X-Flies are a great exercise to target the rear delts. As you can see, I had to stay extremely light in order to maintain decent form by keeping my elbows high. Don’t neglect your RDs and try this on your next shoulder day!!
For me, hip thrusters in the leg extension machine are a more comfortable alternative to standard barbell hip thrusters. They also allow me to focus more on the squeeze at the top of the motion. I go much lighter on these. Depending on how much space there is in the leg extension machine at your gym, you may have to go super light so that you can lift up the top pad and get underneath it. However, that’s a good thing, because you can do 15-20 quality reps and really focus on that connection to the glute muscles.
Today I worked out with @benperezfitness again. I’ve loved working out with him lately because my motivation has been lacking and he’s given me that extra push that I needed! On top of that, there’s nothing like having another person to tell you when your form needs to be tweaked or you need to lower the weight to execute the movement better. We trained chest after going to the chiropractor to get adjusted. I can already tell that my chest is going to be sore tomorrow!!
90 minutes ago: Did NOT feel like working out!! I only slept 2-3 hours last night. 10 minutes ago: Finished an AMAZING back workout!! Some days are like that!! There’s a fine line between listening to your body and simply wimping out when you could have touched it out. Most days when I don’t feel like working out, I’ll make myself go anyway, and within 10-15 minutes my entire mood and energy has shifted. Take rest days when planned, but don’t skip workouts just because you don’t feel like going.
P.S. this is my 300th post!! 🎊 🎉 🎈😁
During today’s workout, we focused on keeping tension on the chest throughout every movement. Usually I’ll feel my shoulders compensating during typical chest exercises, so for me, floor presses are a great exercise to combat that. There isn’t a big stretch with these, BUT if you control the negative and don’t bounce off of the floor, you will be able to keep constant tension on the chest, even at a dead stop. Creds to @benperezfitness for the video, you can see his hand make an appearance halfway through 😝
When I train my shoulders, very often I find that I have a lot of tension in my upper traps & neck. Lately I’ve been easing off the overhead work and focusing on light lateral work, so that I can focus on keeping the tension on my delts and not my traps. I’m not hating on big traps for females, but it’s just not the look that I’m going for. You can overdevelop areas that you never intended on building, and too much tension in the upper traps can lead to bad form, shoulder impingement, injuries, etc. This is super common for females! So here I’m doing some cable lateral raises with a VERY light weight. I have to do 15+ reps each side before I really start to feel it, but if I go any heavier, I can feel a big difference in WHERE I feel it. Think about that next time you train shoulders! Do you want to move the heaviest weight possible, or do you want to isolate a particular area? It’s just a matter of priority. Just my two cents. 😁
Tons of yummy food yesterday for the holiday=AMAZING workout today. I put those calories to good use. 🍑😁 It only took me about 10 minutes to break a sweat and I was drenched the entire rest of the workout. Anyway, here’s what I did:
1. Glute warm up & Ab activation
2. Reverse Squat machine 4x12
Ss RDL on machine 4x12
3. Leg press machine 4x15
Ss ham curl 4x8
4. Reverse lunges 4x16
Ss SLDL with 110# barbell 4x12
5. Hip abduction machine 3x20
SS hip thrusts on leg ext machine 3x15
I died 😅😅
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Had a big refeed yesterday with the sole intention of powering today’s workout. I wanted to go heavy on hip thrusters at the very beginning of my leg workout so I could give it max effort. 315 isn’t the absolute heaviest I’ve gone, however I did do 3 sets of 8 quality reps, which is more than I’ve done in the past. #thethrustisamust@bretcontreras1
The best way to correct your posture is to do EVERYTHING you would normally do throughout the day, including every single exercise of a workout, while mindfully holding your body in the correct position. I’m currently on a journey to correct my rounded shoulders and winged scapula. If I wasn’t even thinking about my posture during pushups, my shoulder blades would be sticking up like big wings. This video is me focusing on keeping them compressed. Still not perfect, but definitely better than before. It takes a lot of work and a LOT of focus, all the time. Mind-muscle connection is so important, not just for bodybuilders, but for everyone.
These wide, overhand cable rows are becoming one of my favorite exercises to incorporate as either a rear delt activator at the beginning of my back day or a finisher at the end! Kneeling gives me proper leverage to minimize momentum. When I make each rep slow and controlled, I can feel the tension travel from my rear delts to mid traps. The rear delts are used more toward the beginning of the motion, so that’s why it’s important to maintain proper control so you don’t skip over using them. This is pretty similar to a face pull—I just feel this exercise much more than those where I’d like to!!