More often than not we focus too frequently on training the large global muscles of the body. Whilst these fundamental exercises (chins, lat pull downs, rows, bench etc) should make up the majority of the chest and back exercises, often a failure to train the smaller muscles that are an integral component of the chain of muscles i.e. forearms, rotator cuff etc etc are either not addressed at all or merely only trained minimally because we are in too much of a rush to get onto those bigger and better exercises.
If you have found that your back and chest gains have stalled and are looking to get another 10% out of your lifts, then perhaps take a step back and incorporate a few more rotator cuff exercises and forearm exercises to make this change. These smaller muscles are an important part of the chain of muscles that are necessary to do a chin up and push up and if they are underdeveloped and fatiguing, then this could be part of the reason why.
Improving forearm development can involve some specific forearm work with a barbell or perhaps changing up the size of the grip when training to stress the arms more. Rope chins with varying grip sizes can also be a great way to improve forearm strength. Rotator cuff exercises focusing on both internal and external rotators can be carried out by using dumbbells or cables. If you are looking to improve these areas of your training and aren’t sure how, then make an appointment at Principle Four Osteopathy to find out how. Call 03 9670 9290 to speak to an osteopath or make an appointment. Principle Four Osteopathy is located in the heart of the Melbourne City CBD 3000 at 29 Somerset Place, Melbourne City CBD 3000 (near the corner of Little Bourke & Elizabeth St). It adjoins Jon Weller PT Studio which is equipped with all of the latest functional and strength training equipment. At Principle Four Osteopathy we focus on providing Osteopathy, Exercise Prescription and Rehabilitation and Workplace Ergonomics.