How To Do Reverse Grip Barbell Bent Over Rows

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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.

How To Do Clap Push Ups

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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

It is one of those exercises that you should definitely add to your fitness routine. And today, you're going to learn how to do them.


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.

How To Do Reverse Overhead Press

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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

This is an exercise that even novices should consider adding to their workout routine.

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.

How To Do Planck Dumbbell Rows

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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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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.