Post your "secret" exercises

[npeezy]

my friend and i call them Q-tips..,.why? i dont know, but its basically a lying dumbbell extension for the tris.

lying on your back on a flat bench, hold a dumbbell as if you just finished a dumbbell press for chest...bend at the elbow and bring the dumbbell to the opposing shoulder...without pausing, bring the weight back up to the starting point.

i use no more than 25lbs with this and it burrrrrns. try it out

i guess another name could be across body tricep extensions or something....but i like q-tips haha

[cutman2500]

BIG DLETS

TRI-SET ALL FOR 2 SETS OF 10,12[ DONT DO IT FOR MORE THEN 4 WEEKS IT CAN LEED TO OVERTRAINING

DUMBELL LATERALS
FRONT RAISE
BENT-OVER RAISE

[Rattbones]

clean & press

[BPT20]

OK, most of us have at least one exercise that we swear by that few others seem to do, or at least a twist on on of the usual exercise. So post up yours, and why you do it.

Mine is incline bench french presses for triceps, mainly because it gives a great stretch and seems to add thickness to the triceps when viewed from the back.

You mean...for free?

[SPARKO]

Smith machine behind the neck press for triceps.

[tylerdurden07]

I'm 6 feet 240lbs...
burpee pull-ups, 4 sets superset with stiff leg deadlifts. No rest between burpee pull-ups and deadlifts. 1 minute rest between sets.. ( your heart will want to explode )
15-12-10-10 if you don't kn0w what it is, google it or see crossfit.com


standing barbell shoulder press superset with single arm dumbell or kettlebell clean and press.. No rest between shoulder press and clean and press.. 1 minute rest between sets.
4 sets
15-15-12-12


Do these two workouts one after the other and I guarantee you won't want to do anything else. It's a good way to break up the normal routine, work your core and stabilizer muscles, and get some nasty cardio going while improving strength.. If you still have energy after this, grab a pair of heavy dumbells, hold it at your sides while maintaining correct posture, and take a walk for 100 meters. Do 4 sets with 1 miute rests in between.. Those of you that can move heavy weight will re-think your training strategy after completing this evolution..... Have fun

[BoneBZ]

I got a few random ones I do. Not so much secret or special just moves I don' see many people at my gym doing.

side laters on an incline bench
side laterals leaning while holding onto a sturdy post
over hand preacher curls
jefferson squat
Z-curls
standing concentration curls

[BoneBZ]

I forgot reverse grip bench press. I like doing them close grip during an arm workout. Shoulder width grip if I am doing flat press with a barbell. It doesn't hurt my shoulders like regular flat bar press and I actually feel a better contraction..Almost kinda feels like a decline press mimic.

[heavy hitter2]

tate presses are fantastic for the tris. look em up on you tube

[Papa Jijo]

Close grip bench press.
Elbows Flared Pushdowns.

[joedanielsnasm]

body weight over head curls. cant picture it im sure. thats why its a secret.

[joedanielsnasm]

i am a fan of the side laterals on low incline also try addin with a posterior rotation to it bonebz

[lymbo]

Body Ball

Ab work on the Body Ball..It truly make's the difference for me..It hits and tightens it all..20 min every other day lot of rep's...pole twisty's...crunches..leg knee bend raises...I just go off

[Mrbuff0329]

skull crushers...dips...pull overs...bent over rows..dumbell press...dead lift...SQUATS!!!!

[BBOY87]

Standing Smith Calf Raises...not too many people on campus lift/ride bikes like I do so not to many people are used to seeing veins courseing throughout ones legs. It's really pretty funny to watch people staring at your legs in the mirror.