arbell Bench Press (Outer Pectorals)
1) Lie on a flat bench (keep head on bench and feet flat on floor)
2) Grip barbell 6 inches wider than shoulder width
3) Lower barbell to chest about 1 inch below nipples
4) Hold weight for short pause and press it back to starting position
Incline Barbell Bench Press (Upper Pectorals)
1) Lie on a incline bench (keep head on bench and feet flat on floor or base support)
2) Grip barbell 6 inches wider than shoulder width
3) Lower barbell to chest about 3 inches above nipples
4) Hold weight for short pause and press it back to starting position
Decline Barbell Bench Press (Lower Pectorals)
1) Lie on a decline bench (keep head on bench)
2) Grip barbell 6 inches wider than shoulder width
3) Lower barbell to chest about 3 inches below nipples
4) Hold weight for short pause and press it back to starting position
Wide Grip Barbell Bench Press (Outer Pectorals)
1) Lie on a flat bench (keep head on bench)
2) Grip barbell with a grip as wide as possible where you can safely control the weight
3) Lower barbell to chest about 1 inch below nipples
4) Hold weight for short pause and press it back to starting position
Close Grip Barbell Bench Press (Inner Pectorals and Triceps)
1) Lie on a flat bench (keep head on bench and feet flat on floor)
2) Grip barbell with a grip about 12 - 14 inches wide
3) Lower barbell to chest even with nipples
4) Hold weight for short pause and press it back to starting position
Incline Dumbell Press (Upper Pectorals)
1) Lie on a incline bench
2) Hold dumbells above shoulders palms facing each other
3) Lower dumbells straight down to sides of chest, arms close to sides
4) Hold weight for short pause and press it back to starting position
Dumbell Flies (Outer Pectorals)
1) Lie on a flat bench
2) Hold dumbells together at arms' length, palms facing each other
3) Lower dumbells to each side of chest in semicircular motion
4) Weight should be even with sides of chest, but back slightly in line with ears
5) Hold weight for short pause and press it back to starting position
Bent Arm Pull Over with EZ Curl Bar(Pectorals and Rib Cage)
1) Lie on bench, head over end, feet flat on floor
2) Hold dumbell in each hand at sides of chest in line with nipples
3) Lower weights past ears in a semicircular motion towards floor (always keep elbows in)
4) Lower dumbells to floor or as low as possible without pain
5) Pull dumbells back to sides of chest using same path
Pec Dec on Machine (Upper and Inner Pectorals)
1) Rest comfortably on machine
2) Keep upper arms high in line with shoulders
3) Keep forearms vertical, firm against pads, and contract pectorals
Cable CrossOvers (Upper and Inner Pectorals)
1) Face away from machine, hold upper pulley handles
2) Step away from machine far enough to raise weight stacks (feet about 24" apart)
3) Lean forward, bring arms to front, elbows locked, hands in line with nipples
4) Let arms back in semicircular motion, palms facing in.
5) Keep upper arms in line with shoulders
6) Press cables forward to starting position
Dips (Pectorals and Triceps)
1) Hold yourself erect on bars
2) Lower body by bending arms, elbows in close
3) Lower until forearms and biceps touch
4) Pause, then press back to arms' length, elbows locked
5) Do not swing back and forth
Saturday, July 21, 2007
Monday, July 2, 2007
Bicep exercises
Here you will find a listing of bicep exercises to use in your bicep workout. Each of the bicep exercises listed should be performed with proper form to not only avoid injury, but to also allow the muscle to go through a full range of motion and get the most out of the exercise. To learn how to incorporate these bicep exercises into your bicep workout and set up a full workout routine and split, go here: workout routines and programs
Standing Barbell Curl
1. Stand holding a barbell with both hands shoulder width apart (underhand grip) and knees slightly bent.
2. With the bar at arms length almost touching your upper thighs, curl it up in a semi-circular motion until forearms touch biceps.
3. Keep your elbows close to your sides at all times.
4. Lower to starting position using the same path.
- This bicep exercise can also be performed using an EZ-Curl bar.
- This exercise is likely the most common to be done with terrible form. Your back should remain straight and upright at all times. For the most part, the only part of the body that should be moving during this exercise is the lower half of your arms.
Alternating Dumbbell Curls
1. Stand with your knees slightly bent holding a dumbbell in each hand.
2. With the dumbbells at arms length to the outer side of each thigh, curl one dumbbell up in a semi-circular motion until the forearm touches the bicep.
3. As you begin to lower the dumbbell to the starting position, alternately curl the other dumbbell up in a semi-circular motion until the forearm touches the bicep.
4. Keep your elbows close to your sides at all times.
- This exercise can also be performed seated on any bench with a straight back as well as an incline bench.
Dumbbell Preacher Curl
1. Find a comfortable position seated/standing behind a preacher bench holding a dumbbell.
2. Use an underhand grip, one arm at a time.
3. Lean into the preacher stand firmly pressing your chest against the pad with one armpit resting on the top of the pad.
4. Curl the dumbbell slowly upward in an arc until your forearm touches your bicep.
5. Make sure to keep the back of your arm on the pad.
6. Finish the set and then repeat using the other arm.
- This exercise can also be performed using a barbell or an EZ-Curl bar.
One other thing that some people don't realize (I know because I get 100's of e-mails like this) is that bicep exercises like the barbell curl, dumbbell curls and dumbbell preacher curls, or any other bicep exercise for that matter, will only help build muscle and increase strength in your biceps. Bicep exercises DO NOT target any of the fat that is specifically located on your biceps. If there is any fat, muscle will be built underneath this fat. You must then work on getting rid of that fat in order to see more "tone and definition" or look more "ripped and cut up" or whatever other fancy words you can think of. The ONLY way to lose fat from ANY part of the body is through either a proper diet, cardio or a combination of both.
Standing Barbell Curl
1. Stand holding a barbell with both hands shoulder width apart (underhand grip) and knees slightly bent.
2. With the bar at arms length almost touching your upper thighs, curl it up in a semi-circular motion until forearms touch biceps.
3. Keep your elbows close to your sides at all times.
4. Lower to starting position using the same path.
- This bicep exercise can also be performed using an EZ-Curl bar.
- This exercise is likely the most common to be done with terrible form. Your back should remain straight and upright at all times. For the most part, the only part of the body that should be moving during this exercise is the lower half of your arms.
Alternating Dumbbell Curls
1. Stand with your knees slightly bent holding a dumbbell in each hand.
2. With the dumbbells at arms length to the outer side of each thigh, curl one dumbbell up in a semi-circular motion until the forearm touches the bicep.
3. As you begin to lower the dumbbell to the starting position, alternately curl the other dumbbell up in a semi-circular motion until the forearm touches the bicep.
4. Keep your elbows close to your sides at all times.
- This exercise can also be performed seated on any bench with a straight back as well as an incline bench.
Dumbbell Preacher Curl
1. Find a comfortable position seated/standing behind a preacher bench holding a dumbbell.
2. Use an underhand grip, one arm at a time.
3. Lean into the preacher stand firmly pressing your chest against the pad with one armpit resting on the top of the pad.
4. Curl the dumbbell slowly upward in an arc until your forearm touches your bicep.
5. Make sure to keep the back of your arm on the pad.
6. Finish the set and then repeat using the other arm.
- This exercise can also be performed using a barbell or an EZ-Curl bar.
One other thing that some people don't realize (I know because I get 100's of e-mails like this) is that bicep exercises like the barbell curl, dumbbell curls and dumbbell preacher curls, or any other bicep exercise for that matter, will only help build muscle and increase strength in your biceps. Bicep exercises DO NOT target any of the fat that is specifically located on your biceps. If there is any fat, muscle will be built underneath this fat. You must then work on getting rid of that fat in order to see more "tone and definition" or look more "ripped and cut up" or whatever other fancy words you can think of. The ONLY way to lose fat from ANY part of the body is through either a proper diet, cardio or a combination of both.
Dumbbell Workouts - A Smart Way To Exercise
Dumbbell workouts have been around for many years, especially as part of weight training equipment and programs. Fad workouts and equipment have come and gone, but dumbbell workouts have remained an easy, inexpensive way to get in shape and strengthen muscles. Their reliability and effectiveness are just some of the reasons for the longevity of their popularity. Add in the fact that they take up little space and cost far less than many other types of equipment, and it becomes clear that they are a perfect choice for many fitness fans, especially as part of a home gym. There are many different dumbbell workouts that can be done at home.
Advantages of Dumbbell Workouts
Working with dumbbells has several advantages over other types of equipment that use resistance. For instance, by their very nature, dumbbell workouts require you to use stabilizing muscles that are important to strength, balance, and posture. Unlike some exercise equipment that utilizes movements that may take some getting used to, dumbbell exercises use many of the body’s natural movement patterns and also incorporate a greater range of movement than many other types of fitness equipment. And the flexibility of dumbbell workouts means that you can target specific areas of the body very effectively.
Dumbbell Safety
Before getting started with dumbbell weights, there are some basic safety rules to follow. As with all forms of exercise, it is best to start with some stretches or warm ups to loosen and prepare each muscle group. Failing to stretch the muscles can result in strains, tears and other injuries. It is also important to learn how to do the exercises properly, using correct form and technique before moving to heavier dumbbell weight sets and more difficult dumbbell workouts. There is a wrong way to do the exercises, and this too can result in injury or at a minimum, a lack of conditioning or effectiveness. Using a mirror helps you to see if you are using correct form.
In addition, experts recommend that with any type of weightlifting program, you have someone spot you at all times. Spotting entails having a person who watches every step of your workout to be sure you are not overextending yourself and to provide support and encouragement at critical points. A properly executed dumbbell workout will push your muscles to their limits and even a lightweight dumbbell can hurt like heck if you drop it on your head or toe. Lastly, it is a good idea to check with your physician or fitness professional before beginning exercises if you have health concerns or have experienced an injury, especially in the back or shoulder area.
Dumbbell Workout Exercises
When people think of dumbbell workouts, they often think of working the biceps and triceps. And in fact, dumbbells are ideal for strengthening and growing these muscle groups. However, there are exercises that incorporate dumbbells in ways that work every major muscle group in the body. The following six exercises each tackle one area of the body. They are some of the most common and easy to understand.
1.) Build those biceps
Hammer Curls - Stand straight and slightly loose with a dumbbell in each hand. Extend your arms on each side of your body with your palms facing each leg. Keep your elbows tight against your body, curl the weights up in a hammer motion and slowly return to the starting position. You can work both arms simultaneously or alternate the two. Repeat as many times as possible. Remember the goal is to fatigue the muscle.
2.) Try your triceps
Press – Lie flat on a mat or weight bench. With a dumbbell in each hand, extend your arms straight above your head, palms facing each other about two inches apart. Keep your shoulders pressed flat and avoid moving them. Bend your elbows and slowly lower the weights until your hands are on either side of your head. Push your arms back to the extended position and repeat for the desired number of reps.
3.) Shoulder the load
Shoulder Press – Can be performed sitting or standing. Sitting is recommended for beginners, as is a chair or bench with back support. With a dumbbell weight in each hand, extend your arms directly over your head, keeping elbows slightly bent to avoid locking. Slowly lower your arms until they are bent in a 90-degree angle, then push back to extended position and repeat. It is important to be sure you are pressing straight overhead as the tendency is to move at a diagonal.
4.) Best Chests
Flies – This exercise can be done lying flat or at a slight incline with back supported. With a weight in each hand, extend arms above your chest with palms facing each other. Bend your elbows slightly and be sure to keep that bend throughout the exercise. Lower your arms to either side until your upper arms are parallel with the floor. Push back to the extended position and repeat.
5.) Back to basics
Bench Rows – This exercise requires a bench set at a 30-degree incline. Adjust the height of the bench so that when you lie face down on the bench, your hands just barely touch the floor. Grab a dumbbell in each hand with your palms turned toward your feet. Bend your arm at the elbow and lift the dumbbells to your sides so that your upper arm is parallel with the ground. Slowly return the weights to the starting position and repeat.
6.) Get a leg up
Lunges – This is an exercise that is often included in an aerobics workout. Adding a dumbbell helps target the leg muscles and increases the strengthening effectiveness. Stand straight with feet about 12-18 inches apart. With a dumbbell in each hand, held at your sides, step forward with one foot, bending the knee at a 90-degree angle. Allow the other leg to bend automatically and that knee to just barely touch the floor. Push back to an upright position with the original foot and repeat. Do a set leading with the opposite foot as well, or alternate after each lunge.
These are just a few of the different dumbbell workout options. Trainers and fitness professionals have developed dumbbell exercises for all levels and situations. Dumbbells are an inexpensive, versatile way to burn calories and target specific muscle groups. They work well for people with limited space and for anyone who wants to add difficulty to an existing workout.
About the Author:
C.J. Gustafson is a successful writer for Best-Home-Gyms.com, providing consumer information and reviews on the best home gyms, strength training equipment, adjustable dumbbells and the best ab machines.
Copyright 2005 Best-Home-Gyms.com
Advantages of Dumbbell Workouts
Working with dumbbells has several advantages over other types of equipment that use resistance. For instance, by their very nature, dumbbell workouts require you to use stabilizing muscles that are important to strength, balance, and posture. Unlike some exercise equipment that utilizes movements that may take some getting used to, dumbbell exercises use many of the body’s natural movement patterns and also incorporate a greater range of movement than many other types of fitness equipment. And the flexibility of dumbbell workouts means that you can target specific areas of the body very effectively.
Dumbbell Safety
Before getting started with dumbbell weights, there are some basic safety rules to follow. As with all forms of exercise, it is best to start with some stretches or warm ups to loosen and prepare each muscle group. Failing to stretch the muscles can result in strains, tears and other injuries. It is also important to learn how to do the exercises properly, using correct form and technique before moving to heavier dumbbell weight sets and more difficult dumbbell workouts. There is a wrong way to do the exercises, and this too can result in injury or at a minimum, a lack of conditioning or effectiveness. Using a mirror helps you to see if you are using correct form.
In addition, experts recommend that with any type of weightlifting program, you have someone spot you at all times. Spotting entails having a person who watches every step of your workout to be sure you are not overextending yourself and to provide support and encouragement at critical points. A properly executed dumbbell workout will push your muscles to their limits and even a lightweight dumbbell can hurt like heck if you drop it on your head or toe. Lastly, it is a good idea to check with your physician or fitness professional before beginning exercises if you have health concerns or have experienced an injury, especially in the back or shoulder area.
Dumbbell Workout Exercises
When people think of dumbbell workouts, they often think of working the biceps and triceps. And in fact, dumbbells are ideal for strengthening and growing these muscle groups. However, there are exercises that incorporate dumbbells in ways that work every major muscle group in the body. The following six exercises each tackle one area of the body. They are some of the most common and easy to understand.
1.) Build those biceps
Hammer Curls - Stand straight and slightly loose with a dumbbell in each hand. Extend your arms on each side of your body with your palms facing each leg. Keep your elbows tight against your body, curl the weights up in a hammer motion and slowly return to the starting position. You can work both arms simultaneously or alternate the two. Repeat as many times as possible. Remember the goal is to fatigue the muscle.
2.) Try your triceps
Press – Lie flat on a mat or weight bench. With a dumbbell in each hand, extend your arms straight above your head, palms facing each other about two inches apart. Keep your shoulders pressed flat and avoid moving them. Bend your elbows and slowly lower the weights until your hands are on either side of your head. Push your arms back to the extended position and repeat for the desired number of reps.
3.) Shoulder the load
Shoulder Press – Can be performed sitting or standing. Sitting is recommended for beginners, as is a chair or bench with back support. With a dumbbell weight in each hand, extend your arms directly over your head, keeping elbows slightly bent to avoid locking. Slowly lower your arms until they are bent in a 90-degree angle, then push back to extended position and repeat. It is important to be sure you are pressing straight overhead as the tendency is to move at a diagonal.
4.) Best Chests
Flies – This exercise can be done lying flat or at a slight incline with back supported. With a weight in each hand, extend arms above your chest with palms facing each other. Bend your elbows slightly and be sure to keep that bend throughout the exercise. Lower your arms to either side until your upper arms are parallel with the floor. Push back to the extended position and repeat.
5.) Back to basics
Bench Rows – This exercise requires a bench set at a 30-degree incline. Adjust the height of the bench so that when you lie face down on the bench, your hands just barely touch the floor. Grab a dumbbell in each hand with your palms turned toward your feet. Bend your arm at the elbow and lift the dumbbells to your sides so that your upper arm is parallel with the ground. Slowly return the weights to the starting position and repeat.
6.) Get a leg up
Lunges – This is an exercise that is often included in an aerobics workout. Adding a dumbbell helps target the leg muscles and increases the strengthening effectiveness. Stand straight with feet about 12-18 inches apart. With a dumbbell in each hand, held at your sides, step forward with one foot, bending the knee at a 90-degree angle. Allow the other leg to bend automatically and that knee to just barely touch the floor. Push back to an upright position with the original foot and repeat. Do a set leading with the opposite foot as well, or alternate after each lunge.
These are just a few of the different dumbbell workout options. Trainers and fitness professionals have developed dumbbell exercises for all levels and situations. Dumbbells are an inexpensive, versatile way to burn calories and target specific muscle groups. They work well for people with limited space and for anyone who wants to add difficulty to an existing workout.
About the Author:
C.J. Gustafson is a successful writer for Best-Home-Gyms.com, providing consumer information and reviews on the best home gyms, strength training equipment, adjustable dumbbells and the best ab machines.
Copyright 2005 Best-Home-Gyms.com
Barbell Exercises That Suit Beginners
The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we'll outline the barbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.
Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you'll find the use of this single piece of equipment restricting, so later in this series of articles we'll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level. In the meantime, get to work with these exercises in order to get used to working your muscles.
Start off training four days per week and work body parts on the following basis not forgetting to incorporate rest days:
Day 1 - Biceps, Back, Abs
Day 2- Hamstrings, Shoulders, Abs
Day 3 - Quads, Forearms, Calves
Day 4 - Triceps, Chest, Abs
The exercises recommended for beginners are as follows:
CHEST: Bench press
SHOULDERS: Upright row, military press, front shrug
TRICEPS: Lying triceps extension, lying triceps extension with EZ curl bar
BICEPS: Standing curl, EZ standing curl
LOWER BODY: Squat, reverse lunge, calf raise
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.
Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you'll find the use of this single piece of equipment restricting, so later in this series of articles we'll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level. In the meantime, get to work with these exercises in order to get used to working your muscles.
Start off training four days per week and work body parts on the following basis not forgetting to incorporate rest days:
Day 1 - Biceps, Back, Abs
Day 2- Hamstrings, Shoulders, Abs
Day 3 - Quads, Forearms, Calves
Day 4 - Triceps, Chest, Abs
The exercises recommended for beginners are as follows:
CHEST: Bench press
SHOULDERS: Upright row, military press, front shrug
TRICEPS: Lying triceps extension, lying triceps extension with EZ curl bar
BICEPS: Standing curl, EZ standing curl
LOWER BODY: Squat, reverse lunge, calf raise
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.
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