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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.

Monday, December 7, 2015

Best Chest Pumping Exercises

The chest is probably the one area, for most men, that rarely gets neglected, receiving more than its fair share of the workload during most workouts. This is okay if, your major goal is to have a huge chest, weak core muscles and skinny legs! On the other hand, if your goal is to create a healthy, well-proportioned body, you’ll want to incorporate some of the best exercises for each body part (muscle groups) into your workouts.

chest exercises

I’m not suggesting that you neglect your pecs, (after all this is an article about the best pec exercises); I’m merely reminding you to maintain balanced while selecting which body parts you work to ensure symmetry.

Lets take a look at my recommendations for best chest exercises:

The Push-up:

  1. With body straight from head to toes, arms straight and hands flat on the floor
  2. Slowly lower body (keep perfectly straight from head to toes) until your chest is one inch from the floor.
  3. Push body away from the floor until arms are straight again. You have just completed one full push-up.
  4. Repeat for desired number of repetions.
There are many variations of the push-up that allow you to vary the intensity of this dynamic move.
Push-ups also work the core, shoulders and triceps.

The Bench Press:

  1. Position yourself face up on a bench.
  2. Grab bar from rack with at least a shoulder width grip.
  3. Lower bar to middle of chest, pause then press bar up until arms are straight.
  4. Repeat for desired number of repetitions.
Bench press can also be done from an incline or decline position.


  1. Dips are done from a set of parallel bars. Place one hand on each bar; arms should be straight.
  2. Lower body by bending arms until elbows are at 90° angle.
  3. Push body back up until arms are straight again.
  4. Repeat for desired number of repetitions.
Legs can be straight or bent at knees depending on how much clearance you have.


Flys can be executed from a standing, seated or lying position using dumb-bells or a cable-cross.
  1. Whether standing, seated or lying down; position hand at shoulder height, palms facing each other and touching.
  2. Keeping elbows slightly bent, slowly separate hands until hands are at sides.
  3. Bring hands back together until touching together.
  4. Repeat for desired number of repetitions.
Let me reiterate the significance of incorporating movements for all major muscle groups, not just your favorite body parts, to formulate a balanced workout. In addition to symmetry a balanced workout is also a precursor for injury prevention.

There are of course a number of chest exercises that can be performed. These are some the most effective exercise for targeting all muscles of the chest. I do recommend adding other chest exercises to your routine from time to time to keep your routine fresh and interesting.

“When we are unable to find tranquility within ourselves, it is useless to seek it elsewhere.”La Rochefoucauld


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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.

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.

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.