Monday, January 31, 2011

How To Do Dumbbell Deadlifts

Strong Legs For A Strong Chest



This is the third installment in a series of articles discussing dumbbell exercises that indirectly affect the development of the muscles in the upper body. Last week I talked about dumbbell squats, this time I'm going to discuss dumbbell deadlifts. Deadlifts are key to core strength which means that they also play a role in your ability to do chest building exercises like the bench press, dips, push ups, etc. If you're not doing them, you're cheating yourself out of a valuable muscle and strength building source.

Some benefits of the dumbbell deadlift

  • strong back
  • strong legs
  • strong core muscles
  • stimulates production of growth hormones

How To Do the Dumbbell Deadlift Exercise

There are many different types of deadlifts exercises including the Romanian, sumo, box, and lock out. In this article you're going to learn about the standard dumbbell deadlift. You'll need access to a pair of dumbbells. Hold one dumbbell in each hand. Slowly bend your knees as you lower yourself to the floor. You need good alignment, do not arch your back. Now, using your hip and gluteus muscles, push yourself to a fully upright position. Hold for three seconds then lower yourself to the floor again. That's one repetition. Repeat this until you've completed ten reps. Now stop. That was your warm up set.

Now, select heavier dumbbells because you're going to do them again. In order to stimulate muscle growth, you need to lift heavier weights, so choose dumbbells that are heavy enough that you would not be able to get in more than six reps during one set. If you're only able to do one or two reps, right after selecting heavier dumbbells, it means that you're lifting more than your body can handle. You'll have to test until you come up with the right amount of weight for you. The goal is to perform enough sets to give your muscles a workout without training them to fatigue. If you're lifting sufficiently heavy, you'll begin to notice it after a few sets. After you've finished three or four sets of dumbbell deadlifts, you can move on to another exercise. You should increase the weight by ten to fifteen pounds per week.

The deadlift is a compound exercise that primarily works muscles in the lower body, so you can add more weight per week than if you were training the chest or triceps because the lower body is naturally stronger (since we use those muscles more often e.g. walking, standing up from a seated position, etc.). When you reach the point that you can perform one set of ten or more heavy weight dumbbell deadlifts without difficulty, it's time to use another variation or move to barbell deadlifts.

If you perform the dumbbell deadlift on a regular basis, it won't be long before you experience a boost to your upper body strength. You should be able to bench press much more weight than if you were only exercising your upper body which makes the dumbbell deadlift a great chest workout, too.

Okay, that's all for the dumbbell deadlift exercise. The only way to get any use out of them is to add them to your workout routine. So go do them. Now.

"Great Chest Workouts: How To Do Dumbbell Deadlifts - Strong Legs For A Strong Chest" copyright 2011 Great Chest Workouts. All Rights Reserved.  

Monday, January 24, 2011

How To Do Dumbbell Squats

Powerful Legs Make It Easier To Develop A Powerful Chest



Last week I talked about dumbbell lunges as an example of the importance that lower body exercises have to strengthening the chest and other muscles in the upper body. That was the first in a series of articles that will focus on dumbbell exercises designed to train your leg muscles. Today I'm going to discuss the dumbbell squat - a close relative to the barbell squat. Dumbbell squats are a good leg strengthening exercise and it has a number of benefits.

Benefits of the dumbbell squat:

  • strengthens thighs
  • strengthens glutes
  • strengthens core muscles
  • promotes production of growth hormone
How To Do the Dumbbell Squat

You'll need a pair of dumbbells for this exercise. For newbies and for anyone doing a warm up set, start with light weight dumbbells, but in order to reap the benefits of the dumbbell squat you must progress to heavy weights. Heavy weights stimulate nervous system activation which promotes strength, there's no way around this if you hope to develop strong thighs and chest. Don't go too heavy too fast, though. Remember "safety first". Gradual progression is what you need. The key word here is progression.

Stand up straight while holding a dumbbell at your sides. Palms must be facing in. Take a breath. Now, slowly bend down to the floor. Go as low as you can, until your glutes are almost touching the floor. Keep your back straight at all times. Now, using the muscles in your legs and glutes, exhale as you slowly push yourself back to upright position. That's one rep. You'll want to do eight to ten reps on this exercise and go for five sets. Each week, you'll need to add weight, after a point, you'll be performing less reps. This is a good thing because what happens is your nervous system needs more time to re-charge, in other words you're getting stronger. Just do more sets at the lower reps. If you don't experience a decrease in the number of reps you're doing even at heavy weights, it's even better. Why? Because now you've graduated to the dumbbell squat's bigger cousin: the barbell squat. And that is an exercise that is one of the top of free weight leg exercises that is so intense that you'll be adding muscle and building strength in a way that will surprise you.

How Often Should You Do Dumbbell Squats?

Leg exercises are just like anything else - you need to allow your body enough time to recover. No sense in working your muscles to failure which screws up your nervous system. Not only that, your muscles won't have time to heal if you tear them down before new muscle fibers have a chance to grow. After you've done five sets of dumbbell squats, move on to dumbbell lunges. I recommend giving yourself twenty-four hours rest after doing the lower body exercises. Lower body exercises not only help strengthen the muscles in the legs, glutes, and core, they help to round out your physique. You'll look more symmetrical than if you only trained your chest, tris and biceps. You ever see those lifters with huge upper bodies but little chicken legs? Lol! If you want to avoid that look, then make sure to exercise your lower body, too.

Okay, that's the how to on dumbbell squats. You won't get anything done if you sit here just reading about them. You've got to do them. Get to it. Now.

"Great Chest Workouts: How To Do Dumbbell Squats- Powerful Legs Make It Easier To Develop A Powerful Chest" copyright 2011 Great Chest Workouts. All Rights Reserved.

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Monday, January 17, 2011

How To Do Dumbbell Lunges

Powerful Legs Help Develop The Chest



Some people spend all their time lifting weights to build up their upper body while neglecting their legs. The end result is a disproportionate physique - huge upper body with tiny chicken legs. If you want to avoid this, you must learn leg strengthen exercises. So from now on, in addition to chest workout tips, I'm going to talk about exercises for the lower body. And the first of these blog posts is a discussion of the dumbbell lunge.

Benefits of the Dumbbell Lunge

There are many benefits to the dumbbell lunge including:

  • strong glutes
  • strong thighs
  • strong calves
  • stimulates release of growth hormones
This is a must learn exercise for anyone who wants a full body workout.

How To Do Dumbbell Lunges

You'll need a pair of dumbbells and an area where you can exercise. Take a dumbbell in each hand. Stand up straight. Now lunge forward with your right leg, make sure it is bent at a ninety degree angle. Your left leg will now be positioned behind you, bent to the same degree. Place the weight on the ball of your left foot. Keep your core tight and your back straight. There should be a distance of two - three feet separating both feet.  Now stand up. Lunge forward with your left leg now, making sure that you bend it at a ninety degree angle. Repeat again with the right leg. After you've covered some distance, turn around and head back. Repeat this for five sets, stop and go again. I'd recognize performing ten sets of this exercise. If you don't have much room in which to maneuver, then lunge in place. In this case, lunge forward with your right leg then stand up and repeat with the left leg. You're essentially walking in place when you're doing it this way.

The dumbbells help create resistance for this exercise which will help you develop strength much faster than you would without them. Use as much weight as you can handle while still maintaining good posture. Lunges are not a substitute for the squat, but they're a good leg exercise in their own right. And with the legs becoming stronger it naturally increases production of growth hormone which will help build the upper body including your chest.

Do you want to get in shape? Then don't sit around dreaming about developing a great chest, get off the computer, take what you're learning on this blog and workout! Get to it.

"Great Chest Workouts: How To Do The Dumbbell Lunge - Powerful Legs Help Develop The Chest" copyright 2011 Great Chest Workouts. All Rights Reserved.

Monday, January 10, 2011

How To Do The Reverse Pec Deck Exercise



You're on this site because you're looking for great chest (and upper body) workout tips. Most of you know that the bench press is considered THE best chest strengthening exercise hands down. And this is all some guys will do whenever they hit the gym. And it works for a while, newbie gains and all that but eventually (sooner rather than later) progress stalls. That's because your body's going to get bored if the muscles are doing the same movements over and over all the time. And when that happens the workouts will only maintain what you've already got. What many people fail to realize is that there are many exercises that will give you a great chest workout. Dips, push ups, dumbbell flyes, dumbbell front arm raise,... the list goes on and on. Today, I'm going to add another exercise to your collection of upper body workouts- the machine reverse pec deck. It's a good exercise and one worth learning about. What's the machine reverse pec deck good for?

Benefits of the machine reverse pec deck exercise include:

  • stronger chest
  • stronger shoulders
  • stronger back
Yes, this compound exercise primarily strengthens and sculpts the muscles in your shoulders, but as a side benefit it works the back and chest, too. If you want a strong and attractive upper body, then you must do compound exercises. There's no way around it. And the machine reverse pec deck is one of the best machine workouts you may ever do.

How To Do The Reverse Pec Deck Exercise

You'll need a pec deck machine for this exercise. Sit down and place your chest on the back support (which in this case serves to prevent you from leaning forward). Take the handle grips in each hand. Your palms should be facing each other at the start of this exercise. Now pull your palms away from each other. Perform an arc movement until you feel a slight pull in the chest muscles, your arms should be just slightly behind your torso. When you reach this position, squeeze your shoulder blades together and hold for a few seconds. Then slowly return to the starting position. This is one rep. You should perform five sets of this exercise with eight to ten reps per set. Each week increase the amount you lift by five to ten pounds. If you train regularly, you'll see changes in the definition and strength of your upper body. And that's a good thing.

Don't sit around dreaming about developing a stronger, sexier body. The only way to get results is to eat healthy and train hard. So, what are you waiting for? Get to it.

"Great Chest Workouts: How To Do The Reverse Pec Deck Exercise" copyright 2011 Great Chest Workouts. All Rights Reserved.

Monday, January 3, 2011

How To Do One Hand Pec Decks

Workin' The Chest One Side At A Time



A while back, I demonstrated how to perform the pec deck exercise. This time I'm going to talk about the one hand pec deck. This is a very important exercise that trains the pectoral muscles. We all want to develop a powerful upper body. We all want sexy chest muscles. We all want to get the best workout possible when we go to the gym. So add the one hand pec deck to your list of chest workout exercises.

How To Do the One Hand Pec Deck

The one hand pec deck (or, depending on your terminology, the one arm pec deck) is a machine exercise. So you'll need access to a stationary pec deck machine. Sit down on the bench. Brace yourself against the back support, and make sure to keep your back straight. Grasp the pec deck grip with your right hand. Place your other hand at your side. Now, use the pec muscles on the right side of your chest, bring your right arm around in an arc motion until the grip is in front of your face. Now return to the starting position. Repeat this for a total of ten reps. Switch hands and do this exercise with the left pectoral muscles. You might find this exercise more difficult than the two hand pec deck. That's okay, just keep going. After you've finished five sets per side, you're done with the pec deck workout for today.

If the muscles on one side of your chest aren't developing as fast as those on the opposite side, the one hand pec deck can help with that. When you force one side of the body to work harder it speeds up growth and development of those muscles.  And this is important because

  • it prevents injury
  • produces symmetry
  • brings the weak side on par with its stronger counterparts

If you're not doing one hand pec decks, I recommend that you add them to your routine.

Coming soon!!! I'll be demonstrating the reverse machine flye exercise. That is a post you will definitely not want to miss!

"Great Chest Workouts: How To Do One Hand Pec Decks - Workin' The Chest One Side At A Time" copyright 2011 Great Chest Workouts. All Rights Reserved.