Trusted strength and conditioning coach Joe DeFranco likes to test his clients. As an owner DeFranco Gymhe challenged NFL, UFC and WWE athletes to show the best in themselves and in a recent Instagram post, he shared an intense challenge that works on your upper body strength and ensures great fighting gains.
If you’re looking for a functional exercise that works on your posture, prevents injury, and builds back strength, all while building steel grips, this is for you.
How to do upper back and arm exercises (step by step)
- Lie under the barbell of the Smith machine with your feet flat on the bench
- Balance the yoga block vertically on your chest
- With your heels on the bench, pull up until the block is over
- Hold this position by pulling the bar towards the yoga block
- Take your time until you lose contact between the bar and the yoga block
“Your ankles should be the only part of your body touching the bench,” said DeFranco, who noted that this challenge can be made easier by moving the bench so it’s under the hamstrings or calves. Either way, DeFranco says it’s game over when the yoga block loses contact with the bar. “You should be able to draw a straight line from your shoulders to your knees and heels,” DeFranco said.
Muscles Worked: Why This Challenge Builds Real Strength
In addition, the “fun” element of this test, “This will lighten your posterior chain– the trainer explained.. For non-professionals. the back chain goes down the back of the bodyfrom the neck to the bottom. To stay close to the bar and stay stable, the traps and deltoids are worked while extending your hang time. Not only will you tone and strengthen your back chain and core this way, leading to better posture, but you’ll also make serious gains in your grip strength.
Joe DeFranco’s Grip Strength Standards (How You Rate)
DeFranco has set his own standards for these challenges, ranging from good to super-freak, so you can test your efforts.
- 20:30 – “Good”.
- 31 to 44 seconds: Excellent
- 45 to 49 seconds: Strong “AF”.
- 60 Plus Second: SUPERFREAK
“Be warned, it’s harder than it looks,” Joe DeFranco said. Now, go get your hands on it!
To follow Joe DeFranco on Instagram, Click here.
