by
healthy_blogging
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, June 27, 2013
Thursday, May 2, 2013
How To Do Barbell Plates Pinch Grips
by
healthy_blogging
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?
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.
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
by
healthy_blogging
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
by
healthy_blogging
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
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.
healthy_blogging
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
by
healthy_blogging
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:
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.
healthy_blogging
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
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
by
healthy_blogging
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:
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.
healthy_blogging
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
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.
Monday, December 17, 2012
How To Do Planck Dumbbell Rows
by
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:
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.
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
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.
Monday, November 5, 2012
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.
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.
Monday, October 15, 2012
How To Do Towel Pull Ups
by
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:
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.
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
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.
Monday, September 10, 2012
How To Do Reverse Bicep Curls
by
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:
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.
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
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.
Monday, August 20, 2012
How To Do Barbell Behind Your Back Wrist Curls
by
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:
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.
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
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.
Monday, July 16, 2012
How To Do Side Pull Ups
by
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:
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.
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.
Monday, June 18, 2012
How To Do Stability Ball Push Ups
by
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.
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.
Monday, May 28, 2012
Great Chest and Whole Body Workouts: How To Do Reverse Barbell Wrist Flexes
by
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.
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.
Monday, May 14, 2012
How To Do Preacher Curls
by
healthy_blogging
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.
healthy_blogging
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.
Monday, May 7, 2012
How To Do Box Squats
by
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:
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.
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.
Monday, April 30, 2012
How To Do Vertical Stomach Vacuum Exercise
by
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.
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.
Monday, April 23, 2012
How To Do Assisted Chest Dips
by
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:
"Great Chest and Whole Body Workouts: How To Do Assisted Chest Dips" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.
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
"Great Chest and Whole Body Workouts: How To Do Assisted Chest Dips" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.
Monday, April 16, 2012
How To Do Wide Grip Pull Ups Using Assisted Pull Up Machine
by
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.
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.
Monday, April 9, 2012
How To Do Assisted Neutral Grip Pull Ups
by
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.
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.
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