Post: #1

1. Grip width matters in the incline press. The wider the grip, the more front delts are emphasized. The closer the grip, the more upper chest (about two fingers away from the smooth part is fine). You also don't have to go down all the way, your chin is just fine.

2. You know to lean forward to emphasize lower chest with dips. Bring your legs forward as well for even more emphasis. (From Vince Gironda)

3. The long head of the triceps and biceps are normally neglected by accident in most lifters. Why? They are involved in shoulder movements. The long head of the triceps helps the lats extend the shoulders like in chin-ups and dumbbell rows. The long head of the biceps assists the pecs in flexing the shoulders (like close-grip inclines). To emphasize these neglected parts you have to involve your shoulders a little bit in your elbow curls and extensions. With biceps you can do incline curls (if your shoulders can tolerate them) and close grip standing curls. For triceps you can do rolling triceps extensions, french presses, and these cable extensions from lee boyce:



4. Duck-feet (or Chinese) style deadlifts use more quads than conventional ones. Given that it's more like a squat and that it's common among the Chinese Olympic lifters, it's more suited for someone with a long torso and short arms.

5. Box Squats emphasize glutes and hamstrings more than regular squats. Front Squats are better for quads.

6. When you do movements for external rotators (rotator cuff) such as face-pulls or band pull-aparts, do them with your palms toward the sky