We’re all in the gym for different reasons. Some want to get strong and bulk up, others want to lose weight, keep their heart healthy and get in shape. No matter your goal, however, we all have one thing in common—stability.
Just as we train particular sets of muscles in order to grow and perform better, it is also vital we devote the same time – if not more—to working on underlying stability muscles that allow our body to accommodate such exercises.
By developing core components of our body’s mobility and stability systems, we’ll have better control of our movements, energy, and stress exerted during exercise. As well, you will increase your overall strength significantly.
What is Active Stability?
Active stability is your body’s ability to make movements based on the signals sent by your brain. This process largely involves our overall muscle structure, since it’s our muscles that allow us to move our bones and joints. Improving our active stability will grant more strength and stamina allowing us to exercise with longer duration and more force.
What is Passive Stability?
Passive stability is your body’s ability to perform core movements without physical restriction.
Your passive stability is essentially the “hardware” of your body; for example, your bones and the cartilage and ligaments that connect them. Think of it this way: If passive stability is your body’s hardware, active stability is your body’s software. Computer hardware is any physical device used in or with your machine, whereas software is a collection of code installed onto your computer's hard drive.
For example… if you’re performing a bicep curl, your active stability muscles are engaged when you’re trying to lift the dumbbell or barbell to execute the rep. Your passive stability muscles are involved in the actual act of moving your elbow, wrist, and fingers during the movement.
How can I Improve My Stability?
Your overall stability is primarily dictated by a group of muscles, and these muscles can be trained in a manner similar to the way our other muscles are trained.
There have been numerous ways published over the years for how to improve your stability. Today EC Athlete Cody is going to show us a few exercises he does to improve his functionality and stability while simultaneously targeting his chest, bicep, and triceps muscles.
Note: These specific exercises also target the chest, bicep, and triceps muscles.
Some tips from Cody before you get started…
1) Focus on really feeling the muscle group you are working out. MMC, aka mind muscle connection, is imperative, especially when it comes to stability training.
2) Breathe through every rep. Breathing through each rep will help with power with each rep.
3) Ditch the heavyweights if it impacts form! Focus on proper form and feeling the muscle work through each rep.
Now to dive into the exercises…
**Note: Perform exercises in any order you’d like. 3 sets of 8-12 reps**
#1 Banded Triceps Pushdown Burnout
#2 Banded Triceps Pushdown Burnout (Wide)
#3 Reverse Grip Inclined Triceps Pushups
#4 Inclined Triceps Pushups (Normal grip)
#5 Single Arm Inclined Triceps Pushups
#6 Medicine Ball Triceps Press
#7 Medicine Ball Chest Press
#8 Medicine Ball Alternating-Sides Triceps Burnout
#9 Kettle Bell Curls
#10 Kettle Bell Curls into Shoulder Press
#11 Single Arm Barbell Triceps Extensions
#12 Single Arm Barbell Curl into Triceps Extensions
#13 Alternating Weight Chest Press
#14 Plate Curls