How To Do Planck Dumbbell Rows

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healthy_blogging

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

How To Do Planck One Arm Dumbbell Rows

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

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

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

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

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

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

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


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

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

How To Do Inclined Bench Dumbbell Reverse Flye

by

Joseph

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

How To Do Inclined Bench Reverse Flyes

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

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

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

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

How To Do Towel Pull Ups

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healthy_blogging

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

How To Do Towel Pull Ups

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

This exercise is beneficial because it strengthens your:

• wrists
• forearms
• back
• shoulders
   

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


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

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

How To Do Reverse Bicep Curls

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healthy_blogging

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

• stronger biceps
• stronger posture
• strong forearms

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

How To To Reverse Bicep Curls

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

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

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

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

How To Do Barbell Behind Your Back Wrist Curls

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healthy_blogging

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

• improved grip strength
• improved flexibility
• larger forearms

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

How To Do Barbell Wrist Flex Behind Your Back

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

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

How To Do Side Pull Ups

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healthy_blogging

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

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

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

How To Do Side Pull Ups

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

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


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

How To Do Stability Ball Push Ups

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healthy_blogging

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

Benefits of stability ball push ups include:

    stronger biceps
    stronger chest
    stronger core
    increased balance

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

How To Do Stability Ball Push Ups

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

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

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

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

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

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