9 Essential Strength Benchmarks To Reap Strength And Ultimate Size

5. Do 15 Chin-Ups

Like the push-up, the chin-up is another great indicator of your upper-body strength endurance and your strength relative to body weight. Chin-up tests the opposite muscles (the upper back, lats, biceps, and gripping muscles). In order to knock out 15 body-weight chin-ups, practice your chin-ups using various rep ranges at least three times a week with a heavy day, moderate- and high-rep day. To target grip strength, do timed and weighted hangs on the chin-up bar

How to:

  • To perform, start from a dead hang from an overhead bar.
  • Aggressively drive your elbows down — focusing on pulling your shoulder blades down — and pull yourself up over the bar until it hits your upper chest.

6. Deadlift 250 Percent of Your Body Weight

Perhaps no other exercise indicates your full-body strength better than the deadlift. Shoot for pulling 2.5 times your body weight for a single rep or 85 percent of that number for five reps. One of the best ways to improve your deadlift numbers is to do more sub-maximal work in the 70 to 75 percent range and focus on speed and technique. Set a timer for 10 minutes and perform one to two reps every minute, on the minute.

How to:

  • Align a loaded barbell with the middle of your feet (feet inside shoulder width).
  • Bend over and grasp the bar. Pull your hips down, flex your lats, brace your core and grip the bar hard.
  • Break the bar from the floor and pull up until standing.

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