Muscle Chemistry Archive
How The Dumbbell Squeeze Press Can Pump Your Pecs
This exercise is something to really pump your pecs.
For those of us looking to boost our pushing power and chest strength, there are a multitude of exercises we can try in order to achieve this. Whether it be staple chest exercises, or those that are not as well known, the possibility for growth is amplified with the dumbbell squeeze press. Putting this exercise into your routine will allow you maximize muscle growth and see those pecs really pop, something all of us bodybuilders shoot for. Its important to incorporate new exercises into your routine to constantly keep your muscles working. The squeeze press is a great exercise to work on confusion and really start to target those pecs to unbelievable growth.
What makes this exercise unique is the squeeze portion of the lift that works to create high amounts of tension in the chest, in particularly the inner fibers. Unlike the traditional dumbbell press, the squeeze press will see your hands closer together, so while range of motion may be slightly more limited, you compensate with enhanced hypertrophy for optimal benefits. A great exercise to target the inner and outer regions of your pecs, transitioning from the traditional dumbbell press to the squeeze press will be worth it.
Let’s take a look at the dumbbell squeeze press and see how this exercise can really pump up those pecs. From what it is, to muscles worked, and the great benefits surrounding this exercise, we’ll also show you how to perform this as effectively as possible so you see serious growth and a chest you can be confident in.
About The Dumbbell Squeeze Press
The dumbbell squeeze press is an effective chest pressing exercise that will work to seriously enhance strength and size in your pecs, as well as other upper body muscles. Since this exercise requires no real extra mobility in the shoulder joint, athletes love this exercise for it allows great growth with minimum pain.
While we all can bench and perform those traditional chest exercises, it is worth noting that performing the dumbbell squeeze press can reinforce proper horizontal movements, especially when it comes to pressing. The squeeze press is ultimately great at forcing you to train the muscle you want to stimulate by working on isolating it more than others to really push for strength and size.
Muscles Worked
What you get out of the squeeze press is a seriously targeted chest as your pecs will be the main muscle group targeted. With a focus on your pecs, you will start to see that strength and size appear in no time. Other muscles worked from the squeeze press are your triceps, serratus anterior, and deltoids.
Benefits Of The Dumbbell Squeeze Press
Increased Chest Strength & Size
The squeeze press will work to increase hypertrophy in your chest so you see that desired strength and size really come to fruition. Through increasing resistance and working to target your chest more than other muscles, ultimately, your pecs will have no choice but to grow. As you get stronger, you will see an increase in weight, leading to more confidence and that extra level of muscle building power (1). Pushing capabilities are more than important when looking to advance our training and performance and this will start to show you just how important it is for your bodybuilding progress or other sport specific movements.
Decreased Shoulder Pain
Given the movement and slightly less range of motion as compared to the more traditional chest exercises, you will see less shoulder pain with the squeeze press. As more fragile joints in our bodies, our shoulders sometimes need that little extra love in order to fully work to our benefit without feeling pain and growing weak, thus leading down the road to injury. Take advantage of the squeeze press and see the growth you want without the shoulder pain (2).
Allow Triceps To Work
Like many pushing exercises, the triceps do get work so you feel a bit of an arm burn as well. You most likely have paired your days up by pushing and pulling movements, so why not give those other pushing muscles some love when doing a great pec exercise. That horseshoe-shaped arm is just around the corner, but you need those well-balanced triceps to make it happen and through incorporating this exercise into your routine, you work the triceps as a result of the need to get that weight not only up, but as you work hard to squeeze the dumbbells together.
How To Perform This Exercise
Here are the steps for performing the dumbbell squeeze press:
To start, set yourself up like you are about to perform a traditional dumbbell press. This would be laying on a bench, feet around shoulder width apart and firmly planted. Your core will be engaged and the dumbbells will be in each hand extended over your head. For this exercise, place the dumbbells flat together. As you lower, keep the dumbbells squeezed together as tight as you can, as if something was between them and it cannot fall. As you drive through your feet, work to push that weight up as effectively as possible. Return to the starting position and repeat for your desired number of reps.
Wrap Up
The dumbbell squeeze press is a great exercise designed to really target your pecs and work to see that much needed hypertrophy we all seek. For those of us looking to enhance our chest day routine, the squeeze press is something that can be incredibly beneficial and work on not only growth, but also muscle confusion and challenge our range of motion, as opposed to the traditional dumbbell press. Look into placing the dumbbell squeeze press into your routine today and really start to see the desired growth you seek most. You won’t be disappointed by the results as you start to see that physique of yours shine.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Uribe, Brandon P.; Coburn, Jared W.; Brown, Lee E.; Judelson, Daniel A.; et al. (2010). “Muscle Activation When Performing the Chest Press and Shoulder Press on a Stable Bench vs. a Swiss Ball”. (source)
Harvard Health Publishing Harvard Women’s Health Watch (2019). “Ouch! Shoulder pain and how to treat it”. (source)
2021 NPC National Championships Results
Here are the full results from the 2021 NPC National Championships!
The 2021 NPC National Championships took place over the weekend in Orlando. This is the biggest NPC event of the year where many athletes hope to earn their pro card by winning their division. This is a chance for competitors to take the next step in their careers but also for fans to check out who has a chance to become the next big name in bodybuilding.
The full results from the show have been announced and pro cards have been handed out. There was a total of eight divisions with different breakdowns fighting for victories. Check out the results from the show along with the official score cards!
Men’s Bodybuilding
Overall
Champion – Carlos Thomas Jr.
Bantamweight
First Place – Raymond Holguin
Second Place – Greg Yoshida
Third Place – Robert Longenecker
Fourth Place.- John McDonald
Fifth Place – Matthew Marcinczyk
Lightweight
First Place – Will Perrelli
Second Place – Ahmad Matour
Third Place – Carlos Ferreira-Poudevida
Fourth Place – Omar Colon
Fifth Place – John Andrews
Welterweight
First Place – Jordan Wise
Second Place – Travis Charles
Third Place – Farris Brown
Fourth Place – John McGovern
Fifth Place – Stuart Reed
Middleweight
First Place – Justin Jacoby
Second Place – Michael Ferris
Third Place – Erik Bachrach
Fourth Place – Michael Potts
Fifth Place – David Litsinger
Light-Heavyweight
First Place – Michael Connell
Second Place – Chanusi Heatley
Third Place – Anthony Ciacci
Fourth Place – Luis Garcia
Fifth Place – Scott Fogelsonger
Heavyweight
First Place – Justin Shier
Second Place – Jordan Janowitz
Third Place – Walter Debbs
Fourth Place – Brandon Bell
Fifth Place – Timothy Cline
Super-Heavyweight
First Place – Carlos Thomas Jr.
Second Place – Nathan Spear
Third Place – Matt Burzacott
Fourth Place – Chris Fine
Fifth Place – Justin Abbott
Men’s Physique
Overall
Champion – Tom Cox
Class A
First Place – Donmarc Allen
Second Place – Jemiase Riggins
Third Place – Jeremy Marcotte
Fourth Place – Erik Nava
Fifth Place – Hakeem Benjamin
Class B
First Place – Christopher Casner
Second Place – Braden Wuerch
Third Place – Jonathan Smith
Fourth Place – Alton Craig
Fifth Place – Kian Kassraei
Class C
First Place – Howhyne Boreland
Second Place – Kenyon Leno
Third Place – Tuigamala Losefo
Fourth Place – Joseph Halabi
Fifth Place – Jems Melidor
Class D
First Place – Jibrael Hindi
Second Place – Derrick Odoms Jr.
Third Place – Flavian Villalobos
Fourth Place – Kyle Pebbles
Fifth Place – Kenneth Whiting
Class E
First Place – Hunter Axton
Second Place – Larry Johnson
Third Place – John Murphy
Fourth Place – Austin Witty
Fifth Place – Tyler Fluitt
Class F
First Place – Tom Cox
Second Place – Raphael Souza
Third Place – Ahmed Saleh
Fourth Place – Sheriff Taiwo
Fifth Place – Edward James
Class G
First Place – Raaziq Jones
Second Place – Natanael Voltaire
Third Place – Martin Todd
Fourth Place – Darnell Thompson
Fifth Place – Tremaine Speller
Class H
First Place – Joshua Boles
Second Place – Donald Brumfield
Third Place – Samuel Soto
Fourth Place – Melvin Keihn
Fifth Place – Jon Pennington
Classic Physique
Overall
Champion – Eric Abelon
Class A
First Place – Josbua Langbein
Second Place – Farris Brown
Third Place – Vincent Grant
Fourth Place – Hamzah Alkordy
Fifth Place – Andy Lagunas
Class B
First Place – Eric Abelon
Second Place – Fernando Inocencio
Third Place – Joseph Rose
Fourth Place – Kyle Pebbles
Fifth Place – Adely Annorat
Class C
First Place – Cody Acree
Second Place – Mitchell Tubbs
Third Place – Jonathan Allen
Fourth Place – Brad Pfeifer
Fifth Place – Daniil Famponte
Class D
First Place – Jordan Carroll
Second Place – Chris Ferman
Third Place – Tyler Mcclarren
Fourth Place – Austin Espy
Fifth Place – James Smith
Women’s Bodybuilding
Overall
Champion – Chelsea Dion
Lightweight
First Place – Barbi Harris
Second Place – Pam Hess
Middleweight
First Place – Amanda Purcell
Second Place – Amy Powers
Third Place – Leann George
Light-Heavyweight
First Place – Alexia Castro
Second Place – Mariah Passalacqua
Third Place – Hannah Hussein
Fourth Place – Camille Robbins
Fifth Place – Chereise Williams Hays
Heavyweight
First Place – Chelsea Dion
Second Place – Marika Jones
Third Place – Selyka Givan
Fourth Place – Stephanie Biernacki
Fifth Place – Ursula Morrow
Figure
Overall
Champion – Amanda Kohatsu
Class A
First Place – Sierra Jones
Second Place – Myia Lynn
Third Place – Stephanie Herreira
Fourth Place – Myel Alfred
Fifth Place – Denitra Bruer
Class B
First Place – Amanda Kohatsu
Second Place – Brooke Foley
Third Place – Danielle Daley
Fourth Place – Julia Bickford
Fifth Place – Jenobia Chamberlain
Class C
First Place – Nathalie Nichols
Second Place – Liliana Garza
Third Place – Jessica Hamilton
Fourth Place – Kiera Gray
Fifth Place – Carly Craig
Class D
First Place – Ashleigh Cogan
Second Place – Amanda Penco
Third Place – Sheridan Johnson
Fourth Place – Destiny Butcher
Fifth Place – Jessica Cropper
Class E
First Place – Julia Monroe
Second Place – Meagan Beck
Third Place – Allie Combs
Fourth Place – Carolyn Dillon
Fifth Place – Megan Juedes
Class F
First Place – Nicole King
Second Place – Mallory Rosado
Third Place – Tausha Baker
Fourth Place – Yolanda Anderson
Fifth Place – Wendy Price
Class G
First Place – Laura Ehlen
Second Place – Candace Richardson
Third Place – Mary Dix
Fourth Place – Kiira Poux
Fifth Place – Carla Peltzer
Class H
First Place – Dominique Berridge
Second Place – Clarissa Fortune
Third Place – Victoria Howard
Fourth Place – Christina Nalley
Fifth Place – Tamera Malone Barrett
Bikini
Overall
Champion – Brittany Gillespie
Class A
First Place – Jeralyn Mesa
Second Place – Sarah Burkett
Third Place – Noel Zayour
Fourth Place – Katerina Roisenvit
Fifth Place – Katina Villa
Class B
First Place – Elizabeth Cunningham
Second Place – Huyen Nguyen Winzler
Third Place – Mayra Oberti
Fourth Place – Deviana Fagan
Fifth Place – Karen Farias
Class C
First Place – Vesna Morales
Second Place – Marisol Sosa
Third Place – Flor Marin-Bukonja
Fourth Place – Sierra Rochelle
Fifth Place – Sarah Qamber
Class D
First Place – Brittany Gillespie
Second Place – Ashley Smith
Third Place – Danielle Kusenberger
Fourth Place – Kaylin Long
Fifth Place – Michelle Billett
Class E
First Place – Jordan Fisher
Second Place – Tamekia Carter
Third Place – Ukachi Onyeijaka
Fourth Place – Cara Hellevang
Fifth Place – Aubri Goudy
Class F
First Place – Eleona McCabe
Second Place – Jennifer Spreadbury
Third Place – Kaley Boaz
Fourth Place – Christina Friscia
Fifth Place – Rachel Mcintire
Class G
First Place – Adriana Izaguirre
Second Place – Haley Nugent
Third Place – Katherine Ziglar
Fourth Place – Carolina Tabai Pinese
Fifth Place – Tayler Lustig
Class H
First Place – Micaela Cristofaro
Second Place – Gyana Mella
Third Place – Tata Pavlovska
Fourth Place – Alissa Tonelli
Fifth Place – Violetta Queen
Women’s Physique
Overall
Champion – Julia Monroe
Class A
First Place – Amanda Kohatsu
Second Place – Amanda Purnell
Third Place – Amy Powers
Fourth Place – Ursula Morrow
Class B
First Place – Kim Klafczynski
Second Place – Bianca Villoch
Third Place – Olivia Luper
Fourth Place – Megan Beck
Fifth Place – Emilie Schmitt
Class C
First Place – Julia Monroe
Second Place – Lindsay Dias
Third Place – Melinda Kelley
Fourth Place – Marika Jones
Fifth Place – Chereise Williams Hays
Class D
First Place – Christina Reed
Second Place – Victoria Sargent
Third Place – Diamond Radivoyevich
Fourth Place – Kerlyne Alexis-Pinkins
Wellness
Overall
Champion – Erewa Uku
Class A
First Place – Rayanne Collins
Second Place – Lili Dong
Third Place – Sheryl Rodriguez
Fourth Place – Shavonne Tedstone
Fifth Place – Anita Timofeyev
Class B
First Place – Victoria Puentes
Second Place – Jossiemar Rosado
Third Place – Amanda Burnett
Fourth Place – Diana Mazahreh
Fifth Place – Destiny Butcher
Class C
First Place – Lori Slayer
Second Place – Cristina Tate
Third Place – Karina Nicoldine
Fourth Place – Benji Lazzeretti
Fifth Place – Adriana Claro
Class D
First Place – Erewa Uku
Second Place – Carolina Garcia
Third Place – Samantha Baker
Fourth Place – Keana Burr
Fifth Place – Kara Mitchell
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2021 NPC National Championships. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Jake Paul vs Tyron Woodley 2 Results
Jake Paul and Tyron Woodley went to war once again.
It was the fight no one saw coming the first time around much less the second. After he was scheduled to face Tommy Fury in his next match, Jake Paul now finds himself facing a familiar face. After Fury suffered an injury, Tyron Woodley is now stepping in to face off once again with Paul.
The first fight was close, but Jake Paul was able to use his size and jab to his advantage. Tyron Woodley now seeks revenge for the loss. The former UFC welterweight champion has been poised and no nonsense ahead of this rematch. Woodley hopes to serve up a big knockout this time around. But can he get it done?
Fight Results
Jake Paul defeats Tyron Woodley by knockout.
Did you tune into the Jake Paul vs Tyron Woodley rematch?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Managing editor of Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. He has been writing about bodybuilding, combat sports, and strength sports for over 8 years. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
2021 Vancouver Pro/Am
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IFBB PROFESSIONAL LEAGUE®, IFBB PRO LEAGUE®, IFBB PRO® and the IFBB Professional League logo are registered trademarks owned by the IFBB Professional League.The IFBB Professional League logo cannot be altered in any way, shape or form without the expressed written approval of the IFBB Professional League. Where such approval is granted, the IFBB Professional League will provide the altered logo.
2021 NZ Pro Scorecards
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IFBB PROFESSIONAL LEAGUE®, IFBB PRO LEAGUE®, IFBB PRO® and the IFBB Professional League logo are registered trademarks owned by the IFBB Professional League.The IFBB Professional League logo cannot be altered in any way, shape or form without the expressed written approval of the IFBB Professional League. Where such approval is granted, the IFBB Professional League will provide the altered logo.
Best Ways To Track Macros Entering The Holiday Season
When looking to enjoy the holidays while still keeping an eye on what you eat, here are some ways to track your macros in order to not let your gains slip.
With the holiday season fast approaching, it is important for us to take a look back at the year we had and see all of that hard work and progress paid off. Sure you may have hit some bumps along the way, overindulged here and there, but you made the conscious effort to keep plugging away at your bodybuilding goals in order to see those gains you desire most come to fruition. Now with family events and reconnecting with old friends, some of those old habits you thought you kicked may creep back in. But don’t fear, there is a way to still keep your progress without sacrificing any of your gains.
Counting your macros and keeping track of what you eat can really help you keep off some unwanted weight this holiday season. You don’t have to be super strict with this and count every single detail, although you can if you want to, but it is a good idea to at least have a gauge of where you’re at, especially after all of that progress you worked for. Setting certain calorie or macros goals for yourself is one sure way to make sure you hit your goals.
The benefits of tracking your macros are great and will of course help physically, but also mentally, giving you confidence to know your routine is starting to work for you. By promoting weight loss and improving your diet quality, you are setting yourself up for whatever comes next by choosing more healthy, more sustainable foods to increase exercise performance and those big lifts. Helping you stay organized and on track is just one way to offer structure to our otherwise busy lives, but structure that can transfer over to other aspects of our lives since our diet encourages a better lifestyle overall.
What Are Macros?
Macros, short for macronutrients, are three basic aspects of every diet and include the “big three” groups of foods being protein, carbs, and fat. These are considered macronutrients because they are needed in large quantities, as opposed to micronutrients which our bodies can run on little of them. The highest percentage of each is how the food is classified (1). For example, if chicken has roughly 20g of protein, 1-2 grams of fat, and 0g carbs, then it is classified as a protein source. Each has their own unique role and function in our bodies and should be taken seriously when we consume them.
Quick Breakdown Of Macros
Protein
The building blocks of the cell, protein is pivotal in the role of muscle building and maintenance, recovery, and appetite control. A necessary component of muscle growth (2), protein must be present to see those big gains come to fruition. Consisting of 20 amino acids, there are nine that are essential meaning they have to be consumed by food, so getting adequate amounts of protein for your body is key.
Carbs
Carbs are the body’s main source of energy and are necessary for your brain to fire on all cylinders. Carbs are made from starch, fiber, and sugar which your body breaks down into glucose which can then be used as energy to power any grueling workouts or just get you through the day (3).
Fat
Fats are vital for brain development and assist in hormone production as well as the bioavailability of fat soluble vitamins (4). Requiring more energy to burn, fats aid in body temperature control but also can increase the feeling of fullness to keep you from snacking on unwanted calories.
Best Ways To Track
Figure Out Macro Ratio And Calorie Count
To figure out the amount of calories you need to consume, it is vital to determine your resting energy expenditure and your non-resting energy expenditure. It is also important for you to accurately gauge your output level when it comes to exercise so you know how many calories are leaving your body by working out, on top of what you burn naturally. Depending on your diet, when you go to break down your macro ratio, figure out what works best for you. If you are seeking to build muscle, you will definitely want more protein. For someone on a ketogenic diet, more fat and fewer carbs will be sought after.
Start Tracking
With so many apps out there to help you track, it shouldn’t be too difficult to find one that works great for you. If going the hand-written route is more your speed, then grab a journal and start writing. It is really all a personal preference, as long as it is accessible to you, then you will be well on your way to successfully tracking your macros.
Look Into A Food Scale
A food scale can be a great tool to help you determine the weight of foods that don’t have a nutrition label or some identifying feature so you can accurately continue to track them. Inexpensive, small, and convenient, these are great to keep in your kitchen drawer.
Keep Yourself Accountable
It can be so challenging to want to snack and drink and munch away on that great holiday food, but keep yourself accountable and don’t let any distraction ruin your goals. Remember what got you to where you are and keep that hard work and determination in mind when you look at the dessert table. You can enjoy those sweet treats, but only in moderation, in order to keep your bodybuilding goals alive and well.
Wrap Up
The holiday season can be a blast, reuniting with family and friends, especially after this roller coaster of a year we’ve had. With so many temptations creeping up on us, it is important we hold onto our goals as best we can so as to not ruin all that hard work we’ve done throughout the year. Counting our macros can be helpful in keeping us on track while still enjoying this much valued time with those we love.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Vergnaud, Anne-Claire; Norat, Teresa; Mouw, Traci; Romaguera, Dora, et al. (2013). “Macronutrient Composition of the Diet and Prospective Weight Change in Participants of the EPIC-PANACEA Study”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Jequier, E. (1994). “Carbohydrates as a source of energy”. (source)
Milner, John A.; Allison, Richard G. (1999). “The Role of Dietary Fat in Child Nutrition and Development: Summary of an ASNS Workshop”. (source)
Why Strongmen Love The Tire Flip
There’s more than meets the eye with a tire flipping workout.
Everyone is looking for fun and inventive ways to get fit and mix up their exercise routine, but many of the basic workouts that have been done for years will give you exactly what you need, if not more. For those looking to increase their strength and conditioning while also doing something different, grab a large tire and get ready for the tire flip.
Tire training adds different elements that other exercises cannot touch, and while tires are most recognizable from strongman events, everyone can use them to boost their overall training. For the benefits the tire flip offers, it is no wonder why strongmen love it.
Strongman competitions have increased in popularity in recent years and with that, the training techniques used to bulk these strongmen up have begun to be incorporated in everyday gym-goers workouts. Since the tire flip only requires the tire, this has become a cheap and effective way to really boost training.
With various movements and exercise that be done with a tire, it is one way to incorporate a traditional exercise into your routine to increase your functional strength and raise performance to a whole new level.
What Is Functional Training?
Functional training is specific movements that mimic the demands of everyday activities. As a result, functional training can help you become stronger, more flexible, and better at handling everyday tasks to avoid unnecessary injury (1).
The tire flip works many muscle groups and relies on movements performed in your regular life making it a great exercise for functional strength and development. For strongmen, it keeps them perfecting the skills for a competitive event while also strengthening many muscle groups and keeping them injury free.
Benefits Of The Tire Flip
The tire flip incorporates multiple movements including a squat, a lifting motion, which is then followed by a pushing motion. As a result, you target different muscles on each of those movements including both upper body and lower body muscles. It works your posterior chain, which consists of your back, glutes, and hamstrings to build lower body strength and explosive power (2).
As a complex exercise, it requires the use of other stabilizing muscles throughout your entire body to help with this motion. Maintaining good posture forces your upper body to work equally as hard, and while the lifting movement is important, it should be noted to not lift directly straight up. You will find this works best with a driving technique until you get to the point of pushing it over.
By maintaining a tight core and solid form, you will get a good ab workout. As with many exercises, the core serves as the foundation for support to keep your body locked tight to avoid any extra movements that could result in injury.
Flipping tires should be about technical failure, not physical failure (3). The benefit of this is that your focus is strictly on form and once that starts to fall apart, you stop and reset. Whether this be to help mind-muscle connection or simply to keep you safe, working hard doesn’t have to mean you don’t work smart also.
As a physically demanding exercise, however, it will get your heart rate going and work your endurance, both muscular and aerobic. This exercise has been used in various obstacle course races and competitions to test both strength and endurance capabilities. Your power output will increase for this is an explosive movement. Great for increasing quick athletic performance, once you nail this down, the tire flip will be a great exercise and it will become apparent why strongmen love it so much.
How To Properly Do It
After a good warm-up, the tire flip exercise can begin. Place your desired sized tire on the ground making sure there is enough room to flip and continue the exercise. Place your toes against the tire and get down into a solid squat position with your knees bent and your hips down and back. With a tight core and neutral spine, grab the tire and drive your hips up as you lift the tire. It is not so much a lift straight up as it is a driving motion using your lower body for support and power.
Once the tire is at the right position (around your stomach or chest area), flip your hands over to your grip which is now one in a pushing position. This is a good time to do a posture check and make sure your core is still tight and spine is still neutral. Push the tire to tip it over and let it fall. Jump into the starting position to repeat, or take your time and reset for the next rep. The choice is yours.
Tire Flipping Tips
Depending on the size tire and your skill level, there are some things to know before you embark on this strongman adventure. If you are using a shorter tire, it does not require the same mobility as a larger one. In this instance, your grip can find the tire wedged between your fingertips and forearms.
For a much larger and higher tire, the demand is different and you find the tire wedged between your fingertips and chest. This is important because it will help take pressure off your biceps and other potentially vulnerable muscles and tendons. Along with grip, it is really important to maintain good posture. Become technically proficient before you start lifting and flipping crazy heavy tires to nail down form and avoid injury. In no time you’ll be doing what the strongmen do.
Wrap Up
The tire flip is a strange, but fun exercise. Fairly simple to perform and cheap to assemble, this workout will improve both upper and lower body strength while promoting endurance and power. Strongmen love this workout because it primes them for competition and forces them to work hard in a fun and engaging way. Solid form is key, but once you master it, you’ll be flipping tires taller than you. Boost your overall training and athletic performance and start to flip some tires. Strongmen love it and so will you.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Medicine & Science in Sports & Exercise (2015). “Functional Training Handbook”. (source)
Mims, Jason L.; Ebersole, Kyle T.; Cornell, David J. (2013). “Tire Flipping-A Method of Assessing Functional Power Output for Firefighters”. (source)
Keogh, Justin W. L.; Payne, Amenda L.; Anderson, Brad B.; Atknis, Paul J. (2010). “A Brief Description of the Biomechanics and Physiology of a Strongman Event: The Tire Flip”. (source)
T-Bar Row Your Way To A Cobra Back: How-To, Muscles Worked, and Variations
Here is a way to build a huge back using different workouts!
If you are a bodybuilding fan, you probably have watched Pumping Iron – the critically-acclaimed bodybuilding documentary. If you don’t remember watching the movie, you certainly would have seen snippets of Arnold Schwarzenegger T-bar rowing to a monstrous V-taper.
Pumping Iron is a little too old-school for you? How about you check out its younger sibling – Generation Iron?
Bodybuilders have a saying; if you want your back to grow, you gotta row. If you want a V-taper, you need to maintain a balance between rowing and pulling back exercises. While horizontal pulling exercises (pull-up, pull-down) help in building a wide back, vertical pulling movements (t-bar row, cable row, dumbbell row) get you that much sought-after back thickness.
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How To Perform The T-Bar Row
Do not fret if you do not have access to a T-bar row machine at your gym. You could perform the exercise using a barbell. Follow these steps to make the most out of the T-bar row –
If you have access to a T-bar row machine:
Step onto a T-bar row platform and stand with one foot on either side of the bar.
Place your feet slightly wider than shoulder-width apart.
The remaining steps will be the same as the barbell T-bar rows described below.
If you do not have a T-bar row machine at your gym:
Place one end of a barbell into a corner.
Rest some weight plates or a heavy dumbbell on the hinged side to hold it down (landmine setup).
Load the opposite end of the bar with an appropriate weight.
Take position by standing with one foot on either side of the bar.
Hinge at your hips until your torso is at a 45-degree angle with the floor.
Hook a V-grip handle under the weighted end at the bar’s neck and grab it with both hands.
While maintaining the natural arch in your back, squeeze your shoulder blades together and pull the bar until the plates touch your chest.
Pause and contract your lats at the top of the movement.
Slowly return to the starting position.
Repeat for recommended reps.
Related: This Is How To Master The T-Bar Row For Massive Back Gains
Muscle Worked While Performing The T-Bar Row
The T-bar row might look easy but will test your mettle – they are one of Governator’s favorite exercises for a reason, after all. It is an overall upper body posterior muscle builder and will leave you exhausted by the last set. Here is the list of muscles worked:
Latissimus dorsi: It is the largest back muscle and is located on the sides of your back. Latissimus dorsi (aka lats) are responsible for shoulder extension and adduction.
Bicep brachial: Your biceps are your main elbow flexors, and you will be using them to perform T-bar rows.
Forearms: You need a strong grip to perform the exercise optimally. If you lack a solid grip, this exercise will help you build one over time.
Middle trapezius: It is the diamond-shaped muscle that covers much of your upper back. The middle trapezius (aka traps) is primarily responsible for the retraction of the shoulder girdle.
Rhomboids: Located under your mid-traps.
Posterior deltoids: Rear delts are responsible for horizontal extension and external rotation of the shoulder joint.
Erector spinae: It is the collective name for the small muscles that make up your lower back. The erector spinae works isometrically or statically during T-bar rows to hold your spine in a stable position and prevent your back from rounding.
Glutes, hamstrings, and quadriceps: You cannot exclude your lower body from the exercise (unless you are using the chest-supported T-bar machine). Your glutes and hamstrings contract to hold your hips in place while your quadriceps work hard to stabilize your knees.
Next Read: 4 Exercises to Alleviate Lower Back Pain
Benefits of the T-Bar Row
Making the T-bar row a constant in your back training entails the following benefits:
1. A Thick and Strong Back
Rowing movements help develop a thick back, and the T-bar row follows an optimal range of motion that recruits the maximal muscle fibers in your back.
The compound exercise is also a great strength builder and can aid in other pulling exercises such as pull-ups and deadlifts.
2. Improved Functional Strength
T-bar row works your entire posterior chain. Since it is a compound (multi-joint) movement, the T-bar row helps strengthen muscles that you use in your day-to-day and outdoor activities.
3. Better Core Stability
Since you spend all your time bent over while performing the exercise, it helps develop core stability and strength.
4. Better Posture
A wide and thick back (results of the t-bar) can help improve your posture. You will hardly ever see someone with a solid V-taper slouching or having a bad body posture.
5. Promotes Balance and Symmetry
The unilateral (single-arm) variations of the T-bar row can help improve muscle imbalances and strength. Performing the exercise on one side at a time can help focus on the muscle and improve your mind-muscle connection.
Also Read: 6 Ways To Improve Your Mind-Muscle Connection
6. Versatility
Different variations of the T-bar row allow you to use different hand positions and hence work your back from a variety of angles. The most common grips for T-bar include:
Close-neutral
Shoulder width-neutral
Wide-overhand
Narrow-underhand
On top of that, since most T-bar equipments have a plate-loading mechanism, you can use low denomination weights to increase your workload in small increments until you hit the right spot.
Common T-Bar Mistakes To Avoid
The T-bar row requires balance and core stability and leaves a lot of room for error. Here are the most common T-bar mistakes:
1. Using 45-Pound Weight Plates
Most people make the mistake of exclusively using 45lb weight plates on the T-bar machine. Using several smaller weight plater rather than a few big ones have the following benefits:
a) It helps follow a longer range of motion since the smaller plates have a smaller diameter compared to the 45lb plates.
b) Helps you nail the perfect weight by using smaller denominations.
Related: Full Range Of Motion Vs Partials: Which Is The Way To Go?
2. Maintaining Straight Legs
Locking out your legs and knees can cause back, knee, or hip injuries. Make sure that you have your knees slightly bent throughout the exercise as it gives you a solid base to hold yourself in place.
3. Rounding Your Lower Back
We cannot help but cringe when we see someone rounding their back while performing the T-bar row. Rounding your back during the lift leaves your spine vulnerable to injuries – and makes you look like a rookie!
4. Flexing Your Wrists
To lift heavier while performing the T-bar rows, many gym-goers flex their wrists. Not only does this not help, but it also puts unwarranted stress on your wrists and increases the odds of an injury. It can also cause your grip to fail prematurely.
Next Read: Build a Massive Back Like The Legend Dorian Yates
5. Flaring Your Elbows
Flaring your elbows out can cause your chest to cave in and limit your ability to contract your back muscles. Keep your elbows close to your body throughout the range of motion.
6. Pulling With Your Biceps
While there is no way to avoid bicep recruitment during the exercise, leading with your elbows will optimally engage your back and help you build a thick back. Pulling with your elbows also allows you to contract your back muscles efficiently.
7. Not Using Lifting Accessories
Many gym-goers leave gains on the table by not using lifting accessories. Accessories like weight lifting straps and belt can help improve your form, reduce the chances of an injury, and set you up for lifting heavier.
Check Out: 5 Lifting Accessories You Should Have In Your Gym Bag
T-Bar Row Variations and Alternatives
1. Chest Supported / Lying T-Bar Row
The chest-supported T-bar row is a great variation for beginners or people who have lower back issues.
Steps:
Load the T-bar machine with an appropriate weight.
Lie prone on the pad and grab the handles with an overhand grip.
Brace your core and pull the T-bar towards your chest.
Contract your shoulder blades and keep your elbows flared in throughout the movement.
Your upper back muscles and shoulder blades should be fully contracted at the top of the movement.
Slowly return to the starting position.
Repeat for recommended reps.
2. Barbell Row
Barbell rows are a staple in most back training routines. The barbell row is quite similar to the T-bar row with the main difference being that the barbell row allows you to move the weight through greater degrees of freedom.
Steps:
Stand upright and grab a barbell with a shoulder-width overhand grip.
Push your shoulders down and back while maintaining an exaggerated chest forward position.
Hinge at your hips and lower your torso until it is at a 60-degree angle with the floor.
Pull back your elbows while keeping them close to your body as you lift the bar towards your upper abdomen.
Pause and contract your lats at the top of the movement.
Return to the starting position with a slow and controlled motion.
Repeat for recommended reps.
3. Pendlay Row
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Pendlay rows are a great T-bar alternative, especially for powerlifters as it targets the exact opposite muscles of the bench press. It allows for greater stability when performing heavy presses.
Steps:
Unlike the orthodox barbell row, the starting position of the bar in the Pendlay row will be on the floor.
Stand with a shoulder-width grip and grab the bar with a pronated grip.
Get into position by pushing back your hips and lowering your torso until it is parallel to the floor.
Pull the bar towards your lower chest while keeping your elbows close to your sides.
Pause and contract your lats at the top of the movement.
Related: The Pendlay Row vs The Barbell Row
4. Meadows Row
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The Meadows row is named after the late bodybuilder, John Meadows. The Meadows row is a single-arm landmine row that allows a greater stretch at the bottom of the movement.
Steps:
Stand next to a barbell that is in a landmine setup or wedged into the corner of a wall.
Stand in a staggered stance with the leading foot perpendicular to the bar.
With your right foot as the leading foot, bend over at the waist, and grab the end of the bar with your left hand using an overhand grip.
Rest your right elbow on your thigh for support.
While keeping your elbow close to your body, pull up the bar until it is just outside your chest.
Pause and contract your lats at the top of the movement.
Slowly return to the starting position.
Repeat for recommended reps before switching sides.
Check Out: 5 Landmine Exercises For A Shredded Body
5. Seal Row
The seal row is an isolation variation of T-bar and barbell rows. The exercise locks your body in place, taking away the ability for you to heave the weight as you perform the lift.
Steps:
Elevate a flat bench by placing a couple of aerobic steps under it on both sides.
Lay on the bench in a face-down position. Keep your leg elevated and make sure your body is in a straight line throughout the movement.
Grab a barbell with an overhand grip.
While maintaining a stable core, lift the bar to your lower chest by pulling your elbows towards the roof.
The bar should hit the bottom of the flat bench at the top of the movement.
Pause and squeeze the life out of your lats at the top of the movement.
Lower the bar with a slow and controlled motion.
Repeat for recommended reps.
6. Inverted Row
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Inverter rows are one of the best bodyweight T-bar row alternatives. This exercise might look easy but will leave you begging for mercy when it is done with you.
Steps:
Stand in a squat rack or front of a Smith machine.
Set the bar at your waist height. This will allow your arms to fully extend while keeping your body off the floor.
Get under the bar and lie down on your back.
Reach up for the bar and grab it with an overhand grip. Your arms should be fully extended at this point.
Your body will be suspended or just off the floor, with your heels being the only thing in contact with the floor.
While keeping your core and glutes contracted, brace your lower back and keep your body in a straight line.
Pull yourself up until your chest touches the bar.
Keep your elbows close to your sides throughout the movement.
Pause and contract your lats at the top of the movement.
Slowly return to the starting position.
Repeat for recommended reps.
Next Read: Barbell Row VS Inverted Row, Which One Reigns Supreme?
7. Seated Close Grip Cable Row
For lifters who fancy themselves a cable exercise, you cannot go wrong with the seated close-grip cable rows:
Steps:
Grab a v-handle and sit back on the machine.
Maintain an upright torso throughout the exercise.
Sweep back with your elbows and pull the v-handle towards your naval/lower abdomen.
Pause and contract your lats at the top of the movement.
Slowly return to the starting position.
Repeat for reps.
Must-Try: Build A Thick and Wide Cobra Back With This Workout
Conclusion
If you want to carve a thick and wide back, the T-bar row is a must-have in your exercise arsenal. The compound exercise might take some time to master, but the dividends it will pay in the long run make the upfront investment worth it.
For people who do not have a T-bar machine at their gym, this article lists enough variations to ensure the development of your posterior muscles.
Which is your favorite T-bar row variation? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Shaquille O’Neal Reveals His Diet Plan And Workout Routines
Shaquille O’Neal is one of the best basketball players of all-time and has went through an incredible transformation.
Shaquille O’Neal is one of the best basketball players of all-time. The Hall-of-Fame center built a reputation for himself as a dominant player and is considered the most unstoppable player ever. Since he was in high school, O’Neal knew how to use his size and strength as an advantage and that continued in college at LSU. After putting together a legendary career, O’Neal has stayed motivated in keeping himself in shape.
Staying motivated in the gym might not be easy for some. It is a difficult lifestyle to keep up with — even for Shaq. In a recent interview, O’Neal discussed his diet plan and fitness goals. He also discussed that 2020 was a difficult year as he dealt with personal losses and an unhealthy lifestyle, to go along with a lack of motivation.
“You are what you repeatedly do.”
This quote is quick and to the point. It is the way Shaquille O’Neal began this interview before going into his eating habits while he was in the NBA. Shaq admitted that this diet is difficult and it was more fun when he was playing. O’Neal’s pregame meals consisted of two club sandwiches, French fries, and a pineapple soda. The incredible shape that O’Neal was able to stay in was because of his level of activity. Once he retired from basketball, it was difficult to keep up with these eating habits.
Now, Shaq has a go-to meal of salmon with lemon. For breakfast, he enjoys scrambled eggs, cheese, and turkey sausage. For lunch, it is either fish, chicken, or meatloaf. The reason for the change came after a visit to the doctor.
“I did something I never did before. I went to the doctor. The doctor used that three-letter word that you never want to hear. He said, ‘Do you want to die?’ I said, ‘No, I don’t want to die.’ He said, ‘ You’ve gotta change some things up’,” Shaq said.
Shaquille O’Neal has also added protein shakes into his routine. This consists of peanut butter, bananas, and blueberries. In the gym, Shap does not follow a specific structure. Instead, he is in the gym for an hour each day, where he trains cardio and weights. O’Neal did admit that biceps was his favorite workout because of the pump that he feels. His least favorite part — running. O’Neal played a long career and it took a toll on his knees.
As for a fitness goal, Shaquille O’Neal kept it simple.
“The most challenging part about staying fit is – sometimes when you work as hard as I do, it gives you time to procrastinate and say I’ll do it tomorrow,” Shaq said.
“Fitness goal is just to have a flat belly. Right now I’ve got a 4.9-pack. I’ll probably bring it up to an eight-pack by March.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Natural Bodybuilder Ranks Top 4 Restaurants to Hit Your Calories/Macros
INBA/PNBA pro lists the top 4 restaurants to hit your calories/macros.
Anyone who’s been working on hitting their fitness goals for a period will sooner or later realize the importance nutrition plays. But, of course, for bodybuilders, the significance is much greater. 200-300 calories or 20-40g of protein could be the difference between winning and losing. Although fast food isn’t ideal for hitting fitness goals, sometimes there’s not much time in your day, and you have no other choice. Plus, a little moderation never hurt anyone. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) pro natural bodybuilder, Lawrence Chambers, understands that you may be short on time occasionally, but you still have fitness goals. So he put together a list of his top 4 restaurants for hitting your calories/macros. On Instagram (IG), Chambers said:
“Here are just 4 restaurants that I’m familiar with, and that I’ve used over the years, as well as some quick tips and go-to options on what to order when you’re at these restaurants!”
If you’re a Chipotle or Chick-fil-A fan, there’s mouthwatering news for you! Below you can see Lawrence Chambers’s full IG video going into detail about his top restaurants for reaching fitness goals, plus the best food choices.
https://www.instagram.com/tv/CXje8S3g_NN/?utm_source=ig_web_copy_link
Top 4 Restaurants to Hit Your Calories/Macros
Below, we’ve compiled a complete list of Lawrence Chambers’s top 4 food-chain rankings and what to order.
1. Cava
What to order: greens bowl/greens with grains, double chicken, yogurt sauce on the side
2. Freebirds
What to order: cauliflower rice
3. Chipotle
What to order: steak
4. Chick-fil-A
What to order: market salad with grilled chicken nuggets
Seeing Chipotle on the list isn’t surprising, considering their high protein food sources and a good spread of macro food options. Lawrence Chambers says if you’re eating at Chipotle, go with steak over chicken since it has fewer calories, less fat, and more protein.
Chipotle double-steak, please!
INBA/PNBA
Denny Kakos founded PNBA in 1990 and further expanded to INBA in 1994. Since then, INBA/PNBA has exploded into the most extensive natural bodybuilding federation globally. It hosts the most outstanding natural bodybuilders worldwide who compete to earn a spot and hopefully win a division at Natural Olympia – the most significant natural bodybuilding show.
Athletes globally compete in this competition with a chance to earn up to $100,000 in cash and prizes. This year they had winners from Mexico – Bikini Angels Arely Ayala champion, Germany – Micro Burger Men’s Bodybuilding Masters champion, Britain – Claire Burton Women’s Physique Masters champion, and Italy – Angelo Mastrangelo Men’s Sport Model champion.
Lawrence Chambers didn’t compete this year at 2021 Natural Olympia because he needed to give his body and mind some time to rest and recover. Although 2021 was Chambers’s first year competing, he collected incredible feats – one being his pro card after clinching the Open Classic Physique Overall at INBA World Cup in Los Angeles, CA.
Generation Iron would like to congratulate Lawrence Chambers for earning his pro card earlier this year. We hope to see you at Natural Olympia next year!
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