Justin Timberlake is a music superstar and celebrated actor, but he is not one of those celebrities who constantly post his workouts and training exercises on social media. Still, he couldn’t help but go to Instagram to share a particularly clever exercise that his trainer, Ben Bruno, led him on as he prepared for his latest film role, Apple TV + Palmer.
Timberlake is using a bar loaded on a land mine platform, which allows him to maneuver the long and heavy implement at one end, to perform eccentric pressures with emphasis.
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What exactly does that mean? MH Fitness director Ebenezer Samuel, CSCS explains:
“This is a really smart way to strengthen your aerial printer,” says Samuel. “Firstly, it is a landmine press, which will be safer for most people than a standard free-weight military press. It is an easy and pleasant head angle that can suit your individual shoulder mobility.”
But unlike the military press, Timberlake’s main focus here is not to gain weight above.
“Truth be told, Justin is not focusing on his form in the real part of the movement, and that’s okay,” continues Samuel. “The goal is to put the weight up there and then lower it slowly with one arm, achieving a strong eccentric contraction and getting comfortable controlling what, for Justin, is a heavy weight. Keep the repetitions lower if you do this because the focus is time under tension. Try to take 2-3 seconds to lower the weight back to the shoulder with each repetition. Aim for at least 20 seconds of time under tension. Underestimating this is keeping your core tense. , but resist that temptation. “
Bruno shed a little more light on how the change fits into Timberlake’s routine in his own Instagram post with the same clip. The coach said his client’s goal was to add 15 pounds of muscle to his role in Palmer – and getting there was not easy.
“Justin trains constantly throughout the year, but once he sets a goal, he goes after it with intense focus and effort and does whatever is necessary,” wrote Bruno. “Here he is doing eccentric pressure in land mines with 120 pounds on the bar, which is seriously strong. None of the professional athletes I train has been able to beat that yet, and neither have I, which is really annoying because getting up is the the only thing I thought I could do better than him. It’s really cool to see a guy in Justin’s position doing that kind of effort and moving heavy weights because no matter who you are, you can’t buy results at the gym. have to work at it. “
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