Thursday, June 27, 2013

More Articles Will Be Posted on Great Chest and Whole Body Workouts(SM)



I'll be posting more articles on Great Chest and Whole Body Workouts(SM).

"More Articles will Be Posted on Great Chest and Whole Body Workouts(SM)" copyright 2013 Great Chest and Whole Body Workouts(SM). All Rights Reserved.

Thursday, May 2, 2013

How To Do Barbell Plates Pinch Grips



You may take this for granted but every time you're holding heavy weights in your hands, gripping a door or unscrewing a jar, you're using wrist muscles to perform the action. If you lack the strength to do any of these things, it can definitely add inconvenience to your life.

Today I'm going to teach you a simple exercise for increasing your pinch grip strength. It's an exercise that you may want to add to your regimen.

How To Do Pinch Grips With Barbell Plates?

You'll need barbell weight plates for this exercise. To get a feel for the exercise, start out with light weight plates (two 2.5 pound plates in each hand or one 5 pound plate in each hand). Grasp the plates between your thumb and index finger. Now, stand up straight while simultaneously pulling your shoulders back. Make sure not to slouch, good posture is paramount here.
Grasp the weights for at least thirty seconds then set them down. Rest for fifteen seconds then repeat the exercise for another thirty seconds. Do five sets of the exercise with each repetition lasting thirty seconds.

As you become stronger, you can increase the amount of weight for the pinch grip exercise. For example, after you've mastered the previous weight, grasp heavier plates (e.g. two 5pound weights) between your thumb and index finger. Do five sets of the exercise, pinching the weights for a thirty second count.
This exercise has carryover benefits for deadlifting, farmer's walk, pull ups, chin ups, barbell and dumbbell rows, and even everyday chores.
You'll be glad for the new strength and what it can do for you.

"Great Chest and Whole Body Workouts: How To Do Barbell Plates Pinch Grips" copyright 2013 Great Chest and Whole Body Workouts(SM). All Rights Reserved.

Monday, April 8, 2013

How To Do Incline Bench Dumbbell Curls

In order to get into or stay in shape, you need to exercise on a regular basis. But doing the same routines over and over again will make exercise a tedious chore. Boredom is counterproductive to any workout program. So today I'm going to introduce you to the dumbbell exercise with incline bench. This is a great way to keep you workouts exciting and challenging.
How to Do Incline Bench Dumbbell Curls
You'll need a pair of light weight dumbbells and an incline bench for this exercise. Grab a pair of lightweight dumbbells. Now lie against the bench with your arms fully extended. Grip the dumbbells so that your palms are facing away from you.
Next, use your biceps to curl the weights upward. Once you've curled the dumbbells as high as you can, uncurl until you reach your starting position. Repeat this nine more times then stop.
If you want to increase the size of your biceps, use heavy weights and lower repetitions e.g. 4- 6 reps. If you want to tone, your biceps, then use lighter weight dumbbells and higher repetitions e.g. 10 - 15 reps.
The dumbbell bicep curl focuses mainly on the biceps but the use of the incline makes the exercise more challenging and brings the core muscles into the mix.
This is a great exercise for novices and experienced weight lifters alike. Have fun with it.

"Great Chest and Whole Body Workouts: How To Do Incline Bench Dumbbell Curls" Great Chest and Whole Body Workouts(SM) 2013. All Rights Reserved.

Monday, March 18, 2013

How To Do Reverse Grip Barbell Bent Over Rows



If you workout in a gym, you've probably seen men and women performing rowing exercises. They're doing them because rows are one of the best ways to strengthen your back. In a previous article I showed you how to do barbell bent over rows. Today I'm going to show you how to do a variation of this exercise.

How To Do Reverse Barbell Bent Over Rows

You'll need a barbell for this exercise (fixed barbell or Olympic bar). Begin with a warm up, so choose light weight plates e.g. two 10 pound plates. Now, pick of the bar using a supine grip (palms facing away from you); you can use either shoulder width (for more core development) or wide grip (greater emphasis on shoulders, chest and upper back).

Next, bend your knees and lean forward until you're at a 45 degree angle. Make sure that your head and back are correctly aligned. It's important to keep your back straight, if it's arched, this could do severe damage to your spine.

Now, use a rowing motion to pull the bar toward your stomach. The next thing you should do is lower the bar to your starting position. That's one repetition. Do nine more then add more weight.

The objective of this exercise is to strengthen the muscles in your back. As with the standard barbell bent over row, this exercise will

  • strengthen and develops your back muscles
  • tone and strengthen your core
  • tone and strengthen your shoulders
  • tone and strengthen your arms
  • strengthen and develop your chest

To do this you need to add enough weight to provide resistance but not so much that it will prevent you from being able to perform the exercise. In other words, the weight amount should allow for four to six repetitions per set; after five sets of this exercise you can do something else.

The barbell row takes a little time to learn, but once you get the hang of it, you'll be that much closer to having a sexy, fit body.

"Great Chest and Whole Body Workouts: How To Do Reverse Grip Barbell Bent Over Rows" copyright 2013 Great Chest and Whole Body Workouts(SM). All Rights Reserved.

Monday, February 11, 2013

How To Do Clap Push Ups



Push ups are among the most popular body weight exercises around. They're easy to master and can be done just about anywhere. They're also very adaptable i.e. can be modified to completely different and challenging exercises. Case in point the hand clap push up. This is an exercise that has many benefits including:

  • enhanced upper body strength
  • improved core strength
  • improved coordination
  • enhanced endurance
It is one of those exercises that you should definitely add to your fitness routine. And today, you're going to learn how to do them.

How To Do Hand Clap Push Ups

All you'll need for this exercise is a flat, horizontal surface. Place both palms face down on the floor shoulder width apart. Now fully extend your legs behind you, make sure that your feet are close together. Most of your weight will be placed on your upper body, part of your weight will be balanced on the balls of your feet. Keep your abdominal muscles tight and your back straight.

Now, lower your body until your chest is within one inch of the floor then use your chest push yourself back up again until your arms lock out. At the top of the move, quickly clap your hands together, then place your palms back on the floor again with your arms fully locked out. You have just completed a hand clap push up.

Repeat this for another repetition. The less developed your chest and triceps, the more difficult it will be to do this - meaning that you need to have some upper body strength for this exercise. If you've got the endurance, you can easily do ten or more reps before taking a break.

Lots of experienced strength trainers will do 20 - 30 reps per set then rest for 60 seconds then go again. My suggestion is to do hand clap push ups only after you've gotten the hang of the basic push up.  You'll notice the strength developed from the hand clap push up has carry over to the bench press, thus making it a vital component of any strength training program.

"How To Do Clap Push Ups" copyright 2013 Great Chest and Whole Body Workouts(SM). All Rights Reserved.

Monday, January 7, 2013

How To Do Reverse Overhead Press



To develop a strong and healthy body, you must constantly keep your muscles guessing. That means doing different exercises that target new muscle groups. Today I'm going to show you how to do the reverse overhead press with barbells. The benefits of this exercise include:

  • stronger shoulders
  • stronger triceps
  • stronger core
This is an exercise that even novices should consider adding to their workout routine.

How To Do The Barbell Reverse Overhead Press

You'll need a barbell, a weight lifting bench or weight rack for this exercise. For the purposes of this discussion, we'll be using a fixed weight barbell although intermediate and advanced strength trainers may opt for the Olympic bar. Start out with a warm up set; this will loosen your muscles and reduce chances of injury.

Select a fixed barbell with light weights. Take hold of the bar using a supinated grip. Stand up straight while positioning your feet shoulder width apart. Raise the barbell up until it is level with your chest. Now, using your triceps, press the weight overhead. Hold for a two second count then lower it to the starting position.That's one rep. Do nine more to complete the warm up set.

After you've completed the warm up, choose heavier weights. If your goal is to tone up, use light weights and higher repetitions e.g. 3 sets of 15 reps each. If you want to build muscle, use heavier weights and lower reps e.g. 3 sets of 4-6 reps.

This exercise will help keep your workouts interesting and challenging which will benefit you in the long run.

"How To Do Reverse Overhead Press" copyright 2013 Great Chest and Whole Body Workouts(SM). All Rights Reserved.