The floor slide will dynamically stretch the pecs and the front of your shoulders. It'll activate the often dormant upper back and shoulder-stabilizing muscles. You need to wake these up if you're training upper body!
It'll also train you to depress and retract the shoulder blades. This position has huge carryover to exercises like rows and pulldowns, but also the bench press and squat setup.
How to Do It
Lie on your back with the arms angled up to about 45 degrees.
Start the movement by pulling the elbows down towards your hips, like a lat pulldown, while lightly pressing the forearms into the ground at all times.
Press your arms back up, like a shoulder press, to start position, and repeat.
The glutes play a larger role in sports performance than just keeping your jock from falling down. As part of your posterior chain of muscles, properly trained glutes can help you jump higher and sprint faster.
There are plenty of ways to ratchet up the intensity of a set, like forced reps, Tom Platz iso-holds, and rest/pause sets, but you need to apply them in two-week waves.
In his first TNT article, big Dave Tate cut through the BS and dropped some great training info on us. This week Dave provides us with a few more explosive tips and tricks, this time for the more advanced trainee.