Mind-Muscle Connection
The conscious focus on contracting a specific muscle during exercise.
Updated
The mind-muscle connection involves mentally focusing on the target muscle during an exercise, consciously willing it to contract. Research shows this internal focus can increase muscle activation, particularly in isolation exercises at moderate intensities. However, for heavy compound movements, an external focus (on moving the weight) may be superior.
Examples
- Feeling your biceps squeeze during curls
- Focusing on chest during flyes
- Internal cueing during hypertrophy work
Compound exercises
Put this into practice with exercises from the library.
Side Jackknife
Strength · Bodyweight
Side Standing Long Jump
Plyometrics · None
Side To Side Chins
Strength · Other
Side to Side Box Shuffle
Plyometrics · Other
Single-Arm Linear Jammer
Strength · Barbell
Single-Arm Push-Up
Strength · Bodyweight
Single-Leg High Box Squat
Strength · Other
Single-Leg Hop Progression
Plyometrics · Other
Common questions
What is Mind-Muscle Connection?
The conscious focus on contracting a specific muscle during exercise. The mind-muscle connection involves mentally focusing on the target muscle during an exercise, consciously willing it to contract.
What exercises train the Mind-Muscle Connection?
Good options include Side Jackknife, Side Standing Long Jump, Side To Side Chins, Side to Side Box Shuffle, Single-Arm Linear Jammer. Each links to a step-by-step guide with demonstration images.
What are examples of Mind-Muscle Connection?
Feeling your biceps squeeze during curls; Focusing on chest during flyes; Internal cueing during hypertrophy work.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus