Outside The Box Exercises

[Swaminator]

There is a TON of knowledge and experience out there so I figured I would solicit you to add to this list. I love trying new exercises. Some work for me and others, not-so-much. Example: I never figured a way to get rack-chins to hit the sweet spot. But, those shrugs described by Dante (similar to the Kirk Kaworski shrug) fry my traps.

So I will start, and hopefully some guys will chime in. This exercise is far and away the best shoulder press variation I have ever tried. I actually FEEL it in my delts.

http://www.youtube.com/watch?v=H28Pwqw7PWA

Title of thread should be OUTSIDE THE BOX. Duh

[greensoup]

interesting, what about the scraping do you think makes this ddifferent from standard overhead and moving the head foward

[Swaminator]

interesting, what about the scraping do you think makes this ddifferent from standard overhead and moving the head foward

I have no idea but it definitely feels different than a standard OH press. Seems to hit the deltoids much better. I am thinking that the fact you are pushing both forward (to keep contact with the rack) and up, that somehow you get more delt. Whereas with a standard OH press, if you went forward and up you would dump the weight.

[Swaminator]

Meadows has 2 other unconventional lists that really hit the sweet spot for me.

"Meadows Rows" which are used off a landmine (I use a bench for back support)

http://www.youtube.com/watch?v=AY4YjAHcWrw

"Lat stretchers"

http://www.youtube.com/watch?v=-hWBCW8V_U0

[greensoup]

i've seen dave tate use the press against the rack years ago, but never tried it. he did it for triceps, so he farther away from the rack.

[LG1]

Trap bar rows
Deads on hammer strength shrug station

[dakota1981]

Dumbell Leg Curls. This worked well for me, hope others find some use in them. Sorry if its not "outside the box" but they seemed that way to me.

Example: http://www.youtube.com/watch?v=cADw5U5i89U

[mentalflex]

A combo exercise I started doing: Incline Hex Press (also called neutral close grip Db press) Into DB Fly - I perform all of my reps for an incline hex press then put the DBs down on my legs for 10 - 15 seconds then do as many reps as I can as a DB fly

Scoop Flys - A la homonunculus

Jefferson Deadlifts - more of a forgotten exercise than anything else

1- Arm smith rows

Meadows Rows and Stretchers (just like swaminator said..)

1-Arm rows on the lying leg curl - similar motion to meadows rows

Russian Knee curls - again, introduced by homonunculus

Javelin Shoulder Press

Purvis Press

Not sure if this is "out of the box" but I like it and don't see it performed often, Over and back shoulder press

[heavy hitter]

banded close grip presses,1 arm barbell rows, JM presses, tate presses, landmine lateral raises, reverse banded decline smith presses.

[FoodPumps]

This exercise is far and away the best shoulder press variation I have ever tried. I actually FEEL it in my delts.

Thanks for the ideas guys! Swami - when doing these scrape presses, how does the weight you use compare to traditional overhead BB press?

[bigbison]

Thanks for the ideas guys! Swami - when doing these scrape presses, how does the weight you use compare to traditional overhead BB press?

I can't speak for swami, but I had to drop 20kgs. Felt like a totally different movement pattern. I did it with less body movement than in the video.

Felt it in my rear delts which was weird

[Swaminator]

Thanks for the ideas guys! Swami - when doing these scrape presses, how does the weight you use compare to traditional overhead BB press?

For me its pretty close (almost identical) to the standing OH press. I can do more with seated OH press. I really like the "scrape the rack" press...I have been using it consistently since seeing that video. I can do them at my regular gym, but I recently joined a 2nd gym near my work that does not have a power rack like that.

[Swaminator]

Been focusing on delts lately. Specifically REAR delts. In addition to the scrape the rack press as my heavy compound I have been getting good results from cable pulley face pull aparts. So set up the cable pulley to where it is even with your eyes. Attach TWO long handles. Grasp each handle, stay upright, pull to your forehead while simultaneously pulling apart HARD. High reps, like 25+ for multiple sets. My rear delts get so swollen it becomes painful.


here they are with a rope https://www.youtube.com/watch?v=RUhN050YaH4

but IMO they work better with the double long handles where you aggressively separate as you pull toward the forehead.

not truly out of the box, but it is rare to see someone doing these and I think most guys are underdeveloped in rear delt. I think rear delt adds another dimension to the physique and most guys should really focus on bringing them up.

here is a recent pic after a delt workout where I did these. NO I AM NOT A COMPETITVE BODYBUILDER. I am 45 years old and train for fun, but I do train hard and am working (currently) on hypertrophy. So take it for what it is as I am not trying to compare myself to the legit bodybuilders out there.

[avenged43]

Nice to see someone thinking outside of the box, gets tiresome getting the same answers to the same workouts all day every day...

[armyguy99]

That "scrape the bar" press looks ALOT like the final movement of the clean and jerk (the jerk portion). Not surprising that most oly lifters have good delt development.