The body is an amazing machine that can adapt to almost anything. Whether it is from abuse such as constant intake of alcohol, drugs and smoking, or through intense physical exercise, it is always trying to adapt.
Since my abuse is of the more constructive type, intense exercise, I always try to look for and add different twists to my routines to keep it interesting. The body tends to get bored quickly, adapts to what you throw at it, then hits another comfort zone. This is why it is important to keep it on its toe!
The other day, I saw a guy doing reverse shrugs with arms placed on the pad. I have always done them with arms straight to build traps and range of motion. He told me it was for upper chest.
He used to see Dr. Ellington Darden do them in the gym while in college. Dr. Darden has written many articles on muscle physiology and training over the decades. I respect his opinion.
So I decided to try them. I found that what worked best for me was to keep the forearms turned inward so as to have your hands able to grasp each other. This seem to put the upper chest muscles in the perfect position for contraction.
Then with a slow deliberate movement, lower the body all the way down then gradually raise yourself (through the reverse shrug) until you have reached maximum height. Squeeze the muscle as much as possible at the top for full contraction. Then repeat. Perform 10-15 reps, for about three sets.
I performed these at the end of my chest workout and am quite pleased with the burn that I got.
So never let your workout go stale. A little twist and turn to the same exercise or a quirky little exercise like this one, can make all the difference in the world for being…. Fit Forlife!