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Exercise your options

Men's Fitness, May, 2004 by Sean Hyson

Here are 30 new ways to do 10 classic moves

Experimentation isn't just for spring break and swinger parties--it's the key to faster results in the gym. New exercises challenge your muscles to work harder, "shocking" them into growing. Just as important, using a wider variety of exercises will help correct weaknesses you've developed from doing the same over and over. And that increases your ability to make better gains in every lift.

So starting today, trade in your favorite familiar moves for those your muscles don't know as well. On the following pages, you'll find three variations for each of 10 traditional exercises. Simply follow the same exercise form that you would for the old standards, but use our simple tweaks to create a whole new workout--and a whole new and improved body.

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1. SQUAT

ALTERNATIVE MOVEMENTS

SIFF SQUAT: Before you squat, put your weight on the balls of your feet and raise your heels as high as you can [1]. Then perform the movement, keeping your heels elevated for the entire lift [2].

The Benefit: "Besides training your calves effectively, this exercise targets your vastus medialis, which is commonly the weakest part of the quadriceps," says Alwyn Cosgrove, C.S.C.S., author of Macrocycle: A 32-Week Strength Training Program (available at alwyncosgrove.com).

ZERCHER SQUAT: Instead of placing the barbell on your back, hold it in the crooks of your arms [1]. (Wrap a bar pad or towel around the barbell for comfort.) Then perform the movement while holding your arms tightly against your chest [2].

The Benefit: "It not only works your entire body, it's fantastic for developing elbow flexion strength, which allows you to use heavier weights when doing arm curls," says Tom Incledon, Ph.D., R.D., C.S.C.S., owner of Human Performance Specialists (thomesincledon.com).

OVERHEAD SQUAT: Hold the bar directly above your head, with your arms straight, elbows locked, and shoulder blades squeezed together [1]. Then perform the movement without changing the position of the bar [2].

The Benefit: "Your form on the classic squat will improve because the overhead version emphasizes excellent posture, one of the most neglected and important attributes of fitness," says Jim Labadie, owner of yourfitnesscoach.com.

2. DUMBBELL BENCH PRESS

ALTERNATIVE MOVEMENTS

FLY PRESS: Start the movement from the "up" position, your palms facing out [1]. Without changing the bend in your elbows, lower the weight--as if you were doing a chest fly--until your arms are about halfway between the starting position and parallel to the floor [2]. Then bend your elbows and lower the dumbbells straight down as if you were performing a dumbbell bench press [3]. Press the dumbbells straight up and repeat [4].

The Benefit: "It allows you to overload your muscles in the negative portion of the chest fly, stimulating your pecs to grow faster," says Craig Ballantyne, C.S.C.S., owner of workoutmanuals.com.

ROTATIONAL PRESS: Start the move with a neutral grip (palms facing each other) from the "down" position [1]. As you press the dumbbells up, rotate your arms so your palms are facing out [2].

The Benefit: The rotation increases the range of motion while lessening the involvement of your triceps, which forces your chest muscles to work harder, It also internally rotates your upper arm--one of the primary functions of the pectoralis major, your main chest muscle.

SWISS-BALL CHEST PRESS: Perform the same movement as the dumbbell bench press but lie on a Swiss ball instead of a bench. Your head, neck, and shoulders should be placed on the ball, but not your lower back. Keep your hips raised so your body forms a straight line from your knees to your shoulders.

The Benefit: "It exhausts the stabilizer muscles that are typically not as challenged in traditional lifting, which will allow you to increase the weight when you return to the standard bench press," says Cameron McGarr, C.S.C.S., a strength coach at Results Fitness in Santa Clarita, California.

3. DEADLIFT

ALTERNATIVE MOVEMENTS

WATERBURY WALK: Set the pins on the outside of a power rack at about knee height, and place the bar on the floor two full steps away from the rack [1]. Perform the deadlift but pause at the top of the movement [2], then walk forward and place the bar on the pins, without letting go [3]. As soon as you set the bar down, pick it back up and take two steps back before setting your feet and lowering the bar to the starting position [4]. That's one rep. The Benefit: "It challenges your hip and lower-back muscles while you're walking backward and forward, and improves starting strength from floor and knee level--so it builds functional muscle," says Chad Waterbury, an Arizona-based strength coach.

SINGLE-ARM DEADLIFT: Instead of standing in front of the barbell, stand next to it so it's on the right side of your body [1]. (For the first time, try the exercise with no weight on the bar.) Squat down into the starting position and grab the center of the barbell with your right hand [2]. Keep your torso upright and stand up [3].

Exercise your options

Men's Fitness, May, 2004 by Sean Hyson

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