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joshbeetfitness joshbeetfitness

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J o s h  ๐Ÿ’ป Online Fitness Coach ๐Ÿ“ฉ Josh@JoshBeetFitness.co.uk ๐Ÿ’ช๐Ÿฝ PhD Nutrition

Saturday Sprints โœ”๏ธ
#UsainBeet ๐Ÿ‡ฏ๐Ÿ‡ฒ

Best Pizza in town @ Casa Del JB ๐Ÿ•
Thin & crispy base, spicy chicken & chorizo with a sprinkle of Oregano ๐ŸŒฟ๐Ÿ‘Œ๐Ÿฝ
#PizzaGains

Seen as though it's #InternationalChestDay here's 3 tips to hit your chest PROPERLY when pressing ๐Ÿ‘Œ๐Ÿฝ
1๏ธโƒฃBefore any press, try retracting your shoulder blades (push them backwards into the bench/ pad)
2๏ธโƒฃAt the beginning of the press, try to isometrically contract the pecs first so they are already engaged right from the off
3๏ธโƒฃProbably the hardest to explain, but try to press the weight by transmitting the force from the elbows, not the wrists ๐Ÿ‘Œ๐Ÿฝ ๐Ÿ“ฉJosh@JoshBeetFitness.co.uk

Arm Blaster ๐Ÿ’ช๐Ÿฝ๐Ÿ’ฅ Dig the elbows back into the pad so the elbows don't flare forwards๐Ÿ‘Œ๐ŸฝThis will keep focus & tension on the biceps & OFF the front delts ๐Ÿ’ก Fuelled by @phdnutritionuk Amino Drive ๐Ÿ’ฆ #TeamPhD #ArmDay

This is just straight up Protein Porn filth right here by @adamacros ๐Ÿซ French Toast Stack with Banana & @phdnutritionuk Diet Whey Bar ๐Ÿ‘Œ๐ŸฝBars now available on PhD-Supplements.com all bars contain 20g protein, less than 2g Sugar, under 200 calories & taste unreal ๐Ÿคค #Jheeezzee #PhDNutrition

Eye of the Tiger, Roc ๐Ÿฏ

Friday = Back Day โœ”๏ธ
Dusted this morning with the big lad @beadle5005 ๐Ÿ’ช๐Ÿฝ

Although #TransformationTuesday is a great concept we should all only be looking to seriously transform our bodies once โ˜๐ŸฝDropping weight then ballooning back up (also known as Yo-Yo dieting) instills bad experiences with both food & the dieting/ healthy eating concept.. Finding a balance between nutrition, training & lifestyle is key ๐Ÿ”‘

Bicep Curl Problems โš ๏ธ when you get to the top of the Curl with a dumbbell, the tension seriously lessens due to the gravitational force (kinda).. I could hold a 40kg dumbbell at the top of the movement but no way could I curl it (you get the idea).. A good way to combat this is to -
1๏ธโƒฃKeep the elbows tucked BACK. The quicker the elbows flare forwards, the quicker the biceps come OFF tension.
2๏ธโƒฃTry using bands. The tension increases the more they stretch. This is perfect for an exercise like bicep curls as the upper part of the movement is generally weaker than the mid-point of the movement therefore you're focusing on a different part of the strength curve ๐Ÿ’ช๐Ÿฝ
#MotivationMonday

When ya boy just ain't bout that selfie life & just wants you cut the shit & take him to the toy store ๐Ÿ˜‚๐Ÿ‘Œ๐Ÿฝ

You probably can't shoulder press as much as you think๐Ÿ˜‚ The spine must be in its neutral position flat against the bench to put entire focus on the anterior & medial part of the delts (There shouldn't be as much as a fist space between the lumbar spine and bench).. The moment the lumbar spine comes OFF the bench and arches BACKWARDS the chest comes into play.. You're also at risk of spinal aggravation & put unnecessary pressure through various joints.. Drop the ego & stimulate the targeted muscle properly ๐Ÿ‘Œ๐Ÿฝ

Who feels this exercise more in their shoulders over the pecs?? ๐Ÿ‘‡๐Ÿฝ
This could be because you're meeting the knuckles in the middle on the lift ๐Ÿคœ๐Ÿฝ๐Ÿค›๐Ÿฝ this will cause the shoulders to protract (come forward) and internally rotate which will put tension on the anterior delts. Try meeting the wrists in the middle on the lift instead whilst keeping the shoulders backwards (retracted) this will shift the tension onto the Pecs ๐Ÿ‘Œ๐Ÿฝ #AndIfYaDontKnowNowYaKnowww

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