Tap Into Your Power with Six Supplemental Exercises to Aid Strength Training
Sometimes, weightlifters get enamored with basic power moves such as the bench press, squat, deadlift, shoulder press and barbell curls, without introducing other exercises into their program.
This could limit your progress if a few different exercises aren’t thrown into the mix to supplement the fundamentals of your strength training program.
You will most likely hit a sticking point when your nervous system and corresponding muscles adapt. You need to challenge your muscles by tricking them to grow. The best way to do that is vary your workout with different exercises as often as possible.
Note: It’s customary to use heavier weights and lower reps for power, but you will learn what works best for you as you progress. It’s best to perform any strength training program four to five times per week, depending upon your goals.
Here is a list of exercises that will help you achieve results:
Pectorals – Dumbbell Chest Presses
For the chest, many weightlifters rely on the bench press in order to get stronger. But it’s a good idea to add various dumbbell movements in order to help increase the development of your pectorals.
I recommend dumbbell presses, because dumbbells allow for a greater range of motion (ROM), igniting a larger recruitment of muscle cells with each rep, thus forcing more muscle growth over time.
It’s important to note, while dumbbells do allow you to move through a wider range of motion, it’s vital to adhere to strict form in order to maximize the exercise, and avoid injury. So slow and steady, with a weight that will challenge you without sacrificing form.
Deltoids – Shoulder Dumbbell Presses (using a military bench for back support) – Video
Just like chest dumbbell presses, I like the dumbbell shoulder presses for the same reason: a greater range of motion. Plus, it hits all the major deltoid muscles.
Biceps – Seated Alternating Dumbbell Curls
The seated bicep curl position places the focus on your biceps, as opposed to cheating a little with your legs, with the dumbbell aspect allowing you to change the angle in which you attack the muscle.
Quadriceps – Leg Press
While the squat is the best exercise for overall leg and gluteal development, the leg press has its place in your workout. Plus, it’s safer, with much less room for error.
Abdominals and Lower Back Muscles
No program would be complete without strengthen the core muscles, as they are the foundation for everything your body does while working out and engaging in sports.
* Perform 200 crunches every other day.
Back Extensions (Erector Spinae)
After performing crunches, this exercise will work the antagonist muscles of the abdominal area, the erector spinae, located in the lower back.
Lie on your stomach (prone), with your arms by your side, with your hands on the floor for support. Slowly raise your torso until you feel those muscles in the small of your back, along the spine, working. Hold for a few seconds, tightening your lower back, and then slowly return to the starting position.
* Perform 10-15 reps, 3-4 sets.
* Special Note — the information above is for reference only. Please consult with a licensed medical professional or credentialed health and fitness professional for more information.
Written by Jerry Del Priore for Bodono.
Jerry Del Priore has worked as a certified personal trainer, and received his degree in Physical Education from Brooklyn College in 1991. Jerry is also a veteran print and digital Sports Writer-Reporter-Author experienced in writing in-depth profile stories on a variety of high school, college and professional athletes and teams.
Additionally, Jerry has developed a presentation based on his book, Running Through Roadblocks, which encourages children to overcome obstacles and never give up…no matter what!
Specialties: Baseball, football, hockey and basketball writing. Jerry also has covered lacrosse, soccer, golf and track and field, with ample experience cover women’s sports. Jerry is also a Food Writer/Blogger experienced in venue write-ups and reviews.
In addition, Jerry has ample experience working with medically fragile children, children with behavioral challenges and children with cognitively impairments.