How To Do Vertical Stomach Vacuum Exercise

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


How To Do Vertical Stomach Vacuum Exercise

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

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

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

How To Do Assisted Chest Dips

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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 Inclined Bench Press

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

• strong pecs
• strong shoulders
• strong triceps

You should add this exercise to your weight lifting arsenal.

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

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

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


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

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

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


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

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

How To Do Assisted Tricep Dips

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

How To Do Assisted Dips

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

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

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

The advantages of assisted dips include:

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

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

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