Full-Body Exercises

8 Incredibly Difficult Exercises

Ready to take on some truly tough, muscle-blasting moves? Step up to the bar and prove it with these advanced lifts.

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Mainstream fitness, in regards to exercise selection and performance, is often a faith-based religion. To even raise a query to the established orthodox sacraments is labeled as heresy. If you want to maximize size and strength, you must diabolically challenge orthodoxy. The following eight movements do just that; they will be a shock to the establishment and will shock your body into new gains in size and strength.

IMPORTANT: These are very advanced movements that should be reserved for skilled lifters with a minimum of two years of lifting experience.

1. Chain Flyes 

Chain flyes are performed by attaching chains with a carabiner to the same handles you use to perform cable flyes. 

The benefits are you are able to get some of the stretch (lacking in cable) that you feel with a dumbbell. As you go out to the stretched position, the chains unload on the floor. This removes much of the strain off of the shoulders. As you squeeze the handles back to the starting position, the chains start to lift off the floor again, giving you the continuous tension and peak contraction advantage of the cables.

The result is you are forced to recruit more muscle fibers. This means more growth and, of course, more strength!

2. Incline Band-Resisted Dumbbell Press

Bands have started popping up at commercial gyms like spandex in the 1980s, but unlike spandex, bands can actually help your workout!

Like chains, as you lift the weight up, resistance becomes greater and greater, allowing you to overload the entire pressing movement. Most people seem to opt for bands or free weights, some more progressive folks like to add band resistance to barbell movements with ascending strength curves, i.e., the kind of lifts that are most difficult at the bottom and get progressively easier as you lift the weight up like bench presses and squats.

Like squats and bench presses, dumbbell incline presses have an ascending strength curve—bands, in addition, are the salvation ticket for the advanced lifter to blast the upper chest to hypertrophy heaven.