How To Do Assisted Chest Dips

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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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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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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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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 Assisted Pull Ups

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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.

Great Chest and Whole Body Workouts: How To Do Lateral Raise With Machine

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Last fall I showed you how to perform the dumbbell lateral raise. Today I'm going to show you a different version of lateral raise exercise. Instead of using free weights, you're going to use a machine. You might be asking yourself why you need to learn a different method. The answer comes down to practicality. Some benefits of doing the machine lateral raise include:

• sculpted shoulders
• alternative means of doing the exercise if free weights aren't available
• improved upper body strength

How To Do The Lateral Raise With Machine

You'll need access to a lateral raise machine for this exercise. You need to start out with a warm up set, this helps to circulate blood to your muscles and gives you a feel for the exercise. Stand up straight with your feet spaced shoulder width apart. Make sure that you're facing the machine. Take a handle grip in each hand. At this point your palms will be nearly touching. Now use your shoulder muscles to raise your arms until they're parallel to the floor. Hold for a moment then lower your arms down again. Repeat this ten more times before adding more weight.

It's important to know that some machines come with elbow pads, others don't. With these machines, you must place your elbows on the pads and push your arms away from your sides; this means that your elbows will be doing much of the work. I prefer the method where your deltoid muscles are doing most of the heavy lifting, while giving the muscles in your upper back a workout, too.

Other machines are equipped for the seated position and often times you'll have to place your back against a support which causes you to face away from the machine. There's nothing wrong with the seated lateral raise machine, but you're doing less work if you're in a seated position.

Regardless of which type of machine available, you need to add weight in to become stronger. Add weight in five to ten pound increments; to build strength you should be performing between four and six reps per set (five sets tops). If you just want to tone your shoulders, exercising in the range of ten to fifteen reps per set is where you want to be.

You get out of life what you put into it. This applies to study, career, relationships and exercise. To reach your full potential, do your best and don't ever stop.

"Great Chest and Whole Body Workouts: How To Do Lateral Raise With Machine" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Seated Cable Row With Machines

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You know that the back possesses some of the body's most powerful muscles: lats, traps, and rhomboid. These muscles are needed for power lifting, weight lifting and functional strength. Today I'm going to introduce you to the seated cable row (sometimes referred to as the horizontal cable row), one of the most important machine exercises for the back that you'll ever learn about. Here are just a few of the benefits of the horizontal cable row:

• strengthens the latissimus dorsi muscle
• strengthens the rhomboid muscle group
• strengthens the trapezius muscle
• helps develop the classic V shape
• simulates rowing action often used in row boating

This is an excellent exercising and definitely worth learning about.

How To Do The Seated Cable Row With Machines

You'll need access to a seated cable row machine for this exercise. You're going to start off with a warm up set, this will increase circulation to your muscles and give you a feel for the exercise. Set the weight to 30 pounds. Most machines have adjustable grips, select the type which is best for you. Sit down on the bench and place your feet on the platform. Your knees should be slightly bent. Take the grip in both hands. Tighten your ab muscles and pull the grip toward your chest.  Do NOT lean backward as you pull the grips toward you, that defeats the purpose of the exercise. If you're leaning backward, it means that the weight is too heavy for you, and you'll need to reduce the amount accordingly. Once you've pulled the grips toward your chest, hold that position for one second. At this point you should squeeze your shoulder blades together, this completes the forward action of the exercise. Next you must retract your muscles i.e. extend your arms again (this means that you'll lean forward slightly which is okay). You've just completed one repetition. Perform nine more at this weight amount to finish your warm up set.

After this, you must add more weight, but not so much that you'll arch your back or be forced to lean backward on the bench. The seated cable row is good for strength training and toning. If your goal is strength training, perform six to eight reps per set; ten or more repetitions would put you in muscle toning territory. After you've finished. five sets of the horizontal cable row you can do other back training exercises (e.g. dumbbell rows, barbell rows, pull ups). Each week add more weight while keeping the number of reps and sets consistent.

The seated cable row will help you to develop the classic V taper and give you a huge back. The exercise has carryover benefits to benching and dead lifting, too, thus making it great for back day.

Do you want to develop a stronger, sexier body? You're on this site, so the answer to that question is yes. Visualizing and believing are just as important as doing it. R.E.M. had a cool song about setting goals and taking it all the way. When you KNOW that you're the star that stands out, you'll do what it takes to reach your goals. Get out there and do it. Now.

"Great Chest and Whole Body Workouts: How To Do Seated Cable Row With Machines" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do The Machine Lateral Side Raise

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Today I'm going to show you the machine lateral raise which is an alternative to the dumbbell lateral raise exercise.

How To Do The Machine Lateral Side Raise

You'll need access to a lateral raise machine. Some machines are equipped with pads, others don't have pads but the principle is the same. You'll need to do a warm up set, this loosens up your muscles and gives you a feel for the exercise. Stand facing the machine with your feet shoulder width apart. Grasp the hand grips. Now, take a deep breath and use your shoulder muscles to lift the weight until your arms are at shoulder height. Now, breathe out as you lower your arms to your sides. That's one rep. Complete nine more reps and then add more weight.

You need to add enough weight to create a challenge for your muscles. Strength building range is four to six reps, if your plan is to tone your muscles then perform eight or ten repetitions. Go for five sets up the machine lateral raise, then do other shoulder exercises e.g. pull ups, dips, etc.

The machine lateral raise is very useful because it:

• trains the lateral deltoid muscles
• trains the muscles in your upper back
• gives you another option for training your lateral delts

Although free weights are the strength trainer/weight lifter's best choice, you should discount machine weights. Put another way, if you get to the gym only to find that all of the free weights are taken, are you just gonna go home? If you really want to become stronger, you'll use everything that's available to you including machines, body weight exercises, etc.

Summer's almost here. Are you ready for it?

"Great Chest and Whole Body Workouts - How To Do The Machine Side Lateral Raise" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.