💪 3 Reasons to Avoid Upright Rows

Welcome to The Ripped Report! Here’s what we’ve got for you today: 

• 3 reasons to steer clear of upright rows

• The story behind bodybuilding’s infamous moon pose 

• 5 best exercises for carving out your inner chest muscles 

TRAINING 

Keep Upright

The upright row is a popular exercise among aspiring bodybuilders, often praised for its potential to build bigger traps and rear delts. Many athletes also incorporate it to improve their Olympic lifting performance. However, there are compelling reasons to reconsider its place in your workout routine. Even six-time Mr. Olympia, Dorian Yates, famously called the upright row one of the two most time-wasting bodybuilding exercises.

The primary concern lies in the excessive strain it places on the shoulders due to significant internal rotation of the shoulder joint. This issue is compounded by the heavy pulling load the exercise encourages, which increases the risk of injuries like shoulder impingement. To protect your shoulders and avoid pain or long-term injuries, consider these safer and more effective alternatives to the upright row.

BODYBUILDING

Moon Over Jacked Hammies

The front double biceps, vacuum, and front lat spread are among the most iconic poses in bodybuilding competitions. However, some poses, like the infamous moon pose, are banned on stage. This controversial stance involves bending at the hips in a way that exposes the glutes to the audience. While prohibited in competitions, the moon pose can be safely practiced at home, where it doubles as a beneficial stretch. Targeting the posterior leg muscles helps improve flexibility and supports the health of the ankles and knees.

Known for his extraordinary lower body development, Platz would turn his back to the audience and lean forward, showcasing the impressive definition of his glutes, hamstrings, and calves. Another legend, eight-time Mr. Olympia Ronnie Coleman, also famously performed this daring pose, further cementing its place in bodybuilding lore.

WORKOUT 

5 Inner Chest Moves 

The flat bench press targets the mid-pecs, the incline bench press emphasizes the upper pecs, and the decline bench press focuses on the lower pecs. But what about the inner chest? Building a well-rounded, fully developed chest requires more than just the traditional barbell bench press. To help you achieve balanced chest growth, we’ve outlined five key exercises specifically designed to activate your inner pecs.

One standout exercise is the weighted deficit push-up, which effectively engages these often-overlooked muscles. Additionally, the high-to-low cable fly and incline hex press are excellent choices for isolating the inner chest. Below, we’ll break down each exercise, providing the insights you need to target your inner pecs and elevate your chest workouts to the next level.

THE DROP SET

• If you want to build bigger chest muscles and push more weight, you’ll want to isolate your triceps. Learn how to perform the Tate press for pressing heavier loads.

• The Toronto Pro Supershow went down over the weekend and featured a showdown between Men’s Open competitors Sasan Heirati and Regan Grimes. Check out who came away with the victory and a qualification for the Olympia.

• Find out why four-time Mr. Olympia Jay Cutler uses Fat Gripz as a gym hack to break through stubborn biceps plateaus.

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