How To Do Planck Dumbbell Rows

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healthy_blogging

In an ideal world, you'll always have plenty of time to exercise. But we don't live in an ideal world, and hard as we try, sometimes things happen. So what do you do when you're pressed for time? Do a combined workout! Today, I'm going to show you how to hit your biceps, back and abdominal muscles at the same time. Keep reading to learn how.

How To Do Planck One Arm Dumbbell Rows

You'll need two flat benches, and a dumbbell for this exercise. You should start out with a warm up set, so choose a light weight dumbbell. Place the benches parallel to each other, with enough distance that you can comfortably place your feet on one bench while placing your forearm on the other.

The dumbbell should be positioned on the floor closer to the bench where you are resting your elbow.

Now, place your right forearm on a bench. Next place both feet on the second bench. You need to support your body weight on your forearm and balls of your feet. Keep your back straight and your stomach tight. Reach down and pick up the dumbbell.

While keeping your abdominal muscles tightened, pull the dumbbell upward until it is parallel to your side. Now, lower the dumbbell toward the floor again. That's one rep. Repeat nine more times. After you finish the warm up set you, can choose heavier weights.

What you've just done was the Planck (abdominal exercise) and one arm dumbbell row. Benefits of this combination exercise include:

• strong back
• strong biceps
• strong abdominal muscles
• improved balance
• improved coordination
• time saver

Remember, this is a compound exercise which combines two exercises into one super workout. This means it will be more intense than either of the two exercises would be alone. Workout at your own pace but don't over-exert yourself. If you want to tone your muscles, go for more reps (e.g. 10) and light weights; if you want to become stronger, then do less reps using heavier weights.


This is exercise is convenient for people in a rush, while being intense enough to know that you've had a good workout, thus making it a great addition to any exercise routine.

"Great Chest and Whole Body Workouts: How To Do Planck Dumbbell Rows" copyright 2012 Great Chest and Whole Body Workouts(SM). All Rights Reserved.

How To Do Inclined Bench Dumbbell Reverse Flye

by

Joseph

Do you want a strong shoulders? Of course you do! Having a strong back is absolutely essential to functional strength and aesthetics. On this blog I've written a lot of articles about how to strengthen your shoulders, and today I'm adding another to the list. That's just how important I believe the functional strength is to a healthy body.

How To Do Inclined Bench Reverse Flyes

You'll need an inclined bench and a pair of dumbbells for this exercise. You should warm up before any strenuous exercise, so grab a pair of light weight dumbbells. Adjust the inclined bench to a 45 degree angle. Next, it on the bench with your chest leaning on its back support. Allow your arms to fully extend toward the floor. Now, use your shoulder and upper back muscles to raise raise the weights until your arms are perpendicular to your body. Lower your arms to the starting position. Repeat this for nine more reps.

Now grab a heavier pair of dumbbells. If your goal is strength, go for heavy weights and lower reps (5 sets of 4-6 reps) whereas if you want to tone your muscles concentrate on lots of reps using light weights (3 sets of 10 - 15 reps).

Inclined bench reverse dumbbell flyes can be used alongside pull ups, and the overhead press to give you powerful shoulders. Make good use of this exercise.

"Great Chest and Whole Body Workouts: How To Do Inclined Bench Dumbbell Reverse Flye" copyright 2012 Great Chest and Whole Body Workouts (SM). All Rights Reserved.

How To Do Towel Pull Ups

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healthy_blogging

I'm going to present you with a few facts. Fact: pull ups are an excellent upper body exercise. Fact: deadlifts are an excellent way to develop core and lower body strength. Fact: grip strength is essential for deadlifts. Fact: lots of people have weak grips. Okay, if there was an exercise that could combine the benefit of upper body strength which can also help your deadlift, would you use it? Of course you would. So today, I'm going to show you how to do towel pull ups.

How To Do Towel Pull Ups

You'll need a bath towel cloth and neutral grip pull up bar for this exercise. Drape the towel over the neutral grip bars and grasp the towel at each end. Now use your back and shoulder muscles to pull yourself up. Stop after your chin is above the bars. Now lower yourself down again. Repeat for the desired number of repetitions. I recommend going for three sets of ten reps.

This exercise is beneficial because it strengthens your:

• wrists
• forearms
• back
• shoulders
   

The towel pull up exercise is so effective that you should see enhanced grip strength in a few short weeks. This will carry over to other exercises including the farmer's walk and deadlift. When you have lots of grip strength, it makes deadlifting much easier (afterall, if your wrists can't handle the weight, you can't deadlift). When your deadlift is strong, it increases your overall body strength.


There you have it! The towel pull up exercise. Use it to become stronger.

"How To Do Towel Pull Ups" copyright 2012 Great Chest and Whole Body Workouts(SM). All Rights Reserved.

How To Do Reverse Bicep Curls

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healthy_blogging

Bicep curls are among the best weight lifting exercises for developing bulging biceps. Today I'm going to show you how to do reverse bicep curls. Here are a few benefits of this exercise:

• stronger biceps
• stronger posture
• strong forearms

Now that you've read about some of the benefits of this exercise, the next thing you need to know is how to do them.

How To To Reverse Bicep Curls

Begin with a warm up set. Grab a fixed weight barbell (five pounds on each end). Stand up straight with your feet shoulder width apart. Hold the barbell in front of you with your arms fully extended, while making sure that your palms are facing you. Now use your bicep muscles to bring the barbell upward. Stop when the barbell is at chest level. Now lower the barbell to the starting position. Repeat for nine more reps then stop.

After completing the warm up set, choose a heavier weight. If your goal is strength, go for heavy weights and low reps (4 - 6 reps). If you just want to tone your biceps, use light weights while performing many repetitions (e.g. 15 reps).

The reverse curl is slightly more difficult than the standard bicep curl and that's what makes it an excellent weight lifting exercise. You'll be giving your arms a well deserved workout.

 "Great Chest and Whole Body Workouts: How To Do Reverse Bicep Curls" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Barbell Behind Your Back Wrist Curls

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healthy_blogging

The barbell wrist flex is an excellent way to strengthen the forearms. Today I'm going to show you how to do a variation on the basic barbell wrist flex exercise. But first I'm going to list some of this exercise's greatest benefits:

• improved grip strength
• improved flexibility
• larger forearms

This is an exercise you should definitely add to your weight lifting routine.

How To Do Barbell Wrist Flex Behind Your Back

You'll need a barbell and weight plates for this exercise. Start with a warm up set. Select two five pound weight plates and secure them to opposite ends of the bar. Place the bar on a weight rack at waist level. Now take hold of the bar using an overhand grip. Now, while maintaining a fully upright posture, flex your wrists, curling them upward. Now return to the starting position by uncurling your wrists. That's one rep. Repeat this nine more times then stop.
Now add more weight and exercise for the desired number of repetitions.
If you perform this exercise on a regular basis, you'll notice increased grip strength which will have carryover benefits to other exercises e.g. deadlift and farmer's walk.

"Great Chest and Whole Body Workouts: How To Do Barbell Behind Your Back Wrist Curls" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Side Pull Ups

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healthy_blogging

Pull ups rank among the best functional strength exercises around. Today I'm going to introduce you to the side pull up. This variation on the basic pull up is important because it:

• strengthens the biceps
• strengthens the obliques
• strengthens the core

This exercise challenging exercise is best for intermediate and advanced strength athletes.

How To Do Side Pull Ups

You'll need a pull up bar for this exercise. Begin by standing under the bar. Now grip the bar with a pronated and supinated grip simultaneously i.e. your left hand pronated and your right hand supinated. You should be in a perpendicular position to the bar at this point. Now, fully extend your arms. Then use your biceps and oblique muscles to pull yourself up again. Then lower yourself to the starting position again. Do this for the desired number of reps.

Side pull ups are a compound exercise that will build functional strength for the upper body. This exercise  will carry over to bench and overhead press, help create the V-shape and strengthen your back.


"How To Do Side Pull Ups" copyright Great Chest and Whole Body Workouts 2012.

How To Do Stability Ball Push Ups

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healthy_blogging

Constant challenge is the key to increased functional strength. Push ups, one of the greatest functional exercises ever created, become even better when you ratchet up the difficulty. Today I'm going to show you how to do an advanced push up using a stability ball.

Benefits of stability ball push ups include:

    stronger biceps
    stronger chest
    stronger core
    increased balance

This is an exercise that fitness athletes should definitely add to their training routine.

How To Do Stability Ball Push Ups

Stability ball push ups are very straight forward. To do this exercise, you'll need a ball (stability, bosu, volleyball, basketball) and a flat horizontal surface free of foot traffic. This is an advanced exercise, so before you begin, make sure that you can perform at least twenty basic push ups.

Set the ball on the floor. Place your hands on either side of the ball. Next, extend your legs behind you while balancing weight on the balls of your feet. Allow your chest to touch the stability ball. Make sure to keep your back perfectly straight; arching could seriously damage your spine. Now, while keeping your arms close into your sides, use your chest and arm muscles to push up from the ball. At the top of the move hold for a two second count then return to the starting position.

Repeat nine more times, stop then go again for a total of thirty reps (ten reps per set).

This exercise is going to tax your balance which means that your muscles will need to work hard just to maintain stability making it a fantastic for developing functional strength.

If you practice them regularly, it will help your benches, dips and other chest training exercise.

"How To Do Stability Ball Push Ups" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

Great Chest and Whole Body Workouts: How To Do Reverse Barbell Wrist Flexes

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healthy_blogging

Strong wrists are a component of functional strength. They're necessary for gripping and carrying heavy objects; unfortunately some people have absolutely no clue as to how to make their wrists stronger. Today I'm going to show you an easy wrist flex exercise.

How To Do Reverse Wrist Flexes 

You'll need a fixed barbell for this exercise. Start out with a warm up set. Grab a light weight fixed barbell (five pounds on each end) and place the barbell behind your back. Stand up straight. Make sure that your arms are fully extended behind you with your palms facing away from your body. Now, flex your wrists, this action will lift the barbell upward. Now, return your wrists to the starting position. That's one rep. Do this nine more times to finish up the warm up set.

Now choose heavier weights. Do three sets of ten reps, this will give your wrist muscles a good workout. If you practice this exercise on a regular basis, your wrists will become stronger and more flexible.

"Great Chest and Whole Body Workouts: How To Do Reverse Barbell Wrist Flexes" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Preacher Curls

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Lots of guys want large, powerful biceps but don't know where to start. Today I'm going to show you how preacher curls can increase the size and strength of your biceps.

How To Do Preacher Curls

You'll need a preacher bench, barbell and weight plates for this exercise. This is an isolation exercise which targets the bicep muscles. Start out with a warm up set. Begin by placing one five pound weight on each end of the bar. Grasp the bar with a supine grip (palms facing up). Sit down on the bench and keep your back straight. Make sure that your chest is in contact with the preacher pad. Place your arms on the curl pad making sure they are at a 45 degree down angle.

Now, with your arms extended, use your bicep muscles to lift the bar in a curling fashion until the bar is within one inch of your face. Now lower the bar to its starting position. Do this for nine more reps.

You've finished up the warm up set and ready for the real workout. Begin by adding more weight. To build bigger, stronger arms, perform low reps with heavy weights. Aim for three sets of 4 - 6 reps. As you become stronger, gradually increase the amount that you lift.

The barbell preacher curl is a difficult exercise for beginners, but it's an excellent way to increase the circumference of your biceps. Stick with them and you'll see results.

"Great Chest and Whole Body Workouts: How To Do Preacher Curls" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Box Squats

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healthy_blogging

Squats are one of the best compound exercises that you'll ever do. Unfortunately they're also one of the most dangerous exercises around. So today I'm going to show you how to do box squats, an exercise that gives you the benefits of squats with a bit more safety thrown in.

Benefits of box squats:

• strengthens back
• strengthens quadriceps
• strengthens glutes
• strengthens hamstrings
• strengthens abdominals
• reduces injury for people with difficulty pressing up

How To Do Box Squats

Although this exercise is commonly referred to as a "box" squat, a sturdy bench that can support hundreds of pounds will provide you with more safety. You'll also need access to an Olympic bar and squat rack (a power rack will do). First do a warm up set. Adjust the bar to a level that you can place it on the back of your shoulders. You can add one five pound plate to each end of the bar. Make sure the box is tall enough to allow you to achieve a squat that is parallel to the floor.

Now, step under the bar and placing both hands on it to steady the weight. Now step back from the rack. While keeping your back straight, squat until your glutes come into contact with the bench. Use your leg muscles to push yourself to upright position. That's one box squat. Do this for nine more repetitions.

Now, add more weight, but not too much. The safest way is to add enough weight that you can squat without losing your balance. Do three sets of five repetitions then stop.

Each week add more weight. Box squats qualify as a powerlifting exercise therefore it will stimulate increased production of testosterone causing your muscles to become larger and more powerful. This will have carryover strength to other heavy lifts including presses and deadlifts.

"Great Chest and Whole Body Workout: How To Do Box Squats" copyright 2012 Great Chest and Whole Body Workout. All Rights Reserved.

How To Do Vertical Stomach Vacuum Exercise

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healthy_blogging

Recently, I showed you how to do the horizontal stomach vacuum exercise. Today I'm going to show you another variation on this easy-to-do abdominal exercise. 


How To Do Vertical Stomach Vacuum Exercise

You don't need any equipment for this exercise. To begin, simply stand up straight. Exhale, pushing all of the air from your lungs. Tighten your abdominal muscles, pulling your transverse abdominis toward your spine. Keep them tightened for thirty seconds then ease up. Rest for a twenty seconds then do it again. Do this exercise five times, holding your abs in for thirty seconds each time.

This isometric exercise will develop your inner abdominal muscles, building up the muscle and preventing the appearance of a drooping stomach. Training your abs on a regular basis and cutting body fat will give you strong, flat abs. You should do them at least twice a week to get a well defined six pack.

"Great Chest and Whole Body Workouts: How To Do Vertical Stomach Vacuum Exercise" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Assisted Chest Dips

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healthy_blogging

Dips are among the best upper body exercises, but novices and people with underdeveloped muscles may find them especially difficult. So today I'm going to teach you how to perform assisted dips.

How To Do Assisted Chest Dips

You'll need an assisted dip machine for this exercise. Most assisted machine have a lever attached to weights. To minimize chances of injury insert the pin into a heavier setting, because this will support your body weight. Now, step onto the machine. Grasp the handles. Place both feet on the lever. Make sure that you lean forward at a 30 degree angle, this action forces your chest muscles to do most of the work. Once you're on the lever, your body weight will force it downward. Now, use the muscles in your shoulders and triceps to push yourself upward. Stop just before your elbows lock. Now, lower yourself down to the starting position. That's one rep. Repeat this for nine more reps then take a short break. Perform a second set of ten reps then stop.

As you become stronger, insert the pin into lighter weight settings, this will force your body to do more work. Eventually, you'll become strong enough to graduate to unassisted dips.

Chest dips on the assisted machine are less challenging than performing them without any help. Because the machine will be doing much of the work for you, progress will be slower compared to people performing unassisted chest dips. But people whom are extremely overweight, have underdeveloped upper body strength, etc. still need to exercise their upper body muscles, which makes assisted dips an important part of their exercise regimen.

The advantages of assisted chest dips include:

• safety
• less strain on the shoulders
• teaches the novice proper form
• strengthens the pectoral muscles

Because exercise is important for overall health, I recommend that you incorporate strength training as part of your regular lifestyle.

"Great Chest and Whole Body Workouts: How To Do Assisted Chest Dips" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Wide Grip Pull Ups Using Assisted Pull Up Machine

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healthy_blogging

Pull ups are essential for developing upper body strength but some people lack the strength to perform pull ups. Until they can develop such strength, some people opt for assisted pull ups. Today I'm going to show you how to do them.

How To Do Wide Grip Pull Ups Using Assisted Pull Up Machine

Use an assisted pull up machine for this exercise. Most assisted machines use weights, so adjust them to an appropriate setting. To be on the safe side, you should put the weight on a high setting because this will support your body weight during the exercise. After you've done this, climb onto the machine. Grasp the bars with both palms facing away from you, make sure they're slightly more than shoulder width apart. Place your feet on the lever. Your weight should push the lever downward in a slow, controlled fashion. Now, use the muscles in your upper back, shoulders and biceps to pull yourself upward until your chest comes in contact with the bar. Make sure that your feet are firmly planted on the lever at all times. Once your chest touches the bar, lower yourself back down again. That's one rep. Repeat this for the desired number of reps.

Assisted wide grip pull ups will strengthen your upper back, shoulders, triceps, biceps and to a lesser extent, the abs. This is a challenging exercise for beginners so start off with three sets of five reps. Maintain this number for a couple of weeks, but you should soon be able to increase the number of repetitions. After six weeks, test yourself by doing a neutral grip pull up without the machine. If you can perform at least one regular neutral grip pull up, you'll know that your body is strong enough to pull its own weight. So from that point on, concentrate on the unassisted neutral grip pull ups.

"Great Chest and Whole Body Workouts: How To Do Wide Grip Pull Ups Using Assisted Pull Up Machine" copyright 2012 Great Chest and Whole Body Workouts.

How To Do Assisted Neutral Grip Pull Ups

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healthy_blogging

Pull ups are essential for developing upper body strength but some people lack the strength to perform pull ups. Until they can develop such strength, some people opt for assisted pull ups. Today I'm going to show you how to do them.

How To Do Neutral Grip Pull Ups Using Assisted Pull Up Machine

You'll need an assisted pull up machine for this exercise. Most machines come with adjustable weights. You should put the weight on a high setting because this will support your body weight during the exercise. Next, climb onto the machine. Grasp the bars with both palms facing toward each other. Place your feet on the lever. Your weight should push the lever downward in a slow, controlled fashion. Now, use the muscles in your upper back, shoulders and biceps to pull yourself upward until your chest comes in contact with the bar. Make sure that your feet are firmly planted on the lever at all times. Once your chest touches the bar, lower yourself back down again. That's one rep. Repeat this for the desired number of reps.

Assisted neutral grip pull ups will strengthen your biceps, abs and upper back. Start off with three sets of five reps. Do this for a couple of weeks, but as you become stronger gradually increase the number of repetitions. After six weeks, test yourself by doing a neutral grip pull up without the machine. If you can perform at least one regular neutral grip pull up, you'll know that your body is strong enough to pull its own weight. So from that point on, concentrate on the unassisted neutral grip pull ups.

"Great Chest and Whole Body Workouts: How To Do Assisted Neutral Grip Pull Ups" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Assisted Chin Ups

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healthy_blogging

A couple of weeks ago I showed you how to do assisted pull ups, now I'm going to show you how to do assisted chin ups. These exercises are most effective for people with underdeveloped upper body strength.

How To Do Assisted Chin Ups

There are two ways to perform assisted chin ups - using a lever machine or getting someone to spot you. Today we're going to focus on the lever. Most machines come with adjustable weights. You should put the weight on a high setting because this will support your body weight during the exercise. Next, climb onto the machine. Grasp the bars with a supinated grip i.e. palms facing toward from you. Place your feet on the lever. Your weight should push the lever downward in a slow, controlled fashion. Now, use the muscles in your upper back, shoulders and biceps to pull yourself upward until your chin is above the bar. Make sure that your feet are firmly planted on the lever at all times. Once you've pulled your chin above the bar, lower yourself back down again. That's one rep. Repeat this for the desired number of reps.

Assisted chin ups will strengthen your biceps, abs and upper back. Start off with three sets of five reps. Do this for a couple of weeks, but as you become stronger gradually increase the number of repetitions. After six weeks, test yourself by doing an regular chin up. If you can perform at least one regular chin up, that's a sign that your body is strong enough to pull its own weight. So from that point on, concentrate on the unassisted chin ups exercise.

Body weight exercises aren't as easy as some people think. Some heavy lifters still struggle with basic chin ups, so don't feel discouraged if you aren't able to do them your first time around. If you keep at it, doing the exercise on a weekly basis, you'll develop the strength to do them.

"Great Chest and Whole Body Workouts: How To Do Assisted Chin Ups" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Inclined Bench Press

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healthy_blogging

The inclined bench press is very effective strength training and bodybuilding exercise, but it can wreak havoc on the shoulders if they're done improperly. Today I'm going to show you how to do inclined bench presses the safe way. Before we get started, you should know about the benefits of this exercise. They include:

• strong pecs
• strong shoulders
• strong triceps

You should add this exercise to your weight lifting arsenal.

How To Do The Inclined Bench Press
The safest way to do this exercise is to use a fixed station. Fixed stations will prevent injuries from the bar coming too close to your chest as well as minimizing the chances of rotator cuff damage. If you don't have access to a fixed station, you can use a Smith machine. In this article I'm going to focus on the fixed station for inclined bench press.

Adjust the inclined bench to the appropriate height. Once you've adjusted the seat, place one ten pound plate on each side of the bar. This is because you need to perform a warm up set (you can also warm up with the just the bar). Sit down on the bench. Make sure that you can comfortably reach the bar, the angle of incline should be 30 degrees and you should have a clearance of at least six inches from the bar to your chest.

Place your hands on the bars, use a supine grip i.e. palms away from you. Some fixed stations allow you to work each side independently, this is useful because it forces the weaker muscles to work harder to keep up with the stronger side of your body.


With your feet firmly planted on the floor and your back firmly on the back rest, use your chest and shoulder muscles to press the bar upward until you reach a 90 degree angle, but stop just at lockout. Now, lower the bar until it is within three inches of your chest. (You don't have to worry about being crushed under the weights because fixed stations are designed to prevent the bar from touching your chest.) That's one rep. Do nine more then stop.

After your warm up set, add more weight. Strength training requires heavy lifting with low reps. So shoot for five sets of three to six reps. Each week add more weight in five to ten pound increments.

If you perform inclined bench presses on a regular basis, you should start to notice strength gains in a matter of weeks. This exercise is also a testosterone booster, so you'll also experience greater muscle mass, confidence and mental alertness, too.


Inclined benches are best when accompanied by declined and flat bench presses and push ups. Together, these exercises will give your chest, triceps and shoulder muscles a phenomenal workout.

"Great Chest and Whole Body Workouts: How To Do Inclined Bench Press" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Assisted Tricep Dips

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healthy_blogging

Dips are among the best upper body exercises, but novices and people with underdeveloped muscles may find them especially difficult. So today I'm going to teach you how to perform assisted dips.

How To Do Assisted Dips

You'll need an assisted dip machine for this exercise. Most assisted machine have a lever attached to weights. To minimize chances of injury insert the pin into a heavier setting, because this will support your body weight. Now, step onto the machine. Grasp the handles. Place both feet on the lever. Make sure that your back is perfectly aligned i.e. do not pitch forward because this will place emphasis on your pecs instead of your shoulders and triceps. Once you're on the lever, your body weight will force it downward. Now, use the muscles in your shoulders and triceps to push yourself upward. Stop just before your elbows lock. Now, lower yourself down to the starting position. That's one rep. Repeat this for nine more reps then take a short break. Perform a second set of ten reps then stop.

As you become stronger, insert the pin into lighter weight settings, this will force your body to do more work. Eventually, you'll become strong enough to graduate to unassisted dips.

Assisted dips are less challenging than performing dips without any help whatsoever. Because the machine will be doing much of the work for you, progress will be slower compared to people performing regular dips. But people whom are extremely overweight, have underdeveloped upper body strength, etc. still need to exercise their upper body muscles, which makes assisted dips an important part of their exercise regimen.

The advantages of assisted dips include:

• safety
• less strain on the shoulders
• teaches the novice proper form

Because exercise is important for overall health, I recommend that you incorporate strength training as part of your regular lifestyle.

"Great Chest and Whole Body Workouts: How To Do Assisted Tricep Dips" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Assisted Pull Ups

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healthy_blogging

Some people lack the upper body strength to perform a decent pull up. Today I'm going to talk about an exercise that can help you to become stronger and better prepared for the full fledged pull up.

How To Do Assisted Pull Ups

There are two ways to perform assisted pull ups - using a spotter or using a lever machine. We're going to focus on the lever. Most assisted pull up machines have adjustable weights attached to the lever. You should put the weight on a high setting because this will support your body weight during the exercise. Next, climb onto the machine. Grasp the bars with a pronated grip i.e. palms facing away from you. Place your feet on the lever. Your weight should push the lever downward in a slow, controlled fashion. Now, use the muscles in your upper back, shoulders and biceps to pull yourself upward until your chin is above the bar. Make sure that your feet are firmly planted on the lever at all times. Once you've pulled your chin above the bar, lower yourself back down again. That's one rep. Repeat this for the desired number of reps.

Human assisted pull ups are done similarly but instead of using a lever, you'll get help from a spotter. This person will take hold of your ankles or waist. You would then use your upper body muscles to pull your chin above the bar then lower yourself back down again.

Assisted pull ups are not as effective as doing them from scratch but I know there are people who are anxious to do pull ups regardless of their upper body strength. Since they have to start somewhere, the assisted pull up exercise can be helpful.

Practicing assisted pull ups along side lateral pull downs, will help you to develop the strength for the basic pull up exercise. Dedicate yourself to the exercise and you'll be able to do it.

"Great Chest and Whole Body Workouts: How To Do Assisted Pull Ups" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Barbell Side Bends

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Obliques are among the most important yet neglected muscles in the upper body. Today I'm going to show you an exercise that targets these muscles.

How To Do Barbell Side Bends

For this exercise, you'll need a fixed weight barbell. You're going to start off with a warm up so grab a light weight barbell. Take the barbell in your right hand. Make sure that you're standing up straight. Place your left hand behind your head. Now, bend to the right side lowering the barbell toward the floor. Next, use your oblique muscles to pull yourself upward until you've returned to your starting position. That's one rep. Do this nine more times then switch hands and repeat ten times.

After the warm up set, grab a heavier fixed weight barbell. Do three sets of ten barbell side bends with your right hand. After completing thirty reps with your right hand, do thirty with the left hand.

Fixed weight barbell side bends are beneficial because they:

• strengthen the obliques
• develop your core
• prevent lower back problems
   

This exercise is more challenging than the basic side bends the former employs weights which create resistance. Resistance accelerates muscle growth because it forces them to work harder. You can perform this exercise alongside the hanging obliques exercise thus giving your abdominal muscles a power workout.
Now you have the knowledge, put it to good use.

"Great Chest and Whole Body Workouts: How To Do Barbell Side Bends" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

Two In One: How To Do Dumbbell Fly and Overhead Press

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healthy_blogging

I really enjoy weight lifting, but when a routine becomes outdated, I need to ratchet things up a notch. So today I'm going to show you how to do another amazing two in one workout that will not only challenge your body to become stronger, but save you valuable time, too. The exercise I'm talking about is the standing dumbbell fly and overhead press and you're going to learn about it in the next section. But first here's a list some of the benefits of this compound exercise:

• strengthens your chest muscles
• strengthens your shoulder muscles
• strengthens your upper back
• strengthens your core

This is an exercise that you should definitely add to your workout arsenal because it combines two of the best upper body exercises you'll ever do.

How To Do Dumbbell Fly and Overhead Press

You'll need a pair of dumbbells for this exercise. You should start out with a warm up set, so grab a pair of lightweight dumbbells. Stand up straight. Bring the dumbbells up to chest level. Hold them close to each other. Now, move the weights apart performing an arc movement. For this part of the exercise you'll be relying on your chest muscles. Stop once you feel a slight pull in the chest muscles. Now bring the weights back together again. That's one repetition of the standing dumbbell fly.

Now you need to do the overhead press. Begin by turning the weights upward until your knuckles are pointing toward the ceiling. Make sure that your arms are shoulder width apart when you do this. Next, use your shoulder muscles to press the dumbbells above your head. Now lower your arms down until the dumbbells are at eye level. You've just completed one rep of the dumbbell overhead press.

Alternate between standing dumbbell flys and overhead presses until you've completed nine more reps. After this, you can select a pair of heavier weights.

If you're going for strength use heavy weights and low reps (4 - 6 reps) over three sets. If you just want to tone your muscles, use light dumbbells and go for 10 - 15 reps spread over three sets.


As you can see, this workout is more challenging. You're training multiple groups of muscles to coordinate with each other. You shouldn't pause between the flys and presses, since this is a combined exercise. If done correctly, you'll experience strength and endurance gains in a matter of weeks.
That's it for now. While you're here, check out the other amazing articles on this blog. They're listed in the sidebar.

"Great Chest and Whole Body Workouts: Two In One: How To Do Dumbbell Fly and Overhead Press" copyright 2012 Great Chest and Whole Body Workouts.  

How To Do Barbell Wrist Flex Exercise

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Strong wrists are essential to grip strength. Today I'm going to teach you how to do barbell wrist flexes. This simple barbell exercise can boost the strength in your wrists.

How To Do Barbell Wrist Flex Exercise

You'll need a fixed barbell and a weight bench for this exercise (Olympic bars will be too cumbersome). You should start out with a warm up set, so grab a lightweight barbell with fixed weights (e.g. 10 pounds). Hold the barbell with both hands. Sit on the bench. Place both forearms on your thighs. Make sure that your palms are facing upward and that your wrists are beyond your knees. Lower your wrists downward. Next, flex your wrists curling the barbell upward then down again. That's one rep. Repeat this exercise five more times.

Now grab a pair of heavier weights. The best range is 8 - 10 reps for a total of three sets.

The barbell wrist flex (sometimes referred to as barbell wrist curl) is a variation on the dumbbell wrist curl but has the same benefits:

• improved flexibility
• strong flexors
• strong extensors

Having a strong grip is part of overall functional strength. For example, if you fall down on weak wrists, they're more likely to break due to impact. Strong wrists minimize damage from falls and also helps when you're carrying or pressing heavy objects e.g. bench press, farmers walk, dead lifts.
Each week increase the weight amount performed during the barbell wrist curl exercise. If you keep it up, you'll notice that your wrists becoming stronger and more flexible.       
We'll see you back here for another article on Great Chest and Whole Body Workouts.

"Great Chest and Whole Body Workouts: How To Do Barbell Wrist Flex Exercise" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Burpees

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What if I told you that there's an exercise that combines squats, push ups and jumps into one super workout? You'd want to know more about it, of course. Well, this three - in - one exercise is known as burpees, and today I'm going to show you how to do them.

How To Do Burpees

To do burpees, you'll need a horizontal space that is free of obstructions and foot traffic. To begin, stand up straight. Next, squat down and place both palms on the floor. Now, space your hands shoulder width apart. Extend your legs behind you supporting weight on the balls of your feet and your palms. Tighten your abdominal muscles. Lower your chest to within one inch of the floor (make sure that your back is straight). Push yourself upward again.

After you complete the push up, assume a squat position again. Now, use your hamstring muscles to push yourself off the floor i.e. JUMP!

That's one burpee. Do nine more then take a thirty second break and do fifteen more reps. Go for a total of thirty burpees (spread over three sets of ten reps) then stop. As you build endurance you can increase the number of reps or sets of the exercise.

The fastest way to get into amazing physical condition is by doing compound exercises and burpees ranks among the best compound exercises around.

The benefits of burpees include strong abs, glutes, chest, biceps, triceps, back and hamstrings. You can also do them just about anywhere and without the need for fancy gym equipment. The burpees exercise also improves strength and conditioning which has carryover to deadlifts, squats, and the bench press.

Check us out next week for another great chest and whole body workout.

"Great Chest and Whole Body Workouts: How To Do Burpees" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Two Arm Inclined Bench Dumbbell Row

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You need a strong back, it protects your posture and helps you perform heavy lifts (like moving furniture an appliances). Today I'm going to show you a dumbbell row exercise that will get your back into shape.


How To Inclined Bench Two Arm Dumbbell Rows

You'll need an inclined bench and a pair of dumbbells for this exercise. Grab two light weight dumbbells because you're going to start out with a warm up set. Place the dumbbells on the floor on either side of the bench. Position yourself on the bench so that you chest is on the bench pad. Reach down and pick up one dumbbell with each hand. Make sure that your palms are facing each other.

Now, pull the dumbbells upward toward your chest. Squeeze your shoulder blades together at the top of the movement. Now lower the dumbbells back to the floor. That's one rep. Repeat this nine more times then grab a pair of heavier weighted dumbbells. Strength trainers should go for heavy weights and low reps, muscle toners should go for high reps at low weights. 

Inclined bench dumbbell rows target the upper back, hitting the trapezius muscle; it also strengthens your arms and wrists.

These exercise will benefit your upper body, giving you added strength and muscular definition. It will also help you to develop the "v taper". So make sure to add the two arm inclined bench dumbbell row to your fitness arsenal.

"Great Chest and Whole Body Workouts: How To Do Two Arm Inclined Bench Dumbbell Row" copyright 2012 Great Chest and Whole Body Workouts.

Two In One: How To Do The Side Arm and Front Arm Raise

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Are you ready for a challenge? Today I'm going to show you how to get two workouts at the same time with dumbbell front arm raise and dumbbell side raise. This combined workout has many benefits including:

• saves you time
• strengthens your shoulders
• strengthens your pecs
• strengthens your biceps
• strengthens your triceps

This is a compound exercise that you should definitely be adding to your fitness training arsenal.

How To Do The Dumbbell Front Arm Raise and Side Arm Raise

You need to start off with a warm up set, so grab a pair of light weight dumbbells. Stand up straight. Hold the dumbbells in front of you. Now, raise your arms in front of you until they're perpendicular to your upper body. Use your chest and shoulder muscles to do this. Now, lower the weights to the starting position. That's one front arm raise.


Next, raise each arm upward from the side, stopping once you've formed a "T". You'll be relying mostly on your shoulder muscles for this part of the exercise. Now lower your arms again, returning to your starting position. That's one repetition of the side arm raise.


Next, do another front arm raise, followed by a second side arm raise. Keep alternating between these exercises until you've completed ten reps of each.

Now that you've finished warming up, get a pair of heavier weights. If your goal is to build muscle, use heavy weights and low reps (4 - 6), if you want to tone up, go for high reps (15 rep) with low weights. You only need to complete three sets because this is a combined workout. Once you're done with the last set, you can do something else.


This exercise is an easy way to build powerful chest and massive shoulders, giving you incredible upper body strength.

Winter break is over and it's time to hit the books again. But don't forget to exercise. Visit Great Chest and Whole Body Workouts each week to learn strength training tips that you can use all year round.

"Great Chest and Whole Body Workouts: Two In One: How To Do The Side Arm and Front Arm Raise" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

Get A Grip With Door Grabs

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Say that you pick up a heavy object only for it to fall crashing to the floor because your grip is too weak. What are you gonna do? Today I'm going to show you how to do door grabs - one of the easiest gripping exercises you'll ever learn.

How To Do Door Grabs

You'll need a door with hinges that are strong enough to support your weight. Grasp the open door with your thumb and forefinger. Pretend that you're sitting in an imaginary reclining chair. Lean back in the opposite direction of the door until your arm is fully extended. Hold this position for 60 seconds then switch hands and repeat for another 60 seconds. Continue alternating between both hands until you've completed twenty reps (ten minutes per side).

You might notice that you'll have greater difficulty maintaining your grip once you get past the fifth or sixth rep. That's normal. Just do the best you can until you've completed ten reps for both hands. If you can't hold your grip for at least thirty seconds on your first rep, it means that you have a lot of work to do. But keep it up because like any other exercise, regular training yields results.

Door grabs build functional strength which means it will help you to maintain a solid grip on heavy objects with little chance of dropping them. In terms of weight lifting, door grabs are beneficial for deadlifts, cleans, dumbbell rows, farmers walk, etc.

That's it for this week. Look forward to next week's article on Great Chest and Whole Body Workouts.

"Great Chest and Whole Body Workouts: Get A Grip With Door Grabs" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

Do Inclined Push Ups To Get Powerful Pecs

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Are you looking for an exercise that will give your upper body and amazing workout? Then you're in luck because today I'm going to show you how to do incline push ups. This is one of the most amazing strength training exercises that you'll ever learn. Why? Because incline push ups are a total compound exercise with many benefits including:

• strengthens pecs
• strengthens shoulders
• strengthens biceps
• strengthens wrists
• strengthens abdominal muscles
• convenient for people who can't get to the gym

Now that you know what this exercise can do for you, I'm going to show you how to do them.

How To Do Incline Push Ups

You'll need a chair, bench or sturdy elevated platform for this exercise. To start, place both hands on the bench. The next thing you need to do is extend both legs behind you. Much of your body weight is going to be supported on the balls of your feet. Keep your back straight, arching screws up the exercise not to mention is dangerous for your spinal cord. Keep your abdominal muscles tight, too.

Now, lower your chest to within an inch of the bench. Squeeze your shoulder blades together (imagine that you're squeezing an orange between them). Much of the incline push up work is done by the pecs, so use your chest muscles to push yourself back to the starting position. That's one rep. Do nine more reps, take a fifteen second break then do another set of ten push ups.

I recommend doing three sets of incline push ups, to build up your chest muscles.

If you aren't strong enough to do ten per set, cut the number of reps down to a number you can manage. You can also support your weight on your knees but this will lower the challenge of the exercise.

Each week increase the number of sets until you're able to complete 100 inclined push ups (i.e. ten sets of ten push ups).

This is an excellent exercise for people on the go. If you don't have time to hit the gym, just do some incline push ups. This exercise also has carryover benefits to the bench press. The stronger your chest, the more you can bench press. And if you really want to give your chest a grueling workout, mix up incline push ups and dips.

Winter break is almost over! When classes start up again, make the time to strengthen your body as well as your mind. Great Chest and Whole Body Workouts is here to help with that.

See you next week.

"Great Chest and Whole Body Workouts: Do Inclined Push Ups To Get Powerful Pecs" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Oblique Exercises On The Captain's Chair

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The obliques are some of the toughest muscles to train. They're responsible for giving you a strong core and back support but most people have absolutely no idea how to properly train them. Today I'm going to show you an easy but effective exercise to give your obliques a real work.

How To Do Oblique Exercises Using The Captain's Chair

For this exercise you'll need access to a captain's chair apparatus. Climb onto the captain's chair and place your back on the support. Rest your forearms on the pads and take hold of the grips. Your weight will be supported on the elbow pads. Allow your legs to extend toward the floor. Now, bend your knees and pull them toward your left side. Hold for a one second count them lower them to the starting position. That's one rep.

Now bend your knees again and pull them upward toward your right side. Hold for one second then return to the starting position. Repeat this for fifteen reps then take a ten second break before going again. To get the most benefit from this exercise, you should perform 45 - 60 reps spread over 3 - 4 sets.

The captain's chair oblique exercise is an alternative to the hanging obliques exercise. Training your abs isn't as hard as it may seem. The key is to make the workouts as challenging and intense as possible in order to promote muscular strength and development.

Tight obliques will enhance the classic V taper that most guys aspire to create. Strong obliques also provide good core support which comes in handy when performing dead lifts and presses.

The way to get a head start on getting that toned, strong physique in time for the summer months is to start working out right now.

"Great Chest and Whole Body Workouts: How To Do Oblique Exercises On The Captain's Chair" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Finger Tip Push Ups

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Push ups rank among the best strength training exercises around. You'd be surprised how powerful you can become by simply doing body weight exercises. Push ups are also versatile, once you've mastered one style, there are plenty more to do.

Today I'm going to show you how to do finger tip push ups. This exercise is physically demanding, and is a great way to develop strength. Some of the benefits of finger tip push ups include:

• strong chest
• strong biceps
• strong triceps
• strong core
• strong phalangeal joints

People with arthritis should consult a physician before doing this exercise.

How To Do Finger Tip Push Ups

The only equipment that you'll need for this exercise is a flat, horizontal surface. Spread your fingers and place them on the floor. Make sure that your hands are shoulder width apart. Extend your legs behind you. You'll be supporting your weight on the balls of your feet and your finger tips. Make sure that your feet are close together.

Keep your back straight and your abs tight. Now, lower your chest until it is within one inch of the floor. Use your chest and triceps to push your body upward until your arms lockout. That's one push up.

Depending on your strength level, you should be able to perform at least ten reps without stopping. As you become stronger and more adept, you'll be able to increase the number of reps and sets you perform.

"Great Chest and Whole Body Workouts: How To Do Finger Tip Push Ups" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.