{"id":6643,"date":"2022-09-26T19:39:49","date_gmt":"2022-09-26T19:39:49","guid":{"rendered":"https:\/\/bestratefinders.com\/blog\/?p=6643"},"modified":"2022-09-26T21:49:03","modified_gmt":"2022-09-26T21:49:03","slug":"the-5-best-exercises-for-tall-people","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/the-5-best-exercises-for-tall-people\/","title":{"rendered":"The 5 Best Exercises for Tall People"},"content":{"rendered":"<p>It\u2019s time for a quick lesson in physics. Don\u2019t be scared; the training talk will begin soon. The definition of Work is \u201cForce x Distance.\u201d This is one of the most important concepts to understand when you\u2019re a tall lifter in the gym.<\/p>\n<p>Your arms and legs travel through a longer range of motion in most movements compared to people with shorter limbs. This added distance creates more work performed per rep compared to the same weight being moved by shorter lifters.<\/p>\n<figure id=\"attachment_159975\" aria-describedby=\"caption-attachment-159975\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" class=\"size-full wp-image-159975\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/shutterstock_1826108570.jpg\" alt=\"Tattooed woman preparing to lift barbell\" width=\"760\" height=\"427\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/shutterstock_1826108570.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/04\/shutterstock_1826108570-300x169.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-159975\" class=\"wp-caption-text\">Credit: Jacob Lund \/ Shutterstock<\/figcaption><\/figure>\n<p>When it comes to multi-joint (compound) exercises like the squat, deadlift, and row, a longer range of motion can also mean extra loading on vital joints like the knees, hips, or vertebrae (particularly of the low back).<\/p>\n<p>It\u2019s vital to choose movements that will play to your anatomical strengths in the weight room, rather than invite excessive risk. Below are five of the smartest strength- and muscle-building exercises for tall bodies with long limbs.<\/p>\n<h2 id=\"best-exercises-for-tall-guys\">Best Exercises for Tall Guys<\/h2>\n<ul>\n<li><a href=\"#1\"><strong>Front Squat<\/strong><\/a><\/li>\n<li><a href=\"#2\"><strong>Trap Bar Deadlift<\/strong><\/a><\/li>\n<li><a href=\"#3\"><strong>Pin Press<\/strong><\/a><\/li>\n<li><a href=\"#4\"><strong>Neutral-Grip Pull-Up<\/strong><\/a><\/li>\n<li><a href=\"#5\"><strong>French Press<\/strong><\/a><\/li>\n<\/ul>\n<h2 id=\"sc-namejump-anchor1front-squat\"><strong><a id=\"1\" class=\"linkj\"><\/a><\/strong>Front Squat<\/h2>\n<p>For most lifters with longer legs, the front squat will reign <a href=\"https:\/\/breakingmuscle.com\/back-squat-vs-front-squat\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"143112\">superior over back squats<\/a> and other barbell squat variations. Having the bar on the front of the body affects the center of mass.<\/p>\n<p>If the barbell was to leave a trail, <strong>the bar should remain within a lifter\u2019s footprint<\/strong> through all phases of the squat, traveling in a mostly straight line from top to bottom. When a lifter lacks mobility, their body mechanics and technique compensate to keep the bar along this general path, even if it means getting into inefficient positions.<\/p>\n<div class=\"videos\">\n<iframe loading=\"lazy\" title=\"Lee Boyce Raw  Front Squat 265lbs x 2\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/nUE5Dwe4mAc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div>\n<p>The <a href=\"https:\/\/breakingmuscle.com\/front-squat\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"143113\">front squat<\/a> allows your spine to stay much more upright compared to <a href=\"https:\/\/breakingmuscle.com\/back-squat\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"143114\">back squats<\/a>, which can force a long-legged lifter into a forward-leaning position to keep the weight over the mid-foot. Not only is that position uncomfortable, it can be dangerous.<\/p>\n<p>Front squats require you to stay upright and sit back \u201cagainst\u201d the load, rather than being pushed forward \u201cwith\u201d the load in a back squat. This difference allows a tall lifter to finally access a full range of motion without breaking their back to do it.&nbsp;<\/p>\n<h3 id=\"how-to-do-the-front-squat\">How to Do the Front Squat<\/h3>\n<ul>\n<li>Set a barbell in the rack just below shoulder-height. Step under the bar and place it near your collarbones with your hands outside each shoulder.<\/li>\n<li>Use a clean-grip or rack position to keep your elbows up and create a proper \u201cshelf\u201d for the bar to sit on. If it\u2019s uncomfortable on your joints, chances are you\u2019ve got mobility restrictions at the wrist, shoulder, or thoracic spine that need addressing.<\/li>\n<\/ul>\n<div class=\"videos\">\n<iframe loading=\"lazy\" title=\"Lee Boyce on How to Fix the Clean Grip Rack Position\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/2W9YxWAeH-Y?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div>\n<ul>\n<li>Find a squat stance that allows you to achieve your deepest, pain-free squat. This will require testing several foot placements and performing (unweighted) squats to find your individual best stance, based on your hip anatomy.<\/li>\n<li>Stand up and take a small step backward to unrack the bar. Squat down, beginning with a slight emphasis on knee-bending rather than \u201csitting back.\u201d This will promote a vertical torso.<\/li>\n<li>Your knees should track in the same direction as your toes, angled slightly outward. They shouldn\u2019t cave in or bow out excessively.<\/li>\n<li>Aim to achieve thighs-below-parallel depth before standing upright.<\/li>\n<\/ul>\n<h2 id=\"sc-namejump-anchor2trap-bar-deadlift\"><strong><a id=\"2\" class=\"linkj\"><\/a><\/strong>Trap Bar Deadlift<\/h2>\n<p>Long arms can be helpful for <a href=\"https:\/\/breakingmuscle.com\/deadlift\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"143669\">deadlifting<\/a> since they minimize the total distance the bar has to travel, but this \u201cbenefit\u201d is negated when coupled with an above-average leg length or total height.<\/p>\n<p>A standard deadlift begins with the barbell over the shoelaces and requires moving the weight in a straight vertical path. However, for the tall crowd, the bar\u2019s starting position blocks your lengthy shins from traveling forward and you\u2019re forced to hike your hips higher, which puts your torso nearly parallel to the ground \u2014 a <strong>high-risk pulling position<\/strong>.<\/p>\n<p>Simply put, physics (the tall lifter\u2019s frenemy) has determined that a tall lifter will have to \u201cbend over\u201d more than a short lifter to maintain a direct pulling path. This deeper hinge position (horizontal torso) means <strong>your lower back is enduring more work on every rep of every set<\/strong>, which could spell danger over time.<\/p>\n<p>That&#8217;s why the <strong>trap bar is a gold-standard choice<\/strong> for taller lifters looking to spare their spine while lifting heavy for strength or size \u2014 <strong>all the same benefits with less risk<\/strong>. The stress is less focused on your core and lower back and more evenly dispersed across your total body.<\/p>\n<div class=\"videos\">\n<iframe loading=\"lazy\" title=\"Lee Boyce Trap Bar Deadlift 515x3\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/tpYczQL5Duw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div>\n<p>The trap bar also provides a neutral-grip (palms facing your body) with high or low handle options to individualize the range of motion, compared to an internally rotated (palms down) grip in front of the body at one fixed height.<\/p>\n<p>The \u201copenness\u201d of the trap bar also gives you the ability to individualize your shin, hip, and torso angles more effectively than a barbell. Your knees can travel forward and you can sit lower while keeping your chest higher.<\/p>\n<h3 id=\"how-to-do-the-trap-bar-deadlift\">How to Do the Trap Bar Deadlift<\/h3>\n<ul>\n<li>Step into the trap bar and set your feet a comfortable distance apart. Something closer to your basic squat stance will likely be ideal.<\/li>\n<li>Squeeze your chest up high and stick your butt toward the wall behind you. This will lengthen your spine and promote good starting posture.<\/li>\n<li>Pinch your shoulder blades together and squeeze your armpits down to engage your upper back.<\/li>\n<li>Use your whole head, not just your eyes, to look at a spot on the floor about two meters (six feet) in front of your toes.<\/li>\n<li>Drive your feet into the floor, squeeze your glutes and quads, and stand fully upright.<\/li>\n<li>Lower the weight to the floor with control. Don\u2019t let the weight free fall to the ground. You should end in basically the same starting position.<\/li>\n<\/ul>\n<h3 id=\"benefits-of-the-trap-bar-deadlift\">Benefits of the Trap Bar Deadlift<\/h3>\n<ul>\n<li>The muscles of the posterior chain (<strong>glutes, hamstrings, lower back, and even upper back<\/strong>) do the majority of the work.<\/li>\n<li>Because the trap bar allows for a deeper seated position and taller torso, <strong>your spine is spared<\/strong> from excessive loading.<\/li>\n<li>Your <strong>quadriceps contribute more<\/strong> to the trap bar deadlift than a barbell deadlift.<\/li>\n<li>Most people can move <strong>heavier loads, more safely<\/strong>, with a trap bar than a barbell.<\/li>\n<\/ul>\n<h2 id=\"sc-namejump-anchor3pin-press\"><strong><a id=\"3\" class=\"linkj\"><\/a><\/strong>Pin Press<\/h2>\n<p>The shoulder joint is arguably the most delicate joint in the entire body, and tall lifters with long arms put this crucial joint through a very long range of motion during upper body pressing exercises.<\/p>\n<p>That\u2019s why classic <a href=\"https:\/\/breakingmuscle.com\/best-chest-exercises\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"143116\">bench press variations<\/a> using a <strong>full range of motion can work against a lifter\u2019s shoulder joints<\/strong>, despite providing muscular benefits for the chest and triceps.<\/p>\n<p>The pin press is a specific bench press variation, so the general horizontal pressing movement is the same. The slightly shortened range of motion avoids putting your shoulder joint into an extreme stretch, which is the most precarious position for this important joint. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11494836\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"143837\">1<\/a>) If you have access to a Swiss bar (sometimes known as a football bar), the neutral-grip will further reduce joint stress.<\/p>\n<div class=\"videos\">\n<iframe loading=\"lazy\" title=\"Lee Boyce Pin Press 305x3\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/igG8I9gY2Ao?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div>\n<p>The pin press is <strong>great for keeping your shoulders much healthier<\/strong>. This specific movement is also a fantastic choice for <strong>building brute strength using pure muscle contraction<\/strong> with zero momentum. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8173190\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"143117\">2<\/a>)(<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12235031\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"143118\">3<\/a>)<\/p>\n<p>The pin press is an <strong>efficient tool for tall lifters<\/strong> who want to bench with a ton of volume and plenty of weight with far less risk.<\/p>\n<h3 id=\"how-to-do-the-pin-press\">How to Do the Pin Press<\/h3>\n<ul>\n<li>Position a flat bench in a power rack and set the safety pins three to six inches above your chest-level when lying down. Load the bar while it\u2019s on the safety pins, not in the usual J-hooks.<\/li>\n<li>Slide along the bench and set up with the bar roughly over your mid-chest. Grab the bar with a palms-down grip generally outside of shoulder-width. Adjust, if needed, to feel comfortable.<\/li>\n<li>Keep your feet flat and positioned under your knees to create a tucked, arched position.<\/li>\n<li>Pull your shoulders back to raise your rib cage and engage your upper back muscles for stability.<\/li>\n<li>Breathe in, stay tight from your shoulders to your grip to your feet, and press the weight to full-arm extension. Pause for a one-second count at lockout.<\/li>\n<li>Lower the weight back down to the pins under control. Take a second to re-set yourself, get properly positioned, and repeat for the next rep.<\/li>\n<\/ul>\n<h3 id=\"benefits-of-the-pin-press\">Benefits of the Pin Press<\/h3>\n<ul>\n<li>The pin press allows you to access strength in the chest, shoulders, and triceps with a slightly limited range of motion, which protects the shoulder joint in its most vulnerable position.(<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5504579\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"143119\">4<\/a>)<\/li>\n<li>Resetting from a dead-stop between individual repetitions kills any use of momentum and allows your form to remain squeaky clean. This makes it a true <a href=\"https:\/\/breakingmuscle.com\/how-to-build-strength\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"143120\">power and strength<\/a> developer.<\/li>\n<\/ul>\n<h2 id=\"sc-namejump-anchor4neutral-grip-pull-up\"><strong><a id=\"4\" class=\"linkj\"><\/a><\/strong>Neutral-Grip Pull-Up<\/h2>\n<p>Making the switch to a neutral-grip for pull-ups is a simple change that has a big impact on your shoulder joint.<\/p>\n<p>Classic <a href=\"https:\/\/breakingmuscle.com\/pull-up\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"143121\">pull-ups<\/a> place your shoulder and upper arm in internal rotation. That position can get a bit finicky and potentially hazardous at end ranges (in the bottom, stretched position of a pull-up, for example).<\/p>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/CePFleFDycZ\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\">\n<div style=\"padding: 16px;\">\n<p>&nbsp;<\/p>\n<div style=\"display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\">&nbsp;<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\">&nbsp;<\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\">&nbsp;<\/div>\n<div style=\"display: block; height: 50px; margin: 0 auto 12px; width: 50px;\">&nbsp;<\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\"color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;\">View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\">&nbsp;<\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\">&nbsp;<\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\">&nbsp;<\/div>\n<div style=\"width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);\">&nbsp;<\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\"width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\">&nbsp;<\/div>\n<div style=\"width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\">&nbsp;<\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\">&nbsp;<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\"><a style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;\" href=\"https:\/\/www.instagram.com\/p\/CePFleFDycZ\/?utm_source=ig_embed&amp;utm_campaign=loading\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"143122\">A post shared by Lee Boyce (@coachleeboyce)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p><script async=\"\" src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n<p>The goal should be to target your upper back and lats <strong>without getting into impingement problems<\/strong> \u2014 pinching or irritating the tendons of the shoulder joint . Rolling the head of the humerus (upper arm) into a more ideal position by using a neutral, palms-facing grip can make all the difference for pull-up comfort, strength, and longevity.&nbsp;<\/p>\n<h3 id=\"how-to-do-the-neutral-grip-pull-up\">How to Do the Neutral-Grip Pull-Up<\/h3>\n<ul>\n<li>Hold the neutral handles at a pull-up station and carefully lower yourself into a full hanging position with your elbows fully extended and your body straight underneath the bar.<\/li>\n<li>Set your shoulders back together and down away from your ears. As you begin to pull, think about <strong>making your neck long<\/strong> and <strong>raising your rib cage<\/strong> \u2014 this will increase stress on your upper back and lat muscles, and decrease joint stress.<\/li>\n<li>Exhale and keep your chest high as you get to the top. Think about <strong>tucking your elbows into your pockets<\/strong>.<\/li>\n<li><strong>Don\u2019t worry about making your neck pass above bar-level<\/strong>. Don\u2019t reach your neck forward to meet the bar and avoid \u201cover-pulling\u201d and losing your set shoulder position.<\/li>\n<li>Avoid letting your body weight \u201cjerk\u201d your shoulders when you reach the bottom position. <strong>Achieve full elbow extension<\/strong> and perform the next repetition immediately without pausing.<\/li>\n<\/ul>\n<h3 id=\"benefits-of-the-neutral-grip-pull-up\">Benefits of the Neutral-Grip Pull-Up<\/h3>\n<ul>\n<li>Neutral-grip pull-ups <strong>recruit more biceps<\/strong> than standard (pronated or palms-down) pull-ups.(<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK551630\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"143154\">5<\/a>)<\/li>\n<li>The adjusted position <strong>avoids &#8220;shoulder glide&#8221;<\/strong> which can plague long-armed lifters who goes through too great a range of motion.(<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17416123\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"143155\">6<\/a>) Shoulder glide occurs when <strong>your shoulder joint travels forward<\/strong> in its socket rather than remaining properly centrated.<\/li>\n<\/ul>\n<h2 id=\"sc-namejump-anchor5french-press\"><strong><a id=\"5\" class=\"linkj\"><\/a><\/strong>French Press<\/h2>\n<p>Your triceps muscle is made up of three heads \u2014 the lateral, medial, and long. Most triceps exercises heavily recruit the lateral head (the &#8220;horseshoe&#8221; most people can visually locate when someone flexes) while the remaining heads are under-emphasized.<\/p>\n<p>Common movements like <a href=\"https:\/\/breakingmuscle.com\/dips\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"143198\">dips<\/a>, <a href=\"https:\/\/breakingmuscle.com\/triceps-pushdown\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"143199\">pushdowns<\/a>, and the close-grip bench press are three quick examples of the lateral head being put to the most work. The French press brings the weight overhead, which <strong>allows the neglected long head to get worked<\/strong> much more.<\/p>\n<div class=\"videos\">\n<iframe loading=\"lazy\" title=\"Lee Boyce French Press\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/GRdLwPQFcHs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div>\n<p>This a great way to beef up your triceps, especially for long-armed &#8220;hardgainers&#8221; with relatively long muscle bellies. The exercise also serves as a shoulder stabilizer because the long head attaches on the scapula (shoulder blade) and the muscle <strong>plays a role in overhead shoulder movement<\/strong>.<\/p>\n<h3 id=\"how-to-do-the-french-press\">How to Do the French Press<\/h3>\n<ul>\n<li>Sit in an upright or high-angled bench, holding a bar across your lap with a fairly close, palms-down grip. Brace your core and bring the weight to a full lockout supported above your head.<\/li>\n<li>Bend your elbows while angling them slightly outward, instead of forcing them to aim straight ahead. The weight should lower to just behind the base of your skull.<\/li>\n<li>When you&#8217;ve reached deep elbow flexion, exhale as you reverse direction and bring the weight back to the overhead position.<\/li>\n<li>Put your mind in your muscles during this <a href=\"https:\/\/breakingmuscle.com\/how-to-build-muscle\/\" data-lasso-id=\"143286\">bodybuilding-style<\/a> isolation exercise and <strong>visualize your triceps<\/strong> getting a wild pump throughout the entire movement.<\/li>\n<li>Higher reps (10 to 15 per set) are more effective for this movement, to maximize muscle recruitment without excessively heavy weights.<\/li>\n<\/ul>\n<h3 id=\"benefits-of-the-french-press\">Benefits of the French Press<\/h3>\n<ul>\n<li>Tall lifters who struggle to add size to their upper arms will get plenty of new growth stimulus from changing the emphasis of which triceps head they\u2019re hammering.(<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6934277\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"143282\">7<\/a>)<\/li>\n<li>The French press significantly activates the long head of the triceps, which is not often well-recruited with other <a href=\"https:\/\/breakingmuscle.com\/best-triceps-exercises\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"143283\">triceps exercises<\/a>.(<a href=\"https:\/\/www.researchgate.net\/publication\/361956092_Triceps_brachii_hypertrophy_is_substantially_greater_after_elbow_extension_training_performed_in_the_overhead_versus_neutral_arm_position\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"143284\">8<\/a>)<\/li>\n<\/ul>\n<h2 id=\"success-leaves-clues\">Success Leaves Clues<\/h2>\n<p>Many people wouldn\u2019t think that training in the gym is too similar to competing in sport. But if you take a second to think about it, you\u2019ll see that many general restrictions and crucial influences are found in both.<\/p>\n<p>At the beginner or intermediate level of nearly any sport, it\u2019s easy to hold your own as long as you possess a good base of natural athleticism. In the gym, this is seen when everyone benefits from short-term \u201cnewbie gains.\u201d<\/p>\n<p>However, once you move up to more advanced levels, you start to notice some repeating trends. Just being \u201cathletic\u201d doesn\u2019t cut it past a certain point, and other <strong>influential factors become difficult to overlook<\/strong>, in sports and in the gym.<\/p>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/tv\/CgNVJGbDB0i\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\">\n<div style=\"padding: 16px;\">\n<p>&nbsp;<\/p>\n<div style=\"display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\">&nbsp;<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\">&nbsp;<\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\">&nbsp;<\/div>\n<div style=\"display: block; height: 50px; margin: 0 auto 12px; width: 50px;\">&nbsp;<\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\"color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;\">View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\">&nbsp;<\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\">&nbsp;<\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\">&nbsp;<\/div>\n<div style=\"width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);\">&nbsp;<\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\"width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\">&nbsp;<\/div>\n<div style=\"width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\">&nbsp;<\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\">&nbsp;<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\"><a style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;\" href=\"https:\/\/www.instagram.com\/tv\/CgNVJGbDB0i\/?utm_source=ig_embed&amp;utm_campaign=loading\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"143156\">A post shared by Lee Boyce (@coachleeboyce)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p><script async=\"\" src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n<p>Most distinctly, the general body types that naturally contribute to success become more and more important. The rough silhouette of the <strong>top-level competitors<\/strong> in each sport all <strong>start to look similar<\/strong>. Take a closer look at the body proportions of elite swimmers, gymnasts, or 400-meter sprinters, for example.<\/p>\n<p>You\u2019ll notice many anatomical similarities among the top of each sport. Swimmers typically showcase longer torsos, larger hands and feet, and wide shoulders. Gymnasts are often defined by a stockier frame with short extremities and full muscle bellies. 400-meter sprinters are sure to sport long, lithe frames, with powerful musculature.<\/p>\n<p>When it comes to lifting weights, <strong>your body type will impact performance<\/strong> just the same \u2014 especially when your goal is to be in a category far above average.<\/p>\n<p>In general, lifting weights to build muscle and get very strong is much more a shorter person&#8217;s game than it is for taller folks. With the exception of competitive strongmen and strongwomen, most successful strength athletes and physique competitors benefit from not being overly tall, leaving the long folks hanging out to dry.<\/p>\n<p>Tall lifters have a few distinct struggles when getting stronger and more muscular is the goal, and a number of highly regarded exercises need to be looked at through this new lens when you\u2019re a lifter whose longer levers are moving through longer ranges of motion.<\/p>\n<p>Apply this new approach to your program and you\u2019ll get on track for more efficient training, more effective workouts, reduced risk of injury, and quicker results.<\/p>\n<h2 id=\"references\">References<\/h2>\n<ol>\n<li>\n<div class=\"citation-text\">Haupt H. A. (2001). Upper extremity injuries associated with strength training.&nbsp;<i>Clinics in sports medicine<\/i>,&nbsp;<i>20<\/i>(3), 481\u2013490. https:\/\/doi.org\/10.1016\/s0278-5919(05)70264-7<\/div>\n<\/li>\n<li>Seiberl, W., Hahn, D., Power, G. A., Fletcher, J. R., &amp; Siebert, T. (2021). Editorial: The Stretch-Shortening Cycle of Active Muscle and Muscle-Tendon Complex: What, Why and How It Increases Muscle Performance?. <em>Frontiers in physiology<\/em>, <em>12<\/em>, 693141. https:\/\/doi.org\/10.3389\/fphys.2021.693141<\/li>\n<li>Aagaard, P., Simonsen, E. B., Andersen, J. L., Magnusson, P., &amp; Dyhre-Poulsen, P. (2002). Increased rate of force development and neural drive of human skeletal muscle following resistance training. <em>Journal of applied physiology (Bethesda, Md. : 1985)<\/em>, <em>93<\/em>(4), 1318\u20131326. https:\/\/doi.org\/10.1152\/japplphysiol.00283.2002<\/li>\n<li>Saeterbakken, A. H., Mo, D. A., Scott, S., &amp; Andersen, V. (2017). The Effects of Bench Press Variations in Competitive Athletes on Muscle Activity and Performance. <em>Journal of human kinetics<\/em>, <em>57<\/em>, 61\u201371. https:\/\/doi.org\/10.1515\/hukin-2017-0047<\/li>\n<li id=\"_ncbi_dlg_citbx_NBK551630\" class=\"ui-dialog-content ui-widget-content\">\n<div class=\"bk_tt\">Plantz MA, Bordoni B. Anatomy, Shoulder and Upper Limb, Brachialis Muscle. [Updated 2022 Feb 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-.&nbsp;<span class=\"bk_cite_avail\">Available from: https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK551630\/<\/span><\/div>\n<\/li>\n<li class=\"ui-dialog-content ui-widget-content\">\n<div class=\"bk_tt\">Johnson, A. J., Godges, J. J., Zimmerman, G. J., &amp; Ounanian, L. L. (2007). The effect of anterior versus posterior glide joint mobilization on external rotation range of motion in patients with shoulder adhesive capsulitis.&nbsp;<i>The Journal of orthopaedic and sports physical therapy<\/i>,&nbsp;<i>37<\/i>(3), 88\u201399. https:\/\/doi.org\/10.2519\/jospt.2007.2307<\/div>\n<\/li>\n<li>\n<div class=\"citation-text\">Baz-Valle, E., Schoenfeld, B. J., Torres-Unda, J., Santos-Concejero, J., &amp; Balsalobre-Fern\u00e1ndez, C. (2019). The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men.&nbsp;<i>PloS one<\/i>,&nbsp;<i>14<\/i>(12), e0226989. https:\/\/doi.org\/10.1371\/journal.pone.0226989<\/div>\n<\/li>\n<li>Maeo, Sumiaki &amp; Wu, Yuhang &amp; Huang, Meng &amp; Sakurai, Hikaru &amp; Kusagawa, Yuki &amp; Sugiyama, Takashi &amp; Kanehisa, Hiroaki &amp; Isaka, Tadao. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European Journal of Sport Science. 1-26. 10.1080\/17461391.2022.2100279.<\/li>\n<\/ol>\n<p><em>Featured Image: Gerain0812 \/ Shutterstock<\/em><\/p>\n<p>The post <a rel=\"nofollow\" href=\"https:\/\/breakingmuscle.com\/best-exercises-for-tall-people\/\">The 5 Best Exercises for Tall People<\/a> appeared first on <a rel=\"nofollow\" href=\"https:\/\/breakingmuscle.com\">Breaking Muscle<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s time for a quick lesson in physics. Don\u2019t be scared; the training talk will begin soon. The definition of Work is \u201cForce x Distance.\u201d This is one of the most important concepts to understand when you\u2019re a tall lifter in the gym. Your arms and legs travel through a longer range of motion in &#8230; Read more<br \/>\nThe post The 5 Best Exercises for Tall People appeared first on Breaking Muscle.<\/p>\n","protected":false},"author":1,"featured_media":2317,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/6643"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=6643"}],"version-history":[{"count":2,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/6643\/revisions"}],"predecessor-version":[{"id":6645,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/6643\/revisions\/6645"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/2317"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=6643"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=6643"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=6643"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}