8 exercises that are often forgotten in bodybuilding!

This article focuses on some exercises that are often forgotten in bodybuilding, whether you are a beginner or even an experienced athlete. However, they make it possible to improve your practice and progress and minimize injuries. They are therefore essential for a good practice of bodybuilding and muscle strengthening in general.

If you are a beginner or are returning to bodybuilding after a break of several weeks or months, it is often the case that you start too quickly. On the other hand, experienced athletes tend to always prefer the same exercises.

The Autostopper exercise to avoid shoulder pain or injury

Four muscles make up the rotator cuff. The Autostopper exercise targets the work of the infraspinatus, which is designed to stabilize and support the shoulder (Delavier, 2010).

Train yourself in a long and light series for a better muscle feeling. This will help you gain stability and composure, especially when bench pressing.

Similarly, tighten the rear part of the shoulder with the pulley

Even if they are not completely forgotten, the posterior fasciae of the deltoid are difficult to target during execution. Poor adjustment slows progress and creates an imbalance with the other parts of the deltoid. One of the most effective exercises is the lateral stretch, where the pulley is positioned above the knees, standing and the chest is bent forward (Delavier, 2010).

The classic bench press is not effective for the inner side of the chest muscles

The classic bench press does not effectively target the inner fasciae of your chest muscles. This is because the inner fasciae are only engaged when the arm is brought sufficiently inwards (Delavier, 2016). You should therefore also practise the tight bench press or use the cables with a bent upper body, crossing your hands well at the end of the movement (Delavier, 2010).

The Hammer Curl, for harmonious biceps

For certain arm morphologies, the hammer curl is an interesting exercise as it targets the brachial (under the biceps) and brachioradial (on the forearm), which may not develop sufficiently with classic curls. A strong brachioradial protects against tears and improves the aesthetics of your arms (Delavier, 2010).

Reverse dips, a variation to strengthen the triceps

If you are not good at traditional dips, you can practise this variation first with 2 benches: on one, your elbows back, on the other, your legs stretched upwards. This variation requires less muscle strength and is therefore easier to perform.

Aim for the right thigh

It is the central part of the quadriceps. Targeting provides better definition of the muscle and shapes the thigh (Delavier, 2010). For some people, it is necessary to work specifically with a standing knee lift exercise. A dumbbell can be held on the top of the knee to increase the difficulty.

Target your hamstrings as well as your quadriceps

Theoretically, it is always necessary to train the agonist and antagonist muscles: If you overtrain the quadriceps in the machine but not the ischios, you risk a dangerous imbalance between the antagonists (Page, 2010).

However, if you perform squats, lunges or deadlifts instead of machines, they will more or less equally strain the ischios (Delavier, 2010). Do not forget to warm up under any circumstances. It is essential to avoid pain in the knees.

Work (properly) on your lumbar spine to protect your spine

The specific bench, straight or at a 45° angle, is an alternative to the deadlift to strengthen your lumbar muscles with less risk. This exercise is particularly suitable for beginners. If performed well, the hyperextensions are less dangerous for the spine.

To increase the difficulty without shifting your center of gravity, use a barbell with outstretched arms (Delavier, 2010). Ask a trainer for help to ensure correct execution.

Sources:

– The Delavier Method of Bodybuilding (Vol. 2) by Frédéric Delavier and Michael Gundill, 2010
– Assessment and treatment of muscular imbalances by Phil Page, 2010