Decline bench press for chest...
Read the instructions 👇👇 Secure your legs at the end of the decline bench and slowly lay down on the bench.

Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.

As you breathe in, come down slowly until you feel the bar on your lower chest.

After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up). Repeat the movement for the prescribed amount of repetitions.

When you are done, place the bar back in the rack.


If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.

Also, beware of letting the bar drift too far forward. You want the bar to touch your lower chest and nowhere else.

Don't bounce the weight off your chest. You should be in full control of the barbell at all times.

Variations: You can also use dumbbells or exercise bands to perform this exercise.

How Powerful do you believe Exercise to be?

I personally believe exercise is way more powerful than we give it credit, especially in regards to helping people with unwanted physical sensations and unsatisfactory movement(s). It does require proper precision and dosage but the more I work and learn in this field the best thing I can encourage a client to do on their own is to engage in a regular exercise program.

We need to Rethink Exercise:

Let's stop looking at exercise as something that we do for weight loss, aesthetics, bodybuilding, sports performance, and rehabilitation.

Let's start looking at it as something we do to manage our muscular and orthopedic health. Muscles move us!

When we don't move well, we typically don't feel well, which leads to a decrease in quality of life.

Let's look to start making exercise a regular habit like brushing our teeth!



#exercisescience #exerciseprescription #exerciseprogram #exercise #dumbbells
#rethinkexercise #exerciseproed #weights #regularexercise #exercisepainfree #exercisesmart #jointhealth #orthopedicexercisespecialist #medical #medicalexercise #centralohio #dublinohio #powellohio #upperarlingtonohio #dr #614 #columbusohio #conditioning

I can't help but smile every time I see this!
All kidding aside this is a perfect illustration of the value of external support in exercise.

No external support so therefore a decreased ability to develop output in your muscles.

I see this a lot at the gym but not to the extreme where there is no ability to develop output and land on your head in the process!

Credit to @phitnessmemes for finding this gem

#lowback #lowbackpain #erectorspinae #trunkextension #lumbar #lumbarspine #romanchair #reversehyper #restraint #personaltrainer #gym #gymhumor #exerciseeducation #exercisescience #exerciseproed #stabilitytraining #stability #mobility #movebetter #livebetter #livepainfree #exercisesmart #jointpain #jointhealth

One day...
Do YOU want to be the one who's asking "How do they keep themselves so healthy and in such great shape?"
OR do YOU want to be the one who's inspiring such a question?... One day... You'll ask me how to live like they do. And I'll say I tried to show you.

The FUTURE of your Quality of Life is being determined TODAY!

#WellnessWednesday shoutout to this couple, Bruce and Linda Aitken for their inspiring example of HOW TO MORE FULLY ENJOY the kind of retirement everyone deserves to live, and can, if they choose to act now!

As long time clients of the Trainers Den (and also wonderful friends), they've invested in the future of their health and fitness together participating in partner training sessions in addition to their own home exercise. They are not without their own physical challenges, including arthritis, back and knee issues, and a history of struggling with weight, but you would never know this today by what they accomplish both inside the gym and outside exploring the world.

Having recently returned from their trip to Greece and other active excursions before (incl. climbing to the top of Machu Picchu), it becomes very evident that what many others find challenging is easier for them. Even fellow travellers half their age have trouble keeping up! This definitely makes for a much different vacation experience, not to mention ones overall quality of life every day.
What we do inside the Trainers Den is hard, so whatever they want to continue enjoying outside of their workouts is easy! Yes, exercise and eating healthier can be hard. But so is being overweight, out of shape and unhealthy.
Choose Your Hard. Choose Your Life.

#selfcarematters #agingisinevitable #growingoldisoptional #noexcuses #exercisesmart #eatsmarter #functionalfitness #healthyforlife

"I NEVER ever did a specific ab exercise in 4+ years to achieve my results. It's SO true that abs are made in the kitchen!!!" says this Dad with a 6-pack. Jason is another one of the thousands of inspiring examples of what's possible with the Nutritional Rebalancing Lifestyle we coach people through.

Then, there's also these three brothers, all Dads, who NEVER changed anything with their exercise. They simply took their healthy eating to the next level with Nutritional Rebalancing by a) feeding their muscles the best form of protein possible, b) cleansing the body of the toxins trapped in fat cells that makes them stubborn, and c) replenishing the body with ALL the essential nutrients needed to support healthier and more efficient cell regeneration.

#nomoredadbod #nutritionalrebalancingworks #80percentnutrition #superfoods #undenaturedwhey #exercisesmart #eatsmarter #30daybreakthrough #transformationtuesday

If you would like a free fat loss gift tap the link in my bio.

Performing 3 Sets Of 10 Reps For Exercises Is A Waste Of Time🕢! -
I truly don't understand the point behind this, but it needs to be talked about. -
It's something that a lot of new lifters think is gospel to making progress on their lifts. -
I feel into this camp too when I was a novice and missed out on a some gains because of it. -
Before you start training you need to understand what your goal is besides fat loss or building lean muscle. -
Different rep ranges offer unique benefits. -
If gaining maximum strength is your goal, lift in the 1-4 rep range. -
For endurance 12-20 reps usually works best. -
But if your goal is to build lean muscle and improve strength consistently the 5-8 rep range is best. -
Use a challenging weight and stop 1-2 reps before failure.
The same holds true for maintaining mass and strength when losing fat. -
Lifting in the 10 rep range gives you a combination of hyperthrophy and endurance but doesn't lead to maximum muscle building (in most cases). -
When I was new to lifting I asked a friend who had no idea what he was doing either how to get "big and strong". -
He said Andre just do 3 sets of 10 and you will get big. -
I followed his advice and saw progress (newbie gains) but then it stopped. -
Instead figure out what rep range is best to reach your goals🏁.

Eating simple home cooked food is the secret. Don’t complicate food...complicating food means complicating your life.

#local #seasonal #fittness #health #nutrition #nutritionist #wellbeing #eatright #exercisesmart #sleepsound #livehappy

Remember Claudia? We've shared her transformation before. Well she's STILL rockin' her bikini! Swipe left ⬅️ and you'll see exactly what we mean...That's a current pic taken on a retreat in Bali. Our #30DayBreakthrough with #NutritionalRebalancing is NOT about a short-term diet OR quick fix, it’s about a transformed lifestyle! There's many ways that work to GET you results, BUT very few that will help you KEEP those results long-term without compromising your health AND still enjoy life without following a diet.

THIS is what can happen when combining nutritional cleansing (rids body of toxins, shreds, melts, and kills that stubborn visceral fat like nothing else) with proper nutrition and just start moving your body more and more, making the daily changes needed and new habits to your lifestyle! 🥂🥂 BOOM! INSPIRED?? WE ARE!!! Claudia T. Shares: "Decide, commit & succeed. Ask yourself, how bad do you really want it?"
(17.5kgs released)

#transformationtuesday #results #guaranteed #healthyforlife #nodieting #exercisesmart #eatsmarter

If you have a favorite pair of sneakers, buy more than one pair at a time! -
Shoes usually go on sale at the end of their season and it's a great time to stock up. -
What's your favorite brand of sneakers? -
My top brand to wear are @underarmour. I really like their style and the fit is very comfortable. -
I find that my sneakers help me with balance, speed, and mobility during workouts. -
Since they're primarily for running, enhanced performance during cardio is a given. -
Leave a comment about what your favorite brand of sneakers are. Don't say Nike just because they're in the picture!

How To Keep Making Progress: The Effective Lifter's Guide To Exercise Variation -
Muscle Confusion vs. Strategic Variation -
What's the idea behind muscle confusion? Basically, it's constantly changing your workouts to "confuse" your muscles and they have to work harder, which results in more growth💪. -
Yeah, too bad that's complete nonsense😒. -
Muscle confusion only leaves you tired and weak. Muscle growth quickly plateaus too. -
Instead, provide a varied stimulus that maximizes your gains in strength and size. -
This is where strategic variation comes in😁. -
The benefits of strategic variation include: - Maximum strength gains -Optimal muscle building - Lower likelihood of injury -Bringing up lagging body parts

The lifespan of an exercise is brief. The reality is you can only progress on a particular exercise for a certain period of time. -
After that you will experience a training plateau where you will stop seeing progress. -
At this point, continuing with the routine is futile. -
Training cycles typically last 4-12 weeks. So this is how often you should be switching your exercises. -
I recommend every 6 weeks to maximize strength gains with a particular movement. -
For example if you're doing chin ups switch it out for pull ups after 6 weeks. -
When you start doing pull ups you will see progress for the next month and then you switch back to chins. -
I started using exercise variation when all of my lifts stalled. I did everything. -
Increased the rest periods, lowered the volume and added reps. Nothing worked😞. -
I then decided to read about switching up your exercises each training cycle. -
Once I did this I saw progress once again! -
If you would like some more help with this go to Shredded Ceo Lifestyle. -
(👉Link in my bio👈)

Standing calf stretch

Stand with your arms straight in front of you and your hands flat against the wall (or in this case tree). Keep one leg forward and extend the other straight back, placing your heel flat on the floor.

Don’t bend your back knee. Lean in until you feel the stretch in the calf of the straight leg.
Hold for 30 seconds and switch sides.
Repeat twice for a total of three sets. Perform this stretch up to three times a day if you are tight!

#exercisesmart #stretches #calfstretch #injuryprevention #runlife #running #adidas #mystyle #fitat50 #workoutsmart #outdoorrun #exerciseandtherapy #moveyourbody #running

How to fit in 30min of exercise into my day. Started as a nice slow walk. Ended up in a run to make it back to school in time to pick other 2 kids up. #fitfamilystyle #wearproperfootwear #nicetotal #familywalktime #exercisesmart

Most Popular Instagram Hashtags