The Protein Corner

Table of Contents + Instructions Expert Tips Mike's Take Incline Dumbbell Press Alternatives 3 Incline Dumbbell Press Workouts Muscles Worked by the Incline Dumbbell Press More Chest Exercises and Workouts Instructions Set an adjustable bench to about 30 degrees. Sit on the edge of the bench, holding a dumbbell in each hand, with the dumbbells resting vertically on your thighs. Lean back and kick your thighs (and the dumbbells) toward your chest, rolling back onto the bench until you’re lying against the backrest with the dumbbells at either side of your upper chest. Pull your shoulder blades together and toward your butt, plant your feet firmly on the floor, and push the dumbbells straight up until your arms are locked. Lower the dumbbells by reversing the motion until the handles are level with your chest, then repeat. When you’re finished with a set, shift the dumbbells onto your thighs and sit up by swinging your legs and dumbbells downward and you...

In 3 months of Legion’s body transformation coaching , Mike lost 10 pounds, 12% body fat, and gained significant muscle and strength. Mike had followed Legion for years and used Legion’s supplements. He’d already lost close to 50 pounds through diet and cardio alone, and he’d done it fast. But losing weight that quickly came with a trade-off. Along with the fat, he’d lost muscle too, leaving him lighter, but not exactly in the shape he wanted. With his coach’s help, he addressed that imbalance, and the results came fast. Here are his results: Mike’s Journey When Mike started coaching, his work ethic was never the problem. He’d already proven that by quitting drinking and losing weight on his own. “I need to start weight training again. My wife asked me where my legs and shoulders went ,” he joked. He wanted a coach who could hold him accountable, but give him grace at times for his “dad life” with a 2-year-old. His coach built a nu...

A “crash diet” is defined as “a way of losing body weight quickly by eating very little,” and nearly every YouTube doctor, social media influencer, and personal trainer will tell you this is the absolute worst way to lose weight. Slash your calories too low and lose weight too fast, they warn, and you’ll burn muscle , “ damage ” your metabolism, and quickly regain all of the weight you lost. Instead, they advocate a “slow and steady” approach: eat a little less, move a little more, and let weight loss occur as a side effect of a healthy lifestyle rather than as the explicit goal. This approach can work, but it fails more often than not. For many, “crash dieting” is superior to the “slow and steady” approach to fat loss. Here’s why. 1. Crash Diets Are Usually Easier to Stick to than Gradual Weight Loss Diets Whether you lose weight quickly or slowly, dieting is always unpleasant. What makes it worth it? Rapid, visible progress. Co...