Uncommon Exercises that you love - SHARE THEM!

[BULK_CITY]

I'm about to take a 1-2 week break from lifting and just go at ~50% intensity. I like to try out new exercises, so if you know any that aren't that common, please share them!

MINE:
barbell hack squats
http://youtube.com/watch?v=PLgPJVwemtU&feature=related

PJR pullovers
http://youtube.com/watch?v=BaukyaiL_JM


cable long rows
http://youtube.com/watch?v=g6Y7l07uVS4

reverse grip bench press
http://youtube.com/watch?v=LCwrSFdeXyQ

 

[btech]

I keep hearing good things about the PJR pullovers. Especially over in the doggpound at IM. Im'a try 'em out soon.

 

[brineal]

reverse grip bench press...

....aaaand cock pushups..

lol

 

[Titan1969]

Heavy dumbell pullovers

Heavy dumbell pullovers across the bench...Lou did these alot. I luv them. It gives me a distinct advantage for abs when show time arrives...my obliques pop out better than anyones on stage!

Some people say they feel it in the back or chest, not me. I have my head hanging off the side of the bench, but shoulders are fully supported and drop my ass when the weight is lowered to the floor...feels great and I can breath easier for a bit afterwards because it temporarily stretches the rib cage.

Typical set
80lbs x 10
120lbs x 10
150lbs x 8 x 8

 

[The Mass]

Dumbbell front squats. Basic take a db rest it across ur upper chest, put plates on my toes. can also put it on ur heel that'd be more on the hamstrings i would think.

Curls on seated cable row.
Cable shrugs. usally use a pulldown bar give me a real wide grip.
Db Rows. Lying on a incline bench, have one dumbbell inturn lock ur hands and row.
standing db wrist curls.

 

[BULKING_N]

Racked pullups ( in a Smith) is a fav of mine..

I also like to do barbell good morning's..

Why not try some static dumbell flys for chest and also lower puller cable flys. . I do this at the end of my chest workout.. Grab a pair of moderate poundages and take 8 seconds to complete a full eccentric out to the maximal stretch and then hold for a further 40 seconds...

Biceps - 21's on unilateral cable

Legs - Unilateral Leg Press / Vertical Leg presses ( hard to find though) ,

Delts - Hammer Strength Seated Presses,

 

[flexmaster]

uncommon for bodybuilders

facepulls (no NOT the kind Jethro does...har har har)
single leg squats
glute ham raise
zottman curls
any exercise with a 5 second negative and explosive positive for reps
muscle ups
lateral lunges
reverse sliding lunge http://youtube.com/watch?v=HC4RQGs9x9U (mike boyle)

 

[chris250]

A couple of mine are ---

High ham presses- I got these when I was working with Dante, what you basically do is put your feet all the way up, on the leg press with your toes off of the press...then you try (or atleast I do) to go as low as you can before pressing them back up...If you do it right it's mostly all hams and glutes...

DB pullovers - Just like how Titan1969 described them...I do agree that come showtime your obliques have more pop to them...Then if you do some bodyweight side bends on the hyper bench you will get some sick looking obliques and sterratus (sp?)...

chris

 

[Dad]

Heavy cable pull-throughs for hamstrings and hips - maybe the most focused hamstring exercise I've done. Though, of course, others should be included as well - rack pulls, deads, stiff deads, etc.

 

[edge250]

when i do close grip press the only way i can minimize delt/pec involvement is to bring the bar to my chin. i use a straight bar, i let my elbows go where they naturally want to go, no trying to keep them locked into an unnatural position. i guess its kinda a mix of a closegrip press and an lying ext. thought there is a ton less stress on the elbows than a lying ext. if i do a standard close grip press its nothing but delts.

 

[ScottMcD1]

when i do close grip press the only way i can minimize delt/pec involvement is to bring the bar to my chin. i use a straight bar, i let my elbows go where they naturally want to go, no trying to keep them locked into an unnatural position. i guess its kinda a mix of a closegrip press and an lying ext. thought there is a ton less stress on the elbows than a lying ext. if i do a standard close grip press its nothing but delts.

That sounds kind of like a JM press

http://www.youtube.com/watch?v=NxfzWbEKd6s the video is long but it's a very thorough explanation by JM himself starting around 4 minutes in

 

[HeavyHitter2]

I like setting up the calf raise machine, get under the pads and do shrugs.
I love these because I don't have to worry about losing my grip on anything, it's just all trap work.

 

[btech]

when i do close grip press the only way i can minimize delt/pec involvement is to bring the bar to my chin. i use a straight bar, i let my elbows go where they naturally want to go, no trying to keep them locked into an unnatural position. i guess its kinda a mix of a closegrip press and an lying ext. thought there is a ton less stress on the elbows than a lying ext. if i do a standard close grip press its nothing but delts.

I actually tried these in a smith earlier this week......and you are right, they definitely minimize chest and delt involvement. Could describe these as a combination of skullcrushers and CGBP. I dig 'em.

 

[edge250]

That sounds kind of like a JM press

http://www.youtube.com/watch?v=NxfzWbEKd6s the video is long but it's a very thorough explanation by JM himself starting around 4 minutes in

thats pretty much it but mine are called edge250 press's

 

[Raging Bull]

A couple of mine are ---

High ham presses- I got these when I was working with Dante, what you basically do is put your feet all the way up, on the leg press with your toes off of the press...then you try (or atleast I do) to go as low as you can before pressing them back up...If you do it right it's mostly all hams and glutes...

DB pullovers - Just like how Titan1969 described them...I do agree that come showtime your obliques have more pop to them...Then if you do some bodyweight side bends on the hyper bench you will get some sick looking obliques and sterratus (sp?)...

chris

I allways put my toes off the leg press. I have long legs (well,freakishly longer thighs) ...lol.

 

[raven55]

the other day i saw a guy lying on the floor doing cable bicep curls. wtf is that ?

 

[oldfella]

the other day i saw a guy lying on the floor doing cable bicep curls. wtf is that ?

Try it and then ask that question! I do them laying on a flat bench with the cable in the upper most position and pull to your nose.

 

[CB]

dumbell shoulder presses with a 4 count down, and a 4 count up. Maintains control, and burns me out

 

[Big Dave Smith]

Seated DB Curls with DB's starting at the top and lowering one at a time. Saw Victor Martinez doing them. They're awesome for somebody who needs to really focus on biceps tension. My wrists take over a bit otherwise.

 

[fr8lnr01]

Reverse grip (pronated) curls... makes me feel like Popeye, forearms just want to explode.