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Wrist Straps: Reasons Why You Need To Improve Performance

wrist strapsThe industry has a myriad of accessories to assist exercise enthusiasts to achieve the best results.

For one, proper weightlifting calls for hard work, consistency and application of the principles of lifting - correct body posture, right application of gym techniques and the useful support to attain maximum power.

And to help us achieve all these without much strain and stress, we have belts, gym shoes, knee sleeves and the most popular yet highly misrepresented: wrist straps.

Wrist straps are designed to support the wrist joints while making heavy and overhead lifts. The wrist needs the support to generate more power and lessen the risk of injury.

This makes wrist wraps a must-have for athletes and if you’re still in doubt, here are the reasons you need to use wrist straps.  

Relaxed Arms and Max Power

Wrist Straps ensure your arms are relaxed during lifting, allowing you to direct the force elsewhere. If you are lifting to better your pulling/rowing movements and your biceps are too uptight, then you need a pair of lifting straps.

Extra reps and more weight

With straps, you have added support to make extra reps and handle more weight than usual. They are essential for overloading on big muscle sets.

Straps reduce neurological stress that come with heavy lifts

Straps play a significant role in reducing neurological stress during heavy snatches, pulls and deadlifts.

They can prove useful when reducing tension, allowing your Central Nervous System to recover. On top of that, straps ease tension on the wrists even when alot of power is required.

Permits heavy lifting even with torn calluses and busted hands

wrist straps

Gym freaks suffer torn calluses and busted hands from time to time, a hitch that makes them skip the next workout day. Good thing straps can make heavy pulling, deadlifting and snatching with busted hands less strenuous. Thus, you can promptly attend your next workout session.

Reminders when using wrist straps

Warm-Up before Wearing Straps

As much as we may always insist on the use of straps, you really don’t need them to manage your normal lifts and presses.

If possible, leave Wrist Straps for sessions when you plan to go for very heavy loads, near max.

WHY?

Over-depending on wrist wraps limits the potential of the extensors and flexors on your wrists to generate max power. Next time you visit your gym, be sure to look around, you’ll realise most athletes rarely use wrist wraps.

 

Use the Right Wrap for you

What do you intend to achieve; ultimate support for power-lifting or a just better grip? The market has wraps for both.

Thin and flexible cotton wraps aid in proper lifting of your normal weight whereas the thicker wraps are meant for heavy power lifts (overloading).

If you are looking to max out snatches, thinner wrists will allow this kind of flexible movements but to get the best out of the shoulder or bench press, go for thicker straps.

 

You don’t need Wrist straps for all gym activities

wrist straps

Some bodyweight routines like push-ups, pull-ups and handstands can be comfortably done without wearing wraps. Unless you are preparing for a gymnastics competition e.g. the pommel horse or the vault, there’s no reason to use straps for all your sessions.

Another exception is when working out with a wrist injury, but sometimes, gym freaks may merely use them to protect their skin when performing several reps of muscle-ups.

But the bottom line is; you need a pair or two straps for heavy gym activity, but NOT for basic gymnastic exercises.

 

Don’t Use Straps To Cover Flexibility and Mobility problems

We have seen trainees who use wrist pain as their excuse for having wraps on all the time, especially when working on front squats or trying to assume the perfect position for a clean.

On the contrary, in most cases this discomfort comes as a result of poor mobility and flexibility of the upper body.

These include issues like; poor thoracic extension, wrist flexibility and limited shoulder flexion.

So the idea that “Wrist wraps make your wrists more flexible” is misguided. Always consult you gym expert to help you with any of the issues mentioned above. Improving your wrist mobility is one good way to get started.

 

Be Sure to Wear Wrist Straps on the right position- not too low

Just like their name suggests wrist wraps are designed to help support your wrist joints during heavy gym activity, so to get the most desirable results, you must practice tying your straps in the right position.

Otherwise, the wrist strap won’t work and become more or like forearm bracelets (which don’t provide the needed support).

Also, ensure you tie the wrap so that the whole wrist joint is covered enough to enhance support and reduce possible excessive extension of the wrist.

Trivial as they may look, straps improves your performance when you exercise. If you’re still unsure on how to use them, best to consult a fitness coach.

If you're after for the best gym, bodybuilding and fitness wrist straps and wear you have come to the right place. Forged for longevity, our gym gear is built iron tough. Buy gym wear at Iron Tanks!

 

 

June 19, 2017 by Afterpay Integrations

5 Weightlifting Techniques to Make you Stronger

weightlifting technique

It is fun watching an athlete kick a football, manipulate a hockey stick or dribble a basketball. This kind of skill is a product of hours at practice and hours at the gym.

Practice and sound fundamentals determine how you react to in-game situations. But refining skill takes time.   

This theory should also apply to weightlifting. In a perfect world, all gym lovers would workout, advance safely, and build their maximum power to push heavier loads without the risk of injury or using compensation patterns that won’t work to their benefit.

But in reality, this rarely happens. An exercise buff’s success depends how well he executes every rep. Plus,  you want to perfect your weight lifting techniques to build muscle and minimise the risk of injury. To achieve this, we suggest that you follow these techniques:

Deadlift

Deadlift

The most common problem in doing a deadlift is the excessive pressure a trainee puts on their spine instead of having their hip carry much of the weight.  

weightlifting technique

Deadlift instructions
  • Keep your spine aligned straight and force the movement all the way from your hips.
  • Get the bar close to your shin as you begin the motion and keep your shin upright without having your knee positioned in front of the weight’s bar.
  • Support your abs, press your arms down firmly to your ribs, and then stand upright without over-extending during lockout.

 

Squats

squats

Even though  most trainees consider the barbell back squat a traditional and “basic” workout, most weightlifters often perform it incorrectly.

The most common problems with squats include:

  • Lifting on a rounded back,
  • Risk of valgus knee collapse and
  • Most lifters failing to reach insufficient depth.

weightlifting technique

The Goblet Squat Instructions
  • Hold a dumbbell laterally in front of your chest with both elbows pointed downward
  • Sit stuck between your feet with your chest out/up
  • Squat ass-to-ground with the hip-crease aligned below your knee-crease
  • Finish with both elbows on the inner part of your thighs
  • Carefully allow your upper body to slightly lean forward so you can maintain steadiness on your mid-foot
  • Don’t let your back to arch forward - stay rigid throughout the lift
  • Progress to heavier dumbbells over time

 

Shoulder Pack

The shoulder pack is crucial for lifters who carry out upper body routines for shoulder health.

When packing your shoulders, pull them to your body, in the direction of your adjacent hip pockets. This will enhance scapular stability and will also prevent poor body posture and improve your performance in all the lifts including lower body workouts.

Shoulder Packing Instructions
  • Draw your shoulders in the direction of your opposite hip pockets when pulling in a vertical or horizontal directions.
  • Repeat this shoulder pack when pressing in the vertical or horizontal directions
  • Finally, cue shoulder packs when carrying out Squats, Kettlebell, Deadlifts, Swings, and any other lower body lifts.

 

Neutral Spine

By now, you must know that full range sit-ups are outdated and that they exert excess stress to the spine. That’s why you need the neutral spine position in all exercises. Regrettably, most trainees can’t achieve and maintain it.

Front Plank with Pelvic Rotation Instructions

  • Get into the usual front plank on your toes and elbows.
  • Move through as you ensure full lumbar hyperextension and hyperflexion by rotating your pelvis.
  • Squeeze glutes and find a neutral position between the two extremes you moved in the previous step.
  • You can apply this exercise to all of your lifts to reduce your risk of injury and keep a strong back.

Hip Hinge Pattern

For athletes who perform Kettlebell Swings, Deadlifts and Olympic lifts, the hip hinge is a very useful exercise. The hip hinge helps improve the posterior string (including hamstrings, glutes, hamstrings and back extensors), without back extension.

Instructions for Hip Hinge Drill on a Standing Position
  • Stand with your feet placed 8-10” apart.

  • Place one of your hands on your stomach and the other on your lower back .

  • Slightly bend both of your knees.

  • Push your hips back while bowing forward until you feel a pull on your hamstrings as you approach 90 degrees.

  • Ensure you back is flat and not round.

It is important to learn and master these movements, and apply them to your day to day training. With the above routines, you will become stronger over time.

If you're after the best in gym, bodybuilding and fitness wear you have come to the right place. Forged for longevity, our gym gear is built iron tough. Buy gym clothing at Iron Tanks!

June 19, 2017 by Afterpay Integrations

Why You Should Invest In A Pair Of Gym Shoes

Gym Shoes Bodybuilding Powerlifting

So you've spotted the ideal gym for your weightlifting, bodybuilding or powerlifting and acquired a supplement stack to help you to get the best out of your workouts. However, you have not invested in a pair of quality workout shoes.

Gym shoes are extremely important especially if you are regularly lifting weights. They come with a number of advantages, many of which you’ll notice as soon as you step into the training center for your usual workout.

Find out why you really need to own a pair of gym shoes and other facts about them below.

The Force you Encounter When Lifting Weight

When doing general sporting activities like football, soccer, or outdoor running - you are subjecting your lower body (that is supported by the feet) to an extreme amount of impact force and perturbations.

Without good cushioning and a supportive innersole, your feet are subject to excess impact pressure hindering you from reaching your full potential, and even worse potentially causing long-term injury such as sprains, strains or stress fractures. Shoes with support and padding are essential for impact sports like running or outdoor sports, but they are also the exact opposite of what you need for weightlifting or indoor gym use.

The main hitch with heavy lifting (such as squats, deadlifts or leg press) in normal sports shoes or runners is their thick padding which causes your feet to ‘sink’ into the shoe as you apply force to lift weight.

While the cushioning may seem comfortable, you are drastically reducing your capacity to generate power and apply force against the heavy weight since the padding is absorbing much of the force. Furthermore, this spring/cushion affect will also affect your balance under heavy load.

With gym shoes, you have thin and firm innersoles, which reduces the chances of rolling.  The padding in normal sports shoes is perfect for impact activities like jogging but not the right fit for lifting.

See more: The Orion and Titan Gym Shoe

 

Why Bodybuilding & Powerlifting Shoes over Running Shoes

Flat or Elevated Heel?

All weightlifting shoes are designed with firm, incompressible flat or elevated heels to enhance your ability to maintain correct posture throughout lifting sessions. Failing to maintain the right posture and stability is a limiting factor. Depending on your type of routine and the manufacturer, heel elevations vary from one pair to another and the goal is to choose a height that enables you to get in perfect position to apply maximum power with ease and sustain mechanical advantage. Our soles vary from 3.8mm (Orion Genesis) to 25mm on our Juggernaut shoe.

The all new Titan Gym Shoe

That’s why you should look for a height that offers utmost comfort on a squatting position and when standing upright. Don’t forget to check on mobility and flexibility along with other anthropometrics (shin angles, femur length etc).

A proven rule of thumb; choose a pair that matches the type of your body, low to flat heels for short femurs (or those with great flexibility) and vice versa. If you can squat at depth without your heels lifting off the ground, there's a good chance you can both squat and deadlift in a flat soled shoe.

 

Improved Mobility And Stability

With improved mobility and stability, we increase our capacity to produce power and maintain good form. Weightlifting shoes have ankle support, elevated heel, and a solid incompressible base, which enhances mobility during lifts, particularly in the knee, ankle, and hip areas.

Poor hip and ankle flexion will limit you from obtaining max power especially when doing your squats. Ensure the shoe you pick will allow utmost mobility in all postures throughout your exercises.

Straps to ensure comfortable weightlifting and support:

Juggernaut Powerlifting Shoe

Unlike running shoes, powerlifting shoes are fitted with straps to secure your feet in place preventing them for moving frontward displacement, again ensuring maximum stability and force transmission.

Solid Base

Along with elevated heels, your weightlifting shoes should provide a solid base (Wooden or EVA heels) to help you resist weight. The worst that can happen during a workout is lifting on an unstable surface; a hard base not only makes you feel more secure but also increases your ability to maintain correct posture and form.

Weightlifting and bodybuilding gym shoes have rubber soles, which are the best for traction as well as support. In addition, to avoid slippage when working out - it is advisable to have shoes that will have you firmly fixed to the ground.


What to look for In a Weight Lifting Gym Shoe

If the shoe fits perfect, you have the greatest potential to lift the maximum weight possible. So when buying look for:

If the Shoe Fits

First and most importantly, make sure the shoes is fits your feet properly. If you have to purchase a pair, which may go for $100 or more, be sure to pick one that keeps you comfortable and secure throughout grueling gym sessions.

You want shoes that fairly comfy but not too tight you can barely wriggle your toes. You don’t want a shoe that’s too big either, as you don’t want your foot to wiggle about while you train. It’s advised that any more than a thumb-length of room in the toe cap is too much. If your toe hits the top of the shoe, it is also OK so long as it is not overbearingly tight – most shoes give half a size after wearing them in.

 

Does It Offer Maximum Support?

After knowing what fits, look at how much support the shoe will offer when conducting your exercises. As stated earlier, we are not interested in ‘cushion’ support, we are after firm support that makes you feel sturdy under your feet.

Lifting with firm support is very useful especially for those with weak ankles, they offer more support, which will allow you hoist even more weight.

Therefore, when planning to buy ensure you have the following readily available;

  • The nature of your workout: what type of workout routines do you do?
  • Femur size: low heels will work for short femurs, high heels are ideal for long femurs (upper thigh bone).
  • Foot size: choose what fits right— not too tight not too loose. Best rule of thumb is to forget about EUR, UK or US sizing – and simply look inside the lapel of your shoe for a measurement in Centimeters (CM) or Inches. This will often reflect your size most accurately!
  • Personal Touch: what’s your favorite color, brand or style?


Having stressed enough the benefits of workout shoes, you now know why next time you need to invest in a quality pair of shoes. You are happier when the effort you put in working out produces results, if anything is limiting your full potential then you are probably struggling more and gaining less. Consider investing in a pair; two pairs are even better!

 

May 30, 2017 by Iron Tanks

Christmas Gift Ideas For Powerlifters, Bodybuilders & Gym Junkies!

It's getting toward that time of year again where we ask ourselves "What do I get him/her for Xmas"?

The great news is that, if your brother, sister, partner, friend, husband or wife goes to the gym - we've definitely got you covered.

Whether they are a novice who has just joined the gym, or they are a seasoned bodybuilder or power lifter - we've got a present for everyone.

Take a look at the various collections below - you're absolutely sure to find something in here!

Mens Gym Wear

Womens Gym Wear

Bodybuilding And Powerlifting Shoes

Weightlifting Belts

Gym Accessories

Lifting Straps And Wraps

And if you're simply not sure, why not get them a Gift Card? These are a great idea, and arrive digitally if you have left your gift very last minute! 

All the best & happy shopping. Don't forget, if you have any questions simply support@irontanks.com.au 

November 22, 2016 by Iron Tanks

How to Bench Press: Powerlifting & Bodybuilding

We're going to be bringing you a lot of good content from the best in the business on a fortnightly basis. It will cover training, nutrition and all the latest scientifically backed research. Todays article is an excerpt from a larger guide written by Greg Nuckols. Greg is well equipped in the area of Powerlifting, and todays article focuses on some common bench press FAQ's.

 

Can I maximize chest and triceps development with JUST the bench press?

 

Can you grow your chest and triceps if you primarily just focus on the bench press? Sure.

Will the bench press, alone, maximize chest and triceps development?  Probably not.

For starters, research has shown that different regions of a muscle are activated and grow to different degrees based on the exercise performed.  So, to fully develop the entirety of a muscle, you’ll need some exercise variety.  You don’t need to take the full-on muscle confusion route, but you should probably have at least 2-3 movements in your training routine targeting each muscle if overall hypertrophy is your goal.

This is doubly true for the long head of the triceps.  The long head of your triceps is a two-joint muscle.  The other two heads only cross the elbow, while the long head also crosses the shoulder to aid in shoulder extension.  Research has shown that the long head of the triceps isn’t activated to the same degree as the other two heads in pure elbow extension tasks until the muscles are near-maximally challenged, or until they get very fatigued.  Because of that, the bench probably doesn’t train the long head of your triceps nearly as much as the other two heads.  To round out triceps development, movements with higher shoulder extension demands (like overhead triceps extensions or hybrid skull crusher/pullovers) will help grow the long head of the triceps.

 

What should I do about elbow and shoulder pain at the bottom of the bench?

 

If the pain is severe, if it has stuck around for more than a couple of weeks, or if it persists outside the gym, see a physical therapist and completely disregard the rest of this section.  This section is not for you.  You need to seek professional help.

If it’s just a minor irritation, and it really only bothers you a bit when you’re training, then read on.

Shoulder pain could come from a lot of different sources, from mild impingement (potentially from not retracting your shoulder blades when you set up), to a bit of capsular inflammation (just from the repetitive stress of benching hard), to tendonitis at the origin of your biceps (which originate just above your shoulder).

For most people, these five things will help, when coupled with a 30-50% reduction in bench volume until the discomfort subsides:

  1. Make sure your shoulder blades are retracted.  If you already retract your shoulder blades, then try playing around with how much you depress or elevate your scapulae when setting up.  I personally feel a bit of shoulder discomfort when retracting and depressing my scapulae, but my shoulders feel great with retraction and very slight elevation.

  2. Make sure you’re doing pulling movements (like rows and pull-ups) to provide stability for the joint.  If your shoulders are bugging you, make sure you’re doing at least one set of upper body pulling for each set of pressing.

  3. Train your external rotators through a fair amount of internal rotation.  This movement is my go-to.  Not only do your external rotators need to be strong, but they also need to be extensible enough to allow your shoulders to get into enough internalrotation.  This movement will help you strengthen and mobilize your external rotators in the plane you’ll be benching.

  4. Add in some push-ups with scapular protraction at the top (often called “push-ups plus“).  This will help train your serratus anterior, which aids in stabilizing your scapulae.  Most people neglect their serratus anterior to their own detriment (although if you’re already doing other pressing movements that allow your scapulae to move freely – like overhead press or dips – you’re probably fine).

  5. Add in some incline curls and light flyes.  A lot of lifters get tight pecs and biceps, and loosening them up while building a little more strength through a longer-than-necessary range of motion can work wonders.  With the incline curls, pull your shoulder blades together, push your chest high, and turn your palms out a little bit (instead of letting them face straight ahead).  You should feel a good stretch in your biceps as you lower each rep.  Don’t cheat range of motion on these, and make sure you’re getting a solid stretch for 2-3 seconds on each rep.  For the flyes, be conservative with loading.  I generally don’t go over 20-25lbs, even with a bench in the mid 400s; you want to be able to stretch your pecs to make sure they have more than enough range of motion for the bench press, without putting a ton of extra stress on your shoulders.  Play around with how much you abduct your shoulders to see where you get the best stretch, and lower each rep to the point that you feel a slight stretch, holding the stretched position for 2-3 seconds.  Try to get a bit lower on each rep if possible.  For both of these movements, sets of 15-20 tend to work best to allow enough loading that you can actually stretch the muscle and have a meaningful training effect without adding too much stress to the joints.

power lifting


Incline curls: my go-to biceps exercise for happy elbows with heavy bench training.

 

Many elbow issues start as shoulder issues, even without shoulder pain.  If the shoulders won’t internally rotate enough, that can stress the medial side of the elbow.  If your elbows bug you a bit when you bench press regularly, but you can reverse-grip bench (with your shoulders externally rotated) pain-free, then your elbow issue is likely starting at your shoulder.  If that’s the case – medial elbow pain that goes away or is significantly diminished with pressing with a neutral or underhand grip – then give the recommended exercises above a shot.

If it’s some tenderness more on the back side of your elbow, right on your olecranon or just above it, then it’s probably triceps tendonitis.  For tendonitis, rest is your ally; avoid heavy pressing for a few weeks, and then ease back into it slowly.  While you’re away from heavy pressing, some eccentric training can be beneficial (this article talks a bit about mechanisms; this isn’t a rehab article, but if you’re interested in pursuing this topic further, just pubmed search “tendonitis eccentric exercise” or “tendinopathy eccentric exercise” and lots of great info will come up).  This is easiest to do with a training partner and exercise machines.  Get your partner to help you raise the weight, and then lower it under control (2-3 second eccentric) by yourself.  Start with a weight where you’ll be below your pain threshold (half the weight you’d generally use for that exercise is a good starting point) when lowering the load, and get your partner to help you enough on the concentric that you stay below your pain threshold while lifting the load as well.

Time away from heavy pressing coupled with eccentric exercise can help pec tendonitis as well.

The final common issue people have when benching is discomfort at the biceps insertion (near the elbow on the front side).  The same basic strategy (rest and eccentric exercise) can help this issue as well.  Once your biceps insertion starts feeling more comfortable, add in the incline curls to make sure the muscle stays loose and strong through a full range of motion.  Once it’s feeling 100% again, add in regular training for your biceps, just as you’d train your triceps.  Anecdotally, biceps pain when benching tends to be most common with powerlifters who have really strong triceps, but who tend to neglect their biceps.

Final disclaimer:  I’m not a physical therapist, and everything in this section should simply be taken as my observations from biomechanical reasoning, my own training, and from the clients I’ve worked with.  Don’t take any of it to be a hard-and-fast prescription.  If you’re in quite a bit of discomfort when benching, see a physical therapist.

 

How do I choose a grip width?  What are the pros and cons to each?

 

For strength, the name of the game is troubleshooting.

Odds are, your strongest grip right now will simply be the one you’ve used the most up to this point, since strength is quite specific. You’re simply the most skilled with the grip you use the most often.  However, that doesn’t necessarily mean that your current grip gives you the most potential to be the strongest.

Most (though not all) world-class benchers bench with a wide grip.  In fact, most of them bench with the maximum legal grip width with their pointer fingers on the grip rings – 81cm apart.

It makes sense that a wide grip should be the strongest grip.  Range of motion will be shorter, though that isn’t a huge issue since fatigue likely won’t play a role in a 1rm attempt.  However, horizontal abduction and shoulder extension range of motion will also be shortened at the bottom of the lift, and that is likely meaningful and beneficial.  Additionally, with a wide grip, you naturally won’t touch the bar quite as low on your chest, which makes the lift a bit easier on your front delts.  Furthermore, with a wide grip, the midrange and lockout will generally be easier as well, since the pecs won’t be quite as shortened (closer to resting length = capable of producing more force) since a wide grip inherently means the shoulders will be more horizontally extended at any given point in the movement.

However, a wide grip may not be strongest for you.  To troubleshoot, simply work up to around 80% of your max with your strongest grip.  Then do 2-3 singles with a grip that’s 1-2 inches wider.  Then do 2-3 singles with a grip that’s 1-2 inches narrower. Did either of those grips feel almost as strong as your typical grip, in spite of having not practiced with it?  If so, stick with that for about half of your pressing for a month or two (you can just alternate it with your normal grip, trading off each set).  If your strength with your new grip surpasses your strength with current grip width, stick with it, and experiment even further in that direction (i.e. if 1 inch wider than your prior grip was stronger, try 2-3 inches wider next).  If not, stick with your current grip width and experiment in the other direction.

For building muscle, a more moderate grip is probably better as a default grip width – maybe 1.5x shoulder width, which works out to around pinky fingers on the grip rings for most people.  This will allow a slightly longer range of motion than benching with a wide grip, which is probably going to be better for hypertrophy.  For the same reason, I think a lot of powerlifters should get a decent amount of their bench volume with a grip slightly narrower than the one they compete with as well.

In general, benching with a wide grip allows most people to lift more weight, it’s generally easier on the elbows, but it may not be quite as good for building muscle (due to limited ROM) and may increase risk of shoulder impingement (since your shoulders will be slightly more abducted).

On the other hand, benching with a narrower grip probably won’t let you lift as much weight, but it may be a better overall mass builder due to the increased range of motion.  Your shoulder impingement risk is probably lower with a closer grip, but the movement may be rougher on your elbows, and anterior shoulder stress is quite a bit higher since shoulder flexion demands will typically be higher.

 

What should I do about wrist pain?

 

First things first, check your wrist position.  If they’re cocked back, then just sit the bar a bit lower in your palm and don’t cock your wrists back quite as much.

If issues persist, get some wrist wraps.  That should fix the issue.

If the pain is on the thumb side of your wrist, consider bringing your grip in a little bit.  The wider the grip, the greater the odds are of a tendon getting pinched on the medial side of your wrist, or the medial side of the joint just getting compressed uncomfortably.

 

Should I mix things up with incline and decline?

 

Incline press will train your front delts slightly harder than flat bench will, and maybe your upper pecs as well. However, based on the available research, it seems like incline still doesn’t challenge your upper pecs quite as much reverse grip benching with a wide grip does.  This matches my own experience as well. Incline press never seems to make my upper chest super sore, but if I reverse grip bench after a couple of months away from the movement, my upper pecs always get outrageously sore.

If at all possible, incline press with a low incline (15-30 degrees) if you’re primarily incline pressing to train your pecs.  Most incline benches at commercial gyms are at a 45-degree angle, which seems to shift way too much of the emphasis to your delts.  If your gym has adjustable DB benches and a power rack, you can do low incline press out of the rack, though.  In my bro-certified opinion, this makes the movement a better pec developer and doesn’t strain the shoulder joint quite as much.

In my personal opinion, decline press is primarily an ego lift.  It can be a solid bench substitute for some people with shoulder problems since it’s easier to naturally limit range of motion, but for most people it doesn’t have much of a payoff.  The range of motion is shorter and muscle activation in the prime movers is either the same or lower across the board when compared to flat bench.  Dips are a much better movement to train your pecs and triceps at that pressing angle since your scapulae can still move freely, and since you can achieve greater range of motion.

This excerpt was written by Greg Nuckols

For the full article, click on his name!

June 28, 2016 by Iron Tanks

Where to buy the Best Men's & Women's Gym Wear? Right here of course.

Hello team Iron, the pointy end of the year is indeed getting pointier. If you were looking for some last minute Christmas gifts, we believe we can help. After all, we consider ourselves the toughest brand going around!

Whether you're generally into gym & fitness, Crossfit is your game, or you're a hardcore powerlifter & bodybuilder - we've got you covered!


Check out some amazing clearance and sale items, strictly while stocks last! View all men's and women's gym wear specials!

 

Mens Gym Singlet

 

Womens gym leggings

 

Needing help? Just drop us a line! Contact our support team!

December 17, 2015 by Iron Tanks

Christmas so close. Funny gym wear could be the answer!

Hey guys, hope you are all well!

We try not to take ourselves too seriously. On occasion, we have the odd tongue in cheek garment done in limited runs - well, this one has been part of our range for some time now and will continue to be. It's sort of a cornerstone of the brand since its inception, 3 years ago.

It's great to see the tags and comments on social media, the laughs and tear emoticons such a tank top can bring!

Funny Gym Singlet

 

Our comedy gym singlets might not be for everyone, but we can guarantee you'll get some smirks with this one! :) It is now restocked in two colours for your comic relief.

 

Happy training!
#Team Iron

 

www.irontanksgymgear.com

 

 

December 08, 2015 by Iron Tanks

Weightlifting, Bodybuilding & Powerlifting Belts - What Should I Buy?

Hi team iron, welcome to our latest blog post!


Today we wanted to discuss yet another question we get regularly.

What belt do I buy? 10mm, 13mm, quick release, single prong, olympic, neoprene? We get these questions quite a lot.

So we're going to break the belts up in 3 categories. 1. Lever Belts 2. Quick Release/Single Prong. 3. Bodybuilding, Neoprene & Olympic Belts.

1. Lever Weightlifting Belts - From our range, these belts are our most popular. They look good, they feel good. They're made from a nice, stiff, cowhide leather. They come with our ever popular "Tank" lever buckle, the strongest we currently know of. These are a sturdy, heavy duty lifting belt made for serious lifters. They have great longevity and are a good long term investment.

Black Lever Weightlifting Belts

 

They come in 10mm and 13mm (which is the thickness of the belt). The lever belts in our range are also 100% IPF approved. So, 10 or 13mm? It comes down to personal preference. Some don't like the brutality of the 13mm and prefer the 10mm which is super supportive in it's own right. If you are after a ridiculous amount of support, 13mm is the way to go - just be prepared to be a little uncomfortable until you break it in.

 

2. Quick Release & Single Prong Powerlifting Belt - These belts are another great option for those not wanting to outlay for the lever variety, and not thinking of competing (in the IPF anyway - these are still a great belt for high end lifters). The leather is just as tough as our lever variety. Super supportive, tough and rugged. The differences lay in the mechanism which is personal preference!

 

weightlifting belt

 

3. Bodybuilding, Neoprene & Olympic Belts - while these belts typically offer less support than the lever and quick release variety, they are still very useful. Many people opt for this belt if comfort is king. Out of the box they are easy to wear, and super comfortable. They are typically thinner and less rigid than the former 2 - but they are still supportive enough. Those starting out, or wanting just an additional layer of support find this type of belt very useful. These type of lifting belts aren't as brutal as the former two. Typically even professional bodybuilders will opt for a contoured belt for comfort and versatility.

 

gym belt

So there you have it, many options for various people. If you'd like to know what belt is best for you, just get in touch and we'll be able to guide you! Head on over to support.irontanksgymgear.com for additional help!

 

 

 

November 30, 2015 by Iron Tanks

Bodybuilding Singlets - Muscle Tanks, Gym Vests, Stringers? What's For Me?

We are often asked about our different tank tops and styles. So each week we aim to have a fresh news or blog post about our gear. Whether it's describing the cut of of a garment, its fabric, or a tutorial on how to use your new weightlifting belt - we've got you covered.

So, in our range we have a few different cuts of singlets. See below.

 

1. N1 Classic T-Back Singlet

 

N1 Classic T-Back Singlet

2. Marauder Stringer Tank Top

Black Marauder Stringer Tank Top

 

3. Iron Muscle Vest/Tank Top.

 

Iron Muscle Vest

 

 

 

 

So what are the differences here? All feature our super comfortable 180gsm cotton fabric. But each cut slightly differs. The N1 Classic featured first is a traditional t-back singlet. It covers a little more of your chest up while still revealing your back musculature nicely. A popular choice in our range, great all rounder.


Next up is our men's Marauder gym singlet / vest. This is another classic - and featured heavily in the 70's and 80's - super revealing cut, stringer straps and shows of as much of your hard work as possible. It is known as a y-back for the shape the rear portion makes at the upper back. The marauder is the most revealing singlet in our range.

Last, another popular singlet - The Iron Muscle tank. These are popular throughout the decades, they're just a good workout tank top full stop. Super comfortable, loose fitting and bold.

Whatever your choice, you can't go wrong. They are all equally great - and which you choose comes down to your style and personal preference.


Questions or queries? Drop us a line!

 

www.irontanksgymgear.com

November 27, 2015 by Iron Tanks

Men's & Women's Gym Wear - Why Buy From Us?

Here at Iron Tanks, we're continually innovating and refining each and every one of our product arms. We're not just your standard run-of-the-mill hit & run store. This is quite evident in our testimonials and customer reviews.

All the details matter to us, from the GSM of the cotton fabric in the garments, the stretch of a waist band, the metal detailing on a drawstring or even finding the perfect thickness on the outersole of our bodybuilding shoes.

 

woman wearing yellow muscle tank

 

What's different about us is that we are passionate about bodybuilding, powerlifting and anything gym related. We cater to everyone's requirements. Love crossfit? No worries. Strong man? Easy done. Just starting out and wet behind the ears to the gym world? Too easy. We pride ourselves on customer service, rapport and building trust. We always go beyond the call of duty. We're proud of this - and we appreciate each and every one of you more than you know. When one of the team is out & about and we see an unfamiliar face wearing our gym shoes, wrist wraps or gym apparel - we're completely chuffed.

iron mesh jersey

 

We will continually push the boundaries in providing quality garments, gym accessories and and footwear. 

 #Team Iron

November 25, 2015 by Iron Tanks