Effective Ways to Workaround Injuries in the Bench Press
The video addresses how lifters can continue bench‑press training while managing shoulder, pec, or elbow injuries by modifying the movement rather than abandoning it entirely. The core strategy is to reduce the bar’s range of motion (ROM) using tools such as bench blocks, wooden boards, rolled towels, or foam rollers. By elevating the bar, athletes can limit shoulder extension and elbow strain, allowing pain‑free reps and progressive overload. The presenter demonstrates a step‑wise progression—starting with a five‑board setup and gradually removing boards over six weeks, mirroring the rehab protocol in the associated app. Real‑world examples include Marissa’s reduced ROM and the use of pins or dumbbell presses as alternatives when blocks aren’t available. These adjustments let lifters preserve strength gains, avoid training gaps, and return to full ROM more quickly, making injury‑aware programming essential for long‑term performance.
Build Your Deadlift Strength Off The Floor With This!
The video introduces the Penlay row, a variation of the barbell row designed to boost deadlift strength from the floor. The movement is performed from a deadlift stance, with the lifter pulling from a dead stop while keeping the torso parallel...
How to Train Bench Around Shoulder Injuries
In the video, Juggernaut Training Systems founder Chad Wesley Smith outlines practical modifications for bench‑press training when athletes experience shoulder, pec, elbow or wrist discomfort. He emphasizes four primary levers: reducing range of motion with blocks or boards, adjusting hand placement...
The Right Way To Do GHRs
The video explains how to perform glute‑ham raises (GHRs) correctly, emphasizing that many lifters unintentionally turn the exercise into a lower‑back extension rather than a hamstring‑glute focus. Coach Paige Boken Fuso teaches a simple hip‑tuck cue: imagine trying to pee in...
Deadlift Accessory for a Healthier Back
A coach outlines a deadlift accessory exercise aimed at improving back health and reducing pain by addressing imbalances powerlifters commonly develop. He explains that many lifters build excess lumbar extension and hip external rotation while lacking lumbar flexion, hip internal...
A Classic Movement To Build The Bench Press
The video highlights dips as a classic, often‑overlooked movement that can dramatically improve bench‑press performance. It explains how dips engage the triceps, shoulders, and pecs, making them a potent accessory or even primary lift for lifters seeking stronger presses. Key technique...
Dumbbell Bench Variation for Healthy Shoulders
The video introduces the dumbbell palms‑in floor press, a bench‑style movement designed to alleviate shoulder discomfort by limiting range of motion and using a neutral grip. The instructor explains that keeping the palms facing each other reduces stress on the rotator...
Injured But Still Want to Squat? Watch This
In this Juggernaut Training Systems video, Chad Wesley Smith addresses a common dilemma for lifters: how to keep squatting when injuries or pain flare up. He frames the discussion as a series of practical work‑arounds that let athletes stay on...
Getting More Out of Band-Assisted Pull-Ups
The video advises transitioning from band-assisted pull-ups to unassisted or weighted pull-ups by practicing on the bar while ensuring the lats, not the band, do most of the work. It recommends using a box or bench for safe foot-assisted help—preferably...