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"Still got it!" - This girl refuses to acknowledge that she isn't actually running sub 4:00 miles.: 44% 11:41 PM Q Search Comment Share 1 hr t Still got it! Sprint 3G 9:53 PM Friends Sunday Night Run Options June 7, 2015-9:38 PM 3.46 13:36 03:55 236 TIME Your 3rd fastest! Compare your 2-4 mi workouts 10:51pm I'm not sure what app you're using, but the Women's Olympic gold medalist in 2012 won the 5000m (3.1 miles) with a time of 15:04 10:53pm It's called RunKeeper 10:55pm Ha, sorry. I've seen a post or two of yours before with these world record times. I'm not trying to be a dick, but. WrongKeeper? 10:55pm Haha maybe. 10:56pm Certainly This app is putting you at world record times.. Do you think you can win the gold at the Olympics, or do you think it might be silly to keep posting these screen shots? 10:56pm says the same thing but I don't really care. The running is for my benefit and if I happen to run fast then so be it. Do you have a problem? 10:57pm You might be running fast, but you aren't running that time. It's incredibly misleading. I don't have a problem at all haha, but you're basically photoshopping your workouts. I guess people aren't really saying anything to you about it, because they don't want to hurt your feelings or something? I'm just randomly commenting on it. 10:58pm I'm photoshopping? Wow you are a dick. And no I'm not. I've worked really hard to get to where I'm at. 10:58pm No. You aren't photoshopping anything. 10:59pm No I'm not. And I don't have to prove anything to you. 10:59pm You are posting screen shots of numbers and times that you didn't really do. I'm sure you've worked very hard, and it's impressive. It's just that you are consciously posting things that you know aren't true 11:00pm They are true actually 11:00pm They are not. You can't go to a track and run 3.46 miles in 13:36. 11:01pm But like I said I don't have to prove anything to you. Your opinion doesn't really matter. The running is for MY benefit and for MY training. 11:02pm You can't go anywhere and run that. You couldn't jump out a plane and run that. No girl can. It's no knock against you, guy or girl. It's just ridiculous that you think that you are casually breaking wor any records on a Sunday night. 11:03pm Okay dude. Whatever you say. 11:03pm I'm sorry if I pissed you off. Have a great night, and great job. 11:07pm Yeah yeah yeah fuck off. You had every intention of pissing me off. I'm sorry that your life is so fucking boring that you had to look up record times and try to discredit me to make yourself feel better 11:09pm I wasn't trying to make myself feel better about anything. I sent you a message because I've seen people talk about it before. 11:10pm Well then let them talk.. I could give a rats ass what people say about me. 11:11pm Good luck with that too. 6/7, 11:11pm I'm not trying to prove anything. I'm just trying to better my life and my body. people have a problem with that then fuck em'. 11:13pm That's great. Everyone should have that attitude. But - dudes that are trying to better themselves (and are) shouldn't come home from the gym saying that they just bench pressed 900 pounds either. 6/7,11:15pm You're right. If I offended you by being happy of what I can achieve then I'm sorry. But it's just like your buddies posting pictures of them flexing in a mirror. So if you wanna talk to me about posting my times then you should also be talking to them. PP. Anyways have a good night. Happy posting. 11:17pm Dude. Calm down. This has nothing to do with the fitness that you've accomplished. I told you that it's impressive. The numbers that you are posting from that app are just wrong. Either you think that you are the best female distance runner currently living.. or you're knowingly posting things that you know to not be true. Which one is it? 11:19pm I'm not trying to say I'm the best female runner.. You're the one whose taking this all wrong. I'm not saying I can run every mile like this. But that I've gotten there before. My numbers are 100% true. 11:20pm You have never in your entire life run a mile in less than four minutes. Can we agree on that? 6/7, 11:21pm No I have. A few times. Not every time. But quite a few times. 11:22pm You are lying to yourself. Have you ever done a competition of any sort? 6/7, 11:22pm Not yet. I'm training for one. And no I'm not. 11:24pm I can't even.. Ok. I look forward to seeing you on SportsCenter. Goodnight. (Please talk to someone) 6/7, 11:24pm Go fuck yourself. You're still tool. Goodnight. 11:25pm That's sweet. 6/7, 11:25pm Iaim to please. Sent from Messenger Athletics 5000 metres 5000 metres at Osaka 2007. Men's records World Kenenisa Bekele (ETH) 12:37.35 (2004) Kenenisa Bekele (ETH) 12:57.82 (2008) Olympic Women's records World Tirunesh Dibaba (ETH) 14:11.15 (2008) Olympic Gabriela Szabo (ROM) 14:40.79 (2000) HE "Still got it!" - This girl refuses to acknowledge that she isn't actually running sub 4:00 miles.
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Bench Pressed: ng (21 KB, 598x 320) Ghost Puncher Anonymous 11/08/15(Sun)10 48 16 No 34834824トーssasi-1ssaal:H83533.ISSH,Hases-asassss!assazs Don't know if this goes in Hit or /x/. Whevs here's the story. It's fucking long but bear with me friend not in the story tels us about place to get palm readings read show up to this shady ass place at 10 in the morning wearing our workout gear ghost bitches already mirin stereotypical scraggly gypsy woman shakes our hands and seats us at the table with a crystal bal hispanic heritage kicks in and I nope at the last minute womanrp to the >woman goes from smiling to homrtied >starts grabbing and studying his hand like a last w him ask him if he did any ouija voodoo bullshit >says he smashed a hole in the wall when he was drunk lifting at home says their was a some type of decorative skull behind it that he now uses as decoration in his bedroom gypsy lets us leave without paying spotting friend while he benches some newble dumbass is curling next to us like no joke 6 inches away from us dude slips up and swings a twenty he's holding at frlend's head throws the bar up and ducks just in time almost impale myself trying to catch the ba gets back up and I'm s stal otell friend he should go home wants 0et some sage sage and silver o gym and give it to says the power was dead even though his bills were payed and rest of noighborhood had power heard rattling of silverware saw a silhouette of someone crawl under the kitchen counter friend doesn't believe in ouija shit and believes its an intruder or animal Anonymous 11/08/15(Sun)11 00.19 No 34834929 >> his rabswhile bar and gets ready for says he sees what looks like a small humanoid crouched in his weight room gives zero fucks and tosses the pull-up bar at the window ike lanklet kneecaps squatting shit -calls other friend for advice our lifting group has some odd characters johnny answers and tells him to burn the sage and carry the slver TI call my grandmother tomorow to help. she's one of the medium people friend sits down on his couch while the house smells like old dried up and out t for the silver starts to see something dart back and forth across the room otv goes of and static comes on says high pitched screaming fils the house walks over to the weight room and smashes the skull against the wall in a fluid motion ike imagine walking into a room, tipping over a vase, then going back to doing whatl you were doing he did that except threw a skull against the wal says house shook, screaming got higher then stopped g0 off I'm very concemed that he said "mildly says he doused himself in holy water and started swinging as hard as he could into the darknes:s only hears the says he heard the footsteps getting further away from him asleep p and goes to the gym to tell me this the next day Anonymous 1 1/08/15(Sun)1 1 1 1 28 No 34835026ト assz friend goes outside to make frequent calls throughout his routines Mells me's been calling his home phone and leaving angry voice messages for the "ghosts" sais he would buy a snake just to flatten it out with a rolling pin until it dies friend goes home again 에ells me it's disturbing how well he is handling the situation says he went to ifting buddy's house to check up on the sitch ping his ass with a ouija board towel throws in on the floor and kicks it into the iving room pours more holy water on it then takes it outside to burn it asks friend ls he ls hungry >Uh sure says he pulls out an opened ouija board he bought at spencers and uses it as a fucking cutting board says he repeatedy stabbed the cutting knife into the board when he was not using it breaks the board in half after he's done chopping up tomatoes and throws it in the trash saysat grilled TM PUTTING JESUS ON THIS WALL AND IFLL BE BACK TO FUCKING MASTURBATE ON MY BENCH PRESS WHILE THINKING ABOUT LUCIFER'S WHORE DAUGHTER johnny leaves budy goes into the room and puts another crucifix on the wal abuela goes to lifting buddy's house with a priest the next day -says her abuela and priest were also amazed/disturbed with how lifting buddy is fighting the situstion priest actually cowered and mired lifting buddy pissing naked on the satanic bible he bought at some shady bookstore ells priest he walks around naked a lot lately and talks shit about satan priest leaves before cleansing Anonymous 11/08/15Sun)11:21:39 No 34835108トー4ssn.sauan says it was a group of entities that were very pissed that their shrine was disturbed tells her that they have no power since lifting buddy isn't remotely scared of anything they've done Check out what I found on the street this moming "takes a bit out apple" a fucking dead snake puts holy water and salt on it kicks it into the carpet a few times before peeling it off and throwing it into the trash can in the kitchen they keep running from her ghostsyare scared of abuela asks what could make them pass on says they did black magic to get revenge on some asshole landlord from way back when >says they had incriminating shit to shame his family within the wall with the skull abuela tells ifting buddy what he needs to do makes the hole in the wall bigger by throwing a 15 through the wal im not lying about any of this I swear and especially this next part ifting buddy filips through the papers then wipes his balls with it abuela horified -crumples them up and throws them into the comer of the room lells the spirits to piss off then punches another hole in the wall abuela says "may go have mercy in spanish then leaves more holes than wall, destroyed af, but like halo descending from the heavens, the bench press and squatting rack are still there smiles and asks my friend if he did what needed to be done s house a month later Anonymous 11/08/1S(Sun)11:35 55 No 34835252トー48SHI Melis abuela he uncrumpled the papers and got the address of this bastard papers were only from 60 years ago so the guy was still alive just old as dust finds the address of this guy in some sorta mansion knocks on the door wearing a get swole you must star wars yoda tank top, board shorts, pink sunglasses, and a backwards chicago buils snapback (johnny said lifting buddy went into a lot of detail about some scrawny white guy in his mid thities opens to door >lifting buddy holds out the papers and asks for the person in the paper's name > Hey, dad Someone's here to see you He has documents -lifting buddy lets himsolf in and finds the old man in his studies papers" W...where did you get that 7 >old man tries to grab at the papers >lifting buddy punches the old man in the face crouches in his face and sets the old man straight sherlock homes style guy's son runs in and 기itting buddy stops mid sentence, lets the guy down, then gut punches him unta he hobbles out of the from and pukes in the hal way otells the old man to set shit right or he will be back for blood yarious carCouple othinks the old man brought some friends and grabs his pul-up bar walks out side in his tank top and house shorts -the documents were apparently deeds swindled out by the old man ofamilies say the whole "we'll never forget youl" spiel and leave nothing but calories and carbs (cookies, briskets, gumbo) away and goes back to )11:43 20 No 34835317 >see old man's name in the news a few days later for >somehow only heard about him now don't know if it was from lifting buddy doing more damage than he thought, the ghosts getting their revenge, or natural causes -hasn't had any paranormal problems since then except for one says he went to the kitchen for a late night non-cheating snack and saw full body apparitions says he grabbed an apple, head nodded while taking a bite, and walked away back to his bedroom >he stops halfway and tuns around > Holy fuck, you guys were realr Lifting buddy still lifts and does inane shit ike he always does. No one fucks with him since the ghost puncher incident Abuela mires every time she's around him And I think the priest told his priest buddies/church because everyone mires and cowers in grace twice as hard when they are around him. Again, non of this was made up. No wak the dinosaur tend shit. My friend legitimately beat up a bunch of ghosts
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Follow @strengthguide for more great new posts ・・・ So while supersets can be useful to save time; I don’t suggest super-setting within the same muscle group. For example, bench press super-setted with db flys; as this will cause too much fatigue and reduce the amount of weight you can do in the bench press in subsequent sets. Not ideal for strength nor hypertrophy. ___ Seeing as how research shows longer rest periods lead better progress than shorter rest periods, it is a no brainer not to superset exercises involving the same muscle group. The best way to grow a muscle is not through exhaustion during sessions; but with progressive overload. It’s hard to progressively overload if you’re always super-setting within the same muscle group or doing random things in the gym to “destroy” the muscle. Focus on performance, not damage. ___ If you’re short on time then supersets won’t harm performance if done correctly. Use different muscle groups, and ideally rest at least ~1min between exercises (depending on the exercise) which would mean about 2min or more of rest before repeating an exercise. It is important to note that if you’re super-setting compound lifts, more rest is likely needed as opposed to super-setting isolation exercises. ___ Conclusion: If you’re going to utilize supersets to save time; the main recommendation is to use them with different targeted muscle groups. This can be biceps and leg extensions if you wanted to, the point is to save time if you’re in a hurry; while not taking up all the machines in the gym. Tag a friend who might find this helpful! strengthguide ___ References: https:-www.ncbi.nlm.nih.gov-pubmed-27243916 https:-www.ncbi.nlm.nih.gov-pubmed-26605807: SUPERSETS PRACTICAL APPLICATION @strengthguide Supersets involve performing 2 exercises back to back, ideally with some rest in between, and ideally with different targeted muscle groups. For example tricep extensions super-setted with bicep curls. This is done to save time so you don't have to wait until you're done with one exercise until you move onto the next. Follow @strengthguide for more great new posts ・・・ So while supersets can be useful to save time; I don’t suggest super-setting within the same muscle group. For example, bench press super-setted with db flys; as this will cause too much fatigue and reduce the amount of weight you can do in the bench press in subsequent sets. Not ideal for strength nor hypertrophy. ___ Seeing as how research shows longer rest periods lead better progress than shorter rest periods, it is a no brainer not to superset exercises involving the same muscle group. The best way to grow a muscle is not through exhaustion during sessions; but with progressive overload. It’s hard to progressively overload if you’re always super-setting within the same muscle group or doing random things in the gym to “destroy” the muscle. Focus on performance, not damage. ___ If you’re short on time then supersets won’t harm performance if done correctly. Use different muscle groups, and ideally rest at least ~1min between exercises (depending on the exercise) which would mean about 2min or more of rest before repeating an exercise. It is important to note that if you’re super-setting compound lifts, more rest is likely needed as opposed to super-setting isolation exercises. ___ Conclusion: If you’re going to utilize supersets to save time; the main recommendation is to use them with different targeted muscle groups. This can be biceps and leg extensions if you wanted to, the point is to save time if you’re in a hurry; while not taking up all the machines in the gym. Tag a friend who might find this helpful! strengthguide ___ References: https:-www.ncbi.nlm.nih.gov-pubmed-27243916 https:-www.ncbi.nlm.nih.gov-pubmed-26605807

Follow @strengthguide for more great new posts ・・・ So while supersets can be useful to save time; I don’t suggest super-setting within th...

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Bench Pressed: Anonymous 03/27/14(Thu)21:27 No.25807148 File: 1395970049445 ipg-(33 KB, 528x528, 1385966818312 jpg) ate some datura once and hit the gym, it was an interesting experience but ultimately disastrous ︵ roughly 3 hours after taking datura >can't find car keys >decide to "uphill sprint to the gym the gym is around the block, up a steep hill walk into the place and head straight to the weight room put my belt on, chalk up >decide to do bench press >felt like I was already warmed up, do 225 5x5 >head into the locker room/shower area >my brother happens to be there and is asking me about deadlift form >show him the basics oad 5 plates on the bar >black out from the effort of trying to lift it >wake up in ER having been given antipsychotics, numerous lacerations, severe scalding on 30% of my b0dy, broken foot at least, that's how it happened to me. what actually happened based on sober recollection and gym patron/employee statement was it was 12 hours after I ate the datura, not 3 >my car keys were in the kitchen sink drain (I tried to start the car while I was still in the house by running the sink garbage disposal with the keys inside I think) the gym is 7 miles away, all flat road. I sprinted there and the exhaustion made me think it was uphill >I thought the locker room/shower area was the weight room my belt was a usb extension chord, I thought my protein in my gym bag was chalk >was warmed up because I took a scalding hot shower >bench press a wet towel on the bench next to the lockers >l went into the "locker room" (which was actually the weight room) have no brother >I loaded 5 plates on one end of the "bar" (the same bar from the weight room i.e. my wet towel that I threaded through the plates) tried to lift it, dropped it on my foot >mfw
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Here's a great way to take your push ups to the next level with a 4KOR Fitness band, brought to you by @dr.jacob.harden: TAKE YOUR PUSH UPS UP A NOTCH . Yesterday we looked at a progression to get your first push up. Today I want to go the other way and show you how to make it more difficult. . Many people move on from push ups after they build a strength base in favor for more heavily loaded movements like the bench press. But the push up still offers a lot of benefits, especially for the strength athlete.🏋️‍♂️ . I like to see push ups in my athletes' prehab programs because they offer something unique over our other horizontal pressing movements...the scapula continue to move. I see a lot people with an inability to control and move their scapula freely. Part of that is because most of our traditional training movements have our shoulder blades pinned down and back and we never move them.🚦 . The push up keeps the shoulder blades moving, so they are a great way to maintain that scapular control. . 🌋This variation, termed the Chaos Pushup from @smittydiesel, is one of my favorite ones to use as it's a good bang your buck exercise. Not only do we work the scapular motion, but we force the rotator cuff to engage harder and dynamically stabilize our shoulder joints. Quality over quantity here. Focus, control, and don't let yourself get sloppy. . Tag a friend who needs some shoulder prehab and share the wealth! . Prehab101: Rotator Cuff Muscles CHAOS PUSH UP TUTORIAL Sup anpinatus Tenes mino @dr.jacob.harden Here's a great way to take your push ups to the next level with a 4KOR Fitness band, brought to you by @dr.jacob.harden: TAKE YOUR PUSH UPS UP A NOTCH . Yesterday we looked at a progression to get your first push up. Today I want to go the other way and show you how to make it more difficult. . Many people move on from push ups after they build a strength base in favor for more heavily loaded movements like the bench press. But the push up still offers a lot of benefits, especially for the strength athlete.🏋️‍♂️ . I like to see push ups in my athletes' prehab programs because they offer something unique over our other horizontal pressing movements...the scapula continue to move. I see a lot people with an inability to control and move their scapula freely. Part of that is because most of our traditional training movements have our shoulder blades pinned down and back and we never move them.🚦 . The push up keeps the shoulder blades moving, so they are a great way to maintain that scapular control. . 🌋This variation, termed the Chaos Pushup from @smittydiesel, is one of my favorite ones to use as it's a good bang your buck exercise. Not only do we work the scapular motion, but we force the rotator cuff to engage harder and dynamically stabilize our shoulder joints. Quality over quantity here. Focus, control, and don't let yourself get sloppy. . Tag a friend who needs some shoulder prehab and share the wealth! . Prehab101
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TAKE YOUR PUSH UPS UP A NOTCH . Yesterday we looked at a progression to get your first push up. Today I want to go the other way and show you how to make it more difficult. . Many people move on from push ups after they build a strength base in favor for more heavily loaded movements like the bench press. But the push up still offers a lot of benefits, especially for the strength athlete.🏋️‍♂️ . I like to see push ups in my athletes' prehab programs because they offer something unique over our other horizontal pressing movements...the scapula continue to move. I see a lot people with an inability to control and move their scapula freely. Part of that is because most of our traditional training movements have our shoulder blades pinned down and back and we never move them.🚦 . The push up keeps the shoulder blades moving, so they are a great way to maintain that scapular control. . 🌋This variation, termed the Chaos Pushup from @smittydiesel, is one of my favorite ones to use as it's a good bang your buck exercise. Not only do we work the scapular motion, but we force the rotator cuff to engage harder and dynamically stabilize our shoulder joints. Quality over quantity here. Focus, control, and don't let yourself get sloppy. . Tag a friend who needs some shoulder prehab and share the wealth! . Prehab101: Rotator Cuff Muscles CHAOS PUSH UP TUTORIAL Infraspinatus Teres mino Subcapulars @dr.jacob.harden TAKE YOUR PUSH UPS UP A NOTCH . Yesterday we looked at a progression to get your first push up. Today I want to go the other way and show you how to make it more difficult. . Many people move on from push ups after they build a strength base in favor for more heavily loaded movements like the bench press. But the push up still offers a lot of benefits, especially for the strength athlete.🏋️‍♂️ . I like to see push ups in my athletes' prehab programs because they offer something unique over our other horizontal pressing movements...the scapula continue to move. I see a lot people with an inability to control and move their scapula freely. Part of that is because most of our traditional training movements have our shoulder blades pinned down and back and we never move them.🚦 . The push up keeps the shoulder blades moving, so they are a great way to maintain that scapular control. . 🌋This variation, termed the Chaos Pushup from @smittydiesel, is one of my favorite ones to use as it's a good bang your buck exercise. Not only do we work the scapular motion, but we force the rotator cuff to engage harder and dynamically stabilize our shoulder joints. Quality over quantity here. Focus, control, and don't let yourself get sloppy. . Tag a friend who needs some shoulder prehab and share the wealth! . Prehab101
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The Sweat Fest is going down August 26th from 9am - 12noon @ironaddictsgym @carllewis_repla in Signal Hill! It is guaranteed to be LIT! Bring all your fit friends and make sure y'all are ready to show what your made of! Here's what you can expect: 1) Live DJ 2) Bootcamp (starting at 9:30am) 3) Squat - Push-Up - Bench Press - Deadlift Competition (must be signed up by 10:30am) 4) Obstacle Corse - Relay Race (must be signed up by 11:30am) 5) Free gifts for participants. 6) Cash Prize for Winners 7) Food Truck $20 entry fee. ($10 for participants) icanyoucanwecan CarlLewis ironaddicts TeamFitness: SWEAT FEST AT IRON ADDICTS GYM AUGUST 26-9AM-12PM EXTREME RELAY RACE SQUAT, BENCH PRESS & PUSH-UP DEALIFT CONTEST HOSTED BY @GETFITWITHNIC FREE GIFTS & PRIZES LIVE MUSIC BY DJ MAJOR LEAGUE FOOD PROVIDED BY B&R BURGERS ON ADDICTS IRON ADDICTS GYM 2224 CERRITOS AVE SIGNAL HILL, CALIFORNIA GYM The Sweat Fest is going down August 26th from 9am - 12noon @ironaddictsgym @carllewis_repla in Signal Hill! It is guaranteed to be LIT! Bring all your fit friends and make sure y'all are ready to show what your made of! Here's what you can expect: 1) Live DJ 2) Bootcamp (starting at 9:30am) 3) Squat - Push-Up - Bench Press - Deadlift Competition (must be signed up by 10:30am) 4) Obstacle Corse - Relay Race (must be signed up by 11:30am) 5) Free gifts for participants. 6) Cash Prize for Winners 7) Food Truck $20 entry fee. ($10 for participants) icanyoucanwecan CarlLewis ironaddicts TeamFitness

The Sweat Fest is going down August 26th from 9am - 12noon @ironaddictsgym @carllewis_repla in Signal Hill! It is guaranteed to be LIT! B...

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DOUBLE TAP FOR MORE FITNESSWIKI . Gym Wear: @topphysiqueswear . TAG FRIENDS WHO WILL BENEFIT FROM THIS POST! . DECLINE BARBELL BENCH PRESS Main Muscle Worked: Chest Other Muscles: Shoulders, Triceps *Don't use the bench that is in the picture, that's just for the movement explanation. Use a bench that holds your ankles-feet (read step 1. ) 1. Secure your legs at the end of the decline bench and slowly lay down on the bench. 2. 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. FITNESSWIKITIP: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack. 3. As you breathe in, come down slowly until you feel the bar on your lower chest. 4. 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. FITNESSWIKITIP: It should take at least twice as long to go down than to come up. 5. Repeat the movement for the prescribed amount of repetitions. VISIT US ON WWW.TOPPHYSIQUES.COM: Lee BR eBP DOUBLE TAP FOR MORE FITNESSWIKI . Gym Wear: @topphysiqueswear . TAG FRIENDS WHO WILL BENEFIT FROM THIS POST! . DECLINE BARBELL BENCH PRESS Main Muscle Worked: Chest Other Muscles: Shoulders, Triceps *Don't use the bench that is in the picture, that's just for the movement explanation. Use a bench that holds your ankles-feet (read step 1. ) 1. Secure your legs at the end of the decline bench and slowly lay down on the bench. 2. 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. FITNESSWIKITIP: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack. 3. As you breathe in, come down slowly until you feel the bar on your lower chest. 4. 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. FITNESSWIKITIP: It should take at least twice as long to go down than to come up. 5. Repeat the movement for the prescribed amount of repetitions. VISIT US ON WWW.TOPPHYSIQUES.COM

DOUBLE TAP FOR MORE FITNESSWIKI . Gym Wear: @topphysiqueswear . TAG FRIENDS WHO WILL BENEFIT FROM THIS POST! . DECLINE BARBELL BENCH PRES...

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