14
Jun
7.6
Good
Around The Worlds Images
Around The Worlds Instructions
- Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.
- Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the movement should happen with the arms parallel to the floor at all times. Breathe in as you perform this portion of the movement.
- Reverse the movement to return the weight to the starting position as you exhale.
14
Jun
8.4
Excellent
Straight-Arm Dumbbell Pullover Images
Straight-Arm Dumbbell Pullover Instructions
- Place a dumbbell standing up on a flat bench.
- Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
- Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position.Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
- While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
- At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
- Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
Caution: If you are new to this movement, have a spotter hand you the weight instead. If not, please ensure that the dumbbell does not fall on you as you arrange your torso to perform the exercise on the bench. Also, as I already mentioned, ensure that the dumbbell used is in perfect working condition. Old dumbbells in need of welding should never be used to perform this exercise.
Variations:
- You can perform this exercise using a barbell or an e-z bar instead of dumbbells.
- Also, if using dumbbells like Powerblocks, just use a dumbbell on each hand with the palms of your hands facing each other.
13
Jun
Excellent
Neck Press Images
Neck Press Instructions
- Lie back on a flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your neck.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Caution:
- It is imperative that if you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
- For obvious reasons you need to be in full control of the barbell at all times.
13
Jun
8.9
Excellent
Wide-Grip Barbell Bench Press Images
Wide-Grip Barbell Bench Press Instructions
- Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
Caution:
- If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
- Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle chest and nowhere else.
- Don’t bounce the weight off your chest. You should be in full control of the barbell at all times.
Variations: You can use dumbbells for this exercise as well as exercise bands.
Same as the Barbell Bench Press but with a different grip.
13
Jun
8.9
Excellent
Wide-Grip Decline Barbell Bench Press Images
Wide-Grip Decline Barbell Bench Press Instructions
- Lie back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your lower chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
Caution:
- If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
- Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle chest and nowhere else.
- Don’t bounce the weight off your chest. You should be in full control of the barbell at all times.
Variations: You can use dumbbells for this exercise as well as exercise bands.
Same as the Decline Barbell Bench Press but with a wider grip.
13
Jun
9
Excellent
Incline Cable Flye Images
Incline Cable Flye Instructions
- To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso).
- Place an incline bench (set at 45 degrees) in between the pulleys, select a weight on each one and grab a pulley on each hand.
- With a handle on each hand, lie on the incline bench and bring your hands together at arms length in front of your face. This will be your starting position.
- With a slight bend of your elbows (in order to prevent stress at the biceps tendon), lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary. The movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you squeeze your chest muscles and exhale. Hold the contracted position for a second. Tip: Make sure to use the same arc of motion used to lower the weights.
- Repeat the movement for the prescribed amount of repetitions.
Variation: You can vary the angle of the bench in order to target the upper chest at slightly different angles.
13
Jun
9
Excellent
Bodyweight Flyes Images
Bodyweight Flyes Instructions
- Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
- Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
- Place your hands on the bars. This will be your starting position.
- Using a slow and controlled motion, move your hands away from the midline of your body, rolling the bars apart. Inhale during this portion of the motion.
- After moving the bars as far apart as you can, return to the starting position by pulling them back together. Exhale as you perform this movement.
13
Jun
9
Excellent
Dips - Chest Version Images
Dips - Chest Version Instructions
- For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
- While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
- Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.
- Repeat the movement for the prescribed amount of repetitions.
Variations:
If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight.
Otherwise, a spotter holding your legs can help.
More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.
09
Jun
7.9
Good
Standing Barbell Press Behind Neck Images
Standing Barbell Press Behind Neck Instructions
- This exercise is best performed inside a squat rack for easier pick up of the bar. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Your back should be kept straight while performing this exercise. This will be your starting position.
- Elevate the barbell overhead by fully extending your arms while breathing out.
- Hold the contraction for a second and lower the barbell back down to the starting position by inhaling.
- Repeat for the recommended amount of repetitions.
Caution: Performing this exercise can cause serious injury if not performed properly. Make sure to keep your back straight when lowering and lifting the barbell.
09
Jun
8.4
Excellent
One-Arm Kettlebell Clean and Jerk Images
One-Arm Kettlebell Clean and Jerk Instructions
- Hold a kettlebell by the handle.
- Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward.
- Dip your body by bending the knees, keeping your torso upright.
- Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body’s momentum to move the weight.
- Receive the weight overhead by returning to a squat position underneath the weight.
- Keeping the weight overhead, return to a standing position. Lower the weight to the floor to perform the next repetition.