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CLUB 2-4 FIT, it’s lit 💪🏽

New jacket is a little tight 😬💪🏼#Gym #fitness #swolfie #smedium

HIT THAT FOLLOW 🔴BUTTON @ALBYGONZALEZFITNESS FOR DAILY FITNESS TIPS!!!
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🔥Focus on Biceps🔥
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📸 by @theonlinecoach
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Tag someone that needs big biceps!
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If you are struggling to grow your biceps, you may be overusing secondary muscles. The unpinned elbow can cause secondary muscles like the front delts, back, and even possibly forearm engagement in the bicep curl. The goal is to place as much tension on the biceps as possible, this is accomplished easier by pinning the elbows by the side and focusing on only moving the forearm while contracting and squeezing the bicep. Next time you curl make sure to pin your elbows for a better bicep contraction.
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 #IIFYM #fitness #entrepreneur#flexibledieting #gym #liftheavy #bodybuilding #powerlifting#fitnessentrepreneur #swolfie #gymshark #alphalete#fitnessmodel #aesthetics #fatloss #bulking #dieting #diet#fitnessgoals #gainstips #gains #fitnessmotivation#naturalbodybuilding #igfitness #fitfam #health

I’m about to RANT. This is LONG OVERDUE. People, especially men, but even some women create this stigma about tall women and heels. I can’t tell you how many years of my life I went without wearing heels because 10/10 times someone would open their trap and say “you’re already so tall, why are you wearing heels?” I’ve had countless men tell me that tall women are intimidating. I LOVE BEING TALL, and I think tall women are beautiful. Who am I kidding, I THINK ALL WOMEN ARE BEAUTIFUL. There’s no rule that says tall women can’t wear heels! There’s also a stereotype that the guy in the relationship has to be taller. I know so many girls who don’t wear heels because they’ll be taller than their boyfriend/husband. 🙄🙄🙄If you’re a male that finds tall females “intimidating” all you are is a boy, because a MAN could handle a tall woman. I don’t care who you are, I will gladly pull out the tallest pair of heels I own and pat you on the head like the little boy that you are. 😘 And for my tall women, DON’T BE AFRAID TO WEAR HEELS BECAUSE OF YOUR HEIGHT. YOU ARE BEAUTY YOU ARE GRACE AND YOU ARE EVERYTHING GOOD. Another stereotype I’ll squash while I’m here is women and SHORT HAIR. I’ve had countless people tell me to grow my hair out and be more “feminine”. It used to bother me and I spent a lot of money on extensions until I realized I was only doing it to please OTHER PEOPLE. I feel sexy with my short hair. I feel edgy, and I feel beautiful. DROP THE STEREOTYPES and let people live their best life! Be confident. No matter how tall, short, skinny or curvy you are. Long hair, short hair, or in between.. JUST BE YOU UNAPOLOGETICALLY ❤️ photographer: the amazing @tramseyphotography 💕

🔴BENCH TIPS🔴
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What’s the smallest, fastest piece of advice you can give somebody who’s just approaching the bench press, when you don’t really have the time to explain all the cues he’d need to keep in mind? -
✅Simply tell him: “push yourself away from the bar”. -
What does that even mean? Well, as you can see from the drawing, when you’re pushing yourself away from the bar rather than just pushing the bar up, you’re keeping your shoulderblades tucked back together: this alone creates a strong upper back base from where force is generated and pushed up. -
The upper back is tight & the chest is pushed out as a response, which equals to a strong & safe set up, especially for the shoulders, which don’t rotate forward & then potentially cause tendons to get pinched.
Will he also arch his back without telling him? I don’t think so, but chances are he will (atleast to a degree) through that advice. ✅
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❌ Just pushing the weight up doesn’t really help much. This because people will want to push it all the way up and in 99.9% of the cases, they’ll lose their upper back tightness aswell, losing their scapulas adduction, therefore making their shoulders rotate forward and cause the nerves to get pinched without that much chest activation at all. ❌

I don’t say no to good lighting!! 😜😜 #instagay #gay #iggay #instafit #gaymuscle #woof #scruff #beard #pump #swolfie #sexy #stud #humpday

MOST RECENT

Great exercise that can be done with the rope or cable cross handles. Works your mid back lats. Just make sure to allow the full stretch at the beginning and end! I use cable cross handles for a better grip.

#bodybuilder #bodybuilding #fitness #fitfam #fitspo #fuckskinnygethuge #swole #swolenation #swoldier #muscular #exercise #pumped #gainz #bulking #beefy #lifestyle #gymflow #gym #backworkout #hypertrophy #gains #myfitnessjourney #beast #livefit #workout #beardedmuscle #backday #swolfie #gymrat #beastmode

TB:
Some shoulders and arms tonight. Was pretty tired and wasn't going to go today but with a little motivation and gym partners that push you i killed it. #gains #fitlife #fitfam #gym #aesthetics #life #fitness #workout #happy #alpha #chestday #grind #success #zyzz #diet #IIFYM #clean #diet #gymflow #edm #preworkout #work #motivation #swolfie #pump #transformation #macros

3000 cals for the biceps today! 💪🏼 Track your calories with @myfitnesspal ! Super easy. You don’t need to be perfect to start using the app. Remember that with anything new you try. It’s better to start somewhere than to not start at all. .
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#gym #fitness #fit #lifestyle #workout #cardio #bodybuilding #healthy #motivation #strong #health #cleaneating #eatclean #fitnessaddict #training #instagood #hollywood #LA #muscle #model #modeling #fitmen #beard #bicep #arms #lift #swolfie #biceps #pink

Lots of tacos & lots of curls 😁🌮

Be a warrior, not a worrier. 💪 & take selfies when you’re in an empty gym 🤪 #HappyWednesday

There’s Ana amazing feeling you get when you realize a dream that was once so out of reach might actually be possible. I’ve felt it a couple times before: 2 miles from the finish of my first #Ironman, three days away from graduating from the #USAFWS, and now... Today was the first time I looked at a picture of myself and thought I might actually make it up on stage. I know I have a long way to go, but the finish line is a real goal, something I can achieve, and closer than a hope and a dream.
Cheers and here’s to really, truly, turning and #Ironman athlete into an #npcbikiniathlete 🏋🏻‍♀️🦄💜💗🌈💪🏻
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#musclenerd #fitchick #fitmom #chicksthatlift #chickswholift #ladylifter #npcbikiniathlete #npcbikini #musclenerd #militarymuscle #beastinabikini #bikinibeast #ironman2bikini #fitspo #fitspiration #swolfie #abs #posing #dreams #transformation #weightloss

| this was my second day back at the gym and I had to get in a little mirror selfie in after the session of course. I'm just already loving how I feel from eating clean and consistently while putting the calories to use in the gym 🙌🏼 Who else got a workout in today?
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#fitfam #fitfemales #strongfemales #fit #fitness #strength #pullups #gymspo #aesthetics #workoutvideo #gymselfie #backmuscle #gainz #muscle #girlswithmuscle #stronggirls #fitgirls #gymoutfit #fitspo #sixpack #swolfie #personaltrainer #bodybuilding #physique #bikini #redhair #sandiego #bicepflex #wednesdaymotivation #upperbodyday

HIT THAT FOLLOW 🔴BUTTON @ALBYGONZALEZFITNESS FOR DAILY FITNESS TIPS!!!
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💥TRICEP DIPS💥
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📸 by @pheasyque
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A frontal view of this exercise is never seen on the IG so I figured I’d make one. -
✅✅✅ As per usual, on the left shoulderblades are tucked back and in line with the chest. Core is tight, and the hands are perpendicular to the ground. From this point all you gotta do is bend your elbows, keeping them aligned with your torso: up & down. ✅✅✅
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❌❌❌On the right, scapulas aren’t tucked back so the shoulders come up as a result. Hands are parallel to the ground, which means they’re holding the weight in a disadvantageous position where most of the pressure is held on the wrists, potentially causing wrist pain in the long run. Another key thing here is that by not tucking the shoulder blades back, the chest won’t stick out, and the shoulders will rotate forward, causing the bicep tendon to get pinched, which is exactly that spot between your shoulder & pec that cheonically hurts when doing dips wrong.❌❌❌
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#pheasyque #IIFYM #fitness #entrepreneur#flexibledieting #gym #liftheavy #bodybuilding #powerlifting#fitnessentrepreneur #swolfie #gymshark #alphalete#fitnessmodel #triceps #arms #muscles #tricepdips #Fittips#safeTips #shoulders #gains #physics #fitnessgoals#gainstips #gains#igfitness #fitfam #fitnessmotivation#health

Christmas cookies got to go somewhere ..🙌🏻🍪🍪🎄🎄

#repost @ig_aesthetic_
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🚨BENT OVER REAR DELT FLYE
❌WRONG VS ✅RIGHT
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1. Rest your head on the on the bench with your back in a neutral position.
2. Have your knees slightly bent with your feet shoulder width apart.
3. Lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights.
4. After a 1/2 second contraction at the top, slowly lower the dumbbells back to the starting position.
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✳️Muscle: shoulders
✳️Type : isolation
✳️Sets : 4
✳️Reps : 12
✳️Rest: 60 sec
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Credit @ryan_spiteri
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#ig_aesthetic_ #IIFYM #fitness #entrepreneur #flexibledieting #gym #liftheavy #bodybuilding #powerlifting #fitnessentrepreneur #swolfie #gymshark #alphalete #fitnessmodel #aesthetics #fatloss #bulking #dieting #diet #fitnessgoals #gainstips #gains #fitnessmotivation #naturalbodybuilding #igfitness #fitfam #healthylifestyles

Shoulder and arm pump was real tonight. Feels good. But also I’m hella beat. 🌊🌊🌊🌊🌊🌊🌊🌊🌊
#littlemerbro #blackboyjoy #datpump #endorphins #muscle #mirin #swole #swolfie #fitservicemen #fitstagram #beefy #instagay #fitdude

Just a glimpse of the stream earlier haha youtube in bio

💥BENEFITS of PROTEIN SHAKES💥
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📸 by @ALBYGONZALEZFITNESS -
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💥Weight Control

Protein shakes allow you to control your fat and calorie intake, which is beneficial to weight management. Portion control is a major problem for many people, and since many protein powders have controlled portions of calories, fat, protein and carbohydrates, it makes your job easier. -
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💥Muscle Building

When you BEASTMODE at the gym muscle tissues are torn and must be rebuilt for your muscles to develop, and protein shakes will help the rebuilding process. Drinking protein shakes lets you to control the amount of protein you are consuming, and since it is in liquid form it will enter your bloodstream faster and get to work. -
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💥Convenience

Trying to consume a high amount of quality protein through solid food can take a lot of preparation and be quite time consuming. For those situations  PROTEIN SHAKES make it easier to get your daily protein intake. -
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💥Nutrient Intake

One of the main benefits of making and consuming protein shakes is the opportunity to add a multitude of other nutrients along with the protein powder. In one drink, you can enjoy the benefits of protein, frozen berries, flax seed oil, aloe vera gel, coconut oil, natural peanut butter, plus any other foods or supplements you may want.
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-  #IIFYM #fitness #entrepreneur#flexibledieting #gym #liftheavy #bodybuilding #powerlifting#fitnessentrepreneur #swolfie #gymshark #alphalete#fitnessmodel #aesthetics #fatloss #bulking #dieting #diet#fitnessgoals #gainstips #gains #fitnessmotivation#naturalbodybuilding #igfitness #fitfam #health

So I know training legs & glutes & having an astronomically proportioned lower half is all the rage rn, but whenever growing biceps bigger than your boyfriend's becomes the trend... I'm your girl🙃
Y'all just let me know whenever this becomes a thing and I'll be over here shilling out Bridget's Bicep Guide😂🤘🏼 #fitness #workout #armday #biceps #bodybuilding #npc #npcbikini #ifbb #iifym #macros #eattogrow #fitfam #fitspo #strongnotskinny #heavylifting #squats #legday #girlswholift #fitgirls #motivation #gym #swolfie #getfit #gains #strong #muscle

Spaghetti squash and sausage!!! Off season dosent have to be all crap food! Love being able to cook again! Did I mention homemade sauce#glutenfree #glutenfreelifestyle #celiacfood #nowheat #offseason #preplife #glutenfreefoodie #glutenfreeliving #lovethis #foodie #foodpics

Something I’ve been thinking about lately is toxic people being in the lives of others who want to do great things in life and be the best versions of themselves they can be. I haven’t yet found anyone toxic to me in my life just yet. I have an incredible group of friends who only want the best for me and who will give me both full support and there thoughts on whatever it is I want to do. Either way they always want me to succeed and be happy. But if you have a person in your life who doesn’t want you to do better, be stronger, be more independent, do what you want to do in YOUR life in order for you to feel great about being in your own skin and who you are. Someone who doesn’t want you to progress further than them in any aspect of life and will tell you anything they have to to keep you where they want you. Someone who will use there selfish reasons and insecurities to drag you down to there level and do there damn best to keep you there so you can’t progress so you’ll always have to depend on them so they can feel better about where they are in there life. Next thing you know you’re setting yourself back and you’re putting your goals and dreams on hold because of them and what they say. We only have one life to live and no time to waste and we are NEVER guaranteed tomorrow. You shouldn’t let anything stand in the way of you and what YOU WANT in YOUR life. If anyone does, they’re toxic to you and you need to cut them out of your life. #livewithapurpose #livetoinspire #gym #gymrat #bodybuilding #weightlifting #gainz #grind #fit #fitness #workforit #onlyyoucanstopyou #striveforgreatness #motivation #swole #swolfie #believeinyourself #nevergiveup #begreat #behumble #squad #BMFIT #fitfam #gymlife

162lbs😒 #swolfie #slowgains

I’m about to RANT. This is LONG OVERDUE. People, especially men, but even some women create this stigma about tall women and heels. I can’t tell you how many years of my life I went without wearing heels because 10/10 times someone would open their trap and say “you’re already so tall, why are you wearing heels?” I’ve had countless men tell me that tall women are intimidating. I LOVE BEING TALL, and I think tall women are beautiful. Who am I kidding, I THINK ALL WOMEN ARE BEAUTIFUL. There’s no rule that says tall women can’t wear heels! There’s also a stereotype that the guy in the relationship has to be taller. I know so many girls who don’t wear heels because they’ll be taller than their boyfriend/husband. 🙄🙄🙄If you’re a male that finds tall females “intimidating” all you are is a boy, because a MAN could handle a tall woman. I don’t care who you are, I will gladly pull out the tallest pair of heels I own and pat you on the head like the little boy that you are. 😘 And for my tall women, DON’T BE AFRAID TO WEAR HEELS BECAUSE OF YOUR HEIGHT. YOU ARE BEAUTY YOU ARE GRACE AND YOU ARE EVERYTHING GOOD. Another stereotype I’ll squash while I’m here is women and SHORT HAIR. I’ve had countless people tell me to grow my hair out and be more “feminine”. It used to bother me and I spent a lot of money on extensions until I realized I was only doing it to please OTHER PEOPLE. I feel sexy with my short hair. I feel edgy, and I feel beautiful. DROP THE STEREOTYPES and let people live their best life! Be confident. No matter how tall, short, skinny or curvy you are. Long hair, short hair, or in between.. JUST BE YOU UNAPOLOGETICALLY ❤️ photographer: the amazing @tramseyphotography 💕

Backday kinda sucked. Deadlifts were ass and I wasn’t feeling it but I got a decent pump so that’s good lol

Visited the parents and was stoked to find out my mom had bought me #shinguards for #deadlifts and put them in her knee high boots to keep them safe. How she knew it was #deadliftday, i have no idea.
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#whenyouseeit #mamaknowsbest #bootshapers

over the months .... over the last 2 years even... I've come to realise that #habits and #behaviors and pretty much any continued trend in thought patterns... are as they are because they serve us somehow.
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there is always a reason behind any continued action or thought. it's just we move through 4 phases of growth to identify and/or act on such.
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1) unconsciously unconscious
2) consciously incompetent/unconscious
3) consciously conscious /competent
4) unconsciously conscious /competent... where its an embedded habit :)
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sometimes fear of failure or change is the predominant cause of inaction.
others include but are not limited to: overwhelm, lack of self-faith or worth, lack of support, trying to do everything or too much all at once/too soon. ...
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Especially as 2017 comes to an end and the new year dawns on us... What are you going to keep lying to yourself about or avoiding. What are you wanting to change and why? How is it going to make you feel once you have finally implemented this change? Who will you become in the process ?
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#Rubyswords

Sorry for being such a tool bag just proud of my recent hard work and felt like showing off my progression #bodybuilding #progress #cutting #swolfie

READ BELOW ⬇️⬇️🇨🇦 Traveling opens up your mind. Or at least it opens mine!! Everyone has their own goals. Goals tend to change as people learn new things, accomplish goals, and grow with time. I’ve really started to realize the importance of “living life”. I mean REALLY living life. Enjoying the small things, and all the small goals which lead up to big things. •

I am not one to share my goals, unless it’s shared with family and close friends. Even then, I tend to obsess over my goals and keep them to myself. •

Traveling; to me, is a small goal that I share and want to make an ongoing vision. I want to visit as many different places in the world as I can, with the given circumstances. This is a small, but fun friendly goal!


Live life, really live it.... I honestly believe that in time, counseling will be offered to people whom have “addiction” to social media. It’s becoming an epidemic, people “living life” solely based on “achieving” something in their “social media” world and broadcasting to their “friends” their goals, and success. To each their own!! But let me ask you something.... IF social media didn’t exist, if you didn’t have an audience, would your goals be the same? Would you still be in the very spot you’re in? Or is life now, on your social media platform the only “life” you’re concerned with?? Do you find yourself saying you’re “friends” with someone because you “follow” them on social media? I started asking myself these questions, and determined; I have to live life.... ARE YOU TRULY LIVING LIFE??? Some food for thought this Wednesday!! PS- check out the price of BEER USD!!
•——————————————————• #fitfam #gymlife #sanfrancisco #legday #workhard #lean #canadasfittest #swolfie #igfit #sabba #fitlife #fitspo #smile #liftbig #california #canadianfitness #potd #fitness #workout #love #instafit #saskatchewan #yqr #yxe #motivationmonday #nikerunning #yeg #yyc #fitnuts

HIT THAT FOLLOW BUTTON FOR DAILY FITNESS TIPS!!!
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💥THE BENEFITS OF CREATINE💥
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📸 by @ALBYGONZALEZFITNESS -
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-🏋️‍♂️BETTER RECOVERY
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Since creatine helps increase the recovery rate of the muscle cells it will allow you to train at a higher frequency, which means quicker and more significant muscular gains. The more frequently you are able to stimulate a muscle, the faster it will grow.
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- 🏋️‍♂️HUGE MUSCLE PUMPS
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While muscle pumps don't necessarily help you out physiologically in terms of building muscle mass, they will help with motivation levels. There's nothing like seeing a muscle grow at the end of a workout to motivate you to get back into the gym and do it again a day or two later. -
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- 🏋️‍♂️IMPROVE ATHLETIC PERFORMANCE
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While you might not think of going to the gym as a sport, the fast, intense movements—especially if you're into powerlifting, CrossFit, or boot camp—work your body in ways similar to other athletes. These types of activities will rely primarily on the CP-ATP system, so by ensuring your supply of creatine phosphate is fully stocked, you ensure you don't sputter out after a few sprints.
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- 🏋️‍♂️BUILD MORE MUSCLE MASS
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Taking creatine will help to increase your overall workout intensity, which means you will achieve a higher level of muscle mass.
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TAG A FRIEND THAT WOULD BENEFIT FORM CREATINE 👇
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-  #IIFYM #fitness #entrepreneur#flexibledieting #gym #liftheavy #bodybuilding #powerlifting#fitnessentrepreneur #swolfie #gymshark #alphalete#fitnessmodel #aesthetics #fatloss #bulking #dieting #diet#fitnessgoals #gainstips #gains #fitnessmotivation#naturalbodybuilding #igfitness #fitfam #health

I’ve never heard them complain once. Sure their faces say otherwise but I’ve never heard them say, “it’s too hard,” or “I can’t.” They are killing every workout! Did I mention how sweet they both are? I’m one lucky trainer! 🥊💪🏼😎


Nunca he escuchado “no puedo” o “esto esta muy difícil.” Cada reto que les doy lo desafían!! Siempre trabajan muy duro. Muy linda pareja 🙏🏼💪🏼☺️






#personaltrainer #fitness #fit #fitfam #fitspo #picoftheday #inspire #bodypositive #gettingstronger #healthylifestyle #earnednotgiven #swolfie

💥💥YOOOOO look at this piece of magic by @pheasyque !!! I just want to emphasize how important this little tweak in your bech press is. It's as much of a difference as night and day
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Homie @pheasyque wrote dis 👇
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🔴BENCH TIPS🔴
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What’s the smallest, fastest piece of advice you can give somebody who’s just approaching the bench press, when you don’t really have the time to explain all the cues he’d need to keep in mind? -
✅Simply tell him: “push yourself away from the bar”. -
What does that even mean? Well, as you can see from the drawing, when you’re pushing yourself away from the bar rather than just pushing the bar up, you’re keeping your shoulderblades tucked back together: this alone creates a strong upper back base from where force is generated and pushed up.
-
The upper back is tight & the chest is pushed out as a response, which equals to a strong & safe set up, especially for the shoulders, which don’t rotate forward & then potentially cause tendons to get pinched.
Will he also arch his back without telling him? I don’t think so, but chances are he will (atleast to a degree) through that advice. ✅
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❌ Just pushing the weight up doesn’t really help much. This because people will want to push it all the way up and in 99.9% of the cases, they’ll lose their upper back tightness aswell, losing their scapulas adduction, therefore making their shoulders rotate forward and cause the nerves to get pinched without that much chest activation at all. ❌
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Hi, it's me Dennis again. If you want to receive my best and most EXCLUSIVE in your email inbox every day, for free, just hit the link in my bio and sign up for emaillist! You'll receive my best written content in your inbox EVERY DAY!!!
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Much locve, Dennis
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And give the homie @pheasyque a follow, he's the man!

BCAAs promote muscle repair, leaving a lean, muscular physique💪🏼 Shop TODAY by clicking the link in our bio.

Version 2.0 available for pre-order with giant discount due to it being a preorder, use discount code PREORDER25, ships worldwide, free domestic USA shipping, ingredients are as follows - 6000mg Citrulline Malate
- 5000mg Creatine Monohydrate
- 3200mg Beta Alanine - 2300mg Tyrosine - 300mg Caffeine Anhydrous - 120mg Octodrine (1,5 DMHA)
- 50mg Hordenine
- 50mg Higenamine
- 20mg Piperine - Vitamin B-6 150% RDA
- Vitamin B-12 500% RDA

Set some new goals, mentally and physically, and I'm really proud of myself so here's a progress picture 💪🍍 #proud #killinit

Eat your friends' food. It's their calories not yours so they don't count.

💫💫💫When the stars align you in life you follow them towards your dreams🌟🌟🌟 #thegymismytherapy #swolfie #adifferentkindofparadise #cantstopwontstop #girlswholiftheavy #vickyrossfit #bodybuilding #fitspo #fitlifestyle #figurecompetitor

#Repost @_fiit_boyy (@get_repost)
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🔴TRICEP DIPS🔴 ✅On the left shoulderblades locked back together, back is tight and chest is up at approximately shoulder height. ↩️
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Credit owner : @pheasyque
✅ Follow me : @_fiit_boyy for daily posts ✅
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Keep a strong grip, with your fists facing the ground and placing most of the weight on your lower/middle hand. From this point you go down, keeping your elbows CLOSE (parallel) to your torso and maintaining a tight back + the same exact grip for the whole movement. Should you go down to full range of motion? It depends on you. Maximal activation occurs at parallel height so there's no "reason to", however if you feel comfortable on going a little deeper, you can go for it. ✅ ❌On the right, shoulderblades aren't tuck back together, and because of that they rotate forward: this causes the nerves & tendons in that area to get pinched & cause pain in the long run. The grip is somewhat of a "suicide" grip, with most of the weight being placed on the upper hand/fingers, which doesn't really help. Quite infact, this contributes to wrist & elbow pain, which is also caused by the increased flexion of the elbow. ❌
Credit owner : @pheasyque
✅ Follow me : @_fiit_boyy for daily posts ✅
#pheasyque #IIFYM #fitness #entrepreneur #flexibledieting #gym #liftheavy #bodybuilding #powerlifting #fitnessentrepreneur #swolfie #gymshark #alphalete #intermittentfasting #fitnessmodel #aesthetics #fatloss #bulking #dieting #diet #calories #macronutrients #gains #strong #squat #deadlift

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