z repeat Strap Pike
ID: 247
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- Exercise Types:
- Aesthetic, Upper Push
- Contraindications:
- None
- Equipment:
- Straps
- Applicability:
- Focus
- Superset?:
- Yes
- Sprint-able?:
- No
Key Teaching Points:
- 1. Establish a stable base before adding any dynamic component.
- 2. Stretch-to-contraction on every rep maximises fiber recruitment.
- 3. Controlled eccentric creates the stimulus; the concentric is the reward.
- 4. Mind-muscle connection: feel the target muscle contract, not just move the weight.
Regression:
Use a tempo of 3 seconds down, 1-second pause, 1 second up to remove momentum at a lighter load.
Progression:
Add load, increase time under tension with a slower tempo, or progress to a unilateral variation.
Common Problems:
Going to failure too early — leave 2 reps in reserve to maintain form quality throughout the set.