need it if you want to effectively hit your serratus, plus the stretch feels good
I've never done an upright row or used a smith machine kek
upright row on the smith machine. something about that exercise specifically on the smith machine hits different. and im typically on the mindset the smith machine is crap
>literally impossible to plateau/get stuck
>infinite hamstring gains
i love this little guy so much
Lol, I do these with dumbbells. For me, it's the close-grip dumbbell bench press. I never see anyone else doing them but I still assume they're pretty common.
Oh damn, imma need to try this shit. Gonna need to build up to them. Any advice on how to get there?
>Oh damn, imma need to try this shit. Gonna need to build up to them. Any advice on how to get there?
if you can do band assisted nordic curls they're by far the best way to build up to doing them unassisted, when I started I could barely go down at all before falling, now I can do 9 unassisted reps no problem. Eccentric-only reps are also good but I'd only start doing those once you can do 5 of them with full ROM (and ofc you can add weight when you're strong enough, I'm using +5kg on eccentrics right now). For feet position I like having my toes turned out, heels touching, and knees roughly shoulder width (I think anyway), this feels the best on my hamstrings and the hamstring tendons.
I don't really know why exactly this is the case but something about nordic curls just makes it impossible to not adapt. I've been doing them for over a year now and I have been consistently progressing the entire time with no plateaus in sight. For reference I do 3 sets 2x a week on top of 3 sets of hamstring-dominant hinges 2x a week.
Also forgot to mention, slow eccentrics are really good on these. Briefly pausing at the bottom without resting on the floor also helps.
>Lol, I do these with dumbbells
same, I like to LARP as teen gohan doing the masenko when im repping that shit out with the 36kg DBs
Do you use it more so for abs or upperbody?
>Zottman curls with fat grips
i gotta get some fat grips man nothing better than a forearm pump
I may yell masenko when I hit them tomorrow, lmao.
I keep my leg day simple: squats, lunges, calf raises. Gonna need to do some research but will definitely try this out. Thanks for the advice
I wish he stuck with the Masenko instead of becoming another Kamehameha user
He needed to learn how to fight hard. Who's gonna teach him how to scale Masenko for Cell level? Diccolo?
I've been hitting forearms a lot lately, throwing fat grips on is great on days I don't do more direct work.
The picture I posted is a pullover machine, its amazing for for the lats. Truly a relic of a bygone era.
ah gotcha i saw one of those machines in a crappy but kino gym in turkey, no air con, 32 degree heat in 80% humidity just dudes in stringers and shitty equipment, but that machine caught my eye and I left it drowning in my sweat. good times.
damn as of now i can touch my fingertips to the ground with some discomfort
hits both but its the closest thing to a serratus isolation that i know of at least, pic rel came as a result of pullovers
I love older gyms with funky equipment. The one I started at this year has a a downstairs that looks like it's from the early 90s, and the upstairs is all newer stuff with proper powerlifting equipment and such, best of both worlds. Still haven't tried this beast, gonna give it a go today.
holy fuck whats your neck lateral curl 1RM
shit I might try using an ez bar now, the possibilities are limitless
Will test neckRM tonight lol
This is another good one, but you do it on a bench so you get a deep stretch on the delt from the extra ROM. The only way to get stretch mediated hypertrophy on the lateral delts afaik
>well hello sailors X F
I always come across this exercise, think it looks good, but never remember
wrist height cable lat raises where your arm drifts across your body works pretty well for this too
DC also has some "extreme stretches" which target a different mechanism of stretch-mediated hypertrophy
ie. hold a painful stretch for 1 minute or so and it has a lot of positive benefits
>the how-to image
looks like an exorcism machine
Damn I wish my gym had a herniated disc machine...
>go for 1rm
>get decapitated like a mortal kombat fatality
>hits both but its the closest thing to a serratus isolation that i know of at least
What about scapular push ups? You could do them with cables and it would actually isolate the serratus.
generally speaking, I like to stay away from exercises that are too specific, many exercises have you bringing your arms up and down in an arc but how many will make you jerk your torso in that strange way? just a personal preference
>literally impossible to plateau
what do you mean by this
Do you reccomend these for someone with tight ass hamstrings?
Tight hamstrings don't influence anything here since it's not a hip hinge, but you should do them anyway for better hamstring gains. But to fix tight hamstrings you should do RDLs while progressively increasing ROM over time (deficit and/or wide grip once you can go plates to floor with neutral/arched back), it's the most efficient way IMO.
>But to fix tight hamstrings you should do RDLs while progressively increasing ROM over time (deficit and/or wide grip once you can go plates to floor with neutral/arched back), it's the most efficient way IMO.
out of the thousand and one fixes i've heard for tight hamstrings this one was never mentioned but seems so right, thanks anon Ill try and work that shit in
I just wish adult gohan wasnt a total gay
>out of the thousand and one fixes i've heard for tight hamstrings this one was never mentioned but seems so right, thanks anon Ill try and work that shit in
No problem bro, it's so simple I can't believe no one talks about it. I went from barely being able to touch my toes to being able to do palms to floor with bent elbows with no problems at all in about a year. Jefferson curls can also do the same thing but I've barely done them out of laziness tbh, so I don't think they're necessary.
Forgot to mention, I tested my front splits and I can almost get to the floor despite the fact that I have done almost no static stretching at all for my hamstrings/hip flexors. At this rate I'll probably have them anywhere from in a few months at best to by the end of the year at worst.
Also pullovers are based as fuck, I do them 3 times a week. Bent arm once a week, straight arm twice a week, using an ez bar on all sessions.
>being this jelly about Gohan's tomboy gf
>being this mad that you'll never teach a girl how to utilize her ki
do this https://www.youtube.com/watch?v=QvMeM_XrmQI and watch your hamstrings get to full ROM by doing it once. it was a godsend for my retardedly tight hammies
much appreciated homie
Is there a reason to do this over active hamstring stretches (eg front splits (not the full thing, still above the floor so there's tension) without holding onto anything)?
im no expert but from what i gather is that it teaches your body that its safe for your hamstring to get into full extention, but as he says in the video is that you should load it right after that stretch to strengthen your hamstrings with your new found ROM. its the only stretch that has worked for my hamstrings and ive tried a fuck ton of them without much success. i guess you could do this one first then jump into the front splits if you want. not sure if i answered your question but there you go, kek.
>but from what i gather is that it teaches your body that its safe for your hamstring to get into full extention
From my experience just doing normal exercises that stretch the hamstrings a lot (namely RDLs) does this extremely well, because the main thing is that your body needs to know that the muscle is strong in that stretched position, making it safe for it to lengthen more. But combined with this
>but as he says in the video is that you should load it right after that stretch to strengthen your hamstrings with your new found ROM.
This method is probably alright considering that you're supposed to immediately work on strengthening them right after, which achieves the same thing. Just for me personally I find passive stretches to be very boring, and I much prefer active ones (and dynamic movements even more still, most of my flexibility comes from just doing normal movements while progressively increasing the ROM over time).
i do rdls right after the stretch. used to do rdls before i knew about this stretch and i couldnt even do it unweighted without my lower back rounding which has been fixed now by doing that stretch.
>I find passive stretches to be very boring
i find them tremedously boring aswell but this one doesnt take much more than a minute(if even a minute), and its a active stretch, you just push and release a few times until the leg is straight and move on to strengthening the hamstrings
Wow what a good exercise-ACK
nordic curls literally make your hamstrings (almost) impossible to injure bro what are you talking about lol
puts insane stress on patellar tendons etc
nordic curls don't load the front of the knee at all, tf are you talking about? It's a hamstring exercise, by definition it can't stress the patellar tendons. In fact nordic curls are actually really good for your tendons and ligaments, specifically it significantly reduces the chances of tearing your ACL. Overall very good for injury prevention as well as hypertrophy and athleticism.
Pullovers in all forms are beautiful, pic related is my gym waifu. Never seen anyone else use it, but I know someone does because they keep setting it to bitch ROM.
For another thing: Zottman curls with fat grips. Absolutely lights up biceps and forearms, great bang for the buck.
machine abs crunch without feet behind pad, hits abs like crazy
>machine abs crunch without feet behind pad, hits abs like crazy
Isn’t this machine dangerous as fuck
>without feet behind pad
How do you do the exercise then? Am I being trolled?
squats with proper form
bench width tricep pushdowns with the lat bar
Just use a fucking dumbbell instead of wasting a fucking cable, moron.
Nothing better for inner chest
Pussy: not even once
Not really esoteric but overhead press with the trap bar is good
>Not really esoteric but overhead press with the trap bar is good
Shit exercise, if you want peak contraction do ring pushups. Nothing better than those, AFAIK it's the one of the only exercises if not the only one where you can simultaneously get an insane stretch on the chest as well as an insane contraction in the same movement. Put the straps further apart if you want more tension at the top.
Pullovers hit serratus? I thought it was a lat exercise this whole time...
Pullovers are weird in that the execution will greatly skew the muscle focus. The machine I posted is basically all lats, free weight hits a lot of pec, doing them with straight arms hits triceps long head, etc.
Decline pullover to press. Quite possibly one of the best upper body exercises of all time…this shit is something else
This is just a pull-over. The only thing esoteric about it is that you're using a cable for some reason.
Using a cable adds a lateral force at the top of the motion that you won't get with dumbbell pullovers, since its just gravity pushing down in line with your arms. Makes it a different exercise.
Search eugene teo shoulders on youtube. Theres a leaning plate raise on a bench that works shoulders for a full rom. Insane shoulder pump i have NEVER gotten from presses.
Holy fuck this is so smart and perfect for what I was looking for ty
enjoy homie, I like having the bench set to the smallest incline possible and bringing my hands closer together towards the end of the rep
All I have for that is a bench and a pretty big resistance band but I should be able to recreate it
I've tried that method
it's clunky, feels unsafe, and doesn't really hit the muscle the way it should be.
I found the best options, in this order:
1. Get a pulley from amazon and have something at home you can hang it off. Set bench/pulley correctly, bam.
Draw back: Takes up space. You need enough space to be able to leave it there, it's annoying to set up/put away the pulley.
2. Kettlebell or Some sort of short barbell (not a full one bruh) where the weight can be safely put on all one side of the barbell - since the weight is distributed outward away from you, this will allow you to feel a solid pullover while laying down on the bench (maybe on a slight incline)
1. I only fucking trust quality kettlebells to be hanging ONLY from the handle from. I.e. Kettlebelll kings.
2. mini Barbells are scary. You have to be 100% comfortable raising that shit over your head will not detach. It's not worth getting hurt.
3. Dumbbell pullovers:
I hate these, worst option, the weight distribution is trash and holding it always feels awkward/unequal since one hand is over the other hand and if you do like an illuminati symbol hold it feels unsafe
Hanging leg raises. They aren't esoteric but I am the only person I've seen doing them toes to bar, except a girl.
that does look lit. the best version I can do at home is with a kettlebell, dumbbells feel really awkward. You can hold the kettlebell by the hand and the weight is distributed better for a pullover.
na those bands are annoying to set up, i don't have space to leave it somewhere and it feels week/unsafe
for me, it's kettlebell swings
KB Swings only started making sense to me when i realized you should be pushing the weight down right after you're upright and the KB is swung up in front of you
It´s a bit out there but I swear by it, great exercise to continously overload
ez bar curls are not particularly esoteric anon
can't you just do this with a barbell?
Reverse curls. looks like it wouldn't do anything different, but it hits a lot harder.
It's a forearm exercise, when I do these my forearms give out before I get enough reps to challenge my biceps
Good to know
I have never lifted weights but want to build my brachioradialis
It's not a biceps exercise, it's a brachioradialis exercise
For me, it's this. Grinding through reps at the end is the best.
I love doing this after supinated ez bar curls.
Then doing wrist curls my forearms become ballons.
i've seen people snap their biceps on this one, no thank you
If your dumbass tried it you would see how the hammer grip alleviates that issue.
Oh, and if you take roids blame that, not the exercise.
No you haven't.
Picrel is great for rear delts
My favorite way to curl. Hits the forearms so nice.
I use it too. I'll be using it tomorrow on posterior chain day.
This actually made me laugh out loud. Thanks anon
One of my favorites
Lat pullover's are based, but just do them standing up. There is no benefit to do them laying down.
Not really esoteric but no idea why i dont see this based backbuilder more
I don't do these because I don't have a cable setup in my home gym lmao, I do the other two alternatives though (front lever pulls and pullovers). Those three together would give anyone enormous lats.
I do those, but use one of those long ropes for the full ROM
im the only person who uses this at all the gyms i go to.
incredible for glutes and lower back.
Based exercise, I love these so much. Currently working with 35kg bar on back rn
dumbbell lunges, hits your glutes and hamstrings like nothing else and the only other person ive seen doing them is a samoan powerlifter who can squat 500lb