Hey Fit Fam!
Here’s your Monday dose of what’s going on in DMP Fitness World!
DMP Fitness
"The Thor Barbell Challenge "
What is the Thor Bar Challenge?
The Thor bar challenge gets its name from the idea that it makes an average 45 lb. weightlifting bar nearly impossible to lift, similar to Thor’s hammer. The challenge consists of holding one end of the bar with both hands on one of the loadable sleeves that holds the weight. While holding the bar with both hands on one of the rotating sleeves, the challenge is to lift the other end of the bar, without any additional weight, off of the ground. Some people up the ante by adding more weight to the far end of the bar, making the challenge even more difficult. It sounds easy, it looks easy, but it is certainly not the easiest thing to do. You have to use some physics and science to be able to complete this challenge. Here is how to do the Thor Bar Challenge.
How to do the Thor Bar Challenge
The reason that the Thor Bar Challenge is so difficult is that the length of the bar creates leverage and the fulcrum of the lever is the hand that you have closest to the center of the bar. The weight at the far end of the bare is then magnified which makes it much more difficult to lift. While this challenge is difficult there are a few tips that help make the Thor bar challenge easier to complete. Here are a few tips that may help you do the Thor bar challenge.
❇️Move your forward hand as close to the stopper as possible.
❇️Move your rear hand as close to the end of the bar as possible without losing grip.
❇️Push all of your body weight down on the rear hand while pulling up with your forward hand at the same time.
You didn't complete the challenge unless you lifted on both sides amirite 😉
Black Magic Supply - The Well Rounded Guide To Building Your Chest....
Hey!
Even though the bench press is widely regarded as the best exercise for chest conditioning, it's actually a complex movement that uses a variety of different muscles and moving elements.
Therefore, even if a bench press allows you to employ a large load, it's not the best exercise for focusing on the pec musculature in particular. Again, keep in mind that this concept is applicable to almost all muscle groups. While compound exercises are great for increasing functional strength and simultaneously training several muscle groups, isolation exercises can also be used to target particular muscles.
To ensure that you are fully stimulating all regions of the pec muscles to the amount required for growth, it is crucial to incorporate a variety of compound and isolation movements into your regimen.
Chest Anatomy 10
Your inner chest consists of pectoralis majors, two big chest muscles attached to the sternum, and also two smaller pec muscles, one on each side of the chest, named “pectoralis minor.” These, however, don’t reach the sternum and don’t need to be targeted with an exercise aimed to bring inner chest up. When it comes to the inner chest workout, most of the special focus goes to the muscle connection and the area where pecks are attached to the sternum.
Chest Workout 1: Sternal Portion Of Chest Focus
The purpose of this workout is to place primary emphasis on the sternal portion of the pectoralis muscle, while incorporating both compound and isolation movements.
Additionally, the primary focus of this workout is to specifically initiate hypertrophy of the pec musculature.
Optimal muscle building with with limited muscle damage (anti-muscle building) is always going to be 3 sets of 6-12 reps
1. Wide Grip Decline Bench Press
2. Flat Dumbbell Press
3. Decline Dumbbell Fly
4. Low Cable Crossover
5. Chest Press Machine
Chest Workout 2: Clavicular Portion of Chest Focus
The purpose of this workout is to place primary emphasis on the clavicular portion or upper portion of the chest musculature.
Keep in mind, however, that other movements will be incorporated due to the limited amount of chest-centric exercises that are optimized for upper chest development.
1. Incline Bench Press
2. Incline Dumbbell Press
3. EZ Bar Pullover
4. Incline Dumbbell Fly
5. Incline Bench Cable Fly
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That's all I have for this week. If there's anything more you'd like to see, please let me know. You guys have a wonderful week!
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To your health!
DMP Fitness
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