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Kettlebell Push Up Burpee Clean Complex
FBB Complex - Perform a KB Push Up Burpee. In this move you get a deep push up and core flexion dose. Afterwards perform a double arms KB Clean.
The combination should be performed with precision. Use this in warm ups to get the full body working or in a strength complex or EMOM to get some good full body conditioning or strength work.
https://www.instagram.com/p/BfgPpbaD5vD/?hl=en&taken-by=functional.bodybuilding
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BarbellBarbell
Incline 1-1/4 Close Grip Bench Press
The added range of motion created by the 1/4 Press is a great way to increase the demand on the triceps. For those of you out there with a sticking point in your Bench Press about half way up (just about everyone), give these a try for a few weeks. Try not to bounce the bar off the chest for these.
https://www.instagram.com/p/BdIWlO4DcI1/?hl=en&taken-by=functional.bodybuilding
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1-1/4 Close Grip Bench Press
For these reps to be really effective at building tricep strength, control the initial decent and upon pressing back up be sure not to use momentum from a stretch reflex or bounce off the chest. On the second 1/4 decent it is ok to use a little stretch reflex. Build those triceps.
https://www.instagram.com/p/Bd1XaqRjmPC/?hl=en&taken-by=functional.bodybuilding
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Dumbbell
Alternating DB Floor Press
Dumbbell floor presses are a great way to add training stress and volume to your triceps. The alternating press variation is one way to add time under tension to the movement, as you non working arm has to hold a longer isometric at the top of the rep on every rep.
https://www.instagram.com/p/BahcK6jjyUV/?hl=en&taken-by=functional.bodybuildingDumbbell
Dumbbell Bench Press Semi Supinated Grip
CHEST. How do we work the chest directly? The bench press has long stood as one of the best chest developers. It is also a great shoulder and tricep developer too. We choose the semi supinated hand position to mimic some of the other functional pressing movements we do. This way when we perform the DB bench press we get some carryover to other movements.
https://www.instagram.com/p/BaxZASdDrhJ/?hl=en&taken-by=functional.bodybuilding
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Glute Bridge Single Arm DB Bench Press
While filming this demonstration video I was reminded of just how great this movement is. We love single arm pressing for the fact that is requires rotational strength to execute. By adding in the glute bridge to this exercise, the stability and strength work on the QL and low back is really unique. Perform this one at a 40X0 for 6-8reps/arm x 3 sets. Superset with a single leg bending movement from other posts.
https://www.instagram.com/p/BbDvKEpjtjg/?hl=en&taken-by=functional.bodybuildingKettlebell
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Single Arm Dumbbell Chest Press with Band Pull
Combining Push and Pull patterns in one movement is a great way to challenge the brain to send opposing signals to opposite sides of the body. The pull isometric here is accomplished through a band hanging from the pull up bar above. On the pushing side of this be sure to keep your shoulder blade pulled back and down, pressing into the bench hard.
https://www.instagram.com/p/BfTY0t0DDve/?hl=en&taken-by=functional.bodybuilding
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Incline Alternating Dumbbell Chest Press (Top Down)
Alternating pressing like this is a great way to build extra time under tension for the Scap. While you are waiting for one arm to finish a rep the scapula is getting a great stability training dose.
Pair this with incline bench prone see-saw rows.
https://www.instagram.com/p/Bg91dnvD-cj/?hl=en&taken-by=functional.bodybuildingPush Up
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Kettlebell
Dual Kettlebell Incline Bench Press
Kettlebells make great tools for benching. The weight distribution is so unique and cannot be duplicated with a dumbbell. With the KB you can also get just a touch deeper range of motion too. Pair this movements with a Dual KB Bent over row for a push pull #functionalpump
https://www.instagram.com/p/Be5lp8JjWBx/?hl=en&taken-by=functional.bodybuildingRings
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Glute Bridge Alternating KB Floor Press
The combination of a glute bridge with upper pushing is a favorite of ours. The hip extension drives the shoulders into the ground harder and provides a great pushing position. This also creates a slight decline to the pressing angle and hits a similar pattern to dips for carryover. Alternating presses like this one are a great way to increase time under tension and work scapular stability.
https://www.instagram.com/p/Be8JZ5KDts5/?hl=en&taken-by=functional.bodybuilding
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Push Up
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Rings
Single Arm Reach Ring Push Up
The beauty of Rings is the 360 degrees of play you have with them. They can serve as a great too to explore the ranges of your shoulders in various movements. With this drill start slow and don’t take it beyond your abilities.
https://www.instagram.com/p/BdSm2H0jZjx/?hl=en&taken-by=functional.bodybuildingFloorPlyo Push Up
These have a way of making you sore unlike other Push Up variations. Likely due to the fact that on the lowering phase you are absorbing more force from the small free fall. Additionally the explosive concentric into a coordinated landing position of the hands is a great hand eye coordinated event.
https://www.instagram.com/p/Bda5XLUjHOb/?hl=en&taken-by=functional.bodybuilding
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Archer Ring Push Up
The archer Push Up is a great exercise to challenge your ability to abduct and addicting the Shoulder. Similar in action to a dumbbell fly this is a Bodyweight variation that can get at a similar pattern.
https://www.instagram.com/p/BdXpurNjwI0/?hl=en&taken-by=functional.bodybuilding
Plyo Push Up Over Object
These plyo Push ups require a ton of explosive pushing strength to get up and over the object. There are few change of direction upper pushing exercises in the tool box so this is a fun one to mix in from time to time. Definitely inspiration from @primal.swoledier on this one and thanks for continuing to inspire many.
https://www.instagram.com/p/Bdn8y-5jDYi/?hl=en&taken-by=functional.bodybuilding
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Weighted Push Ups
The weight push up can challenge even the most experience lifters and is a great movement to superset with a heavy open chain pushing exercise like the bench press.
https://www.instagram.com/p/BhUJnVzD3Zw/?hl=en&taken-by=functional.bodybuilding
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Plyometric Push Ups
There are a bunch of ways to perform push ups with speed. This version of consecutive reps applies the speed of the concentric, while also stringing together many reps to yield a longer time under tension.
https://www.instagram.com/p/BURkis-AK2A/?hl=en&taken-by=functional.bodybuilding
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Floor
Landmine Single Arm Roll Out Push Up
Take your push up skills up a notch with this variation on a simple closed chain exercise. Creativity often is a limited when trainers are looking to expand simple closed chain drills. Load isn’t the only way to advance yourself.
https://www.instagram.com/p/Bb4QUAjj8Bc/?hl=en&taken-by=functional.bodybuilding
Clapping Deficit Push Ups
A great exercise to help build your shoulders ability to handle dynamic extension. The deficit will help build and range strength. In theory the speed and fast change of direction of this movement is a way to build capacity for high reps ring dips.
https://www.instagram.com/p/BV7bRtEAsEg/?hl=en&taken-by=functional.bodybuilding
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Single Arm Roll Out Push Up to 3 Point Shoulder Tap
There is a lot happening in this movement. First off the single arm push up is a great strength builder for the shoulder and chest. The shoulder tap is a terrific stability movement as the 3 points of contact only require the shoulder to work hard at holding position. Lastly anti-rotational core work is being done throughout the dril. Move slow to feel all the positions.
https://www.instagram.com/p/BfJXEF0DXbN/?hl=en&taken-by=functional.bodybuilding
Depth Push Ups
We get asked for Chest development movements frequently. The classic push up is still one of the very best. Add plates to create added range of motion and get the shoulders and pecs a bit broader training range.
https://www.instagram.com/p/BZm8w8bgFiN/?hl=en&taken-by=functional.bodybuilding
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Kettlebell
Close Grip Kettlebell Deficit Push Up
The added range of motion on this exercise is a great way to stretch and strengthen the pec and shoulder girdle. This is a perfect movement to add to any bench or dip day. This will help ensure you keep that range of motion and avoid injury.
https://www.instagram.com/p/BfBfWMyjd5N/?hl=en&taken-by=functional.bodybuilding
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Band
Banded Push Ups
Looking for a way to spice up the traditional push up, this is a terrific way to add load and really work on the triceps lockout at the top. Resistance increases as you approach the top of the rep and therefore the Tripp’s must work extra hard. These are a great exercise to pair with a single arm ring row for a push pull combination that will have your shoulders feeling stronger.
https://www.instagram.com/p/BfChTfIjGHg/?hl=en&taken-by=functional.bodybuilding
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