1,150 INSANE New Exercises That Will
RE-IGNITE Your Anabolic Muscle-Building
Drive, BLAST Through Strength Plateaus
and DESTROY Exercise Boredom
and Training Stagnation

  • Are you an experienced trainer who wants to dramatically increase the muscle-and-strength building impact of your workouts?

  • Are you a Personal Trainer looking for unique, new exercises to help your clients get maximum results and keep them coming back to YOU for more?

  • Are you ready to learn truly innovative exercises that will make you (and everyone else in your gym) shake your head with amazement with the results you get?

 

 

Book #1

The Best Exercises You've Never Heard Of

 

Get 53 unique exercises that will help you increase your muscle mass and strength quickly and overcome exercise monotony instantly!

 

Sample Exercise - Nilsson Curls


This exercise will build your biceps FAST, even when nothing else seems to work! You're using your ENTIRE bodyweight and placing it directly on your biceps...all with just a small adjustment to the setup of the normal chin-up exercise.

I call it the Nilsson Curl because it's really what I'm all about...it's completely opposite to what you're supposed to do, it uses equipment in ways it was never intended, it's a little bit nuts and it works twice as well as the normal stuff!

To do this one, you'll need some basic equipment...the setup I'm using is a couple of bars set in the power rack. This exercise requires some good strength to start with...to do this one, you should be able to perform at least 8 to 10 normal chin-ups.

So set one bar up as high as the J hooks can be set, then set the safety rails about 18 inches or so below there...you can adjust the height as needed for your arm length. Set the second bar on the rails, pushed up against the uprights of the rack.

If you're using a rack that has thinner rails, you can do this one by setting both rails on one side of the rack so that they look like ladder rungs and you're all set.

Now grip the top bar...your forearms will be braced against the bottom bar (just fyi, you can use a barbell pad if the bottom bar digs into your forearms too much during the exercise).

The BEST Bicep Exercise EVER...Nilsson Curls (Forearm-Braced Chin-Ups)...a Bodyweight Exercise For Building MASSIVE Biceps

Now, using bicep power, pull yourself up.

Since your forearms are braced and blocked during this chin-up movement, your lats actually become secondary movers and your BICEPS become the primary movers.

Pull all the way up until you hit full contraction at the top. You want to keep your upper body vertical to keep the tension focused on the biceps.

The BEST Bicep Exercise EVER...Nilsson Curls (Forearm-Braced Chin-Ups)...a Bodyweight Exercise For Building MASSIVE BicepsThe BEST Bicep Exercise EVER...Nilsson Curls (Forearm-Braced Chin-Ups)...a Bodyweight Exercise For Building MASSIVE Biceps

Hold at the top then lower yourself under control, especially as you come towards the bottom and reverse direction. DO NOT slam yourself down into the bottom position or try to reverse direction quickly. If you feel yourself coming down too fast, let go of the bar and drop to the ground.

The Nilsson Curl, used regularly in your bicep training, will help you add some serious size to your arms and improve your chinning strength as a side bonus!

 

 

Book #2

The Best Exercises You've Never Heard Of 2.0

 

The next evolution of the "Best Exercises," this book is packed with unique, new exercises for your entire body that take your development to the next level.

 

Sample Exercise - Low Pulley Push-Ups
and Cross-Overs

 


This exercise is a killer combination of three different methods of resistance for targeting your chest.

First, you're going to be doing a regular push-up (on your fists)...pretty straightforward.

Second, you're going to be holding two handles attach to the low pulleys of a cable cross-over machine in your fists while you're doing the push-up. These pulleys will be actively trying to pull your hands apart while you're doing the push-ups, forcing your pecs to contract constantly and directly laterally while they're also being used to push your body up.

Third, on each rep, you're going to balance on one fist then bring one handle underneath and across your body. This adds MASSIVE tension to the extreme inner pec area.

Combine all these into one exercise, and you've got a DEADLY chest movement that will light up your pecs like crazy.

First, set the handles on the low pulleys and set a fairly light weight on the first time you do it. Kneel down and grab one handle then go over and grab the other.

Get into push-up position on your fists, bring the cables into the middle. Set your feet out wide to increase your base of support for when you're on one fist.

Come down into the bottom position of the push-up then push back up.

Now the fun part...while balancing on your left fist, bring the cable underneath and across your body, squeeze and hold for a second or two.

Bring your hand back out and set it down again.

Drop down and do another push-up then come back up and bring the OTHER hand under and across and squeeze.

Repeat until either you or your chest is screaming!

 

 

Book #3

The Best Abdominal Exercises
You've Never Heard Of

 

If you want six-pack abs, rock-solid core strength and a wasp-tight waist, the 77 extraordinary exercises in this book are going to completely change the way you work your abs.

 

Sample Exercise - Barbell Dragon Flag
Pullover Leg Raises

 



This exercise is for advanced trainers only...it's incredibly effective, but requires excellent abdominal strength to perform!

This exercise is basically a combination of three exercises...all of which are very effective at torching your abs individually. When put together, the abdominal tension you can achieve is downright incredible.

To perform this one, all you need is a patch of floor-space and an empty barbell (padding for your upper back is optional).

Lay down on the floor with the bar just behind your head. Reach back and grap the bar with an overhand grip, about shoulder-width apart.

Now raise your legs up until just your upper back is in contact with the floor. You should have some bend in the waist here and your elbows should be bent about 90 degrees. There is very little abdominal tension at this point in the exercise.

Next, under COMPLETE CONTROL, begin to lower your body, from the shoulders down, towards the floor.

This part is similar to the Dragon Flag...it's not a true Dragon Flag because the body isn't fully straight and there is movement. That being said, if you have VERY strong abs, and you can actually maintain a straight body position on the way down, go for it.

I also want you to look at the barbell...it's now coming up off the ground. The weight of the empty bar is not enough to fully counterbalance the weight of your lower body coming down, and it'll start coming up. THIS is the pullover part and it's going to add even MORE tension to the rectus abdominus (six pack abs) as you bring your legs down.

Continue lowering your legs until your lower back is flat on the floor. At this point, the bar should be a few inches off the ground.

Keep lowering your legs until your feet are just a few inches off the ground. Now HOLD this position for a few seconds.

One of the major benefits of holding the bar off the ground behind you is that it does have enough weight to counterbalance your legs at this point and take stress off the lower back in the bottom of the leg raise position.

Now for the hard part...(yeah, as if the other stuff wasn't hard enough). Bring your legs back up until your lower back is flat on the floor. The barbell should still be held off the ground.

DO NOT USE ANY MOMENTUM during this entire raising phase. None.

Here's the important part...

Instead of focusing on raising the legs at the hip (as in a normal leg raise), I want you to focus on raising the legs pivoting from the BOTTOM OF YOUR RIB CAGE.

Imagine as though your hips are locked into position and they can't bend...and the only place your body CAN bend is in the upper ab area. From here, the shoulders/upper back will be the only part of you touching the ground again.

And yes, THIS is the most brutal part of the entire exercise.

Come all the way back up to the start position, with the legs pointed up to the ceiling and the bar resting on the ground. Take a short breather...it's the only break you're going to get. Then go again.

The tension you can develop in the abs with this exercise is absolutely incredible...it'll TORCH your six-pack abs AND your lower abs at the same time.

 

 

Book #4

The Best Chest Exercises
You've Never Heard Of

 

Learn 53 unique, plateau-busting pec exercises that will get you out of ANY chest training rut you're in. Want a great chest? DONE. Want a bigger bench press? Get it HERE.

 

Sample Exercise - Shifting Grip Bench Press

 



If you want a sculpted chest, the inner chest is a key area you need to focus on. The pec is one of the few muscles I've found that you can really effectively develop specific parts of it with targeted angles and movements. This is due to the fan-shape of the pecs...they're designed to move the arms in such a wide variety of directions that you really CAN put more tension on specific areas.

The inner chest, however, can be tough to really hit effectively with free weight.

What you're going to do is a set of bench press where you'll be shifting your grip first inwards then back outwards DURING the set. The result is EXTREME tension on the inner chest (along with plenty of work on the triceps as you move your grip in closer).

First, set up in the power rack as you normally would for a bench press, with the safety rails just below chest height. If you're using a free-weight bench station, use a spotter.

Set a light weight on the bar...and by light, I mean LIGHT. I'm using 135 lbs on this one - it's about 50% or so of my 1 RM at the time I'm writing this. Trust me, it'll be PLENTY..we're looking for targeted muscle tension here, not maximum loading.

Grip the bar as you would for a normal bench press rep. Unrack the weight into the top position of the press.

Lower the bar to your chest.

Rest the bar on your chest and shift your grip slightly inwards. I find the best way to do this is to rotate your elbows inward, which shifts where the bar rests on your palms. Then rotate your elbows outward to shift the rest of your hand over. It'll probably move your grip over about a half an inch or so.

The evil part is this...you're doing this shifting while maintaining tension in your upper body and holding your breath, to keep the rib cage and trunk stabilized. It's also another reason you want to use light weight. It's not so hard the first few reps but it gets BRUTAL by the end of the set.

The other evil part (yep, there's more than one) is that on EVERY single rep, you're starting from a dead stop. The grip shifting takes away ALL the elastic tension you get in a normal press. This forces the muscles to do all the work...and if you're not used to that, prepare to be humbled.

Once you've got your grip shifted inwards a bit, press the bar up.

Lower the bar back down then repeat the inward grip shift.

Then press up.

Then lower and shift inwards again. This inwards shifting while under tension helps activate the inner chest aspect, while the closer grip fires them.

Keep repeating this cycle until your hands are in a close-grip bench press position, about shoulder-width apart.

Now for the final evil part...

The close-grip position is basically the weakest version of the bench press exercise. So to push everything that much further, we're going to shift our hands back OUT to the normal bench press position.

You're going to repeat the same idea as above only doing the opposite, moving your hands outwards.

As you move your hands outward, your pecs will contribute more to the movement and the leverage will get better..you'll be a bit stronger, allowing you to keep going until you hit that final position.

And if you're up for it, you can then repeat the inwards/outwards cycle AGAIN.

 

 

Book #5

The Best Back Exercises
You've Never Heard Of

 

Discover 145 of the most unique and powerful back exercises you've never seen before! This book covers the upper, middle and lower back as well as the traps and neck. If your back is lacking, THIS is the book you need.

 

Sample Exercise - One-Arm Braced Chin-Ups

 


This exercise is a chin-up variation that puts the majority of the load onto one arm at a time. It's different from most one-arm chin-up versions in that you're still basically using two arms but the other one is braced directly out to the side.

This allows you to stabilize your body and provide some assistance during the bottom part of the movement (not much at the top).

And it's TOUGH :) You'll need to be able to do at least probably 10-15 regular chin-ups before you'll be able to do even just a few reps of this one.

I'm doing this one using the chin-up bar in my power rack and just gripping onto the upright out to the side at about head level. A Smith machine with the bar set high would do the trick here, too.

Pull yourself up with your chin-up arm, using the other to assist as needed. Here's the cool thing...even if you're pulling as hard as you can with that side arm, the leverage it has is so bad that it's not going to help much even when you're trying! This really forces that working arm to take the brunt of the load.

Come up as high as you can...as you come to the top, you can even exert some downward pressure on your side arm to help push yourself up a bit.

Do as many reps as you can on one side then take a short rest before you work the other side. BOTH arms contribute to the movement and if you jump right over to the other side, you won't get as many reps due to fatigue.

If you've built some good strength with regular chin-ups, this is a great exercise to take it to the next level. One-arm chin-ups are a hallmark of serious bodyweight strength. This is an excellent transition exercise to help you develop the strength to perform a free-hanging one-arm chin-up.

 

 

Book #6

The Best Arm Exercises
You've Never Heard Of

 

This book is packed with 68 amazing exercises for biceps, triceps and forearms. If you want big, ripped, head-turning arms, these are the key exercises that will get the job done.

 

Sample Exercise - Close Grip Tilting
Dumbbell Bench Press

 


If you want BIG arms, you MUST develop your Triceps...and they need serious workload to build substantial mass and strength. They can take a beating and kickbacks just won't cut it. If you want big, strong arms, you need to press, and you need to press HEAVY.

The standard Close Grip Bench Press is normally done with a barbell, taking a shoulder-width grip on the bar while keeping your elbows tucked in beside your body while you press.

One of the problems you might encounter with the Close Grip Barbell Bench Press is shoulder joint pain...the closer-in position can put more stress on the joints, especially when the hands are in the normal pronated grip on the bar. There is also a strong tendency for the elbows to flare out, putting even MORE stress on the shoulders.

We're going to fix both of those problems with this exercise.

In this version, you'll be using a pair of heavy dumbbells and performing the close grip press exercise in a very specific way...a way designed to put even GREATER muscle-building tension on the triceps throughout the exercise.

Start by grabbing a pair of dumbbells and sitting on the end of the bench, holding them on end on your upper thighs.

Now lie back on the bench, bringing the dumbbells with you, keeping them in that neutral (palms facing in) position.

Once you're lying fully back on the bench, the dumbbells will be in the bottom position of the exercise.

You should be in the standard “locked-in” bench press position here…knees bent about 80 degrees in order to facilitate leg drive, core nice and tight, chest puffed out and shoulder blades tucked tight in behind your body.

And HERE is the small adjustment in form to increase the tension on the triceps...note how the dumbbells are tilted slightly down towards my head. This small tilt puts increased stretch-tension on the triceps at the bottom of the movement while shifting focus more onto the triceps.

Now, press up to the top, focusing pushing with the heels of your hands. KEEP that slight tilt all the way to the top. This will help maintain tension in the triceps even all the way to lockout.

If your goal is tricep mass, aim for a set of 6 to 8 reps. If your goal is strength, work in the 2 to 5 rep range. I generally recommend 3 to 5 sets of this exercise.

Big arms don't come easy...this is one of the key exercises that will help you get it done.

 

 

 

Book #7

The Best Shoulder Exercises
You've Never Heard Of

 

Shoulders can be a tough muscle group to develop...and that's where these exercises come in...76 of the powerful (and insane) shoulder exercises you've NEVER seen before!

 

Sample Exercise - Towel Plate Lateral Raises

 


I love exercises that use equipment not only in ways you've never thought they could be used in but exercises that make equipment out of things you never really even thought WERE equipment!

That's the beauty of this exercise...it's a lateral raise done with a towel and a weight plate. You're going to string a towel (at least 2 to 3 feet long, ideally) through the center hole of a weight plate (I'm using a 25 lb plate).

Then you're going to grip onto the ends, with the plate hanging down in front of you. Now you're going to do a lateral raise, bringing your hands up and out to the sides as you raise the plate up.

Because you're also straightening out the towel, you're getting direct sideways resistance on the side delts, which makes for VERY effective tension on your side delts.

Come up until the plate is at your upper chest and hold for a moment. The plate will come in contact with your upper chest. Your upper arms should be almost horizontal and your forearms will be up a bit higher.

This is a simple way to essentially double the effective tension going onto the side delts when performing a lateral raise. You get the up and down resistance of gravity then the lateral resistance from the effort of straightening out the towel.

 

 

Book #8

The Best Leg Exercises
You've Never Heard Of

 

If your leg training has hit a rut, you need to switch things up. Learn 154 unique, new exercises to target your quads, hamstrings, glutes and calves with laser precision.

 

Sample Exercise - Dumbbell Switch
Leg Split Squats

 



One of the BIGGEST problems you're going to run into with your squats and lunges is that you don't have the power you SHOULD have coming out of the bottom of the exercise (a.k.a. "the hole").

The reason is that you've likely focused on leg exercises that rely on elastic muscle tension to a great degree to come out of the bottom. In the short run, it will allow you to lift more, but in the LONG run, it will severely limit the amount of weight you can move.

This exercise is going to work almost everything in your lower body, all in one shot. And all you need is a single set of dumbbells.

This exercise forces your muscles to do ALL the work by taking away ANY hint of elastic/rebound help out of the bottom of the split squat position. And no elastic tension means more MUSCLE tension, which means more efficient muscle growth and greatly improved strength out of the hole for you.

You're going to accomplish this by switching legs in the kneeling position at the BOTTOM of the movement, coming back up on the opposite leg that you came down on.

Start in a standing position. Come down into the bottom position with one leg back...this part is a Reverse Lunge.

Bring your front leg down and kneel on both knees. Now swing the OTHER leg forward and around and get into the split squat position on that other side.

From here, you're starting the exercise from a TOTAL dead stop with ZERO elastic tension in the muscles to help. When you come back up, you'll discover just how extremely demanding this is on the glutes and hamstrings.

Now, come up to the standing position again.

From there, step back and down with the same leg you just stepped up with and repeat the cycle in reverse.

If you consistenly fail out of the bottom of the squat, you need to develop power out of the hole...and this exercise is one of THE best choices you can make for forcing your entire lower body to work from a dead stop. It will hammer your quads, glutes and hamstrings HARD all in one movement with practically NO setup time required.

 

 

Book #9

The Best Bodyweight Exercises You've
Never Heard Of

 

Learn 85 powerful exercises using your own bodyweight as resistance. Forget the gym...you'll be able to sculpt your ideal physique without ever setting foot in one!

 

Sample Exercise - One-Arm Bench Push-Ups

 


This is a simple variation of the push-up that's going to give you three major benefits...

1. It puts more tension on one arm at a time, similar to a regular one-arm push-up, only focusing more on the chest than on the triceps, which regular one-arm push-ups tend to do.

2. It puts a great stretch on the other non-working pec as you're coming down into the push-up.

3. By putting more tension on one arm, you'll be using more resistance than just plain bodyweight on both arms, making this exercise more effective for building muscle mass.

In order to perform this one, you'll need to be able to do at least 15 to 20 normal push-ups.

You'll need a bench or a chair or even just stairs...basically anything you can set your other hand on that's about a foot and a half off the ground or so. I'm using just a regular flat bench.

Set one hand flat on the bench and the other hand on the floor a few feet away from the bench. Keep your body stiff and straight as you would for a normal push-up.

Now lower yourself down.

As you can see, my left side is getting the brunt of the load, which works the left pec more. My right arm is being placed in a great pec-stretch position as I come down to the bottom.

The other good thing is that this stretch position is done against resistance (because that pec is also supporting your bodyweight). As you push up, that right pec will also contribute to the movement somewhat, so it's not a true one-arm push-up where the whole load is on one side.

The second side you do, you'll not get as many reps since you'll already be fatigued from the first side. It's fine to take your regular rest period between sides, if you want, in order to keep things more even.

This is a great mass-and-strength-building version of the push-up that you can do just about anywhere!

 

 

Book #10

The Best Mass Exercises
You've Never Heard Of

 

Mass training is just plan FUN...which is why I put together 119 of my favorite "beast building" exercises that will pile slabs of bigger, stronger, muscle mass onto your body FAST.

 

Sample Exercise - Stiff-Legged Deadlift
Top-Range Partials For Upper Back Mass

 


There are two main purposes for this variation of the Stiff-Legged Deadlift exercise.

1. It's going to thoroughly overload the top range of motion of the exercise with VERY heavy weight. The glutes and hamstrings are VERY strong muscles and respond very well to heavy loads. This is going to improve your strength in the regular SLDL and conventional deadlift by increasing the neural drive and connective tissue strength in the hamstrings and glutes.

2. This exercise can be adjusted to work the upper back VERY strongly, by forcing those muscles into a peak-contracted position THEN performing the exercise. This helps develop upper back mass AND improve deadlift form by strengthening the muscles that preven the back from rounding over.

Set up in the rack with just an empty bar at first. You'll need to determine the height at which to set the rails before you start loading the bar.

You want to hit the top 6 to 10 inches of the movement where you're slightly bent at the waist. Setting the rails so the bar starts a few inches above the knee is perfect.

Once you get the bar height set, load a bit of weight on there. Use less than you'd normally do for Stiff-Legged Deadlifts off the floor. Practice a few reps to see how it feels.

You want to keep your lower back arched and tight, along with your core. The movement should come from the hamstrings, lower back and hips - no quads. This isn't a partial regular deadlift - it's a Stiff-Legged Deadlift.

IMPORTANT!! To get maximum upper back involvement in this exercise, at the start of the movement, grip the bar, lock your arms straight, then pull your chest DOWN towards the bar (while keeping your arms locked straight). This engages the muscles of your upper back, putting them into that peak contracted position, while also putting a solid arch into your lower back.

Once you're locked into this position, THEN you're ready to pull. The movement should come from the hamstrings with glutes contributing more as you come to the top of the exercise. You'll be pulling the bar up with your upper back locked into that peak contracted position, which puts MASSIVE muscle-building tension on those upper back muscles.

On EVERY rep, set the bar back down on the rails and reset your back position. This is critical once you start using maximal weights.You've got to reset the support structures and spinal column and take a breath to prepare for the next rep.

Because you can use such a heavy load on this one, hold your breath until you're vertical. This is for spinal stability. It's a short movement so holding your breath won't make you pass out but you'll need it so your core stays solid for optimal spinal support.

Here's a direct side view.Again, first pull your chest down towards the bar to lock in your upper back muscles and get an arch in the lower back.

Then, engage the hamstrings and begin the lift.

Remember to keep that bar close to your thighs all the way up.

This is a GREAT exercise for developing the posterior chain and putting major tension on the upper back muscles using maximum weight.

 

 

Book #11

The Best Fat-Loss Exercises
You've Never Heard Of

 

These unique exercises will help you blast through any fat loss plateaus you might be stuck in. Your body adapts FAST...keep it guessing with these metabolism-cranking exercises!

 

Sample Exercise - Bench Step-Ups
to Reverse Lunges

 


This is a great combination exercise that will hit every major muscle group (and most of the minor ones) in your entire lower body. This is important because one of the real keys to fat loss through weight training is involving the big muscles of the legs and, basically, doing a lot of work.

For this exercise, you'll need a bench (or a Step platform) and some form of resistance, such as dumbbells.

You'll be combining two lower body exercises, transitioning smoothly from one to the other...first you're going to do a step up onto the bench then when you step back down, you'll immediately drop back into a reverse lunge.

It's a challenging exercise both from a strength and cardio perspective, PERFECT for fat-loss training.

Grab a pair of dumbbells and stand in front of the bench. Set your left foot up on the bench.

Now step up onto the bench. DO NOT set the other foot on the bench at the top...you want to just stay on the left foot.

Now step your right foot back down onto the floor. Now you're going to bring your LEFT foot back into the reverse lunge.

Come all the way back down until your knee is on or near the ground.

Then come all the way back up to setting your left leg on the bench. Then repeat the sequence.

Do your reps with your left leg on the bench then switch and lead with your right leg on the bench. You can do this on alternating sets (with rest period in between) or you can go straight to the right leg immediately after a rep with your left leg leading.

The sequence of movement is exactly the same.

That's the exercise! It's an excellent one for hitting pretty much your entire lower body in one exercise, making it a very time-efficient and effective exercise for fat loss.

 

 

Book #12

The Best Combat Athlete Exercises You've
Never Heard Of

 

These exercises are targeted for fighters...or people who want to train and look like fighters! These 173 unique exercises will improve conditioning, punching and kicking power, core strength and overall explosiveness.

 

Sample Exercise - Feet-Anchored One-Arm
Dumbbell Bench Press

 


This is an amazing exercise, especially if you're an MMA fighter, wrestler or other martial artist where you need to train and develop your body to exert power and leverage while you're on your back on the ground.
It's going to hit the lower abs, adductors, and chest all at the same time.

It's a One-Arm Dumbell Floor Press done with your feet/legs wrapped around a pole or beam. So instead of pushing with your leg, set out to side, you have to use your core and adductors to oppose the force of the dumbell press and lock your body into the movement.

Once you see it in action, you'll know exactly what I'm talking about. If you're an MMA fighter, this is one you HAVE to try. It'll develop strength and power and train your ability to USE that strength and power when you're on your back covering up with your legs locked around your opponent.

For this exercise, you'll need a solid pole or object (I'm using the upright of my power rack) and a dumbell. I'm using an 85 lb dumbell - pick something you can easily do for one-arm dumbell bench press the first time you try this one. You can move up quickly from there once you get an idea of how the exercise works.

Now set with your butt right up close to the pole and your feet on either side of it. Lay down then slide your butt right up close to the pole. Next, lock your legs onto the pole by crossing your feet.

When doing this one, I like to have my "working side" leg hooked over top of the other leg, e.g. pressing with the right arm, lock the right leg over the left, around the pole.

Now reach over and grab the dumbell with both hands (this isn't the exercise...this is just getting the weight into position). Hold the dumbell on your chest then get it into your right hand.

Bring your arm down and to the side and set your upper arm on the floor. Clamp your legs on HARD then get ready to press. Your other arm is out to the side for balance.

Press the dumbell to lockout. This is the hard part and the reason why you should start light. It'll take some serious tension in your adductors and lower abs to keep your body straight while pressing the dumbell up.

Do 4 to 6 reps on one side then lower the dumbell to your chest and switch hands. Switch your feet over at the same time so your left leg is locked over top.

Now move the dumbell off to the side and go again.

As you can see, this is a PERFECT exercise for developing ground-strength for MMA fighting. You'll be developing power when flat on your back with your legs wrapped around something and you'll learn how to USE that power.

If you're not an MMA fighter, this is a great core and adductor exercise in general. It's not going to hit your chest incredibly hard because you're forced to use a lighter weight than you could use for normal pressing, but chest development isn't really the goal of this one anyway...it's the ground-based power development and anti-rotational core strength.

 

 

Book #13

Hybrid Training

 

Learn the secrets of combining multiple types of resistances to get DOUBLE and even TRIPLE the results out of every single set you do. This is maximum training efficiency and it will take your physique to a whole new level!

 

Sample Exercise - Triple Hybrid Cable-Dumbbell-Chain Bench Press

 


This is an exercise you have to see in action to believe...it's one of the BEST single chest exercises I've ever found. It literally attacks the pecs from just about EVERY angle in one single exercise.

You will need some specialized equipment for this one..., a pair of dumbells, a cable cross-over machine or bands (optional are two ankle straps, for your wrists).

And just fyi, you can do this exercise very effectively with just the dumbbells and cables/bands. To perform the "triple" version I'm showing here, you would also need a pair of chains..

This type of training is based on the principles of combining multiple forms of resistance to better match the strength curves of exercises and better target different angles of pull within those exercises.

This is a Hybrid exercises that hits THREE types of resistance in one movement...it's insanely powerful!

First, set a flat bench in between the two low pulleys. Set your dumbells down at the foot of the bench and attach your chains onto the handles. The trick here is to hook the chains on the side of the handles towards the bench so that when you pick up the dumbells, your pinks are against the chains. This will have the chains hanging from the outside edge of the dumbells so they don't contact your arms during the movement.

The chains I'm using are just a couple of car tow chains that I picked up at the hardware store. They came pre-made with hooks on the ends. What I've done here is clipped the ends back onto itself, up near the hooks so that more chain links will be off the ground during the movement, increasing the resistance.

Attach the two ankle straps onto the low pulleys (the straps should be at their biggest setting so that you can slip your hands in and out easily). Get your hands into the ankle straps...you don't need much weight on the pulleys.

Now sit on the end of the bench and grab the dumbells.

Get the dumbells into position on your thighs.

Now lay back on the bench.

then press the dumbells up.

Here's why this combination is so powerful...

First, you've got the dumbell bench press. It's a great movement on it's own but you lose tension at the top of the movement and the majority of the tension comes at the bottom.

Second, you've got the cable flye. This exercise is perfect for focusing on the contracted position of the pecs, where the hands come together at the top...it has basically zero effect on the bottom/stretch.

Third, you've got the chains. The strength curve of the bench press is such that as you press up, the leverage gets better and you can move more weight. By attaching chains to the dumbells, as you press them up, you lift more and more chain links off the ground, increasing the resistance being lifted.

As well, as you press the dumbells up and bring the hands together, you're adding inwards-tension from the cable pulleys AND some upwards tension as well.

This triple combination of tension is RIDICULOUSLY good for your pecs. They won't know what hit them.

If you've got the equipment, this is an exercise you HAVE to try. I mean it.

And if you don't have chains, you can do this one with just the dumbbells and cables, or a set of bands.

 

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  • The Best Leg Exercises (154 exercises)
  • The Best Exercises (53 exercises)
  • The Best Exercises 2.0 (55 exercises)
  • The Best Abdominal Exercises (77 exercises)
  • The Best Arm Exercises (68 exercises)
  • The Best Chest Exercises (53 exercises)
  • The Best Back Exercises (145 exercises)
  • The Best Shoulder Exercises (76 exercises)
  • The Best Fat Loss Exercises (52 exercises)
  • The Best Mass Exercises (119 exercises)
  • The Best Bodyweight Exercises (85 exercises)
  • The Best Combat Exercises (173 exercises)
  • Hybrid Training (40 exercises)


 

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