Ben Simmons' 3 Basic Workouts Essential For Gains

How Australia's favourite export right now forges a strong and stable upper body.
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The core of a strong ball game is a strong core. Literally. Most of Ben Simmons' workout is purposed towards optimising balance through maintaining a superior trunk. Strong chest, back, abs and obliques guarantee stability that can then be transferred through the legs and on to the court.

Ben has been peppering his Instagram with a few of his favourite movements over the last year or so. Here’s the best three from Ben Simmon's workout we think will bring you optimum results heading into the new year.

Dumbbell Bench

The dumbbell bench naturally demands a certain balance and range of motion that the standard bench press can’t give you. Targeting pecs, biceps, triceps, and shoulders, this is a very basic movement that can bring fast results.

A study in the Journal of Strength and Conditioning Research found that the pecs would always be more activated on the dumbbell bench due to participants having to bring the bells together at the conclusion of each rep - something the regular bench press doesn't afford.

One-Handed Fly Pull

The one-handed fly pull absolutely burns the shoulders and allows you to isolate the entirety of the muscles in the area. It’s recommended that you stabilize the rest of your body and not allow yourself to be pulled by the weight - as Ben is clearly demonstrating above. Doing so will also result in a hard tense of your obliques. Pull the cable from one side of your body to the other. Repeat.

Although the guys at Muscle And Strength prefer a bent over version, they suggest squeezing the shoulder blade back at the top of the movement for a brief moment to increase workout results.

Dumbbell Rows

Another simple yet essential ally in your mission to join the NBA (or just get shredded), is the dumbbell row. As Ben is so eloquently demonstrating, merely place one hand on a gym bench and bend so that your torso is near-parallel with the floor. Next, pull the dumbbell from full extension, locking your shoulder in place to maximise gains.

Fitness And Power agree this movement is perfect for building strength from wrist to back:

‘One-arm dumbbell rows will help you develop thickness through your entire back – the upper, middle and lower part of it, strengthen your chest muscles and train your triceps, rhomboids and erector spinae.’

We can't guarantee results. But hey, if it’s working for Ben Simmons, it’s certainly worth a crack.

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