Transform Your Chest and Triceps – Top Exercises

Discover the best exercises for a sculpted chest and powerful triceps plus essential tips for deadlifting with back pain.

This newsletter covers some of the best chest and tricep exercises for powerlifting. We will also cover a common problem: deadlifting with back pain.

As always, please let us know how we’re doing with the survey at the bottom (and leave a comment if there’s something specific you’d like to see).

This Week’s Resources

The Best Chest and Tricep Workout: 15 Exercises

My favorite day to hit each week is chest day. In fact, doing a chest and tricep routine is a common split in the lifting world. But what is the best chest and tricep workout to do?

I recommend doing 4-5 exercises to effectively get in a solid chest workout for their chest and triceps. In fact, I have even outlined a great chest and tricep workout for beginners to do for their next workout routine:

  • Incline Push-Ups: 3 sets x 10-15 reps

  • Single Arm Cable Chest Press: 3 sets x 10-12 reps

  • Machine Chest Press: 3 sets x 8-12 reps

  • Band Tricep Pressdown: 3 sets x 10-15 reps

  • Dumbbell Tricep Kickback: 3 sets x 10-15 reps

Even though this was built for beginners, breaking that sweat and getting a massive pump is still a good routine! Read the whole article to learn how to do each exercise, its benefits and drawbacks, and a tip for maximizing your chest and tricep day.

Interested in something else next week? Let us know!

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How to Deadlift With Back Pain

Adjusting your deadlift programming can be a game-changer when navigating lower back pain. While nothing can compare to a traditional deadlift, certain variations can allow you to maintain strength without aggravating your back.

In this article, I will share everything I know about dealing with back pain while deadlifting, from why it might occur to how to solve it in the short and long term.  

Jim Wittstrom, Physiotherapist

Here are some deadlift alternatives that might just be what you need:

  • Sumo Deadlifts: This wider-stance lift reduces the demand on your lower back by allowing a more upright torso position, shifting the focus to your hips and legs.

  • Trap Bar Deadlifts: This variation alters the lift's biomechanics by standing within the hexagonal bar. It offers a more neutral spine position and distributes the load more evenly through your legs and less on your back.

  • Block Deadlift: Elevating the bar on blocks decreases the range of motion, limiting the amount of hip flexion required and thus reducing stress on the lower back.

Besides these variations, there are other ideas about deadlifting with back pain. You can adjust the range of motion for your deadlift by using a trap bar or block pull.

You can also adjust the movement tempo to help strengthen muscles without straining your back. These strategies enable you to continue deadlifting while minimizing discomfort and supporting your recovery.

Recovery with an Ice Bath

We talk a lot about recovery at Powerlifting Technique. It’s a vital part of training, and a flubbed effort adds extra weeks or months of recovery time.

That’s why we evaluated a bunch of ice bath tubs.

Spoiler: We chose the Cold Pod as our top option for most lifters.

“The first thing I noticed about The Cold Pod is that it's really well-made. I didn't expect the material to be this high-quality at this low price point.”

Kent Nilson, Online Strength Coach in Calgary

There are plenty more to choose from. And, with some being pretty costly, we’re happy to help with our full guide to ice bath tubs. Our top picks include a luxury option, budget option, and one especially for small spaces.

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