Apply end-range loading to chest and biceps work like you would legs. Hold 25% of your body weight in each hand at the bottom of a curl for 30 seconds to remodel your thoracic spine and pec minor, reduce shoulder and biceps pain, and build resilience.
25% of body weight in each hand held at the bottom position for 30 seconds.
Alright, so the ability to hold positions. I think one of the massive, biggest problems that we see is you can't get into a position and you can't be strong in a position. So we want to be able to hold the end range positions and as those positions get stronger, then we have more options for the rest of our training and a lot more resilience. So we're going to lay down your connective tissues and just get rid of a lot of niggles through these kinds of movements. Okay, so what one of our benchmarks from upper body. Let's get to the bottom of the curl. We want 25% of body weight in each hand and the ability to hold that position for 30 seconds. So look at the arm angle, the angle of the shoulders. Basically, it's as if I'm on a flat bench because I'm on the incline while the top is kind of squashed over. So if you're on an elevated bench, that'll work. Or if you've got a bench with a broken top, you could work off the incline. But when we're able to hold this position for 30 seconds, you see it open up just a little bit more round to the front. We want to be sort of. Yes. Slightly more towards the externally rotated side. Flat. To externally rotate a little bit more. You find that thoracic spine, but also chest will start to remodel. So you don't have to curl to get out of that. It's going to make dramatic changes in the shoulders. Pec, pec minor. A lot of the little niggles that we have around the shoulder. Pec tears, bicep tears. Because of lack of ability to get into these positions. Getting into and out of these positions is also a good thing. But that's our test. You'll notice with this weight, it's not quite as vertical. The hang. The hang. I can really squeeze into the bottom with a little bit more weight. Able to get further to the bottom.
These have been massive for my shoulders. Feeling better through the biceps, through the pecs, chest. You'll feel it in different positions depending on where you're tightest. But the same principle runs all through the body. This is what we need for the biceps principally and also for the chest.
