A bodybuilding coach shared his 10 “underrated” exercises

A bodybuilding coach shared his 10 “underrated” exercises

outdoor pull ups

Bodybuilding Coach shares ‘underrated’ exerciseseclipse_images – Getty Images

Bodybuilding coach Eugene Teo regularly shares advice on how to safely build strength and muscle and avoid injury. In a recent video on his channel, he breaks down what he thinks are some of the most “underrated” exercises you should try to incorporate into your workout regimen. next workout. These include exercises that people don’t prioritize or just don’t do at all, as well as some different variations of more common moves.

Underhand grip bench press

“Besides making us feel a little weird with the hands and wrists at first, the real reason we’re doing this is to create a narrower elbow pad,” Teo explains. “Anatomically, this might be a better position for your pecs to have better leverage over your arm…What this means is that your pecs can stretch better and work more effectively.”

High funicular

Teo specifically recommends this exercise because of the way it aligns your back muscles compared to a traditional cable row. “Most people think of pulling vertically or horizontally, but I believe pulling diagonally is extremely underestimated,” he says.

Copenhagen shelf

Often used as an activation or rehabilitation exercise, this targets the adductors, which are often an overlooked muscle group in lower body workouts but play an important supporting role in moves like the deadlift. Teo prefers this plank variation because it can be done as a static or dynamic exercise.

Put pressure

“While most people probably do leg presses, I think they get pushed aside a lot for free weight exercises like barbell squats,” says Teo. “Leg presses are one of the most valuable ways to get a lot of lower body strength and to push your legs to completely different limits than you can probably ever reach with squats.”

Pull rope down

Pulldowns are a fairly common exercise, but it’s the rope component here that Teo says is a real game changer. “It allows you to adjust your grip and find more comfortable positions than a fixed bar can provide,” he says, “and allows you to create this outward force as you pull down…this can help with coordination of arm and upper back muscles to work together.”

Split squat

Again, the split squat is probably already a part of your leg day routine, but it’s more commonly used as a supplementary exercise than one of the “meat and potato” moves. But as Teo points out, there are unique benefits to the split squat, such as how it challenges your rotation at the hip, forcing you to train for stability and mobility as well as strength.

Hyperextension

“The hyperextension is literally just a stiff-legged deadlift rotated forward about 45 degrees,” says Teo. “This means it can be categorized with the same priority you could deadlift, and really hammer your posterior chain.”

Sensitive Y-raise

“An added challenge here is to not just do them on an incline or upright, but laying flat or as flat as possible. This will really challenge the upper back and shoulder muscles in their fully shortened position, which is notoriously very weak and undertrained. says Teo, who recommends using lighter weights for this exercise.

Imprints

Sure, this is an important bodyweight exercise, but Teo includes it on this list because he believes it has one unique advantage over other moves: it gives you more freedom at the shoulder blades to work the serratus anterior, which is crucial. is for shoulder function and mobility. .

Hanging dead

“This is a super easy and accessible way to introduce some weight-bearing stretches for the shoulders and back muscles into your workouts,” says Teo. “You can work with different amounts of assist or progression and even add weight. You can use it for grip strength or flexibility training using straps, and this is just one of my absolute favorite ways to both start and end a workout .to make me feel nice and loose.”

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