General Stretching Of The Upper Body

stretching upper body

What’s up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Stand with your feet a little wider than your pelvis width and you back is straight :

  • Hold your ams vertically with your hands clasped and your fingers crossed. Your palms directed upwards :

  • Inhale to inflate your lungs to the maximum and stretch your intercostal muscles. Push your palms up keeping your back and head upright.

  • Exhale slowly by relaxing and starts again.

This stretching exercise stretches intercostal, rectus abdominis, latissimus dorsi, teres major, triceps. When you incline your torso laterally, you stretch more your external oblique and internal oblique, quadratus lumborum and the internal and medium part of your erectors spinae.

stretching upper body lateral

Note

This stretch is great for relaxing the body after a training with heavyweights like leg press, squat, deadlift because the ribcage and spine have been compressed.

This movement may occasionally replace or supplement the stretching at the bar  to rebalance the pressure and tensions of the intervertebral joints.

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-Steph

Machine Shrugs

machine shrugs

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing in front of the machine with a pronated grip. You hands are a little larger than your shoulder’s width. Some machine allow you to have a semi pronated grip with you palms face to face :

  • Your head and your back are straight. You shrug your shoulders.

machine shrugs

This exercise works the upper part of the trapezius and levator scapulae.

This machine is excellent to do set with high reps.

Note

It’s funny because the clavicles and the shoulder blades are hung by the trapezius like the deck of a bridge suspended by metal cables.

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-Steph

How To Do Upright Rows

upright rows

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing with your legs slightly apart and your back is straight. You hold the barbell with a pronated grip and the spacing of your hands is a palm’s width or a little more.

  • Inhale and you pull the barbell along your body to your chin by raising your elbows as high as possible.

  • Expire and return to the starting position by controlling the movement.

This exercise works mainly upper trapezius, deltoid and a little bit brachialis, brachioradialis, forearm flexors, abs, buttdock and sacrospinalis.

The more you put your hands apart, the more you work your deltoids and the less you work your trapezius.

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-Steph

Stretching Latissimus Dorsi And Teres Major

stretching latissimus dorsi teres major

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

This exercise is to be done with a support like a machine or a squat rack.

Standing with your legs slightly apart :

  • Incline your chest forward and with your arm stretched, grab a stable support.

  • Place your palm of the other hand higher up on the support, your arm is stretched and slowly you push your arm against the support and simultaneously you pull on the support with the other arm

To increase the stretch of the latissimus dorsi and teres major, you can rotate your chest trying to  put on the top the lower shoulder slowly.

This exercise is excellent to do before back’s exercises surch as heavy pull (lat pulldowns) or chin-ups with weights. This allows you to avoid tearing latissimus dorsi and teres major.

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-Steph

Dumbbell Pullovers

dumbbell pullovers

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Lying on a bench with your feet on the ground. You take a dumbbell with both hands and your arms outstretched. The dumbbell is on your palms and your thumbs and forefingers encircling the handle:

  • Inhale and lower the dumbbell behind your head by slightly bending your elbows

  • Exhale returning to the starting position

This exercise work pectoralis major, triceps long head, teres major, lats and a little bit serratus anterior, rhomboids and pectoralis minor. The serratus anterior, rhomboids and pectoralis minor have the function to stabilize the scapulae (shoulder blades) and to allow the humerus to tilt over a stable support.

It’s possible to do this exercise only to open the rib cage. To do this, work with lightweights and be careful to not bend your elbows too much. And it’s necessary to use a bench in a transverse position so that your pelvis is lower than your shoulder girdles. It’s important to inhale as much as possible at the beginning of the movement and to exhale only at the end of the movement.

dumbbell pullovers

Share this article if you think it can help someone you know. Thank you.

-Steph

Incline Dumbbell Press

incline dumbbell press

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting on an inclined bench (no more than 60° because you don’t want to work only your deltoids) with your elbows bent. You have a dumbbell in each hand with a pronated grip.

  • Inhale and extend your arms vertically by bringing the dumbbells closer together

  • Exhale at the end of the movement.

This exercise mainly works the upper part of pectoralis major (upper chest) and a little bit anterior deltoid, seratus anterior and pectoralis minor. Seratus anterior and pectoralis minor stabilize the scapulae, allowing the arm to work with the torso. Triceps work less intensely that with barbell.

This exercise is between incline barbell press and dumbbell flys. It’s a movement which works the upper part of the pectoralis major and it also stretches the muscle because of the amplitude of the movement.

Variant

You can have a starting position with a pronated grip and when you extend your arms, you rotate so that your palms of your hands are face to face (neutral position).

Share this article if you think it can help someone you know. Thank you.

-Steph

Stretching Of Forearm Muscle

forearm muscle

I read a Frederic Delavier’s book « Strength Training Anatomy »  and there is good stuff.

Stretching of the wrist’s extensor muscles

stretching wrist extensor muscle

muscle, anatomy, stretching, forearm, exercise

An arm almost stretched forward, wrist flexed, take the hand with the other and pull slowly to try to bring the palm towards the anterior face of the forearm while extending the elbow.

This exercise stretch mainly the extensor carpi radialis longus, extensor carpi radialis brevis, extensor digitorum muscle, extensor digiti minimi muscle, extensor carpi ulnaris muscle and anconeus muscle.

Stretching of the wrist’s flexor muscles

stretching wrist flexor muscle

muscle, anatomy, stretching, forearm, exercise

An arm almost stretched forward, palm of the hand pointing outwards, take the hand with the other and pull slowly to bring the posterior face towards oneself while pushing the palm of the hand outward.

This exercice stretch mainly the palmaris longus muscle, flexor carpi radialis muscle, flexor carpi ulnaris muscle, flexor digitorum superficialis muscle, flexor digitorum profundus muscle and supinator muscle.

-Steph

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