Athletes hit plateaus in their training for many reasons, one of which is a lack of deviation — they get comfortable with a few lifts and become set in their ways. This is especially true with upper body exercises, says Ilija Jahura, a fitness and health expert from Kelowna, British Columbia.
He explains that when athletes begin a new program or lifting regimen, they see gains because the routine improves their neuromuscular coordination. However, once their bodies become accustomed to certain exercises, they must add new ones to avoid leveling out.
In this article, Ilija Jahura goes over his top three exercises to improve strength that can bump you off that plateau you’ve been stuck on.
- The Weighted Chin-Up
Chin-ups have gotten a bad rap as the “easy” way to do a pull-up. But while that may be accurate for vanilla chins, the truth is much different once you begin adding external load.
To integrate weighted chin-ups into your training, first establish a one-rep max (1RM) by working up to a single rep with as much weight as you can handle with clean form. For example, if you weigh 150 pounds and manage to perform a single rep with 75 extra pounds, your 1RM for the exercise would be 225 pounds.
If your goal for chin-ups is functional hypertrophy, do five sets of six reps at 80% of your 1RM. Using the previous example, 80% of 225 is 180. Then, subtract your body weight (180 – 150 = 30) to determine how much weight to put on your belt.
- The Z-Press
Ilija Jahura recommends this lift as a way to progress from the traditional overhead press.
The Z-press is done while sitting on the floor with legs outstretched in front of you. As you press above the head in this position, the lack of low-body stability will force you to brace properly and rely more on your upper back strength and core strength.
Sitting during the press also helps you avoid bad habits that could prevent you from getting stronger or even result in injury.
When pressing overhead, many lifters make the mistake of arching their backs in an effort to transfer more of the load to their chests. Not only will this slow development in the muscle groups you’re targeting, but it could also lead to debilitating low back injuries in the worst-case scenario. The Z-press posture makes this impossible since it doesn’t allow you to lean back.
- The Supported Row
Rows are an essential part of any good training program, and supported rows (i.e., chest-supported barbell rows) are among the most effective variants. They allow the back to handle the lion’s share of the resistance rather than distributing it throughout the body.
Ilija Jahura has had tremendous success programming three weeks of heavy barbell rows for strength, followed by three weeks of lighter dumbbell rows for volume. When supported rows are used along with deadlift variations like the snatch-grip deadlift, strength and size gains are all but guaranteed.
About Ilija Jahura
Ilija Jahura is a renowned, Kelowna-based health consultant and trainer whose number one goal isn’t fitness but helping clients feel comfortable in their own skin while crushing their health goals.
When he isn’t working, he can be found spending time with friends and family. He’s also known around town as a major sports fan and enjoys reading up on the latest exercise science and news.
