Monday, July 25, 2011

How To Do The Standing Barbell One Arm Chest Press




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Today I'm going to show you an incredibly effective body strengthening compound exercise. Compound exercises are popular in athletics because they train multiple muscle groups simultaneously thereby accelerating muscular strength and growth. The standing barbell one arm chest press exercise I'm going to show you is useful because it:

  • strengthens your pecs
  • strengthens your shoulders
  • strengthens your triceps
  • strengthens your biceps
  • strengthens your back
  • strengthens your core
It's an exercise which you won't find in many gyms, but is definitely one that you should add to your weight lifting arsenal.

How To Do The Standing One Arm Chest Press With Barbell

You'll need an Olympic bar and weight plates for this exercise. Always start out with a warm up set because this will help your body acclimate to the exercise and help you to develop proper form. Place the bar on the floor with one end perpendicular to the wall (it must be touching the wall). Add a ten pound weight plate to the end closest to you. Next, raise the bar (with weight plate) until it's at a 135 degree angle. Secure your body weight on your forward leg (in this set it should be your right leg) while simultaneously holding the bar with your right hand. Now, use your chest muscles to press the bar away from your body until your arm is fully extended (for many people this would be a 120 angle). Next, pull your arm back toward your chest; that's one rep. Repeat this action nine more times. After finishing up ten reps with your right arm, place your body weight on your left leg. Grasp the bar with your left arm and repeat the steps above for a total of ten reps.

Once you've completed your warm up set, add more weight. You want to perform four to six reps per set for a total of five sets. To develop strength more efficiently, add five pounds in weekly increments. This exercise will build a considerable amount of upper body strength - you're pressing the weight of the bar plus the plate. The standing one arm barbell chest press is a great workout for the chest and whole body. It won't take very long before you see carry over to your bench press and other upper body exercises.

Nick Drake's got a fantastic song about a guy who kept going on about what he could have been. He regretted everything because he never took action. Hesitation was his defeat. You're reading this blog because you want a stronger, healthier body. Do something about it. Get off the computer and start working out. Now is the time.

"Great Chest and Whole Body Workouts: How To Do The Standing Barbell One Arm Chest Press" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.

Monday, July 18, 2011

How To Do Inclined Bench Barbell Rows

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There are many ways to use rowing exercises to strengthen your back and core muscles. Today I'm going to show you how to do the inclined barbell row exercise. This exercise has many benefits including:

  • strengthens your back
  • strengthens your shoulders
  • strengthens your chest

How To Do Inclined Bench Barbell Rows

You'll need access to an inclined bench and barbells or an inclined barbell row station (otherwise referred to as an inclined lever row machine) to perform this exercise. This article will focus on using an incline row lever machine). Start out with a warm up set. Place a 45 pound plate on the machine. The bench must be positioned between 30 - 45 degrees for proper execution of the exercise. Lie down on the bench with your feet at its lower end. Grasp the bar (or handle grips) using an overhand grip and slowly pull it toward your chest, squeezing your shoulder blades together at the top of the movement. Now lower the handle grips to the starting position. That's one repetition. Perform nine more reps, this gives you a feel for the exercise and primes you for heavier lifting. Now add more weight. Strength trainers should aim for 4 - 6 reps per set, for a total of five sets.

Each week increase the weight amount in twenty-five to forty-five pound increments. If you just want to tone up, then use light weights and perform 12 - 15 reps for a total of five sets without increasing the weight amount each week.

The inclined barbell row is a fairly easy exercise for beginners and people who don't have a lot of lower back strength primarily because the bench is going to support your weight. As you become stronger, you'll be less prone to lower back problems. You'll also have added strength in your upper arms and shoulders which will have carryover advantages to your bench press.

Nickelback has a great song about living each day as if it was your last. The main point of the song is getting involved in life instead of sitting on the sidelines. If you don't like the way your body looks, if you're thin and want to put on muscle or overweight and want to get into shape, then do something about it. Make exercise a regular part of your life, you'll feel better for it. You'll become stronger, more confident and self-aware. Get started now. You'll be glad you did.

"Great Chest and Whole Body Workouts: How To Do Inclined Barbell Rows" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.

Monday, July 11, 2011

How To Do Bench Crunches

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Do you want tight abs? Sure you do. Well, the only way to get them is to train them (likewise, the only way that anyone will be able to see them is when you have low body fat). Today, I'm going to show you how to do bench crunches. This is a simple abs exercise that you can do at home, the gym or just about anywhere. 

How To Do Bench Crunches

You'll need a bench or chair for this exercise. Sit down on the edge of the bench and fully extend your legs. Allow one inch between the heels of your feet and the floor. Now grasp the sides of the bench with both hands. Pull your legs in toward your chest, bending your knees as you bring them in close. Now extend your legs again. That's one rep. Do a total of one hundred reps to get the most benefit out of bench crunches. You can split these into multiple sets performing ten to fifteen reps at a time. If you're in good shape you should be able to finish them in no more than two sets. You can also increase the difficulty of the exercise by holding a dumbbell in each hand. This will give your shoulders and wrists a bit of a workout, too. You should incorporate ab exercises into your regular routine because their enormous benefits including:

  • strong core
  • good posture
  • increases your height 
When you have strong abs you can deadlift and squat more weight. On top of this, strong abdominal muscles are less prone to back problems. This is very important for guys who spend a lot of time sitting at an office desk or in the classroom. So don't put them off. They're important, so do them.

Foo Fighters has an amazing song about people getting the best of other people. Are you letting life get away from you? Are you doing everything that you can to be in the best shape possible? If you're not getting the best out of life, you're letting life get the best of you. Stick around for more articles on Great Chest and Whole Body Workouts.

"Great Chest and Whole Body Workouts: How To Do Bench Crunches" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.

Monday, July 4, 2011

How To Do Two Arm Dumbbell Rows

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I've devoted a lot of time to rowing because these exercises are essential to any serious strength training program. Your progress will stall if you don't develop whole body strength. Last week, I presented barbell bent over rows. Today I'm going to show you how to do two arm dumbbell rows. This compound exercise is very similar to the barbell bent over row exercise and shares many of the same benefits including:

  • strengthens and develops your back muscles
  • tones and strengthens your arms
  • tones and strengthens your core
  • tones and strengthens your chest
  • strengthens your shoulder muscles
But barbell bent over rows have a huge disadvantage because in that exercise, stronger muscle groups will compensate for the weaker ones, but using dumbbells will force every muscle to carry its own weight. Therefore, this is an exercise that you must learn so let's get started.

How To Do Two Arm Dumbbell Rows

You'll need a pair of dumbbells for this exercise. Begin with a warm up set, so grab a pair of light weight dumbbells. Use pronated grip and make sure to space your feet shoulder width apart. Bend your knees and lean forward until you're at a forty-five degree angle. Keep your neck and back in the same plane, arching your back could cause spinal cord injury. Pull your shoulder blades back. Now, use a rowing motion to pull the dumbbells toward your stomach then lower the dumbbells down. That's one rep. Do nine more reps to complete the warm up set.

After the warm up, choose heavier weights. If your goal is to develop strength, you need to perform 4 - 6 reps. Go for five sets and then do another exercise. If you can rowing in the 8 - 12 rep range, it means the weights are too light for you. On the other hand, if you're unable to do more than 1 or 2 reps per set, you need to use lighter weight dumbbells. (If your goal is pure body building, do high reps with lighter weights.)

In another article of the rowing series I showed you how to do dumbbell bent over rows. There are several distinctions between that exercise and the one I showed you today. First of all, the dumbbell row exercise discussed in this article requires two dumbbells not one. Second, both feet are firmly planted on the floor, in the other exercise you support part of your body weight on a bench. Third, the exercises target different muscles i.e. the one arm dumbbell bent over row hits the lats, whereas the two arm dumbbell row targets the lower back.

Each week increase the weights while keeping the number of reps and sets the same. Rows have a direct carryover to dead lifts, pull ups and chin ups all of which require tremendous back strength. They also boost testosterone production and muscle growth which will help your bench press. So stick with them. Don't overtrain because this leads to stalling and injury, but do make rowing part of your regular strength training routine.

Listen, dude, you know that you're on this blog to learn about strength training and weight lifting. Well, summer's here. It gets me to thinking about a song about time. Don't let time slip away, and miss out on opportunities to become stronger and to get into shape. You can't play it cold and expect good results. Stop dreaming about what you want to do. Just DO. Now.

"Great Chest Workouts: How To Do Two Arm Dumbbell Rows" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.