Training tip from IFBB Pro Figure Champion Ava Cowan…
Delts- The love of training them, and that I certainly do!
I prefer to explore all angles, hand positions and planes of motion. My goal is to target every single fiber, front to back equally, creating beautifully developed symmetrical shoulders.
In this exercise, the dumbbell front raise on incline bench, targets the anterior delts.
Incline front raises, using a pronated hand position (palms facing the floor) may be alternated with a semi-supinated (palms facing each other) grip.
-Start this exercise by lying supine on an incline bench set to 45 degrees.Â
-With the elbows slightly bent, raise the dumbbells using your shoulders until your arms are parallel to the floor or slightly higher.Â
-Keep a slight bend in the elbow and raise the weight.Â
-Stay in control of the exercise with a tempo of a count of two up and four on the way down. -Lower the weight under control to a dead stop before repeating.
Rest: 90 seconds
– The feeling of contentment to me is one of the most satisfying feelings in life. I can usually feel this to be present when I have arrived at and have become a higher version of myself, within my life’s journey, and fitness is a part of that journey.
– I thought to look up the definition. And after combing through several variations of the definition, this is a portion of one that resonated with me the most.
“Contentment is a mental or emotional state of satisfaction maybe drawn from being at ease in one’s situation, body and mind. Colloquially speaking, contentment could be a state of having accepted one’s situation and is a milder and more tentative form of happiness.”
– When I looked at this photograph last night, that is the exact emotion I see emitting through my eyes. I absolutely looked past the weight training aspect of the image. A moment in time and there I was… content.
– Contentment on my fitness journey in life captured in the moment.
An outstanding workout series I photographed over a few days with IFBB Figure Professional Ava Cowan. “Professional” for sure when it comes to Ava!
And be sure to “Like” the Facebook page for our gym shoot location Palm Springs Fitness Center, my favorite gym and to keep up with my posting over there as Social Media Manager. It helps me a lot and I promise to make it fun! Thanks!
Deadlifts done right with IFBB Professional Figure Competitor Ava Cowan…
With feet flat beneath bar, squat down and grasp bar with shoulder width or slightly wider overhand or mixed grip. Start with light weight to not only warm up but to determine what you are capable of lifting.
The addition of wrist straps can great improve your ability to perform multiple reps as well as more weight. If no straps are used, a mixed grip is a great way to grip the bar.
Start with 2 sets of 15 reps before moving into working weight.
Lift bar by extending hips and knees to full extension, keeping the bar close to the body throughout the movement. Keep your back flat throughout the exercise and pull shoulders back being mindful not to round the shoulders. Also, keep knees pointing the same direction as your feet. Return and repeat.
The simplified version of the muscles used are:
The grip strength (finger flexors) and the lower back (erector spinae) work isometrically to keep the bar held in the hands and to keep the spine from rounding.
The gluteus maximus and hamstrings work to extend the hip joint.
The quadriceps work to extend the knee joint.
The adductor magnus works to stabilize the legs.
Core musculature remains braced to stabilize the spine.
One of my favorite photo shoots ever. Spending four days in a gym and evenings poolside photographing Ava Cowan. The best!
There is an actual purpose for all of those mirrors in the gym. Just like IFBB Figure Pro Ava is doing here. Watch your form, the movement of the muscles as you do your lifts. It will get you in touch with actually what is happening and also keep you doing things right.
Ava was here at Palm Springs Fitness Center week doing a photo shoot for a workout magazine series. One of the most respected and admired women in the fitness business. Thanks Ava Cowan!
In my years as a photographer in the world of bodybuilding and fitness, I have for a long time been asked many times over and over…. “Have you ever photographed ________?”. And the person I always get asked about more often than any other has always been this glorious, gorgeous, wonderful creature on Earth…. Ava Cowan. One of the world’s best known, most popular and respected IFBB Figure Pro’s ever. Over 1,000,000 Facebook fans alone. So the answer is Yes, I have photographed Ava Cowan!
I could post one great photograph of Sasha Brown everyday from this photo shoot with her and have enough photos for a year. Sasha looked just too incredible for words. And we had just the best time doing this photo shoot around the Salton Sea. Just too good!
Ava Cowan, one of the preeminent women in the world of fitness, shared a photograph on Facebook from one of our photo shoots. So I thought I would share it back. Because she is just too outstanding for words!