It is safe to say that I have a slight obsession with a face lift. Anyone familiar with my brand of learning hypertrophy and programming knows this. But the truth is that I truly believe that they are one of the biggest movements of the shoulders on the shoulders.
Why so much love? Because over the past decade, I have seen how tightening my face again and again turned out to be the most effective exercise for direct leverage in my programming arsenal. It builds large, strong and resilient shoulders and upper back, and also helps protect shoulders from chronic pain and pain in the process.
Honestly, those who cannot benefit from this mainstream movement are few. If you are injured, this can be a game-changing component of rehabilitation. If you are not injured, this is an ideal preliminary training or just a way to prepare your shoulders on a hard day. And if you are the one who is trying to pull three times as much as you push – a significant balance for shoulder health – facelifts with a high reputation – this is the easiest way to get your numbers on track.
So what can make it better? One simple change that you probably didn't expect, but you can do without having to buy any additional equipment other than the group (which, seriously, you should have already had). After 18 months of beta testing this simple but very effective facelift option, I can definitely say that this is the best option you have never done.
Handless Ribbon Cable Face
This option is basically a combination of the best parts of the two most common options for stretching the front side: strip tension and cable tension. I see how they are performed every day in the gym, and I program both of them in Bodybuilding.com Unstoppable Public Access Guide: The ultimate training guide for injuries. So for anything that can be improved for any of them, this is a high order!
One thing I like about the traditional striped facelift is that it offers more resistance in the tail section of the movement, where the arms are close to the face, and less in front of the movement, where there are a lot of upper back muscles. , including the posterior deltoid and teres groups, are the weakest. This makes it ideal for warm-ups, but also for beginners, people returning with trauma, or those with little equipment.
The obvious disadvantage of face tightening only in the strip is the inability to accurately gather the load. It is here that the cable tension with the help of cable fastening takes effect. When the goal is to train a facelift with a greater emphasis on strength or hypertrophy, which in my opinion is a great idea for long-term strength or muscle development, the need to lift weight over time is imperative.
However, as the load increases and the effort increases, it becomes increasingly difficult to avoid grabbing the ropes to death. While there are many movements in which heavy weight gain is beneficial, face lifting is not one of them. When you firmly squeeze the rope, you initiate the so-called “radiation effect”, transferring the tension from the arms, through the forearms, to the biceps and triceps, and finally to the shoulders and upper back.
When all these muscle groups are turned on, the movement becomes stronger overall, but it becomes less aimed at the small internal muscles of the hind shoulders. This is what you are trying to strengthen, above all, by tightening the face.
So, here is the solution: put a round strip with an average resistance on the cable, looping each end of the strip around your wrists. This way you can completely get rid of the need to grab your hands during a face lift. This small change allows you to have more freedom of movement, giving you access to both internal and external shoulder movements more than the usual installation of the rope allows.
Another advantage? This keeps you seriously stern. One of the main drawbacks of cable tension is that you can lean against your body weight, which will allow you to deceive the movement without even knowing it. But in the hands-free version, the bands will stretch and lengthen if movement becomes too fast, strong or uncontrollable. This forces you to gain the right technique, constant tension and muscular set of the posterior deltas and upper back – and only these muscles.
How to program it
With this setting, expect that the load you are used to using for cable management will be reduced by 25-50 percent immediately. No, this is not bad.
Remember that the key principle of a painless workout is to maximize muscle orientation and minimize stress on the joints. By selecting the right muscles and minimizing compensation from other muscles, you limit unnecessary stress on the wrist, elbow, shoulder joint and spine and put it right in place
Train this movement in the traditional pattern of repetition of hypertrophy for at least 8-15 repetitions. You can also bring it to metabolic stress patterns that can exceed 50 reps.
As weights become heavier for stronger athletes, two bands of average resistance or a heavy solitary strip may be required. But it's some time down the road. For starters, just enjoy the feeling that your face is pulling right, and your shoulders and upper back are gratefully!