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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Tuesday, October 4, 2016

Tips for Chest Work Out Exercises

tips chest work out

If you are not sure of proper weight lifting techniques speak to a personal trainer to learn how to correctly perform the lifts. You will need to maintain good shoulder health by training and stretching the shoulder and rotator cuff. When training your chest it is important that you balance your chest training with back training.

Building Balanced Muscle with Chest Work Out Exercises

To begin to build your chest muscles you need to determine what strength level is necessary for you to gain chest mass.  Devote yourself and train with intensity and volume to promote definition of the muscles.  You should include both high-volume and low-volume workouts. Pre-fatigue the chest muscles prior to workouts with dumbbell chest flies before doing Barbells or Bench presses. Work the chest from various body planes and different grips for definition and building of the muscles.

Working the Back Muscles for Chest Development

Training your back muscles for can benefit your chest work out in several ways.  Neglecting to work your back muscles can lead to bad posture like rounded shoulders or a hunched over appearance.  Weight lifters who have bad posture are like rounded shoulders are at a greater risk of injury to the shoulder.

Developing the back muscles will help make your chest look bigger; it also maintains symmetry and health.  You should always work the back muscles when working the chest at a ratio of 2 to 3 back exercises for every 1 chest exercise you do.

Maintain Healthy Shoulders for Chest Work Out Exercises

Without healthy shoulders you cannot continue to work your chest. The shoulder muscles are a major group for building the chest and they must remain healthy. Do you lifting on a flat bench or decline bench, avoid incline for working chest muscles for your shoulder health.  When using the bench in incline you are using your anterior deltoid muscles and you are risking injury to your rotator cuff because your arms are not at midline.  Your arms are actually above shoulder level with the bench inclined severely increasing the risk of should injury such as shoulder impingement syndrome or rotator cuff injury.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.


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Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.



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Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.

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