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The Boxer’s Muscle
Training for balance + T-bar row guide
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This week we’re talking about training muscles for balance, the Boxer’s Muscle, and a deeper dive into the T-bar row. We’re also asking for what you want to see in the upcoming weeks. There’s a survey below to get your feedback.
This Week’s Resources
The Boxer’s Muscle
Strength. Aesthetics. Resilience. These are the pillars of success in the weight room. And while the usual suspects—pecs, lats, delts, and quads—often take center stage, there’s an unsung hero working quietly behind the scenes: the serratus anterior.
Known as “the boxer’s muscle,” this hidden gem is just as essential for lifters as it is for fighters. It’s time to shine a spotlight on what might be the most underappreciated muscle in your body.
Your program doesn’t need a total rewrite. Just know your weaknesses as a lifter. Then weave these moves in:
Warm-Up: Start strong with scapular push-ups or foam roller wall slides.
Core Work: Add ab rollouts or stir-the-pot exercises to your circuits.
Accessory Training: Rotate in dumbbell pullovers or landmine presses during upper body days.
The serratus anterior isn’t flashy. It’s not going to steal the spotlight from your bench PR or your lat spread. But make no mistake—it’s a muscle that makes everything else possible.
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Are We Benching Too Frequently?
In this new video, Coach Lucero discusses why bench pressing three days a week might not be the best strategy for muscle growth and progress, especially for intermediate and advanced lifters. He emphasizes the importance of varying your pressing exercises to stimulate different muscles and improve overall strength.
He offers practical advice on incorporating different types of presses into your routine to achieve better results.
What do you need help with?Let us know where you want us to focus. We'll ask our coaches for their expertise. |
How The T-Bar Row Can Prevent Injuries
When it comes to building a back that’s not just strong but unbreakable, the T-bar row is in a league of its own. It’s not just about packing on muscle—it’s about safeguarding your body, fortifying it against the wear and tear of life, lifts, and everything in between.
Whether you’re chasing records, weekend glory, or simply the confidence that comes from being built to last, the T-bar row delivers strength, stability, and a body that’s ready for anything.
12-Week Powerlifting Program: Effective 4-Day Split
When it comes to powerlifting, programming often feels overwhelming. There's so much advice out there that it’s easy to overthink the process. But let me simplify it for you. With a structured 12-week program, you can make significant progress without getting lost in the weeds. This guide has a four-day split designed to help you peak effectively and maximize your potential.
Note that this originally appeared on our YouTube channel with a 10-minute video. You can watch the whole thing there or read the full article (and get the free PDF). Or check out all of our programming articles.
Diamond Push-Ups: The Full Guide
The diamond push-up is a variation in which the index fingers and thumbs touch to make a diamond. The close grip increases the tricep activation and overall difficulty compared to a standard push-up.
Diamond push-ups are great for increasing triceps activation and the difficulty of traditional push-ups. This makes them a good option for more experienced lifters with minimal equipment. They’re also good for people who want to strengthen or add size to their triceps.
The full guide covers how to do them, which muscles they target, and common mistakes people make when doing them.
Rep Fitness AB-3100 Bench Review
In addition to a sturdy squat rack and a high-quality barbell, a solid bench is a necessity in any home gym. One of our coaches used the Rep Fitness AB-3100 bench for several months, so we asked them to write about it.
I’d consider this bench an excellent option for anyone who’s in a similar situation as I am and needs a portable yet sturdy bench that can handle a decent amount of weight.
The AB-3100 bench is one of Rep Fitness's most popular benches. It’s 16.75” high and has a pad that’s about 2.5” thick. The pad on the adjustable portion is 11.75” wide at the bottom and 9” wide at the top. The seat measures 10.5” at its widest point and 8” at its narrowest point. This full evaluation goes into much, much more detail.
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