Tag: Bodybuilding
Incline Hex Press Exercise Guide: How To, Benefits, Muscles Worked, and Variations
Nothing says ‘ripped’ better than a striated chest. The problem is that most folks limit their chest workouts to the bench press, dumbbell press, and machine press, and although these exercises are great for building chest size and strength, they aren’t the best to improve your inner pecs.
The dumbbell fly is the most popular free-weight exercise for improving inner chest conditioning. However, it is far from perfect. Most exercisers can only lift half on this exercise of what they can on the dumbbell press. Try to push the envelope on the dumbbell fly, and you’ll feel more tension in your shoulder rotator cuffs and biceps than your pecs.
The dumbbell hex press is the perfect fix to this problem. This exercise requires you to press two dumbbells into each other while holding them over your chest using a neutral (palms facing each other) grip. Since this exercise requires you to squeeze two dumbbells together, it is also known as the “squeeze press.”
The upper chest is a lagging muscle group for most people. Even when lifters succeed in building half-decent upper pecs, their upper inner chest definition is non-existent. The incline hex press fixes this!
The incline hex press promotes a better mind-muscle connection with your pecs as you’ll actively press the dumbbells into each other, leading to a sick muscle pump. The blood carries oxygen and nutrients to the working muscles, boosting hypertrophy.
In this article, we go over everything you need to know about the incline hex press, including its benefits, most common mistakes, muscles worked, and the best variations and alternatives for adding variety to your workouts.
What is an Incline Hex Press?
The incline hex press is a dumbbell press variation that focuses on the upper-inner pecs, which is an underdeveloped muscle group for a majority of lifters. You perform this lift on an incline bench set at a 45-degree angle with the floor.
The hex press got its name from the hexagonal dumbbells that are used to perform this exercise. You could also perform the incline hex press with round plate dumbbells; it can, however, increase your triceps engagement as you’ll constantly have to balance the weights throughout the range of motion.
Since the hexagonal dumbbells have flat sides, they stay in place while you’re squeezing the two dumbbells together. Pressing two round dumbbells into each other can result in the dumbbells slipping.
The incline squeeze press might look finicky, but it will set your inner pecs on fire. Unlike the conventional dumbbell press exercises that limit the pectoral muscle contraction to the top of the movement, the incline hex press keeps your muscles under constant tension throughout the range of motion.
Muscles Worked During Incline Hex Press
The incline hex press works the following muscles:
Chest
The incline hex press primarily works your pectoral muscles. The exercise setup and your hand placement will emphasize your upper-inner chest. You must follow a full range of motion for optimal pec stimulation.
Shoulders
Incline chest press exercises result in anterior deltoid engagement. If you feel greater tension in your front delts than your upper-inner pecs, lower the incline of the bench and slow down your rep tempo.
Triceps
All pressing movements involve the triceps; the incline hex press is no different. Avoid locking out your elbows at the top of the movement to limit your triceps engagement.
Benefits of Incline Hex Press
Adding the incline hex press to your training regimen entails the following benefits:
Build Muscle Mass and Strength
Doing the incline hex press regularly will help develop your upper chest and improve your physique aesthetics. Research has shown that performing 3-4 sets and 8-12 reps of an exercise using an appropriate weight is optimal for inducing hypertrophy. [1]
Keeps the Chest Under Constant Contraction
The incline hex press requires squeezing the dumbbells together throughout the range of motion. Actively pressing the dumbbells together keeps your inner pectoral muscles engaged for the duration of the exercise, resulting in sick muscle pumps. It is also more optimal for inducing muscle tissue growth than exercises where you can only contract your muscles once throughout the ROM.
Boosts Mind-Muscle Connection
Since you are actively squeezing the dumbbells during this exercise, it helps achieve a better mind-muscle connection, delivering better muscle pumps. Furthermore, this enhanced mind-muscle connection will also carry over to other exercises.
Your Elbows are Less Likely to Flare
Many lifters tend to flare their elbows during conventional chest press exercises, such as the barbell bench press and dumbbell bench press. Not only does flaring your elbows remove tension from your chest, but it also overexerts your shoulder rotator cuffs, increasing your odds of injury. Because you’ll be pressing the dumbbells against each other in the incline hex press, your elbows will automatically pull into your sides, allowing better pectoral engagement.
How To Do Incline Hex Press
This is how to perform the incline hex press with the correct form:
Steps:
Set the upper pad of an incline bench at a 45-degree angle with the floor.
Lie supine on the bench with your feet flat on the floor while holding a dumbbell in each hand with a neutral (palms facing each other) grip.
Maintain the natural curvature of your spine, as it will help in better upper pec stimulation.
Hold the dumbbells over your chest and press them into each other.
While pressing the dumbbells into each other, extend your elbows and raise the dumbbells toward the ceiling.
Your arms should be perpendicular to the floor at the top of the movement.
Pause and contract your pecs at the top.
Slowly return to the start position.
Repeat for recommended reps.
Incline Hex Press Tips:
Keep your core braced throughout the exercise. It will improve your balance and stability.
Avoid locking out your elbows at the top, as it will remove the tension from your pecs and put it on your elbows and shoulders.
There should be enough distance between your lower back and the bench for your hand to pass through. This ensures that your chest is raised, resulting in better pectoral engagement.
Keep your chin tucked in throughout the exercise. It will help contract your pecs.
Squeeze the dumbbells as hard as possible throughout the range of motion to get the most out of this exercise and achieve a nasty inner chest pump.
This exercise is as much about pressing the dumbbells into each other as it is about performing the dumbbell press movement.
In This Exercise:
Target Muscle Group: Chest
Secondary Muscle Groups: Shoulders and Triceps
Type: Strength
Mechanics: Compound
Equipment: Dumbbells
Difficulty: Beginner
Best Rep Range:
Hypertrophy: 8-12
Strength: 1-5
Common Mistakes While Performing Incline Hex Press
Avoid these lapses to reduce your risk of injury and make the most of the incline hex press:
Not Squeezing the Dumbbells
Due to being accustomed to the conventional pressing exercises, many lifters tend to focus more on the pressing movement rather than pressing the dumbbells into each other during the incline hex press, resulting in inadequate inner pec engagement.
Pressing at an Angle
Some exercisers push the weights up and in front of their chest during the concentric (upward) motion of the incline chest press. It is more evident in lifters whose shoulders overpower their chest. Pressing the dumbbells at an angle results in greater anterior delt engagement. You must make sure that the dumbbells move vertically throughout the exercise.
Going Too Heavy Too Soon
Lifting too heavy on the incline hex press will limit your range of motion and your ability to squeeze the dumbbells together. You must focus on nailing your exercise form to get the best bang for your buck in this exercise.
Variations and Alternatives of Incline Hex Press
Add the following incline hex press variations and alternatives to your training regimen to build a barrel chest:
Medicine Ball Incline Hex Press
The medicine ball incline hex press involves holding a medicine ball between the dumbbells. This variation allows you to maintain parallel forearms throughout the range of motion, reducing the strain on your shoulder rotator cuffs.
Steps:
Set the back of an incline bench at a 45-degree angle with the floor.
Sit on the bench while holding a dumbbell in each hand using a neutral grip and a medicine ball on your lap.
Squeeze the ball between the dumbbells, lie on the bench, and bring the ball and dumbbells over your chest.
While maintaining the natural curvature of your spine, press the dumbbells toward the ceiling.
Make sure you press the medicine ball between the dumbbells throughout the range of motion.
Slowly return to the start position.
Rinse and repeat.
Pro Tip: Since this exercise requires holding a medicine ball between the dumbbells, ensure you use a weight you can control comfortably. You don’t want the ball crashing into your face between the reps.
Smith Machine Hex Press
The Smith machine hex press is a great exercise for advanced lifters as it allows you to go super heavy. You will need a V-handle bar for this exercise.
Steps:
Place a flat bench under the Smith machine barbell, so it is perpendicular to the bar.
The bench should be placed on one side of the barbell.
Place your upper back on the bench and your feet on either side under the bar.
Adjust the V-handle under the bar so it is above and in the center of your chest. Grab the handle with a supinated grip.
Ask your training partner to unrack the barbell.
Slowly lower the bar to your chest.
Press the bar to the ceiling.
Repeat for recommended reps.
Pro Tip: You must focus on pushing your hands toward each other while performing this exercise to fire up your inner pecs.
Incline Plate Press
The plate press is an excellent exercise for beginners who can’t balance the dumbbells in the hex press and folks who don’t have access to dumbbells.
Steps:
Lie on your back on an incline bench.
Hold a weight plate over your chest between your palms so it is in the center of your chest.
Your hands should be at the center of the weight plate, and the plate should touch your chest at the bottom.
While pressing your hands into the plate, extend your elbows.
Pause and contract your pecs at the top.
Slowly return to the starting position.
Repeat for recommended reps.
Pro Tip: Since you’ll be holding the plate at its center, it will limit your range of motion compared to using dumbbells. You can compensate for it by squeezing your pecs for longer at the top.
Svend Press
The Svend press is a variation of the plate press. It is done standing and involves pressing two weight plates into each other.
Steps:
Stand upright with a shoulder-wide stance.
Hold two 5-10-pound weight plates between your palms.
Press the plates together and hold them in front of your chest.
Extend your arms in front of you so they are parallel to the floor.
Slowly return to the starting position.
Pro Tip: Press your hands actively into the plates throughout the range of motion for optimal inner chest stimulation.
Check out our complete Svend press guide here!
Incline Neutral-Grip Dumbbell Press
Some people experience shoulder rotator cuff discomfort while performing the conventional dumbbell press. The neutral-grip dumbbell press pulls your elbows toward your sides, reducing the strain on the troubled muscles and tendons.
Steps:
Lie on an incline bench while holding a dumbbell in each hand using a neutral grip.
The dumbbells will be at the sides of your chest and over your shoulders at the starting position.
Lift the dumbbells toward the ceiling by extending your elbows. Bring the dumbbells together during the concentric (upward) movement.
Pause and contract your pecs at the top.
Slowly return to the starting position.
Repeat for recommended reps.
Pro Tip: Ensure that the dumbbells are moving straight up and down. Lifting the weights at an angle reduces the tension on your upper pecs and puts it on your front delts.
Check out our complete neutral-grip dumbbell press guide here!
Decline Close-Grip Push-Up
This is an incredibly effective exercise for folks who train at their homes and do not have access to weights. The decline close-grip push-ups focus on your upper inner pecs without overtaxing your joints.
Steps:
Place your feet on an elevated surface like a chair or table.
Place your hands next to each other on the floor. Your thumbs should be touching.
Your body, from head to heels, should be in a straight line throughout the exercise.
Slowly lower your chest to the floor by bending your elbows.
Your chest should be touching or a few inches off the floor at the bottom.
Return to the starting position.
Rinse and repeat.
Pro Tip: Perform this exercise on parallettes to increase your range of motion and better stimulate your inner pecs.
Check out our complete close-grip push-up guide here!
Wrapping Up
The incline hex press is an incredibly effective exercise for working your upper-inner pecs. It keeps constant tension on your target muscles throughout the range of motion without overburdening your shoulder rotator cuffs.
The incline hex press can also boost your mind-muscle connection, which will carry over to other exercises. Add this movement or one of its alternatives and variations in each training session to bring up your inner pectoral muscles. Best of luck!
References
Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
Michal Krizo Tackles An Off-Season Leg Workout For Bulking
Bodybuilder Michal Krizo is utilising the off-season for bulking up. Recently, he went through a lower body workout to add more bulk to his girthy legs.
After a series of dominant performances in the IFBB Elite Pro League, Slovakia’s own Michal Krizo started his Olympia campaign by switching over to the NPC. He earned the IFBB Pro card with a dominant win at the 2022 Amateur Olympia Italy.
Making a return at the 2022 EVLS Prague Pro a few weeks later, Krizo managed to pull off a win in his Pro debut. However, his conditioning at the show became a big point of criticism. Undeterred by the negative feedback, Krizo went back to the drawing board and started preparing for the biggest challenge of his bodybuilding career as the win earned him a direct qualification to the 2022 Mr. Olympia.
The Men’s Open division at the 2022 Olympia boasted the most difficult line-up in recent memory. Krizo held his ground for the most part nevertheless and managed to finish in the top 15 on the grandest stage of bodybuilding.
Having received the necessary experience of competing at the elite level within a year of turning Pro, Krizo now readies himself to tackle the next competitive season. He is set to make a return at the 2023 Arnold Classic UK. The Slovak’s recent leg workout was a part of his effort to prepare his physique for the upcoming competitive season.
The short training session consisted of a few compound movements coupled with isolation movements for targeting major muscle groups in the lower body. The video of this session was posted on Krizo’s personal YouTube channel. So let’s jump right into it and see how Krizo is adding more bulk to his legs.
Michal Krizo goes through a leg workout
Hack Squats
Krizo kicked off the workout with this compound movement. Hack Squats offer similar benefits that traditional barbell squats offer in terms of primary muscle activation and strength gain. Just like the Barbell squats, Hack Squats target the quadriceps, hamstrings, glutes, hip flexors, calves and core muscles. However, they are generally safer than traditional squats and put far less stress on the lower back.
Krizo got a few good sets of this movement under his belt and took to a quad-focused exercise afterwards.
Leg Extensions
The Slovakian bodybuilder performed this quad isolation exercise next to stimulate the quadriceps further. After pushing through all the sets of leg extensions, Krizo went back to working with a heavy compound exercise.
Leg Press
Quadriceps, hamstrings, glutes, adductor and abductor muscles are the primary target muscles of leg press. It is a compound movement that can really help build bigger legs when done with correct form and technique. Krizo did a few reps of leg press in each set unilaterally and switched over to working with both legs for the last few reps. After working his way through some punishing sets, the 2022 EVLS Prague Pro winner took to the second isolation movement of the day.
Lying Leg Curls
Krizo next performed the lying leg curls which is a hamstrings isolation movement. Apart from working the hamstrings, leg curls are an excellent way to warm up the knee joints which are crucial in performing most of the lower body movements. Hence they make for a perfect first exercise as well. Krizo cranked out some solid sets of lying leg curls and took to the final exercise of the day.
Seated Calf Raises
Michal Krizo wrapped up the training session with a few sets of seated calf raises. This variation of calf raises works the soleus muscle that lies underneath the gastrocnemius muscle in the calf region.
Krizo pushed through a few heavy sets of the movement and called it a day in the gym.
Overall, the workout included:
Michal Krizo is one of the young up-and-coming contenders in the Men’s Open division of the IFBB Pro League. If he puts the right amount of work in and improves his physique enough, the Slovak can certainly push aside the older generation of bodybuilders and dominate the sport in the years to come.
You can watch the full workout video here, courtesy of Michal Krizo’s personal YouTube channel:
Published: 16 April, 2023 | 11:00 PM EDT
Mike O’Hearn Hits Back at Haters Who Fell for Synthol Fish Hook
American bodybuilder and model Mike O’Hearn carved his own space with his insane longevity in the fitness industry. In a recent video posted on his YouTube channel, O’Hearn hit back at the haters who got fish hooked about his use of Synthol.
Fitness sensation Mike O’Hearn has proven to be one of the most consistent athletes of the last few decades. He first gained attention for his jacked physique as a bodybuilder who won the Mr. Natural Universe title four times. Besides competition, O’Hearn’s aesthetic qualities led him to succeed in modeling. He won Fitness Model of the Year seven times and has graced the covers of more than 400 magazines.
O’Hearn found his passion for acting in the early 90s. He started his run with supporting roles before getting the role of Thor and Titan in American Gladiators. He also made several guest appearances in popular television series like Days of Our Lives.
Given the extraordinary build of O’Hearn, there has been a ton of speculation about the possibility of steroid or Synthol use. In Jul. 2022, O’Hearn declined using TRT (testosterone replacement therapy) and credited his physique to be consistent every day.
O’Hearn teamed up with Joseph Baena, son of bodybuilding legend Arnold Schwarzenegger, for a brutal arms workout in Aug. 2022. He opened up about his intense mindset about training as they performed the bicep and triceps routine.
The 54-year-old left the fans stunned with an impressive sneak peek of his role in the bodybuilding film Magazine Dreams last August. He showed off his shredded physique while playing the role of Brad Vanderhorn.
O’Hearn partnered with Baena for an ‘old-school’ upper body training session a few months ago. He mentored Baena through the back workout focused on enhancing longevity. He caused a stir in the community with his claims suggesting testosterone levels didn’t decline with time. Former Mr. Olympia Samir Bannout chimed in voicing his disagreement with O’Hearn beliefs last October.
Following the rise in steroid accusations lodged against him, O’Hearn issued a fiery message pushing back on the allegations in Sep. 2022.
Mike O’Hearn admits fish hooking haters on Synthol use
In a recent YouTube video, Mike O’Hearn talked about tricking haters with a fish hook about his fictitious use of Synthol. He explained the promo stunt was based on his character in an upcoming project.
“Let’s talk about the rumors with Synthol,” said O’Hearn. “That was an easy troll by me because I knew majority would jump on it, not read anything, bypass that and just go this is awesome, gotcha! That’s the reason I kinda did it to just make you a little awake. I think it is stemmed from hate.
“It doesn’t matter what I say, it matters what I do. The evidence is there of what I do and have been doing for a lifetime.”
“I hope you guys understand it really doesn’t matter what you say. You can say pretty much anything but your actions are going to prove who you are as an individual.”
“For everybody that got fish hooked from the post about Synthol, that’s my character I’m playing on Monday. He’s a character I play on 911 that gets busted for synthol, drugs, and stuff. It was too easy not to fish hook you guys.”
Check out the 9-1-1 promo below:
Two months ago, Mike O’Hearn collaborated with Baena for a fierce shoulder workout. He lauded Baena for the improvements he made to his fitness levels by working on his dancing skills.
O’Hearn’s latest update might come as a surprise to those who fell for it but it certainly helped bring more attention to his upcoming role.
You can watch the full video below:
Published: 16 April, 2023 | 2:44 PM EDT
Big Ramy Clears the Air with Bob Cicherillo on Retirement Calls
Egyptian bodybuilder Mamdouh ‘Big Ramy’ Elssbiay is on a mission to redeem himself after slipping at the 2022 Mr. Olympia. In a recent video posted on YouTube, Ramy cleared the air with IFBB Pro League athletes’ representative Bob Cicherillo regarding the criticism he received after getting dethroned and his plans ahead.
Former two-time Mr. Olympia Big Ramy has been a regular feature of the Men’s Open division since 2013. He turned heads with his freakish muscle mass and size that overwhelmed many mass monsters in the category. He scored gold at the 2013 New York Pro and retained his title in 2014 while working his way up the ranks. In 2020, Ramy secured his maiden Sandow trophy by dethroning Brandon Curry. He added the second title under his belt at the 2021 Mr. Olympia.
Last season, Big Ramy was looking to extend his lead at the top as he went up against a crop of new talent and proven contenders at the 2022 Mr. Olympia. Ultimately, it was Hadi Choopan who knocked Ramy off the throne. Ramy suffered a setback and dropped down to the fifth place.
There was speculation about the possibility of an injury plaguing Ramy on stage in Las Vegas. Ramy did not let the result hold him back as he signed up for the 2023 Arnold Classic. He underwent stem cell treatment in preparation for the show. Dr. Khan reported positive findings after the treatment and expected Ramy to do better in Ohio.
Big Ramy at 2022 Olympia
His coach Chad Nicholls admitted the Olympia prep did not go according to plan. While he entered the event confident, a series of challenges halted the pair from bringing their best form.
Bodybuilding legend Jay Cutler extended his support for Ramy last month. He lauded Ramy for his impressive package and backed him to potentially pull off a triumphant comeback. In the end, Ramy slotted in fourth place at the 2023 Arnold Classic.
Bob Cicherillo counted out Ramy’s chances in the sport aftiner the outcome last month. He stressed the need for Ramy to completely transform his whole physique if he wanted to get back in the judges’ good graces. However, he expressed doubts about the prospect. He doubled down on his take days later when he called on Ramy to step on the sidelines.
The 38-year-old issued a fiery message aimed at the critics who suggested he hang up his posing trunks. He made it clear he was in the game to stay and will not be leaving anytime soon.
Big Ramy clears the air with Bob Cicherillo on calls for retirement
In a recent YouTube video, Big Ramy made peace with Bob Cicherillo in light of their differences regarding his career.
“I hear many things. If somebody can’t give the game 100 percent,” said Ramy. “We have many things in the sport we can do not only the state, but we can support the sport of many things else. But me and Bob agree I can do that if my body responds.”
Ramy faced backlash for missing the guest-posing appearance at the 2022 Pittsburgh Pro. He confirmed he’d be at this year’s edition a few weeks ago and teased the anticipated showing when asked about his road to the 2023 Mr. Olympia.
“Maybe in Pittsburgh. Jim offered me to come, being the biggest name in the sport. When you close to him, he’s a great person and supports everyone and I never think I can do disrespect for any reason. Last year what happened, I really feel bad because I miss this show. It’s important for me because I respect this game and the fans.”
Cicherillo believes Ramy is past his best days and argued against giving him false hope about potentially reclaiming the Olympia title.
Ramy may not possess the package that won him the coveted Sandow trophy but he’s ready to give it his all in hopes of adding to his glittering resume.
You can watch the full video below.
Published: 16 April, 2023 | 12:53 PM EDT
2023 Wasatch Warrior Pro Results and Scorecards
The 2023 Wasatch Warrior Pro took over Salt Lake City, Utah on April 15. This event was an Olympia qualifier for this year’s contest, featuring competitors from the Men’s Physique, Figure, and Bikini divisions.
Athletes have already begun qualifying for the 2023 Mr. Olympia competition, which takes place November 2-5, in Orlando, Florida. The deadline to earn an invitation to the contest is October 9. Unlike in seasons prior, the point system has been removed. With that in mind, bodybuilders will now have to earn their invitations by winning a pro show.
With less time to qualify for the annual Joe Weider’s Fitness Olympia and Performance Weekend, athletes are mapping out their route to bodybuilding’s biggest destination. Fans have already circled some frontrunners for the Men’s Physique show, like Corey Morris, Benquil Marigny, and Blake Alexander. The winner will have the opportunity to take on their division’s Olympia champion Erin Banks in the months to come.
2023 Wasatch Warrior Pro Winners
Men’s Physique: Corey Morris
Figure: Gabriela Consolmagno
Bikini: Aimee Leann Delgado
2023 Wasatch Warrior Pro Results
Men’s Physique
Winner — Corey Morris
Second Place — Benquil Marigny
Third Place — Joseph Lee
Fourth Place — Kevin Brown
Fifth Place — Jamal Everette
Sixth Place — Dajuan R. Freeman
Seventh Place — Khali Quartey
Eighth Place — Brock Jenkins
Ninth Place — Franky Yan
Tenth Place — David Odom
Figure
Winner — Gabriela Consolmagno
Second Place — Gina Palma
Third Place — Ashley Howells
Fourth Place — Shana Malcolm
Fifth Place — Stacie Gladwell
Sixth Place — Destinee Silva
Seventh Place — Gabriela Estrada
Eighth Place — Kiira Poux
Ninth Place — Kate Grevey
Tenth Place — Rebecca Godwin
Bikini
Winner — Aimee Leann Delgado
Second Place — Jessica Wilson
Third Place — Malu Duarte
Fourth Place — Savannah Watchman
Fifth Place — Jackie Cheney
Sixth Place — Kimber Bonilla
Seventh Place — Brittany Gillespie
Eighth Place — Carlee Stevenson
Ninth Place — Toniesha Gaddis
Tenth Place — Heili Howell
2023 Wasatch Warrior Pro Scorecards
Fitness Volt congratulates the winners!
Published: 15 April, 2023 | 11:43 PM EDT
2023 Arnold Classic South America Results — Behrooz Tabani Wins
This year’s 2023 Arnold Classic South America kicked off April 14-16 in Sao Paulo, Brazil. This competition served as a Mr. Olympia qualifier for the Men’s Open and Men’s Wheelchair divisions.
The bodybuilding calendar is currently underway as athletes aim to earn their respective invitations to the 2023 Mr. Olympia competition. This year’s Olympia takes place from November 2-5, in Orlando, Florida inside the Orange County Convention Center.
Athletes from the Men’s Open division must win a pro show to guarantee their passage to the prestigious Mr. Olympia event. The point system has been removed and there are fewer months to qualify in 2023 compared to last year.
A few names got the attention of fans, who expect a very exciting show in Brazil. Vitor Hugo Boff is a leading threat this weekend. Boff was the 2022 Musclecontest Brazil Pro champ and made his debut on the Olympia stage last December.
Additionally, Emir Omeragic, who placed sixth at last year’s New York Pro was eager to prove naysayers wrong with a commanding performance. And perhaps the biggest frontrunner of the show, Behrooz Tabani, trained by Milos Sarcev, intends to do some damage. His lone pro show came at the 2021 Romania Muscle Fest Pro where he placed third behind Samson Dauda.
2023 Arnold Classic South America Winners
Men’s Open: Behrooz Tabani
Men’s Wheelchair: Coming soon!
2023 Arnold Classic South America Results
Men’s Open
Winner — Behrooz Tabani
Second Place — Wellington Fernando Baptista
Third Place — Emir Omeragic
Fourth Place — Josef Kveton
Fifth Place — Vitor Hugo Boff
Men’s Wheelchair
Coming Soon!
2023 Arnold Classic South America Scorecards
Coming Soon!
Fitness Volt congratulates the winners!
Catch full coverage of the 2023 Arnold Classic, including pre-judging, event recaps, analysis, and final and full results at our Arnold Classic coverage hub: FitnessVolt.com/arnold-classic
Published: 15 April, 2023 | 8:16 PM EDT
2023 Korea AGP Pro Results Hyo Jung Kim wins
It’s a busy bodybuilding weekend and competitors put it all on the line at the 2023 Korea AGP Pro on April 15. This show featured athletes from the Bikini division and served as an Olympia qualifier in Gyeonggi, Korea, for the biggest event in the sport later this year.
As it stands, athletes have until October 9 to earn their invitations to 2023 Olympia, which is slated to kick off November 2-5 in Orlando, Florida inside the Orange County Convention Center. Unlike last year’s season, the point system has been removed; therefore, to qualify for this year’s Olympia show, athletes must earn their way by winning a pro show.
The top three Bikini finishers from last year’s Olympia contest (2022) were automatically invited back to the stage later this year. Ahead of the show, fans had their eye on a few names such as Xu Chanyu, Eun Jung Kim, and Hyojung Kim.
Check out the latest Bikini pro to earn their invitation below:
2023 Korea AGP Pro Bikini Results
Winner — Hyo Jung Kim
Second Place — Xu Chanyu
Third Place — Soo Hyun Bae
Fourth Place — Eun Jung Kim
2023 Korea AGP Pro Bikini Scorecard
Fitness Volt congratulates the winner!
Published: 15 April, 2023 | 4:15 PM EDT
Bodybuilder Joe Mackey Scores 800-lb (362.9-kg) Raw Deadlift For Four-Rep PR
In bodybuilding, the emphasis is placed on developing an aesthetically pleasing physique rather than pure strength, which is not a top priority for most athletes in the sport. However, Joe Mackey is one of those who make a deliberate effort to get the best of both worlds. Boasting a humongous physique, with especially impressive arms, Joe also ranks among the strongest humans to walk the earth. He is not a stranger to impressive feats of strength, with the majority of his notable displays coming on the deadlift. This was the case once again, as Joe shared his newest four-rep PR on Instagram. After loading 800 pounds (362.9 kilograms) on the barbell, Joe Mackey got into position and completed four swift reps with ease.
As per usual, Joe Mackey only used a lifting belt and lifting straps to complete the humongous set. He is also sticking to a conventional stance, which has proven to be his prowess over the years.
“800 lbs flew tonight, the time was a 1.1 second rep”
Watch Joe Mackey’s here:
Related: Off Season Muscle Growth — Here’s What’s In Bodybuilder Joe Mackey’s Grocery Cart
Joe Mackey’s deadlift abilities have always been mind-blowing, especially among bodybuilders. It seems that no one in the history of bodybuilding has ever deadlifted as much as him, having locked out 910 pounds (412.7 kilograms) in January. However, Joe is aiming to become the first bodybuilder to deadlift 1,000 pounds (453.6 kilograms) as well.
In order to achieve the mind-blowing 1,000-pound (453.6-kilogram) deadlift, Joe Mackey sought help from fellow strength and bodybuilding enthusiast, Larry Wheels. With Wheels guiding him through the process, Joe Mackey hopes to shatter all limits. He has already shown improvement with this 800-pound (362.9-kilogram) four-rep PR, but there will be more to come.
Despite dedicating a lot of time towards improving his deadlifting abilities over the course of the past year, Joe Mackey has not neglected his bodybuilding career either. He put up two impressive performances at the end of 2022. The first one was a fifth-place finish at the 2022 IFBB Tampa Pro, with a ninth-place finish at the 2022 IFBB Texas Pro as well.
Related: Bodybuilder Joe Mackey Shows Off Insanely Shredded Physique Ahead Of 2022 IFBB Tampa & Texas Pro
Joe Mackey is doing everything in his power to get closer to four digits on the deadlift. He keeps a strict diet, with occasional massive cheat meals. In addition, Joe pushes his boundaries on other exercises. One of those is the Hack Squat, having recently performed five reps with 449 kilograms (990 pounds).
It is currently not clear when Joe Mackey will compete again or if he plans on attempting a new deadlift PR anytime soon. Nevertheless, it is apparent that he is making good progress toward his goal. Therefore, any goals he may have are certainly achievable.
Published: 15 April, 2023 | 1:47 PM EDT
Average Curl Weight For Males and Females on Dumbbell and Barbell Curl
Let’s face it; most serious lifters are insecure about the weight on their bar. They don’t want to be seen lifting weights that are considered light by their fellow exercisers. Don’t believe us? Watch the average curling weight across the gym floor increase by at least 5 pounds when a pretty lady walks into the gym.
Although “How much do you bench?” is the most popular question amongst the bros, “How much do you curl?” takes a close second. Unlike the squat, bench press, or deadlift, the curl is an isolation exercise, meaning it uses a single joint and muscle group. For this reason, the weights you can lift on the biceps curl will be significantly lower than the big three lifts. Contrarily, if you have a bigger curl than the squat or bench press, you have some soul-searching to do.
Your maximum curl weight depends on factors like your age, weight, gender, form, and experience level. Furthermore, your average and max curl weight will vary depending on the exercise. Most lifters have different average curl weights on the barbell, dumbbell, cable, and strict curl.
You shouldn’t expect a 50-year-old beginner male to match a 24-year-old professional’s barbell curl max. At the same time, the senior should not be boasting about beating a fit lady’s dumbbell curl max.
In this article, we cover the average curl weight for men and ladies on dumbbells and barbells, factors affecting your curl weight, how to find your one-rep max, the correct curling form, and how to increase your curl weight. Long story short, this guide will answer all your questions about curling. So, without any further ado, let’s get into it.
Why Should You Know the Average Curl Weight?
Knowing the average curl weight for your group will tell you how you stack up against your peers. These benchmarks will give you a goal, allow you to track your progress, and keep you accountable.
Furthermore, many rookies set themselves up for injury while training, as they try to do too much too soon. Knowing the average curl weight for your experience level will help you set realistic targets for yourself.
Average Curl Weight For Dumbbells Curl
Contrary to what most lifters think, your weight on the dumbbell curl will not be the same as that on your barbell curl. Give below are the average curl weight for males and females on dumbbells and barbells. Use this data to select the right weight for your next workout.
Average Dumbbell Curl Weight For Males
The information presented below is derived from the analysis of 1,910,923 lifts conducted by Strength Level based on a person’s one-rep maximum (1RM).
Weight (in pounds)
Beginner
Novice
Intermediate
Advanced
Elite
130
10
23
42
66
96
140
11
25
44
70
100
150
12
27
47
73
104
160
14
29
50
76
108
170
15
30
52
80
111
180
16
32
54
83
115
190
18
34
57
85
118
200
19
36
59
88
121
210
20
37
61
91
124
220
21
39
63
93
127
230
23
41
65
96
130
Note: These weights are for one dumbbell.
The average dumbbell curl weight for a male intermediate lifter is 52 pounds. On the other hand, the average curl weight for beginners is 14 pounds, 29 pounds for novices, 80 pounds for advanced lifters, and 113 pounds for the elite.
According to the data, novice male lifters are capable of curling nearly twice the amount of weight as beginners across the weight classes. The disparity in dumbbell curl weight between inexperienced and elite athletes diminishes as body weight increases.
Average Dumbbell Curl Weight For Females
Men are generally stronger than their female counterparts, and this can be seen in curl weight comparisons throughout this article.
Weight (in pounds)
Beginner
Novice
Intermediate
Advanced
Elite
110
6
13
25
40
58
120
6
15
27
43
61
130
7
16
28
45
63
140
8
17
30
46
66
150
9
18
31
48
68
160
9
19
33
50
70
170
10
20
34
51
72
180
11
21
35
53
73
190
12
22
36
54
75
200
12
23
38
56
77
On average, a female intermediate lifter can dumbbell curl 30 pounds. However, for beginner athletes, the weight capacity is around 8 pounds, 17 pounds for novices, 47 pounds for advanced athletes, and 67 pounds for elite lifters.
While the difference between the male and female lifters is 6 pounds at the newbie level, it widens to 46 pounds for the advanced exercisers in the dumbbell curl.
Average Curl Weight For Barbells Curl
The average barbell curl data is based on 1,647,530 lifts. The participants used an Olympic barbell (45 pounds) for this test.
Average Barbell Curl Weight For Males
Here is the average barbell curl weight for males across different weight groups:
Weight (in pounds)
Beginner
Novice
Intermediate
Advanced
Elite
130
27
49
79
117
160
140
30
54
85
124
169
150
34
58
91
131
177
160
37
63
97
138
184
170
41
67
102
145
192
180
44
72
108
151
199
190
47
76
113
157
206
200
50
80
118
163
213
210
54
84
122
168
219
220
57
88
127
174
225
230
60
91
131
179
231
Male intermediate lifters typically have an average barbell curl weight of 103 pounds. In comparison, beginners can curl 38 pounds, novices can lift 66 pounds, advanced lifters can handle 149 pounds, and elite athletes can manage an impressive 201 pounds.
Average Barbell Curl Weight For Females
Here is the average barbell curl weight for females across different weight groups:
Weight (in pounds)
Beginner
Novice
Intermediate
Advanced
Elite
110
10
24
45
71
103
120
12
26
48
75
108
130
13
29
51
79
112
140
15
31
54
83
117
150
16
33
56
86
121
160
18
35
59
90
125
170
19
37
62
93
128
180
21
39
64
96
132
190
22
41
67
99
135
200
23
43
69
102
139
On average, female lifters can curl 54 pounds with a barbell. However, beginners typically start with 14 pounds, novices can manage 31 pounds, advanced lifters can lift 85 pounds, and elite female athletes can curl an impressive 120 pounds.
Factors Affecting Curl Weight
These factors can influence your curl weight:
Age
For people between 15-90, the average curling strength maxes out at 25 for elite athletes and stays constant up to 40, after which it starts tapering. You should go all out between 25 and 40 if you want to set a monster biceps curl PR.
Gender
On average, males exhibit greater strength than females. Men in the same age, experience, and weight bracket will be able to lift heavier than their female counterparts.
Weight
Heavier folks will generally be able to lift more than their peers in the same age and experience group. The additional weight provides more strength and stability required to lift heavier weights.
Experience Level
More experienced lifters will, on average, be able to curl heavier weights than those with lesser experience. It is mainly because experienced lifters have spent more time mastering their craft and have the muscle power to back it up.
Exercise Variation
You shouldn’t expect to curl the same weight on the standing barbell curl as the barbell preacher curl. Furthermore, your grip (overhand or underhand) and hand placement also play a role in determining how much weight you can curl.
Training Goal
People training to compete in a strict curl competition can curl more than a recreational lifter. Strength-focused athletes use the 1-5 rep range to go as heavy as possible. On the flip side, people focusing on aesthetics stay in the 8-12 rep range.
Form
Your exercise form plays a crucial role in how much you can curl. Lifters using a lousy form and a lot of momentum will be able to lift heavier than folks using a strict form. Despite the allure of lifting heavy, you should stick to a strict form, as neglecting your form increases your risk of injury.
How To Find Your 1RM Curl Weight
The weights listed in this article are one-rep maxes. Notably, attempting a one-rep max without the right skills and experience can lead to injury. You must perform a 1RM under expert supervision, especially if you are a rookie.
Use a one-rep max calculator to find the maximum weight you can curl on a particular exercise variation. You, however, need to perform the exercise before using the calculator. Input the weights you used and the reps you were able to complete on the exercise with the perfect form to get your one-rep max number.
How To Curl With the Correct Form
This is how to perform the barbell and dumbbell curl with the correct form:
Dumbbell Curl
Stand tall with a hip-width stance while holding a dumbbell in each hand with a neutral (palms facing each other) grip.
The dumbbells should be resting on the outside of your thighs at the starting position.
Keeping your elbows pinned to your sides, curl the dumbbells to your chest height.
Turn your palms toward the ceiling during the concentric (upward) movement.
Pause and contract your guns at the top.
Slowly return to the starting position.
Repeat for recommended reps.
Pro Tip: Turn your palms inward at the top for optimal biceps peak contraction.
Check out our complete dumbbell curl guide here!
Barbell Curl
Stand upright with a hip-width stance.
Hold the bar with a shoulder-wide underhand grip.
Keeping your elbows pinned, curl the bar to your shoulder level.
Pause and contract your biceps at the top.
Rinse and repeat.
Pro Tip: Control the weights on the eccentric (lowering) motion. Letting the bar drop to your thighs removes the tension from your biceps.
Check out our complete barbell curl guide here!
How To Increase Your Maximum Curl Weight
Use the following tips to improve your biceps curling performance:
Progressive Overload
To lift heavier on the biceps curl, you must constantly engage in challenging workouts. Contrary to what most lifters think, you don’t always have to lift heavy weights in each workout to get stronger.
Advanced training techniques like dropsets, supersets, and intraset stretching can provide the stimulus required for muscle and strength gains. Furthermore, you could also increase your training intensity and volume to spur growth.
Diet
You cannot out-train a bad diet. If you want to grow bigger and stronger, you must follow a balanced diet. Stick to your daily caloric goals and a high protein intake. Seek expert help if you lack the knowledge to design an effective diet.
Rest
Training your arms every day might sound like a good plan to build strength and muscle mass; it, however, can stall your growth because of overtraining. Your biceps are a small muscle group and require at least 48 hours of rest between workouts to recover optimally. Training them too frequently can increase your risk of injury.
FAQs
How to know if I’m curling sufficient weights?
Your ideal curl weight will depend on your age, gender, weight, experience level, and exercise variation. Use the average weights given for the barbell and dumbbell curl above to tally your performance. You’ve nothing to worry about If you’re curling more than the average for your weight class.
How much weight should I use for bicep curls?
Again, the weights you will use will depend on your age, gender, weight, experience level, and exercise variation. You will also have to adjust your weights according to your training goal. Lifters training for hypertrophy should use a weight that allows them to complete 8-12 reps with a picture-perfect form. On the other hand, folks focusing on strength gains will be better off in the 1-5 rep range. [1]
Also Check Out:
Average Bench Press By Weight, Gender, and Experience Level
Average Deadlift By Weight, Gender, and Experience Level
Average Squat By Weight, Gender, and Experience Level
Average Pull-Up and Chin-Up By Weight, Gender, and Experience Level
Average Power Clean By Weight, Gender, and Experience Level
Wrapping Up
Knowing the average curl weight for males and females can help you set realistic goals. You must, however, ensure that you don’t bite off more than you can chew. After you have found the average curl weight for your age, weight, gender, and experience level, you shouldn’t take on that weight in your first gym session.
Use progressive overload techniques to develop the necessary strength to lift the average curl weight for your group and then some more. Remember, always prioritize lifting with the correct form over moving heavy weights. Best of luck!
References
Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075.
Calum Von Moger Reacts to Brother’s Death: ‘Every Second of the Day, My Mind Is Elsewhere’
Calum Von Moger has issued his first statement since the tragic death of his brother Edward Von Moger. In a YouTube video dedicated to Edward, Von Moger attended the 2023 Arnold Classic Expo with a heavy heart and reflected on losing his sibling.
To say it’s been a tough few years for the Von Moger family would be an understatement. Calum, who once portrayed a young Arnold Schwarzenegger in the docudrama Bigger, appeared to be headed for greatness in bodybuilding, but a slew of personal issues prevented his career from blossoming.
The 32-year-old faced legal troubles due to a bizarre road rage incident. He slashed the tires of a man’s car with a knife and police found several weapons in his vehicle like brass knuckles, a tomahawk, and a hunting knife. While Calum pleaded guilty, his hardships were far from over.
Last May, a troubled Von Moger jumped out of a two-story window. His motive for the incident was unclear, but Von Moger was in a coma for six days before waking up. He’s since gone to rehab and taken measures to get his life back on track.
However, last month, Calum’s brother, Edward Von Moger, mysteriously went missing. After an exhaustive search effort, a body was found off the coast of Australia and was presumed to be Edward. Having endured a massive loss, Von Moger took to his YouTube channel for a cathartic experience.
Emotional Calum Von Moger Issues First Statement Since Eddie Von Moger Death
According to Von Moger, he discovered his brother was missing the day he flew out to Columbus, Ohio for the 2023 Arnold Classic Expo.
“I was excited to meet you all at the [2023] Arnold but during that same time, I was going through the toughest moment in my life. On the day I flew out to Ohio, I found out my brother was missing…”
While attending the Expo, Von Moger ran into fitness influencer Jesse James West, who dressed up as The Terminator from Schwarzeneggger’s famous franchise. Calum apologized to fans for being overwhelmed with emotion at the gathering.
“Every second of the day, my mind was elsewhere thinking about Eddie. I know I was physically there but mentally not present. I want to apologize to those who approached me and sadly I had to turn away because I was too emotional. Thank you everyone for the love and support during this time. This video is dedicated to my brother Edward Von Moger,” Von Moger shared.
Considering all that Calum has been through over the past few years, the bodybuilding community was happy to see him turning his life around. Lee Priest, a fellow Australian athlete, extended his support and stressed that anyone could find themselves in the type of trouble Von Moger faced.
RELATED: Calum Von Moger: ‘I’m Doing Better, Got All The Help I Needed and Ready to Return in 2023’
Determined to lead a more healthy and productive life, Von Moger redirected his focus to the gym. The last time fans heard from Calum, he shared a high-volume leg day training session. During the workout, Von Moger revealed that his plan was to downsize his physique in the months to come.
Despite his grief, Calum decided to honor his brother’s memory by attending the 2023 Arnold Classic Expo. Fitness Volt extends our best wishes and support to the Von Moger family in 2024.
You can watch the full video below, courtesy of Calum Von Moger’s YouTube channel:
Published: 15 April, 2023 | 9:01 AM EDT