Supinating Dumbbell Curl

Supinating Dumbbell Curl

Day in and day out, you do exercises such as pulldowns, bench press, deadlifts, squats. But are you getting everything you can out of every single rep you do to achieve maximum muscle growth and strength? Work out smarter, not harder, to achive maximum results!

The following tips and tricks are going to take the exercises you know and love and show you how to make them even MORE effective! Some you may be familiar with but many will be completely new.

1. Flat Barbell Bench Press – Overcoming Deceleration Inhibition

What is deceleration inhibition? When you do an exercise, your body (without your conscious thought) will slow down your limbs as they get closer to the end of their ranges of motion. In the bench press, this happens as you get closer to the top of the movement.

Your body has this reaction in order to prevent injury but it also limits the amount of power you can apply to an exercise. If your body is actively working to slow down the weight as you come to the top, you simply won’t be able to lift as much!

Now look at the bench press…one of the limiting factors in the bench press is that part of the force from the muscles is used to decelerate the bar to keep it from throwing your shoulders out of the socket as you go through the movement. Your body does this by firing the back muscles.

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