Tom’s Strength Tips!
Tom Sheriff, Personal Fitness Trainer
TIP #1: BENCH PRESS WITH THE “SWISS BAR” FOR 3-6 WEEKS
- Switching up your grip every so often is a great way to give your shoulders and elbows a rest to avoid overuse injuries during bench pressing.
- The “Swiss bar” moves your hands to the neutral position which feels great on the shoulders and elbows while maintaining strength in the bench press movement. I recommend replacing all normal bench pressing with “Swiss bar” bench pressing for at least three weeks to maintain joint health.
TIP #2: PLACE A BAR BEHIND YOUR BACK FOR WEIGHTED BACK EXTENSIONS
- Most people add weight to the back extension by holding a plate in front of their chest; while this is effective in adding resistance holding the weight there causes your shoulders to round forward, therefore reinforcing bad posture.
- With a bar placed on your upper traps you are externally rotating your shoulders, opening and stretching the chest, and engaging your posterior chain more completely. Start with a PVC pipe and slowly add weight over 2-3 weeks.
If you have any questions on these movements or want more strength tips please contact Tom Sheriff at firstname.lastname@example.org.