EQI stands for Eccentric Quasi Isometrics
It's a little known technique that is effective for working the muscles hard at the end of a set.
It can also produce quite a lot of soreness
So enjoy that...
The main thing about EQI's is that you fight to hold each position for as long as you can whilst very slowly fighting gravity.
Also be very careful of your form and safety on any exercises you chose to apply this to such as anything over head or keeping the spine in a good position.
Providing you have healthy shoulders and elbows this is a fantastic variation on a standard decline press up
By placing the hands on raised surfaces, this allows a great range of motion in the bottom position - the point where the face usually meets the floor and stops you going further.
This also works well for the standard press up exercise too although most people don't have the same range of motion issues.
This is a good little exercise combination that can either be used as 1) a compound set (2 exercises back to back on the same muscle group)
In this example it will require some trial and error. Depending on your goals, pick a weight for the incline bench and then pick a slightly lighter than normal weight for the flat bench.
Perform 1 set of the incline bench and either rest for a few seconds while adjusting the bench or go straight into the next set which would be the flat bench press.
2) a mechanical drop set (completing an exercise to failure then performing an "easier" similar set to near failure or temporary failure)
In this example most people can handle more weight for a flat bench than for an incline bench. So you start with the more difficult incline bench and go to temporary failure.
Then drop to the mechanically easier flat bench using the same weight and go to temporary failure.
Good luck and expect some soreness.
Incline Chest Press
Flat Chest Press
With nearly every exercise, performing a unilateral (1 arm / 1 leg) version brings the core muscles into play a lot more.
With an exercise like the chest press, performing the exercise 1 arm at a time means the weight tries to rotate the body. The role of the core in this instance is to prevent that - known as anti-rotation.
It's an important way to strengthen the core muscles which has a lot of carry over to sports and other exercises.
So not only are you working the chest, shoulders and triceps, you are getting a lot of core muscles fired up too.
-Adjust seat height so lower handles are at or slightly below chest height. Tall people may need upper handles for comfort.
-Hold one handle at width that allows wrist to be straight, do not allow hand to bend back either
-Sit with back firmly against back rest and squeeze shoulders back and down. Should feel back muscles tighten. Brace abdominals and take a deep breath in.
-Breathe out hard and press handle away from body until arm is extended.
-Lower handle back towards body as breathing in. Stop once elbow is roughly in line with body (do not allow weights to rest) and repeat.
-Complete all reps with one arm before switching sides
The floor press is a great alternative to the standard bench press exercise.
Especially if your shoulders or elbows are starting to feel a bit banged up from a lot of pressing exercises.
This is mainly because the floor press limits the range of motion you can put those joints through.
It's also useful alternative to know when you're number 15 in a queue of people waiting for a spare bench on a Monday night (aka International Chest Day)
The one key thing to note - Lower the weights to the floor WITH CONTROL as I would like you to leave the session with elbows and forearms intact!
• Lay with back on floor, knees bent and feet flat on floor. Abdominals braced
• Hold a dumbbell in each hand, with elbows approximately 45 degrees to body. Hands should be directly over elbows.
• Pull shoulders back and down and take a deep breath in.
• Breathe out whilst pressing dumbbells directly up above shoulders until arms fully extended.
• Breathe in whilst returning dumbbells to start position.
This is my, mostly, Personal Trainer musings and information which I hope you'll find helpful!