ChrisS

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Posts by ChrisS

Bent Over Lateral Raise

Bent Over Lateral Raise This exercise, also known as the Bent Over Rear Deltoid Raise, is similar to the standard dumbbell fly exercise for the chest; however, the motion is reversed so the back of the shoulders (deltoids) are isolated.
Description
  1. Sit towards one end of the bench with legs at shoulder width and planted.
  2. Bend over so that your torso is as close to the horizontal as possible (The closer to horizontal the more the deltoids are isolated), making sure to keep your back straight. Hold the dumbbells with palms facing in and a slight bend at the elbows.
  3. Flex your back and shoulder and raise the weights until your arms are at shoulder level.
  4. Slowly lower the weight back to its original position.
Things to Keep in Mind
  • This is another exercise where a lot of the work done is in controlling the weight. Therefore, its best to sacrifice weight for better form.
  • Keeping the back straight makes for a more productive lift.
Visual Aids Proper Lateral Raise Form
Muscles Works Posterior Deltoid (

Bent Over Row

Bent Over Row This is a great workout for your back. Back is just as important as chest and can even help raise your bench press.
Description
  1. Bend over the right side of the bench and place your left hand and knee on the bench.
  2. Grasp the dumbbell with your right hand and lift it, touching your chest.
  3. Lower the weight back to its original position.
Things to Keep in Mind
  • Control the weight while lowering back to its original position. Lowering the weight is just as important as raising it.
  • Inhale as your raise the weight and exhale as you lower it.
Visual Aids

Proper Bent Over Row Form
Muscles Works Rhomboideus (upper back) and Latissimus Dorsi (mid back).
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Sleep: Increase Athletic Performance and Everyday Health

Athletes need their sleep. The reasons continue to grow on why athletes need their beauty sleep to perform at the top level. Over and over again we hear that sleep will improve multiple aspects of our life such as mood, energy, and athletics performance.

Check out some articles below by clicking on physical or mental, these outstanding articles go over some ways to improve sleep and the benefits of extra sleep can have on athletes. Just some of the things Lifted Athletes found helpful where that it reduces fatigue, increases stamina and the ability to recover. These articles LA suggest you read also go over the serious mental affects sleep have. To learn more on this important topic check out these sites that review the physical and mental benefits. Also check what else LA has on the topic of sleep and recovery.

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