The Best Unknown Exercises

[LAWofNJ]

I want to add some different exercises into my routine every so often, just to feel it work my body in another way. I've recently tried the iron cross, and ATrainer's cable flies, and they are both a winner. What other exercises do you do that you feel are simply phenomenal.

-Iron Cross, cables from top/bottom hold arms horiz. hold. Can be used with dumbbells.
-ATrainer's flies. The contraction from the halfway point till the hands touch is sick.

[RU4A69]

I want to add some different exercises into my routine every so often, just to feel it work my body in another way. I've recently tried the iron cross, and ATrainer's cable flies, and they are both a winner. What other exercises do you do that you feel are simply phenomenal.

-Iron Cross, cables from top/bottom hold arms horiz. hold. Can be used with dumbbells.
-ATrainer's flies. The contraction from the halfway point till the hands touch is sick.

The "rare" exercises in my routine are split jerks, reverse EZ bar curls, and clean grip front squats. Also-hang squats.

I also get good results from proper form bench press.

[aiwass]

I also get good results from proper form bench press.

Hehehe... now THERE's a rarity...

[black toned]

-Reverse Overhead Raises [hit side/rear delts]
-Narrow Stance Squats [hits inner thigh amazing]

The first is from Arnold's encyclopedia, an amazing exercise in my eyes. I've done it a few times over the last few weeks. The squat probably isn't as rare but I never see it done at my gym. I did this with the 20-rep routine and it killed my inner thigh and I love the way it felt. An area I needed to target.

Good thread, hope we can get some more "unique" exercises.

[LiL USMC BBer]

reverse grip bench press.

I've yet to see anyone do these..

[rockhuddy]

Middle back shrugs. Killer for the traps.

[lionheart21]

reverse grip bench press.

I've yet to see anyone do these..

I do the same thing except I use a narrow grip and on a decline bench. Awesome tricep exercise.

[Squats]

Glute-Ham Raises, Reverse Hyper, Good Mornings, Board Press, Floor Press, Pull-Through.

[danishabs]

reverse grip bench press.

I've yet to see anyone do these..

They're my main tricep exercise these days

[Zensuji]

hip belt squats and ski jump calve raises

[DiamondDelts]

Side press, lat shrugs, lying laterals, lying pull laterals, rcgp, glute ham raises, incline btn press, behind the neck chin/hammerchin/pullups, kettlebell curls, spider curls, incline overhead extensions, seated half press, etc. Need I go on?

[Zensuji]

db rocks

[3doz]

reverse grip bench press.

I've yet to see anyone do these..

I do these, but have yet to see anyone else do them.

[Tank2000]

Pull throughs...

They look stupid, but they work the glutes and hams great:

http://www.weightliftingdiscussion.com/pullthrough.html

[xenithon]

Check out the series of articles on T-nation called "Tate's Toolbox", where Dave Tate runs through a whole range of excellent unknown movements. That together with the "Exercises you've never tried before" articles are great for some variety.

[Mr Lee]

Front levers and planches are a couple of great exercises.

[DejaBlue55]

Middle Back shrugs? What's that?

What is a front lever and planch?


Pull through?

Board Press?


As you can see, I haven't spent enough time in this section, I'm working on it.
thanks for your help.

[Shortfuze]

turkish get ups, side deadlifts, saxon side bends, weighted skips, 1 arm snatch, Russian BB ab twists(where one end of the bb is latched in the corner and the other end has weights), weighted pushups(done easily with a dip belt and dip station-courtesy of DD), 1 arm pull ups(using pull up assistance machine).

[jocularric]

1 arm snatch.

I love these--scares the hell out of people the first time they see you doing them. Oh yeah excellent workout for your delts, traps, and grip.

[Squats]

Middle Back shrugs? What's that?

What is a front lever and planch? AKA Kelso Shrug


Pull through?

Board Press?


As you can see, I haven't spent enough time in this section, I'm working on it.
thanks for your help.

Go to SEARCH-tech!

[SFT]

Front squats - An awesome exercise for pretty much anyone. Great for athletes and bodybuilders alike and despite what some think it's not hard to learn/do. Just have to let the ego go for a few workouts.

Box squats - I see the biggest benefit for athletes and powerlifters, but who know bodybuilders could probably incorporate them as well. These are really great for increasing your squat. They usually take less time to recover from because you are using less weight than normal.

Romanian and Keystone Deadlifts - Very similar to good morning variationsm in terms of the muscles hit and even the movement itself, only you hold the weight rather than it resting on your back.

Glute Ham Raises - Can be done with the machine or manually by putting a pad under your knees and anchoring your feet. So, you have no excuse not to do these, awesome from posterior development.

[Squats]

Glute Ham Raises - Can be done with the machine or manually by putting a pad under your knees and anchoring your feet. So, you have no excuse not to do these, awesome from posterior development.

A real GHR would be on a real GHR bench. That stuff on the floor is just a manual hamstring curl. The GHR is a lot harder and better then a manual ham curl.

[neowings]

Put your hands on a 4 ft wall then jump up using your tricep and legs to push and at the sametime bring your legs up as if you are squatting. Do this over and over again. Your tricep, abs, and legs will get tired. Good for cardiovascular and flexibility.

[Get er Done]

hammer grip towel Chins- great for Grip strength

[polishmuscle01]

Renegade rows, floor press, one arm press, wieghted incline pushups, weighted reverse pushups, mountain climbers, tibia raise, duck walks, Bench press with 80 pound db's under the bar with resistance bands connecting the bar and the dbs to create constant tension, i had a creative trainer

[HoosierBoy]

A real GHR would be on a real GHR bench. That stuff on the floor is just a manual hamstring curl. The GHR is a lot harder and better then a manual ham curl.

I disagree.

[Squats]

I disagree.

Cool. I have used about 3 different GHR bench's at various gyms. I have done the manual ham curl with a barbell, pab, and partner and never felt it was as tough as the bench. One of the benchs was a various brand, the other two were EliteFTS brand and I could tell a big difference. The pad was angled different then others. Could get a few reps and had to stop.

You?

[CoQ10]

I usually just stick to the basics, but I gotta say lat shrugs are awesome. Also, I don't know if these would be considered "unknown," but I do a lot of pistols these days and have experienced great leg development.

c10

PS - don't mean to shove CrossFit down your throat, but they do have some really good exercises at www.crossfit.com.

PPS - if anyone wants to help bump me out of the red, i really wouldn't mind :-D.

[DejaBlue55]

Go to SEARCH-tech!

Ok, Jkeith.

[Weightaholic]

Reverse push up/ Horizontal Pull up: whatever you like to call them, I get a great feeling in my upper back from doing these.