5 Killer Exercises to Make Your Abs Reach Full Form

ab-workout
24 Jul

The recipe for six-pack abs isn’t all that complicated: Crank out an abs workout, eat a nutrient-rich diet, and consume fewer late-night pizzas in a single sitting. The undisputed holy grail of men’s fitness is good for more than just an extra boost of confidence whenever you have cause to peel off your shirt.

Step 1 : Lie back on the decline bench. Position hands overhead. Knees are bent. 

Step 2 : Raise your upper body upward while keeping your lower back on the bench. Hold for one second, then return to the starting position.

Hanging Leg Raises

Step 1 : While holding onto a chin-up bar raising an overhand grip, hang with your knees bent slightly.

Step 2 : Pull your hips up as you curl inward toward your chest using the muscles of your lower abs. Lift your knees as close to your chest as possible, rounding your lower back at the top. Then, pause, feel the contraction in your lower-abdominal muscles, and return to the position you began with.

Crunches

Step 1 : While lying on your back, straighten your legs, raise your heels an inch off the floor, an place your hands by your sides.

Step 2 : Keeping your arms parallel to the floor lift your torso and legs. As you raise yourself, bend your knees and pull them up toward your chest. 

Sit-Ups

Step 1 : Lie back on the floor. Position your hands on your head an feet on the floor.

Step 2 : Raise your upper body upward keeping your lower back on the floor. Hold for one second, then return to the starting position.

Leg Raises

Step 1 : Lie down on the floor. Extend your legs straight. Position your hands behind your head. 

Step 2 : For more an effective exercise you can raise your upper body upward. Hold for one second. Return to the starting position.

Plank

Step 1 : Lie on the floor with your toes and forearms on the ground. Keep your body straight an hold this position as long as you can.

Bigger Shoulders in Just 20 Minutes

20-minute-shoulder-workout
23 Jul

By logic, a 20-minute workout serves two purposes. First, it eliminates the “not enough time” excuse. If you can spare 20 minutes, you can get in a good workout. Second, it scratches that itch. You still made it to the gym. You still got it done. A 20-minute shoulder workout won’t be a staple in your routine, but it can be a big confidence booster to maintain progress and help move you closer to reaching your goals.

Side Lateral to Front Raise

Stand holding a pair of dumbbells at your sides. Lift the dumbbells out to the sides. Once your arms are roughly parallel with the floor, move the dumbbells toward one another until your arms are pointing straight ahead. Lower the weights, the raise them back up. Now move the dumbbells out to your sides and then lower them. That’s one rep. You’ll need to go light here, but do this move correctly, and all three heads of the deltoids will be on fire.

Machine Shoulder Press

Add weight as the reps decrease. Keep in mind that you likely won’t be able to use as much weight as you normally would because you pre-exhausted the shoulders with the side lateral to front raise. Remember, the focus is on training the muscle, not showcasing power, so add weight cautiously.

Partial Lateral Raise

Use a pair of heavier dumbbells and perform half reps. It’s a small range of motion, but by the time you get to the end of the set, your delts will burn and the pump will be very real. Lift, don’t swing. If you need to use body English to lift them up, lighten your load. Once again, add weight on each set as the reps decrease.

Band Pull-Apart

Grip the band so there’s tension throughout the entire rep. Even though you’re short on time, on each rep feel your rear delts contract before you release the tension. Go up in resistance on each set. If you have only one band, hold the weight for 3 seconds on the second set and 5 seconds on the last. If you don’t have any bands, perform rear lateral raises with light dumbbells instead.

Once you finish all three exercises, rest 30 seconds before starting over. Complete a total of 3 trisets.

5 Hard Truths You Need To Hear About The Bench Press

bench-press-thruths
23 Jul

Go to your favorite box gym on any Monday, and you’ll see a trend that isn’t going anywhere: people lining up for the barbell flat bench like it’s a cattle call. It’s just one of those things. No matter how much strength coaches shout about the importance of other movements like squats, overhead presses, and deadlift variations, the bench press will probably remain the most glamourized movement in the gym.

Is this a bad thing? A good thing? Let’s just say…it’s a thing. That means its value, as ever, depends on what you do with it, and how you manage to (hopefully) avoid jacking yourself up with it.

Truth 1: It's Not The Best Chest Developer

It’s unavoidable: people hear “bench press,” and they think “chest.” In truth, the flat barbell bench press is only partially effective in taxing the chest fibers. And since the movement is guided by a barbell with a fixed hand and elbow position, it demands plenty of contribution from other muscles, like the front delts and triceps. Even if you put your feet up on the bench and do all the other classic bro stuff, this is never going to be an effective isolation move.

Don’t get us wrong—you’ll still get your pump fix if you train in the right rep ranges and use the right loads to stimulate. But a heavy bench press is more of an upper-body strength move, and less of a chest sculptor. Come to terms with it.

What this means for you: If you want a big chest, do plenty of chest-focused movements like flyes and squeeze presses, but also high-rep push-up finishers. When you bench heavy, treat it as a strength move. Aim for heavy triples rather than singles, control your pace, and incorporate strategic pauses.

Truth 3: It's Not The Most Complete Test Of Upper-Body Strength

Plenty of lifters want to have a strong bench in order to impress someone. But no matter who you’re looking to “wow,” there’s plenty wrong with using the bench as a test lift.

For example, you may be able to lift more weight on the bench than, say, a strict overhead press, but there are also plenty more ways to “cheat” on the bench. Using a bizarrely high arch or stopping short of a full range of motion are two common flaws. Lifting the hips off the bench for assistance is another. Being honest with your technique is a humbling experience, and there’s hardly any room for this when standing upright.

Moreover, the bench press targets less of the upper-body musculature than the overhead press. There’s no doubt it hits the chest, and also the triceps and front deltoids. But, there’s very little stress placed on the spine at all, meaning the muscles of the trunk, like the abdominals and obliques, don’t have to become too involved for a successful lift to be completed.

What this means for you: “How much ya bench” tells me far less about you as a lifter than “how much ya strict press?” You might see more bang for your training buck by focusing on overhead work as a gauge of strength, and using horizontal press variations like close-grip bench work as a triceps-focused accessory move. When you can strict press more than 200 pounds for a smooth triple,g revisit your bench and don’t be surprised if it’s actually grown.

Truth 4: Not All Cues Work For All Benchers

We all know that lifters trade technique cues like baseball cards. But, something that works for a seriously strong-ass bencher may not work for someone who’s not at that level yet. An example is the classic “pull the bar apart” cue.

We recommend squeezing in on the bar—provided it doesn’t mean your scapula get unlocked. Scandalous, right? No, that won’t be the best cue for everyone either. For some people, pulling apart is definitely the right cue. But not everyone.

What it means for you: Don’t just blindly follow a cue and expect it to work! Shop around, and don’t be afraid to try something completely different than what someone way, way stronger than you advocates—once you’ve got your basic form locked down tight, that is.

Truth 5: Benching Right Demands A Complicated, Precise Set-Up

I hope you don’t interpret this article as us telling you not to bench. Really, We’re just trying to tell you that when you bench, you really need to focus on doing it right with every rep of every set. Compared to a move like the deadlift, benching can seem pretty straightforward, but in actuality, it’s every bit as complicated, and demands just as much attention to set-up.

Here’s the checklist you need to do for every rep. Don’t skip a single step!

  • Back position: Your head, upper back, and butt should be in contact with the bench. A flat lower back is counterproductive in the case of this lift, and keeps you from being able to lock your shoulders in a safe position. Keep space under that lumbar!
  • Hand position: Personally, I like a slightly narrower grip than most people bench with. As I say in the video, I’ll aim for the pinky fingers on the rings of the barbell. You may go slightly wider or narrower based on your proportions, but avoid flaring the elbows out too far away from your body—even when your goal is a heavy low-rep set. Use a grip width that allows the forearm to stay vertical and perpendicular to the floor, keeping the elbows right under the wrists. Yes, you’ll be able to bench less in this narrow width than if you went super wide with the elbows flared. No, I don’t care.
  • Foot position: Pull your feet in to about a 90-degree angle at the knee, or slightly tighter. This will allow you to press your feet into the ground solidly to help drive the bar away from you.
  • Bar path: You don’t want a straight line—that’s too rough on the elbows and shoulders. Pushing backward, or slightly toward the rack, is a far more natural motion for your shoulders. If you’re someone with longer arms, you may need a contact point on the torso that’s a bit lower than normal to achieve the right arm angle relative to the body.
  • Shoulder blades: Remember to keep the shoulders back through the entire lift! That means during the lockout in rep 1, and still there in reps 8, 10, 12, and onward. This will shorten the amount you can lock out, but will ultimately protect your shoulders from injury.

You’ve heard our piece. Now go bench—and do it right!

4 Tips to Get Your Best Chest Ever

chest-tips
23 Jul

Not that we don’t love training everything in our split (yeah, even legs), but man, there’s nothing like chest day. Combine a prominent muscle group that tends to develop quickly with the primal feel of lying back and pressing a heavy weight, and you’ve got yourself a fun day at the gym.

Even so, we can all use as much advice and guidance as we can get on crafting our pecs to their true potential. That’s where these five tips come in. They cover everything from the best way to start your workout (hint: it’s not benching) to unique exercises you may never have heard of before. Armed with these tips, your chest workouts should be more effective than ever.

1. Start With A Fly, Not A Press

Starting chest workouts with a press seems intuitive, and it often becomes a habit. The thing is, though, doing flyes first makes more sense. Flyes gives you a deep stretch at the bottom and a high-quality contraction at the top, and the concentration involved in maintaining your form activates your mind-muscle connection right off the bat.

This isolation movement also pulls plenty of blood into the muscle, priming your pump. As for which fly you should do, just about any variation will work, from dumbbells at any bench angle, to cables, to a TRX Suspension Trainer, to the pec-deck machine.

Or, consider one of these unique fly variations:

Svend Press: This exercise is not about the weight. It’s about squeezing your arms together and forcefully contracting your pectorals as you press your hands together. With that in mind, go light; don’t try 45s, or even 10s, but start with 2-1/2 or 5-pound plates until you feel a contraction from your outer pecs to the middle of your chest with each rep. As a starting point, try 5-8 reps for 2-3 sets, holding the contraction for 10 seconds, then expanding that time over the following weeks and months.

Bodyweight Fly: This exercise will rock your pecs and your core. You’ll need some floor space and dumbbells or barbells that allow the plates to spin. If you don’t have access to either of those, use gliding discs or towels on a smooth floor.

To begin, get into a push-up position with your hands on the barbells or dumbbells (or discs or towels) instead of the floor, then slowly allow them to roll out to the sides as you lower your torso to the floor. When you get as low as you can handle, reverse the motion, flexing your pecs throughout to maintain control of your ascent and descent.

2. Press At Many Angles

The chest will develop exactly how you stimulate it, which is exactly why so many guys who do nothing but the flat bench walk around with thick middle pecs and flat-as-a-board upper pecs. It’s a bad look, but easily rectified by a steady dose of incline and decline presses.

If you’re working with a typical adjustable bench, you have more options at your disposal than you might assume, with every click higher or lower giving you a new angle to press from. (The difference between a 45-degree and a 30-degree incline is significant when it comes to muscle-fiber stimulation.) As you adjust the bench, keep one factor in mind: The higher the angle, the more the front delts fire. So, to help keep the focus on the pecs, pull down your shoulder blades and expand your chest as you rep.

 

Outside of the typical incline, flat, and decline barbell and dumbbell presses, here’s a unique variation to consider:

Single-Arm Flat Dumbbell Press: The typical press involves both arms, which allows you to handle more weight. This is a good thing, of course, but isolateral (i.e., single arm) presses have their value as well. Doing presses one arm at a time helps balance development between a stronger and weaker side, while also changing how the muscles fire (meaning more overall stimulation). As a bonus, doing the press isolaterally engages your core, too.

To begin this exercise, hold two dumbbells in the down position, then do your reps one arm at a time. Either alternate arms with each rep or do all your reps per set for one arm, then switch to the other arm.

3. Hold It To Hit It

As a rule, doing reps involves establishing a cadence by keeping the weight constantly moving at an even pace. You can also do one-second pauses at the peak contraction—or go a little crazier and do isometric holds. Try holding a contraction for 15-30 seconds. If you’re totally nuts, just hold on until you can’t hold on any longer.

Doing the isometric cable iron cross is a good way to subject yourself to some serious pec punishment. Perform a set of cable cross-overs per usual. At the end of the set, return your arms to the up position, loosen your grip on the handles and count to five. Now tighten your grip and pull the handles down to the finish position and hold them there for as long as you can. Leave just enough energy in the tank to be able to return to the starting position without the weights crashing down onto the stacks.

4. Put The Weight Of Your Own Body To Work

The push-up and dip are basic moves, but that doesn’t limit their effectiveness. Either one makes a great workout warm-up or finisher, and with some alterations, they can become extremely intense. Consider push-ups: You can elevate your feet on a step or bench to emphasize the upper pecs, or put your hands on a step or bench, with your feet on the floor, to hit the lower pecs. To add resistance, wear a weighted vest or wrap a resistance band around your back while holding the ends in each hand.

During a rep, you can also play with the tempo, slowing down or doing explosive ups, a technique in which your hands leave the floor (much like a clap push-up). You can even do multiple styles at once in one vicious dropset finisher: Start doing push-ups with your feet elevated to failure, then bring your feet down and do normal push-ups. When you hit failure again, put your knees on the floor and try to get a few more reps. Finally, stand up, lean against a wall, and go until you can’t go anymore.

 

Another finishing option? If you’re getting bored with regular push-ups, the following variant will help you dial in your pecs.

Clock Push-Up: Perform a traditional push-up, then rotate your body to the right in a clockwise direction using your hips as the pivot point. Perform another push-up, and rotate again. If you start at what would be the 12 on a clock, the next position would be 1, then 2, and so on until you make your way all the way around and end up facing the same direction as you started. For an added challenge, “hop” your body into position each time. On the second round, go in a counterclockwise direction, rotating to the left instead of to the right on each rep.

When it comes to dips, you target the chest by leaning forward instead of keeping your torso straight up and down, which works the triceps more than the chest. Once you’re proficient in bodyweight dipping, start adding weight. You can either use a weighted vest, a dip belt with plates attached, or get gnarly and hang some chains around your neck.

The 3 Easiest Tips To Build A Big Chest Fast

tips-for-chest
23 Jul

You can’t consider yourself a seriously-buff dude if your upper body exists in only two dimensions. You need to add some dept

h to that torso, and Brandon White knows just how to do it.

Take these three tips and plug them directly into the workout you’re doing now, or even better, use them in Meetyourfit.com Chest Workouts

Tip 1: Pack The Back To Focus On The Front

Many muscle groups are involved in the pressing motion—pecs, triceps, and anterior delts most prominently—so if you want to build a bigger chest, you have to do what you can to make sure that particular muscle group is doing as much of the work as possible.

Many lifters try to remedy this by putting their feet up on the bench, but there’s an easier way that allows you to move more weight. It’s as simple as pulling the shoulders back—way back—and arching the chest up nice and high.

“When I say isolate, I’m not meaning this is an isolation exercise,” Brandon says.

After all, the bench press is about as compound as they come, right?

Instead, he says, “You’re going to help work and concentrate on that chest by pulling those shoulders back and keeping them nice and tight—that way the chest is going to do most of the work.”

When your shoulders roll forward, the anterior delts take over. This means the chest deactivates and doesn’t get the full benefit of the exercise. Yes, this sounds easy, but be warned: You really have to concentrate throughout the range of motion to isolate the chest. If you don’t, all the pressing in the world won’t help you build your chest.

Coincidentally, this cue will also help you move the most weight on the bench, and also make it as shoulder friendly as possible. You’re welcome.

Tip 2: Stop Clinking Those Dumbbells!

Buff lifters around the world know that time under tension is one of the singular keys for muscle growth. Plenty of wannabe-buff lifters know it too, but struggle to actually put it into practice. Here’s how to make it work for your chest.

Brandon demonstrates how to use time under tension while performing the incline dumbbell chest fly, pausing just before his arms reach the top.

As he explains, “when you reach the top, it’s actually going to deactivate the muscle because there’s not really any tension on the muscle itself anymore because it’s not going through any kind of motion or contraction.”

In other words, it’s a mini rest period that you haven’t earned yet.

Pausing just before the muscle stops working at the top of the exercise maintains that constant tension you need to grow those pecs. That may not sound like a major change, but it is. To see just how different it is, do a set where you go all the way to 100 percent contraction, and another where you stop at 85-90 percent. Even though the latter is a shorter ROM, it should feel far more difficult.

 

Time under tension can be boosted in any chest exercise, including the bench press.

“When you complete the range of motion and lock out, the chest doesn’t have any tension on it because everything is locked out,” explains Brandon. “Once you start bending your elbows, immediately the chest has to activate to control the weight.”

By keeping the primary muscle group active, you take full advantage of every exercise and stimulate your chest to get bigger, faster.

Tip 3: Make Your Triceps A Higher Priority

There’s a reason why chest and triceps are so commonly trained together in training splits. If you really want to build your front, the backs of your arms will have plenty to say about how hard you can push it.

“In any kind of pressing motion, the triceps are going to be a pretty big secondary muscle group. If you’re hitting that bench press pretty hard, and you’re trying to go up in weight, building that strength, and you hit a plateau—it might not be your chest—it might be your triceps.”

 

His solution for bigger chest gains? Don’t forget to work your triceps. Every bit of size and strength you add there will pay off big-time. So even if you’re already training arms elsewhere in the week, don’t be afraid to add extra work, or even an extra session, focusing on moves like these:

  • Skull-crusher
  • Rope extension
  • Close-grip bench
  • Triceps dip (body upright, elbows tight to body)
  • French press

Need more ideas? The Buff Dudes even created a video about five forgotten triceps exercises that will help you overload those horseshoes. That way, they won’t hold you back from building that double-barreled Buff Dudes-sized chest.

Ultimate Back Workout | 8 Exercises For Back Muscles

back-wokrout
22 Jul

Want bigger and stronger back, but don’t know what exercises to do on your back day? Here is our list of 8 Exercises For Back Muscles.

Step 1 : Choose a suitable weight, then kneel dr. stand on the platform and grip the handles. Keep your abdominals and lower back muscles strong and slowly extend your arms until they are fully stretched. make sure that you keep your shoulders down and retacted slightly back this will help to keep the tension on your back muscles. 

Step 2 : Keeping the movement under control and your elbows pulled down and back pull yourself back up to the start position. Repeat for the desired number of reps.

Step 1 : Stand with your feet hip-distance apart and bend down in sitting motion until your thighs are parallel to the floor. Keep your back straight and make sure that your spine is as close to the neutral position as possible. Take an overhand grip on the bar with your hands slightly wider than a shoulder-width apart-

Step 2 : Exhale, draw your abdominal muscles in, and lift the bar by pushing up towards your legs.

Step 3 : As the bar reaches your knees during the lift phase, push your hips forward to raise your torso so that you are standing tall with your arms by sour sides and the bar resting on your highs.

Step 4 : Hold the position for two seconds, inhale and return the weight to the floor.

Step 1 : Sitting on a bench, grab a bar with a false overhand thumb on the same side as your fingers shoulder-width grip.

Step 2 : As you pull your shoulder blades together and down, while sticking your chest out, pull the bar to your chest. Then, pause with the bar an inch or so from your chest, and slowly let it raise where it began. Throughout, keep your chest out.

Seated Rows

Step 1 : Place your feet on the platform, keeping a slight bend in your knees and making your posture “tall”. Grasp the handles and extend your back forward while keeping your shoulders slightly retracted, and then pull your elbows in and back toward the sides of your torso. The handles should come all the way in until it reaches your navel.

Step 2 : Hold the position for a second before returning back out, keeping the movement under control. your arms returning to the extended position: your back going slightly forward, and with your knees slightly bent

Step 3 : Repeat for the desired number of reps.

Step 1 : Stand upright and hold two fairly Heavy barbell at your sides with your palms facing each other.

Step 2 : Keep your shoulders relaxed. Shrug your shoulders as if you were trying to touch them to your ears.

Step 3 : Hold the top most position, then gradually lower them to the starting position. Do not bend your elbows or shift your head forward during the motion. Repeat.

Step 1 : With your feet shoulder-width apart and your knees bent roughly keep your torso straight with a slight arch in your back as you lean forward at the hips. Your torso should be at this point, roughly parallel to the floor.

Step 2 : Slowly retract your shoulder blades as to have the bar pull up to the lower part of your sternum. Try not to use your arm muscles, and focus on getting most activity out of your middle-back muscles

Step 3 : Pause at the top where your chest should be stacking out toward the bar .Them, slowly return to the starting position, while keeping your torso in the same position throughout the movement.

Step 1 : Starting by hanging from the bar with arms fully extended overhead. Your legs can be bent, straight or crossed behind you.

Step 2 : Pull yourself up until your chin is over the bar. Hold, then lower yourself to starting position. You can add weight to make it more difficult by wearing a weight belt or by holding a dumbbell between your feet.

Step 1 : Straddle a T-Bar-Row machine and grab the handles with an overhand grip. Make sure you are standing with your feet shoulder-width apart and your knees slightly bent.

Step 2 : Keep your back flat and bend your waist until your upper body is about 45 degrees from the vertical, the bar hanging at  arm’s length directly below your shoulders

Step 3 : Them, squeezing your shoulder blades together, lift the bar as close as you can to your lower chest. Pause, then slowly lower the bar back to the starting position.

6 Arm Exercises Without Weight You Can Do At Home

biceps-workout-at-home
22 Jul

While many upper-body exercises involve equipment like dumbbells and barbells, arm exercises without weights are a solid way to put your arm muscles to the test, too. So here is a compilation of 6 Arm Exercises Without Weights You Can Do At Home.

Step 1 : Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.

Step 2 : Tap your right hand to your left shoulder while engaging your core and glutes to keep your hips as still as possible.

Step 3 : Do the same thing with your left hand to right shoulder. That’s 1 rep.

Step 4 : Continue, alternating sides.

Step  1 : Place your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists.

Step 2 : Extend your legs behind you, feet hip-width apart.

Step 3 : Tuck your tailbone and engage your core, butt, and quads.

Step 4 : Hold here for a set amount of time.

Step 1 : Place your feet on a bench or any elevated step and get into a standard pushup position.  

Step 2 : Lower your body until your chest nearly touches the floor, pause then push yourself back to the starting position. Maintain proper form throughout by preventing your hips from Sagging at any point,  keep your core stiff by bracing your abdominal muscles and straighten your legs while placing your weight on your toes.

Step 1 : Place your hands on a bench and get into a standard push up position.

Step 2 . Lower your body until your chest nearly touches the bench. Pause, then push yourself back to the starting position. Maintaining proper form throughout by preventing your hips from sagging at any point. Keep your core stiff by bracing your abdominal muscles and straighten your legs while your weight on your toes. Then repeat.

Step 1 : Sit on the floor with your knees bent and feet flat and your back against a box or step. Place your hands on the box, fingers toward your body. If your box is high, like the one pictured here, place your hands on the box first, and then walk your heels out so you can comfortably lower your body in front of the box without hitting it.

Step 2 : Straighten your arms to lift your butt, then bend your elbows to lower yourself without sitting down completely. That’s 1 rep.

Step 3 : Keep your heels on the floor and your elbows pointed directly behind your body (not flared out to the side).

Step 1 : Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.

Step 2 : Walk your hands together so that your thumbs and forefingers form a triangle.

Step 3 : Bend your elbows to lower your chest toward the floor. Straighten your arms and push your body back up. This is 1 rep.

Step 4 : To make this easier, drop your knees to the floor. Just make sure to keep your core tight and your hips tucked.

Ultimate Exercises for an Awesome Leg Day

leg-workout
20 Jul

Leg development is one of the most important part of your body physique improvement. So we compiled a list of the most Ultimate Exercises for an Awesome Leg Day.

Squats

Step 1 : Place barbell bar across upper back and stand with your feet hip-width apart.

Step 2 : Lower your hips until your thighs are parallel to the floor. Push back up all the way, pause, then go back down to parallel.

Pause again, then return to the start.

Dumbbell Squats

Step 1 : Stand with your feet slightly apart and grasp dumbbell in each hand with your arms hanging down at your sides. Look straight ahead, slightly arch your back, and squat down.

Step : Once your things are parallel to the floor, straighten your legs to return to the starting position. Exhale as you complete the movement.

Leg Extensions

Step 1 : Slowly raise the weight by extending both legs upwards to the straightened position.

Step 2 : Do not jerk the weight up. Hold this position for one second. Slowly lower the weight back to the start position. Repeat movement.

Angled Leg Presses

Step 1 : Sit on the machine with your back and head against the padded support. Place feet on the foot plate about hip-width apart, ensuring the heels are flat. the legs should from an angle of about 90 degrees at the knee with a little variation either way as long as the heels sit flat on the plate.

Step 2 : The knees should be in line with the feet and neither bowed inward nor outward. Your bottom should not be raised from the seat platform. If it is, and the legs are at too sharp angle, then you need to adjust the seat back until the correct position is enabled. You can recognize this floor position when the knees seem to be in front of your eyes and you feel cramped. Grasp the assist handles.

Bulgarian Split Squat

Stand 1 : Stand upright about 2-3 feet in front of a bench, with a dumbbell held in each hand. Extend your right foot backward and rest the top of your foot on the bench.

Step 2 : Keep your back straight and your head held up as slowly bend your left leg and lower yourself into a lunge position. Stop lowering yourself when your left thigh is roughly parallel to the floor.

Step 3 : Slowly press yourself back up until your straight once again, and repeat. Remember to switch legs and give your other leg a workout as well.

Good Morning

Step 1 : Hold a barbell with an overhand grip so that it rests on your upper back and not on your neck. Set your feet at shoulder width apart and knees slightly bent while your back straight.

Step 2 : Gradually band forward using your hips to lower your chest while maintaining the natural arch in your lower back. Keep your heads up and maintain about the same angle of your knees.

Step 3 : Lift your upper body back into starting position.

Barbell Lunge

Step 1 : Start by placing a barbell across your upper back, use overhand grip slightly wider then than your shoulders.

Step 2 : Stand with your feet about 8 inches apart, toes facing forward.

Step 3 : Take a step forward (2-3 feet) keeping your abs drawn in and your upper body straight.

Step 4 : Slowly lower one knee down as if kneeling while keeping your other knee bent at 90 degrees angle, do not let your knee touch the ground.

Step 5 : Lower your body to just above the floor and hold for a moment before returning to the starting position. repeat with other leg.

Front Squats

Step 1 : Position the dumbbell across your anterior deltoids, hold upper arms parallel to the floor, bend your elbow, cross your toe arms, rasp the bar, and look straight ahead: Inhale and squat down.

Step 2 : Return to the starting point, exhale as you complete the movement

4 Best Exercises for Forearm Muscles

forearms-workout
19 Jul

You’ve probably put a lot of work into strengthening your upper body to make lifting, pushing, and pulling heavy loads a cinch. But what about your grip strength? Chances are, unless you’re doing forearm workouts, it’s relatively weak. So here are 4 Best Exercises For Forearm Muscles.

Step 1 : Sit on a bench. Hold wrists passively extended. 

Step 2 : Using a barbell, inhale and curl your wrist up.

Step 3 : Exhale as you complete the movement. This exercise works the flexors of the wrist and fingers.

Step 1 : Sit on a bench. Hold wrists passively extended.


Step 2 : Using a dumbbell, inhale and curl your wrist up. 


Step 3 : Exhale as you complete the movement. This exercise works the flexors of the wrist and fingers.

Dumbbell Wrist Twist

Step 1  : Stand with Light Dumbbell in each hand with your arms at your sides, balms facing behind you. Bend your arms to curl the weights up until your forearms are parallel to the floor. This is the starting position.

Step 2 : Rotate your wrists until your palms face the ceiling, then back so your the floor one again. That’s the one repetition. 

Step 1 : Grab a barbell behind using an underhand grip while keeping your arms straight. Hang the barbell so that it rests on your extended fingers. 

Step 2 : Flex your wrists to raise the barbell up as high as possible.

Step 3 : Reverse the movement to lower the barbell.

Ultimate Triceps Exercises for More Defined Triceps

triceps-workout
18 Jul

There are so many good triceps exercises that will make your triceps larger, but we have compiled a list of the Ultimate Triceps Exercises for More Define Triceps.

Step 1 : Stand facing the machine with your hands on the bar and your elbows against your side. Inhale and straighten your arms, but don’t separate your elbows from you. Exhale as you complete the movement

Step 1 : Hold your arm in full extension up above your body. Make sure your elbow is facing away from your boy. With your non-weight bearing hand, grab and support your other arm just below the elbow.

Step 2 : Lower the weight down, bending at your elbow, Once the forearm is parallel to the floor you may bring the arm back to full extension.

Step 1 : To Begin, stand up holding a barbell using a pronated grip (palms facing forward) with your hands close than shoulder width apart from each other. Your feet should be about shoulder with apart. Now elevate the barbell above your head until your arms are fully extended

Step 2: Keep your elbows in. This will be your starting position. Keeping your upper arms close to your head and elbows in perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps.

Step 3 : Tip : The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step. Go back to the starting position by using the triceps to raise the barbell. Breathe out as you perform this step.

Dumbbell Triceps Extension

Step 1 : Lie on a flat bench holding a dumbbell in each hand with your arms extended straight up from your shoulders. Inhale and slowly bend your arms, then return to the starting position, exhaling as you complete the movement.

Triceps Dips

Step 1 : Place your hands on the edge of a flat bench and rest your feet on another bench. Assume torso-leg angle of about 90 degrees.

Step 2 : Inhale and bend your arms. Straighten your arms to return to the starting point, exhaling as you complete the movement. 

One Arm Reverse Pushdown

Step 1 : Stand facing the machine and grasp the handle with an underhand grip. Inhale and straighten your arm.


Step 2 Exhale as yo complete the movement.