How To Do Barbell Plates Pinch Grips

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


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

How To Do Pinch Grips With Barbell Plates?

You'll need barbell weight plates for this exercise. To get a feel for the exercise, start out with light weight plates (two 2.5 pound plates in each hand or one 5 pound plate in each hand). Grasp the plates between your thumb and index finger. Now, stand up straight while simultaneously pulling your shoulders back. Make sure not to slouch, good posture is paramount here.

 

Grasp the weights for at least thirty seconds then set them down. Rest for fifteen seconds then repeat the exercise for another thirty seconds. Do five sets of the exercise with each repetition lasting thirty seconds.

As you become stronger, you can increase the amount of weight for the pinch grip exercise. For example, after you've mastered the previous weight, grasp heavier plates (e.g. two 5pound weights) between your thumb and index finger. Do five sets of the exercise, pinching the weights for a thirty second count.

 

This exercise has carryover benefits for deadlifting, farmer's walk, pull ups, chin ups, barbell and dumbbell rows, and even everyday chores.

You'll be glad for the new strength and what it can do for you.

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

How To Do Barbell Behind Your Back Wrist Curls

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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.

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

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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 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.

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 Get Big Calves Fast

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Guys need strong calves, these muscles are important for jumping, running and lifting. But how do you get them? Leg training. Today I'm going to show you how to do seated barbell calf raises.

How To Do Seated Barbell Calf Raises

To do this exercise, you'll need a bench and a barbell with fixed weights. Start with a warm up set. Grab a lightweight barbell (five pounds per side) and sit on the bench. Place the barbell on your thighs. Make sure that both feet are firmly on the floor. Now push your heels off the flow by flexing your ankles. Lower your feet to the floor again. Repeat this exercise for a total of ten reps.

After the warm up set, choose heavier weights and repeat the exercise for a total of thirty reps (or three sets of ten reps).

Each week increase the weights in five pound increments while maintaining the same number of sets. Do the seated barbell calf raise on a regular basis and you'll see results in a few short weeks.

"Great Chest and Whole Body Workouts: How To Get Big Calves Fast" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do The Seated Barbell Shoulder Press (Even If You've Never Lifted Weights In Your Life)

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You want wider shoulders, what guy doesn't? Today I'm going to show you how to develop them by doing a remarkable barbell exercise. Some of the benefits of the barbell shoulder press include:

• wider shoulders
• larger chest
• strong core

Today, you're going to learn how this compound exercise is done.

How To Do Seated Barbell Shoulder Press
You'll need an Olympic bar and seated shoulder press station or squat rack and a bench for this exercise. You're going to start out with a warm up set so add a ten pound weight to each end of the Olympic bar. Place the barbell on the rungs above your head. Reach up and use a pronated grip (palms away from you) to grasp the bar. Use a wide grip because this will make your shoulder muscles do most of the work.

Now lift the bar from the rungs and extend your arms above your head until they lockout. Next, lower the barbell toward your chest. Hold for a two second count then press the weight above your head until your arms lockout. That's one rep. Breathe normally throughout the exercise, exhale as you lower the bar and inhale before you press it up. Do ten reps then stop.

Get up from the bench and grab more weight. You want to add enough weight to achieve four to six reps per set (to increase muscular strength) without fatigue. Use a spotter if possible, this is to minimize your chances of injury. To develop size and strength you need to perform four to six reps for a total of three sets. This is a slow progression exercise, meaning that it will take most of you longer to develop enough strength to press heavier weights. Normally, you should increase them amount you lift in ten pound monthly increments.

The seated barbell shoulder press is an advanced version of the seated dumbbell shoulder press but can lead to faster strength gains because you'll be pressing more weight.

The barbell shoulder press will stimulate the release of testosterone causing your become stronger and increasing the size of your muscles. If you dedicate yourself to this exercise, you'll definitely see results.

"Great Chest and Whole Body Workouts: How To Do The Seated Barbell Shoulder Press (Even If You've Never Lifted Weights In Your Life)" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Inclined Bench Barbell Rows

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

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

How To Do Inclined Bench Barbell Rows

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

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

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

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

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

How to do Barbell Romanian Deadlifts

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You've been reading my dumbbell deadlift series. You've experienced incredible strength gains by practicing heavy lifting with dumbbells. You've come a long way. Congratulations. But now you know that you've progressed as far as you can with those exercises. You need to ratchet things up in order to continue gaining strength. Now it's time to do barbell romanian deadlifts, this is the big brother of the dumbbell Romanian deadlift. There are a lot of benefits to doing the Romanian deadlift with barbells because it:

• strengthens your back muscles
• strengthens your hamstrings
• strengthens your core
• strengthens your glutes
• strengthens your wrists
• strengthens your grip
• promotes muscle growth
   

How To Do Barbell Romanian Deadlifts

You'll need an Olympic bar and weight plates for this exercise. Do a warm up set first. Foot placement is essential when doing Romanian deadlifts. Place your feet under the bar, the distance between them must be shoulder width apart. Make sure that your toes are pointing forward. The next thing you will do is bend down to grip the bar. Keep your back straight when you do this, any arching could do serious damage to your spinal cord and the muscles in your back. Grip is also important. You can use either the pronated, supinated or alternate grip. Pronated (palms away) is by far the most difficult and awkward of the grip styles and it puts unnecessary strain on your wrists, so I advise against it. Supinated (palms facing you) is much better and is used by many experienced lifters. The alternate grip is useful when grip strength isn't equal i.e. one hand has greater strength than the other. In the demo I use alternate grip to demonstrate how it is used. Grasp the bar in the ridges not the smooth part.

After you've taken hold of the bar, it's time to execute the lift. Take a deep breath. Now use your glutes to push yourself to a fully upright position. Stand up straight, and draw your shoulders back. You'll be calling on muscles in your back, legs and and glutes to help you lift the weight off the floor. Pulling your shoulders back is good for developing upper body strength. Hold for a three second count. Now lower the weight to the floor. That's one rep. Repeat this for ten reps. After your barbell romanian deadlifts warm up set, choose heavier weight plates. If strength is your goal you must lift heavy. That means going for three to six reps per set for a total of five sets. If you can't do that many, then you need to get lighter weight plates. If you only want to tone or build muscle size, you can go for ten or twelve reps per set, but use lighter weights when doing the exercise.

Strength trainers must add more weight every week. Increase the amount by twenty-five to fifty pounds, you want to maintain consistency with the number of reps and sets that you complete. Romanian dead lifts are a compound exercise that produces functional strength. It's an excellent whole body workout that produces strength for benching, pull ups, squats, dips, etc.

Dead lifting is also a great exercise for burning extra fat. Heavy lifting stimulates production of testosterone and other growth hormones which lead to increased size. It also speeds up your metabolism and helps you to burn fat. So if you want to lose the fat pounds in time for summer, you should do deadlifting.

Summer is just a little more than a month away. Do you want to spend it as a flabby out of shape guy who tires easily? or do you want to be strong and active with lots of energy? Since you're reading Great Chest and Whole Body Workouts, you want to become stronger. So get off the computer and start exercising.

(second photo depicts dead lift at 315 pounds which is 74 percent of my 1 RM)

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

How To Do Barbell Shoulder Shrugs

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In a previous post I showed you how to do dumbbell shrugs. Once you've mastered the dumbbell shrug, it's time to ratchet things up. And that's exactly what you're going to do because now you're going to learn about the barbell variation of this exercise. Shrugs provide a lot of strength training benefits to the upper body. Using barbells provides more advantages because you can lift heavier weights than with dumbbells which could speed up your progress.  

How To Do Barbell Shrugs

You'll need a barbell for this exercise (choose fixed barbells or the Olympic bar). To get a feel for the shrugs, you need to do a warm up set. Stand up straight. Hold the bar in front of you with your palms facing toward you. Your hands should be shoulder width apart. Now use your shoulder muscles to pull the bar upward. In other words shrug. Hold position for a one count then lower it to starting position. Do ten reps of the exercise then stop. It's now time to add weight. If you've been training with dumbbells you should be used to heavy weights by now. The only to increase strength and size of the shoulders is to workout with heavy weights. Grip the bar exactly as you did during the warm up set. Go for seven to ten reps of the exercise then stop. Then do four more sets of barbell shrugs.

You'll find it more difficult to keep up the same number of reps with each subsequent set and that's okay. Just decrease the number of reps. You're going for size and strength, high reps make your muscles grow. As you progress with barbell shrugs you must increase the amount of weight you lift. To build strength you will do less reps per set, in this case your muscles are working harder to perform the movement. By that time you should be lifting four to six times in a set. Your shoulders will become more defined and powerful if you perform the shrugs on a regular basis. This strength will carry over to other exercises including the bench and overhead press. So make barbell shrugs part of your regular workout routine. You'll be glad you did.

"How To Do Barbell Shoulder Shrugs" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.