Grip Variation

Grip variation not only changes up your workout, but forces the muscle to work in a different manner which can really intensify a specific area if the routine has become boring and redundant.  I enjoy using different bars that provide different angles or just reversing my grip, but another technique that I used when stuck in a rut is just a slide of hand.  This can be used on bench, curls, back, shoulders, triceps, pretty much any lift.  For example, if I am on the bench press, I will start with a very wide grip, usually past the rings on the bar.  I will perform a certain number of reps depending on how much weight I have, then immediately slide my hands in where my pinkies are on the rings and perform the same number of reps.  After that I will slide my hands in again to where my pointy finger is on the inner ring, perform same number of reps, and then finally move my hand even closer together where they are almost touching and finish the lift with the same number of reps.  This concludes one set.  Performing this on chest, you will get an intense pump from the outer all the way to the inner, and usually your triceps will be on fire.  Performing this with a barbell curl is much of the same; you will feel the blood flow through the entire arm.
Tips-Start with a lighter than normal weight to being with.  After the third and fourth hand position, you will be fatigued and want to shoot for the same number of reps, so you can switch to half reps if needed.  Limit rest in between hand slides; it should just be a second or two.  Smith Press can be used instead of regular barbell if spotter is not available. If hands get slippery use chalk, straps, gloves, etc.
Exercises
Barbell Curls-Can be used standing, seated, or on a preacher bench.
Barbell Shoulder Press-Start extra wide, then go normal grip, close than really close. Smith machine is perfect for this exercise.  Let’s you focus on the shoulders.
Barbell High Pulls-This will torch your entire upper shoulder area from outer shoulder head to your traps, also great on smith machine.
Barbell bench or incline press-Full reps are great, but if your triceps start to fatigue, then the close hand positions can be half reps.
Squats-instead of using a bar, feet position can be moved after each set, or even changing the angles of the toes from out to in will attack the inner to outer thigh differently.

…For more information and tips, check my website, www.chadamartin.com