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I want to start by saying, it's not a bad thing to have goals that might take you a year to achieve, so don't be afraid to set seemingly unrealistic goals. You can do a couple of things to reach these goals. You can alternate between training for strength (heavier sets with lower reps) and training for endurance (easier sets but more reps). You can also ...


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Your scapula should be in a neutral position. Your scapula and GH joint is responsible to bring your arms upwards. If you keep it retracted, your shoulder blades can’t rotate upwards. Upward rotation performed by upper traps, serratus anterior and lower traps. This force couple is important. During an overhead press, the shrug will come last, so imagine you’...


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We can first try to find out what’s the issue preventing you from hitting 20 reps in a set: Is it fatigue in your shoulders, chest or triceps? Your hips sagging as you progress into the reps? Like what others pointed out, give yourself more time and enough rest. I’ll recommend alternating between strength and endurance days. Mon (strength): Weighted push ...


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There's a lot to get into here, but it's super interesting, and I'm in the mood for it. Why it's a hassle to calculate How can we evaluate the force F? I've seen people using the previous equation in case of a squat by replacing F with their bodyweigth plus the barbell weigth, both multiplied by g = 9.81 m/s. This will be terribly inaccurate for a few ...


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While this is an old question, I don't think any of the current answers are adequate. In the video linked, the exercise demonstrated is similar to a wide-grip pushup, but with the forearms supinated. The video clearly shows that during the concentric portion of the movement, the elbows are extending, the scapulae are protracting, and the arms are undergoing ...


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I don't know how old this is, the thumbs are pointing up because it helps engage your lats. You are driving your hands into the floor. Think of it as trying to do a face-down lat pull-down. You're trying to lift off the ground by pulling your elbows down in front of you with your arms locked. If you have your elbows bent and straighten them as you move, ...


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