Adam Pfau on Instagram: "3 Tricep Pushdown Tips First, use an overhand grip. An underhand grip hits the same part of your tricep but puts your wrist in a vulnerable position while also limiting the weight you can lift. Second, avoid bending your wrists back but instead keep your wrists neutral in order to avoid unnecessary stress on your wrists. Third, rather than lean too far forward which takes emphasis off your triceps, just lean forward slightly to maximize tricep activation."
0:12
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Adam Pfau on Instagram: "3 Tricep Pushdown Tips First, use an overhand grip. An underhand grip hits the same part of your tricep but puts your wrist in a vulnerable position while
686 likes, 3 comments - apfau on September 10, 2025: "3 Tricep Pushdown TipsFirst, use an overhand grip. An underhand grip hits the same part of your tricep but puts your wrist in a vulnerable position while also limiting the weight you can lift.Second, avoid bending your wrists back but instead keep your wrists neutral in order to avoid ...
67.2K views7 months ago
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Adam Pfau | Bad → Better → Best | Quad Exercises Bad: Goblet squats are bad for building your quads. The weight your legs can handle is far greater... | Instagram
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Adam Pfau | Bad → Better → Best | Quad Exercises Bad: Goblet squats are bad for
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How to GAIN MUSCLE without FAT💪🏼
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How to GAIN MUSCLE without FAT💪🏼
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Adam Pfau on Instagram: "BEHIND THE NECK PRESS by @apfau - Overhead presses are one of the most effective exercises for building your shoulders. You can do them seated or standing. You can also do them in front of you or behind your neck. However, I strongly advise NOT doing them behind your neck. - My most serious lifting injury was in 2009 when I was doing behind the neck presses and accidentally went too far down and felt something pop in my left shoulder. I couldn’t do any presses for about
0:14
Adam Pfau on Instagram: "BEHIND THE NECK PRESS by @apfau - Overhead presses are one of the most effective exercises for building your shoulders. You can do them seated or standing. You can also do them in front of you or behind your neck. However, I strongly advise NOT doing them behind your neck. - My most serious lifting injury was in 2009 when I was doing behind the neck presses and accidentally went too far down and felt something pop in my left shoulder. I couldn’t do any presses for about
Instagramapfau
753.2K viewsDec 12, 2021
Adam Pfau on Instagram: "Different bench grip widths will emphasize different muscles. A narrow grip will target mostly triceps but very little chest. A wider grip will emphasize more chest with less triceps. Your front delts will be minimally to moderately involved with all grips."
0:11
Adam Pfau on Instagram: "Different bench grip widths will emphasize different muscles. A narrow grip will target mostly triceps but very little chest. A wider grip will emphasize more chest with less triceps. Your front delts will be minimally to moderately involved with all grips."
Instagramapfau
308.6K views8 months ago
Adam Pfau on Instagram: "Lat pulldowns are one of the most popular back exercises. There are tons of different attachments and grips you can use and while there will be overlap of the muscles hit between all of them, you can emphasize different areas. If you use a medium grip, you’ll target your lats. If you use a narrow grip, you’ll target your lower lats. If you use an underhand grip, you’ll target your lower lats. If you use a wide grip, you’ll target your teres major and minor. If you use a
0:17
Adam Pfau on Instagram: "Lat pulldowns are one of the most popular back exercises. There are tons of different attachments and grips you can use and while there will be overlap of the muscles hit between all of them, you can emphasize different areas. If you use a medium grip, you’ll target your lats. If you use a narrow grip, you’ll target your lower lats. If you use an underhand grip, you’ll target your lower lats. If you use a wide grip, you’ll target your teres major and minor. If you use a
Instagramapfau
357K views8 months ago
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Adam Pfau on Instagram: "BEHIND THE NECK PRESS by @apfau - Overhead presses are one of the most effective exercises for building your shoulders. You can do them seated or standing. You can also do them in front of you or behind your neck. However, I strongly advise NOT doing them behind your neck. - My most serious lifting injury was in 2009 when I was doing behind the neck presses and accidentally went too far down and felt something pop in my left shoulder. I couldn’t do any presses for about
0:14
Adam Pfau on Instagram: "BEHIND THE NECK PRESS by @apfau - Overhead presses are one of the most effective exercises for building your shoulders. You can do them seated or standing. You can also do them in front of you or behind your neck. However, I strongly advise NOT doing them behind your neck. - My most serious lifting injury was in 2009 when I was doing behind the neck presses and accidentally went too far down and felt something pop in my left shoulder. I couldn’t do any presses for about
753.2K viewsDec 12, 2021
Instagramapfau
Adam Pfau on Instagram: "Different bench grip widths will emphasize different muscles. A narrow grip will target mostly triceps but very little chest. A wider grip will emphasize more chest with less triceps. Your front delts will be minimally to moderately involved with all grips."
0:11
Adam Pfau on Instagram: "Different bench grip widths will emphasize different muscles. A narrow grip will target mostly triceps but very little chest. A wider grip will emphasize more chest with less triceps. Your front delts will be minimally to moderately involved with all grips."
308.6K views8 months ago
Instagramapfau
Adam Pfau on Instagram: "Lat pulldowns are one of the most popular back exercises. There are tons of different attachments and grips you can use and while there will be overlap of the muscles hit between all of them, you can emphasize different areas. If you use a medium grip, you’ll target your lats. If you use a narrow grip, you’ll target your lower lats. If you use an underhand grip, you’ll target your lower lats. If you use a wide grip, you’ll target your teres major and minor. If you use a
0:17
Adam Pfau on Instagram: "Lat pulldowns are one of the most popular back exercises. There are tons of different attachments and grips you can use and while there will be overlap of the muscles hit between all of them, you can emphasize different areas. If you use a medium grip, you’ll target your lats. If you use a narrow grip, you’ll target your lower lats. If you use an underhand grip, you’ll target your lower lats. If you use a wide grip, you’ll target your teres major and minor. If you use a
357K views8 months ago
Instagramapfau
Adam Pfau on Instagram: "Different dip machine grips to emphasize different muscles 💪🏼"
0:17
Adam Pfau on Instagram: "Different dip machine grips to emphasize different muscles 💪🏼"
78.8K views2 months ago
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Adam Pfau on Instagram: "This morning’s live workout in case you missed it. @pfaufitnessapp is where you can find more info on training with me."
59:55
Adam Pfau on Instagram: "This morning’s live workout in case you missed it. @pfaufitnessapp is where you can find more info on training with me."
9.2K views2 months ago
Instagramapfau
Adam Pfau on Instagram: "3 Tricep Pushdown Tips First, use an overhand grip. An underhand grip hits the same part of your tricep but puts your wrist in a vulnerable position while also limiting the weight you can lift. Second, avoid bending your wrists back but instead keep your wrists neutral in order to avoid unnecessary stress on your wrists. Third, rather than lean too far forward which takes emphasis off your triceps, just lean forward slightly to maximize tricep activation."
0:12
Adam Pfau on Instagram: "3 Tricep Pushdown Tips First, use an overhand grip. An underhand grip hits the same part of your tricep but puts your wrist in a vulnerable position while also limiting the weight you can lift. Second, avoid bending your wrists back but instead keep your wrists neutral in order to avoid unnecessary stress on your wrists. Third, rather than lean too far forward which takes emphasis off your triceps, just lean forward slightly to maximize tricep activation."
13.4M viewsNov 24, 2024
Instagramapfau
Adam Pfau | Bad → Better → Best | Quad Exercises Bad: Goblet squats are bad for building your quads. The weight your legs can handle is far greater... | Instagram
0:26
Adam Pfau | Bad → Better → Best | Quad Exercises Bad: Goblet squats are bad for building your quads. The weight your legs can handle is far greater... | Instagram
85.5K views3 months ago
Instagramapfau
0:35
Adam Pfau on Instagram: "Does your chest day look like flat bench, incline bench, decline bench, flys, and dips? If it does, that’s a problem. Not because those exercises are bad, but because most of the muscle growth you’re going to get for your chest happens much earlier in the workout than people realize. Your first hard set for a muscle provides a large portion of the total growth stimulus. The second set adds a meaningful amount. The third set adds a little more. After that, returns drop of
81.6K views3 months ago
Instagramapfau
0:18
Adam Pfau on Instagram: "All tricep extensions involve all three heads of the tricep. The difference is which head gets emphasized more depending on arm position. If you set the cable up high, grab the rope with a neutral grip and push down, you’ll emphasize the lateral and medial head of your tricep. If you put the rope at the bottom, face away from the rope, and extend above your head, you’ll emphasize the long head of your tricep. If you get rid of the rope, grab the cable by the ball, and ex
1.9M views5 months ago
Instagramapfau
0:16
Adam Pfau on Instagram: "6 BENCH PRESS TIPS First, for your head position, your eyes should line up directly under the bar. Second, a slight arch will improve your range of motion and help you safely lift more weight. Third, rather than keeping your wrists bent which will put pressure on your wrists and forearms, keep them straight for a safer, more stable grip. Fourth, keep your shoulder blades retracted rather than allow them to roll forward. Fifth, keep your elbows tucked in order to reduce s
3.1M views11 months ago
Instagramapfau
0:18
How to GAIN MUSCLE without FAT💪🏼
12.1K viewsOct 21, 2022
YouTubeapfau
0:14
Adam Pfau on Instagram: "If you keep the bench flat, you’ll work your entire chest with some shoulder involvement. If you set the incline to 30 degrees, you’ll shift focus to your upper chest and your shoulders become a bit more involved. At 45 degrees, your upper chest activation remains about the same but your shoulder involvement increases. At 70 degrees, your shoulders are the primary target."
2.5M views6 months ago
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0:07
Adam Pfau on Instagram: "Cable rows are one of the most popular back exercises. Depending on your grip and arm angle, you can emphasize different areas of your back although there will be some overlap between all of them. A close grip with your elbows close to your sides will emphasize your lats. If you use a slightly wider grip and flare your elbows a bit, you’ll emphasize more upper and middle back. If you use a wide grip with your elbows even more flared, you’ll emphasize your upper back and
437.1K viewsApr 24, 2025
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0:19
Adam Pfau on Instagram: "Bad → Better → Best Fat Loss Foods There aren’t truly “good” or “bad” foods, but some foods make fat loss a lot easier than others. The difference mostly comes down to calorie density and food volume. Lower calorie, higher volume foods let you eat more, stay fuller, and stick to a deficit without feeling miserable. The “bad” options here don’t need to be avoided. They’re just higher in calories for the amount of food you get. Same idea with fruit. For the most part, no f
83.6K views3 months ago
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0:17
Lat Pulldown Variations
521.4K viewsDec 9, 2022
YouTubeapfau
0:25
Adam Pfau | Stop wasting time with 3 sets of 12. The idea that 12 reps is the “best” for muscle growth is outdated. Here’s the truth: 👉 The... | Instagram
52.6K views4 months ago
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0:33
Adam Pfau on Instagram: "One of these protein bars tastes like sh*t. One tastes great. One of them contains 11 g of sugar alcohol which can lead to some digestion issues. One of these has none and will provide sustainable energy. One of these uses mostly milk and soy protein. One uses high quality whey protein. One of these has a ton of unhealthy ingredients and fillers like canola oil and xanthan gum. One of them is the cleanest protein bar you’ll find and doesn’t have any. One of these is actu
44.4K views4 months ago
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0:12
Adam Pfau on Instagram: "If you hold the dumbbells with a neutral grip and raise them in front of you, you’ll hit your front delts. If you turn the dumbbells slightly and raise them outward in a y shape, you’ll hit your side delts. If you hold the dumbbells with a pronated grip and raise them to your sides, you’ll hit your rear delts."
3.3M views8 months ago
Instagramapfau
0:43
Adam Pfau on Instagram: "Creatine isn’t just a bodybuilding supplement. Yes, creatine consistently improves strength and lean mass when combined with resistance training. But creatine also improves repeated high-intensity performance, meaning short, explosive efforts performed over and over with limited rest. This includes things like sprints, jumps, accelerations, and high-power efforts that show up across most sports, not just the gym. These effects are explained by increased phosphocreatine a
38.5K views3 months ago
Instagramapfau
0:14
Adam Pfau on Instagram: "The next time you do lateral raises, try leaning on a beach to avoid using momentum so you can really focus on using your side delts. The next time you do overhead press, squeeze your glutes. This will help you stay tight which will create more stability and help you lift more weight. The next time you do facepulls, pull towards your forehead to put more emphasis on the rear delts."
72.6K views4 months ago
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0:15
Adam Pfau on Instagram: "If you take two dumbbells, set up an incline bench, and do dumbbell curls, you’ll hit the long head of your bicep. If you stand up, stand behind the bench, and do a single arm preacher curl, you’ll hit the short head of your bicep. If you sit back down on the bench and curl with a neutral grip, you’ll hit your Brachialis."
660.4K viewsApr 6, 2025
Instagramapfau
0:16
Adam Pfau on Instagram: "If you set the cable up high, grab the rope with a neutral grip and push down, you’ll hit the lateral headand medial head of your tricep. If you put the rope at the bottom, face away from the rope, and extend above your head, you’ll hit the long head of your tricep. If you get rid of the rope, grab the cable by the ball, and extend your arm back, you’ll hit the long head of your tricep."
741.9K views8 months ago
Instagramapfau
0:14
Adam Pfau on Instagram: "Do you prefer barbells or dumbbells? If you can dumbbell bench 65 pounds you can barbell bench 150 pounds. If you can dumbbell curl 30 pounds, you can barbell curl 75 pounds. If you can dumbbell shoulder press 45 lbs, you can barbell shoulder press 115 pounds. Keep in mind, these are just estimates and the exact conversion is unique to you. Although most people will be stronger with barbells than dumbbells, the difference between the two will certainly vary based on nume
90.4K views5 months ago
Instagramapfau
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2.8M viewsNov 11, 2022
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Adam Pfau | Different dip machine grips to emphasize different muscles 💪🏼 | Instagram
365.6K viewsFeb 16, 2025
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0:24
Adam Pfau on Instagram: "Weak → Mid → Major → Muscle Building Slow reps are not the secret. Research shows rep speeds from about 0.5 to 8 seconds can produce similar muscle growth when effort and volume are matched. Most people also overestimate how much volume they need. If you are pushing sets close to failure, fewer high quality sets go a long way. What actually drives growth is how hard the set is, not how slow the rep looks. Changing exercises too often works against you because your body n
28.4K views4 months ago
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0:34
Pull-Ups vs. Lat Pulldowns (Which is better?)
56.8K viewsJan 27, 2023
YouTubeapfau
0:18
Follow @apfau for the BEST daily fitness content 💪🏼 Pull-ups are one of the most popular back exercises. There are several different grips you can use and while there will be overlap of the muscles hit between all of them, you can emphasize different areas. A wide overhand grip hits the teres major and teres minor. An overhand middle grip shifts the focus to the middle lats. An underhand grip emphasizes more lower lats and biceps. A neutral grip targets the middle and lower lats. #pullups #pul
127.8K viewsAug 14, 2023
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🤓 You can't target your inner chest!
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