EXERCISE EXECUTION GUIDE
Train Intelligently
A successful workout strategy revolves around intelligent exercise selection and proper execution. Not only set and rep schemes but also how well you perform each exercise itself.
In order to maximize your time and efforts in the gym and the results you get, it is important that you are getting the absolute most out of every exercise. We're talking form, range of motion, grip, bar positioning, the whole ball of wax.
To help you better understand exercise mechanics, we have taken an in-depth and analytical look at each one. We have provided detailed photos to visually illustrate the proper way to perform the movements for maximum results. This will help increase your knowledge of training and exercise execution and answer all the questions you have on how to perform the most effective muscle building exercises.
Better execution equals better results
This is important and it's an integral part of successful weight training. Knowing what exercises do what and how to do them will have a major impact on the results you get.
Everything you need to know
There are plenty of books and "how to" guides on weight training available, but they are all just a carbon copy of the other. If you have read one you have read them all. We are presenting a fresh, up to date, and in-depth look at the most effective exercises for building muscle and strength. We are even going to show the exercises that aren't "ideal" for building muscle and we'll tell you why they are a waste of time or at the very most, inefficient.
Range of Motion:
Don't lift your legs too high or tension will leave the abs, and don't rest your legs on the ground during your set.
The exercise will be much more intense and effective if you concentrate on keeping full tension on the abs during every repetition.
Comments:
Lying leg raises are a great movement to emphasize the lower abs. This is important for complete ab development.
Remember, the abdominals are a muscle and are stimulated by overload. To increase the overload during this exercise you can place a weight on the tops of your feet and ankles or hold a dumbbell between your feet.
Hanging Leg Raises
Muscles Worked:
The primary muscles worked during hanging leg raises are the lower abdominals. Secondarily are the upper abdominals, obliques, and hip flexors.
Equipment Needed:
Pull-up bar
Execution:
Grab the pull-up bar and let yourself hang. Lift your legs up and roll your pelvis forward, contracting your abs and slightly rounding your lower back.
Under control, lower your legs back to the starting position.
Repeat until you have completed your desired reps.
Form:
Keep the movement under control. Don't swing or use momentum to move your legs. Keep tension on your abs at the bottom of the exercise.
Don't fully straighten your legs and let your abs relax.
Range of Motion:
Make sure you are fully contracting and stretching your abs each rep without letting the tension leave.
Comments:
If you are performing hanging leg raises you may find it helpful to use wrist straps to keep your grip from fatiguing.
Abs respond to overload like any other muscle. One drawback to hanging leg raises is that it's hard to add extra resistance.
Reverse Crunches
Muscles Worked:
The primary muscles worked during reverse crunches are the lower abdominals and hip flexors. Secondarily are the upper abdominals and obliques.
Equipment Needed:
Decline bench or adjustable ab board
Execution:
Lie on the decline bench with your feet pointing towards the ground and hands over your head to hold onto the bench.
Bend your legs and lift your knees towards your chest curling your pelvis up.
Under control, lower your legs and return to the starting position.
Form:
Make sure you keep the movement under control and that you are not swinging your legs.
Range of Motion:
Fully contract your abs at the top of the movement by holding the crunch for a second.
Get a good stretch across your abdominals as you lower your legs but do not let the tension leave.
Comments:
I don't feel reverse crunches are as effective for the lower abs as leg raises.
It is hard to add additional resistance and I feel it places too much stress on the hip flexors.
Seated Leg Tucks
Muscles Worked:
The primary muscles worked during seated leg tucks are the upper and lower abdominals. Secondarily are the obliques and hip flexors.
Equipment Needed:
Flat bench
Execution:
Sit crosswise on a flat bench and hold onto the sides for support. Start with your upper body leaning slightly backwards and your legs extended out to the front.
Crunch forward with your upper body while simultaneously bringing your knees towards your chest. Hold the contraction for a second and then return to the original position.
Form:
Keep your back rounded and your legs slightly bent throughout the exercise.
Maintain muscular control and be sure to fully contract the abs each repetition.
Range of Motion:
Stretch and contract the abs each set but be sure to keep full tension on the abdominal region until the set is completed.
Comments:
I don't think seated leg tucks are the most effective exercise for abdominal development. Abdominals are best stimulated by overload like any other muscle and it is very difficult to increase the resistance while performing this exercise.
Mid-Overall Abs
Crunches
Muscles Worked:
The primary muscles worked during crunches are the upper abdominals. Secondarily are the lower abdominals and the obliques.
Equipment Needed:
Crunches can be performed on the floor or on a bench.
Execution:
Lay flat on the floor or a bench. Bend your legs and raise your knees so your legs are perpendicular to the floor. With your hands placed in front of your chin or behind your head, exhale and curl your upper body towards your knees contracting your abs. Hold the contraction for a second then slowly lower your upper body back to its original position.
Form:
Don't arch your lower back during crunches. Keep it slightly rounded. If you have your hands behind your head, make sure you do not pull on your neck. Don't try to lift your whole body off the floor. Keep your lower back in contact with the floor or bench and round your shoulders towards your pelvis.
Range of Motion:
Make sure to fully contract and stretch the abdominals during crunches. The abdominal muscles are only responsible for about the first 30° of motion so the range of contraction is not that great. Let your abdominals stretch at the bottom of the movement but don't let the tension leave.
Comments:
The abs are a muscle like any other and are stimulated by overload. You can hold a weight a few inches from your face while performing crunches to increase the overload and stimulate more abdominal development.
Cable Rope Crunches
Muscles Worked:
The primary muscles used during cable rope crunches are the upper abdominals. Secondarily are the lower abs and obliques.
Equipment Needed:
Cable pull down machine, rope attachment
Execution:
Grab the rope and lower yourself down to your knees. Keeping your hands above your head, crunch your body towards the floor until you are approximately 90 degrees from vertical.
Under control, raise yourself back to the starting position. Repeat this motion until you have completed your desired reps.
Form:
Stay under muscular control throughout the entire movement.
Keep your legs and hips stationary. Make the movement come from your waist.
Range of Motion:
Stretch and contract the abs each rep but be sure to keep full tension on the abdominal region the whole set.
Comments:
Because abs respond to overload like any other muscle, cable rope crunches are a very effective exercise as you can easily manipulate the resistance levels. I like to include them in every ab workout.
For added intensity, hold the contraction for about 2 seconds and keep your abs tight as you return to the starting position.
Twists
Muscles Worked:
The primary muscles worked during twists are the obliques. Secondarily are the mid and over-all abdominal regions.
Equipment Needed:
Broom handle
Execution:
Place the handle across your traps as if you were getting ready to do squats. Stand with your feet spread a little wider than shoulder width. Keep your hips stationary and your head looking forward.
Under control twist your body to one side feeling your obliques stretch and then the other. Repeat this motion until you have completed your desired reps.
Form:
Keep the twisting motion under control. Do not swing.
Range of Motion:
Twist until you feel a comfortable stretch across your obliques but don't over exaggerate this motion.
Comments:
I don't feel that twists are a very functional or necessary exercise.
Your obliques get plenty of work as stabilizers during heavy training and other weighted abdominal exercises. I don't feel they need any direct stimulation.
You cannot spot reduce so you can twist all day long and not trim your waist line.
Incline Crunches
Muscles Worked:
The primary muscles worked during incline crunches are the mid and upper abdominals. Secondarily are the lower abdominals and the obliques.
Equipment Needed:
Decline bench or adjustable sit up bench
Execution:
Lie on the bench with your back flat and your feet secured. With your hands placed in front of your chin or behind your head, exhale and curl your upper body towards your knees contracting your abs.
Hold the contraction for a second then slowly lower your upper body back to its original position.
Form:
Don't arch your lower back during incline crunches keep it slightly rounded.
If you have your hands behind your head, make sure you do not pull on your neck.
Don't try to lift your whole body off the bench. Keep your lower back in contact with the bench and round your shoulders towards your pelvis.
Range of Motion:
Make sure to fully contract and stretch the abdominals during incline crunches.
The abdominal muscles are only responsible for about the first 30° of motion so the range of contraction is not that great.
Let your abdominals stretch at the bottom of the movement but don't let the tension leave.
Comments:
Abs respond to overload like any other muscle. To increase the overload you can hold a weight a few inches from your face as you perform incline crunches.
Due to the fact you are bracing your body with your legs you will be more likely to involve your hip flexors as you stabilize yourself. For this reason I prefer flat crunches.
Arm Training Dumbell Wrist Curls Back Training Chest Training Chest Training Exercises Upper Chest Equipment needed: Form:
Increasing arm size is a goal of almost every weight trainer. From the weekend athlete to the serious lifter, almost everyone has done an arm exercise at some point. In fact, arms are probably the single most admired body part.
To achieve total arm development you need to train all parts of the arm, not just biceps. Triceps and forearm development are critical if you want to display an impressive and balanced set of "guns".
And your arms, from your wrist to your shoulders, are the the final link to virtually all upper body movements. It's important for total physique development to have strong arms.
Here is a list of exercises to help achieve impressive total arm development.
Arm Training Exercises
Biceps
Straight Bar Curls
Muscles Worked:
Barbell curls are a compound movement. The primary muscles involved are the biceps. Secondarily are the forearms, traps and shoulders.
Alternate Names:
Barbell curls
Equipment Needed:
Olympic Barbell
Execution:
Stand with your feet apart to give a sturdy base. Space your hands shoulder width and grip the bar with an underhand grip. (palms facing forward) If you are picking the bar up from the ground, make sure to bend at the knees and stand up with the weight. If you are using a rack, lift the bar and take a step back.
Begin with your arms straight, biceps fully extended, and your upper body leaning slightly forward. With an explosive motion, curl the weight towards you contracting the biceps. During the curling motion, move your upper body back to an upright position. With control, lower the weight back to its original position getting a complete stretch and lean slightly forward. After your set, place the bar back on the rack or bend at the knees and set the bar on the ground.
Form:
To get the most out of barbell curls it is important to have what is considered loose form. You will be able to generate more force and guard against injury if you allow your upper body to move throughout the exercise. Being ultra strict with your form and trying not to move your back at all is not natural and limits the amount of weight you can use. Loose form doesn't mean sloppy or out of control. It just means that you are allowing your body to move in a natural way as you lift the weight through the range of motion.
Range of Motion:
Be sure to perform a full range of motion. Let your biceps get a good stretch at the bottom of the movement and a full contraction at the top. Don't curl the weight past the point where tension leaves the biceps.
Comments:
Barbell curls are one of the best exercises for stimulating strength and development. I like to include them in every bicep workout. Make sure that you are controlling the weight and not swinging it. It is especially important during the negative portion of the exercise as you are stretching your biceps back to the starting position.
Alternating Dumbbell Curls
Muscles Worked:
The primary muscles worked during standing alternate dumbbell curls are the biceps. Secondarily are the forearms, traps, and shoulders.
Equipment Needed:
Dumbbells
Execution:
Grab a set of dumbbells. If you are picking them up off of the floor, make sure you use your legs to help lift the weight. Stand with your feet shoulder width apart, giving yourself a sturdy base. Hold the dumbbells at your side with your palms facing each other.
Curl one dumbbell at a time rotating your palm forward (supinate) as you lift the weight. After fully contracting the bicep, lower the dumbbell under control rotating your hand back to its original position.
Repeat the same steps with the opposite arm. Alternate back and forth until you have completed your desired repetitions. Carefully set the dumbbells down.
Form:
It is important to allow yourself to move naturally through the exercise (Loose Form).
When you start, your upper body should be leaning slightly forward. As you curl, let your back move to an upright position. If you try to keep your back totally still while curling, you will be limiting the amount of weight you can use. Plus ultra strict form will actually leave you more susceptible to injury because the movement is not natural.
This does not mean you should be sloppy or out of control. Always control the weight, especially as you lower the dumbbells to their starting position. (Negative portion of the movement)
Range of Motion:
It is very important that you fully stretch and contract the bicep every rep.
Don't curl the dumbbell past the point where tension leaves the biceps.
Comments:
Standing alternate dumbbell curls are a great exercise for biceps. Unlike using a bar, dumbbells allow you to supinate your wrist bringing into play the rotational aspect of the biceps.
I like to include this exercise in every bicep workout. You can place a heavy load on the biceps and take it through a full and natural range of motion.
Preacher Curls
Muscles Worked:
The primary muscles worked during preacher curls are the biceps. Secondarily are the forearms and shoulders.
Equipment Needed:
Preacher curl bench, curl bar or straight bar
Execution:
Adjust the height of the bench so your arms can rest comfortably on the arm pad. Have your arms spaced approximately shoulder width apart.
Grab the bar with an underhand grip and keep the back of your arms flat on the pad with your biceps fully stretched in the down position.
Curl the bar towards your chin until your biceps are fully contracted. Under control, lower the weight to the starting position. Repeat this motion until you have completed your desired reps.
Form:
Control the weight throughout the entire exercise, especially during the negative portion of the movement.
Keep your arms resting on the pad as you complete your reps.
Range of Motion:
Curl the weight up until the biceps are fully contracted but not past the point where tension leaves the muscle.
Get a complete stretch at the bottom of the exercise but don't hyper-extend your arm at the elbow.
Comments:
I don't think preacher curls are the best choice of bicep exercises for maximum development.
It is an isolation exercise that limits the amount of overload, thus limiting the amount of stimulation.
Concentration Curls
Muscles Worked:
The primary muscles worked during concentration curls are the biceps. Secondarily are the forearms.
Equipment Needed:
Dumbbell, Flat bench
Execution:
Set on the edge of a flat bench. Lean over and grab a dumbbell. With the back of your upper arm resting on your inner thigh, hold the dumbbell just off the ground. Your arm should be fully extended giving your biceps a complete stretch.
Keeping your upper arm braced against your leg, curl the weight up fully contracting the bicep. As you curl the dumbbell your palm should be facing up.
Under control, lower the weight back to the original position with your arm full extended. Repeat until you have completed your desired reps.
Form:
Keep your upper arm braced against your inner thigh throughout the movement.
Be sure that you do not swing the weight. Control the dumbbell during the positive and negative parts of the curl.
Range of Motion:
As with all exercises, it is important to use a complete range of motion on every repetition. Make sure you are fully stretching and contracting the biceps each time.
Comments:
Concentration curls are not the most effective or efficient exercise for maximum stimulation. They limit the amount of overload you can achieve, therefore, not the wisest choice for those wishing to maximize their biceps development.
Curl Bar Curls
Muscles Worked:
The primary muscles worked are the biceps. Secondarily are the forearms, traps and shoulders.
Equipment Needed:
Curl bar
Execution:
Stand with your feet apart to give a sturdy base. Grip the curl bar on angular portion of the bar. (palms facing forward) If you are picking the bar up from the ground, make sure to bend at the knees and stand up with the weight. If you are using a rack, lift the bar and take a step back.
Begin with your arms straight, biceps fully extended, and your upper body leaning slightly forward.
With an explosive motion, curl the weight towards you contracting the biceps. During the curling motion, move your upper body back to an upright position.
With control, lower the weight back to its original position getting a complete stretch and lean slightly forward.
After your set, place the bar back on the rack or bend at the knees and set the bar on the ground.
Form:
To get the most out of curl bar curls it is important to have what is considered loose form. You will be able to generate more force and guard against injury if you allow your upper body to move throughout the exercise.
Being ultra strict with your form and trying not to move your back at all is not natural and limits the amount of weight you can use.
Loose form doesn't mean sloppy or out of control. It just means that you are allowing your body to move in a natural way as you lift the weight through the range of motion.
You can grip the bar on the inner angle or outer depending on which width grip is more comfortable and allows you to handle more weight.
Range of Motion:
Be sure to perform a full range of motion. Let your biceps get a good stretch at the bottom of the movement and a full contraction at the top.
Don't curl the weight past the point where tension leaves the biceps.
Comments:
Curl bar curls are an effective exercise for biceps development. Some people prefer them to barbell curls because they like the feel of the angled grip better on their wrists.
The angled position of your wrist will place a little more stress on the brachialis. The brachialis is the muscle that is beneath the biceps brachi (Top bicep muscle).
Make sure that you are controlling the weight and not swinging it. It is especially important during the negative portion of the exercise as you are stretching your biceps back to the starting position.
Cable Curls
Muscles Worked:
The primary muscles worked during cable curls are the biceps. Secondarily are the forearms, shoulders, and traps
Equipment Needed:
Cable unit with a lower pulley, straight bar attachment
Execution:
This exercise is very similar to barbell curls. Stand with your feet about shoulder width apart to give yourself a sturdy base. Bend at the knees, grab the bar attachment with an underhand grip and stand up with the weight. Your arms should be straight and your biceps fully stretched.
With force, curl the weight up fully contracting your biceps. Under control, slowly lower the weight to the original position.
Repeat this motion until you have completed your desired reps.
Form:
Allow your body to move naturally as you perform your reps.
Don't try to be too strict, restricting your motion and the amount of weight you can use.
Range of Motion:
Be sure to perform a full range of motion. Let your biceps get a good stretch at the bottom of the movement and a full contraction at the top.
Don't curl the weight past the point where tension leaves the biceps.
Comments:
Cable curls can be an effective exercise. A unique feature is the weight stack and cables keep constant tension on the biceps. This makes the movement feel different than straight bar curls.
Seated Dumbbell Curls
Muscles Worked:
The primary muscles worked during seated dumbbell curls are the biceps. Secondarily are the forearms, traps and shoulders.
Equipment Needed:
Dumbbell, flat bench or seated bench
Execution:
Sit down holding a dumbbell in each hand. Your arms should be straight at your sides with your palms facing each other.
Curl one dumbbell at a time rotating your palm forward (supinate) as you lift the weight. After fully contracting the bicep, lower the dumbbell under control rotating your hand back to its original position.
Repeat the same steps with the opposite arm. Alternate back and forth until you have completed your desired repetitions. Carefully set the dumbbells down.
Form:
Control the dumbbells throughout each repetition. Don't swing the weight.
Try to allow for your body to move naturally as you curl, however, this will be limited due to the seated position.
Range of Motion:
Extend your arms straight at the bottom of each repetition to fully stretch the biceps.
As you bring the weight up, don't curl it past the point where tension leaves the biceps.
Comments:
Seated dumbbell curls are not the best choice of biceps exercises for maximum stimulation. Being in a seated position makes them more of an isolation movement and limits the amount of overload you can place on the biceps.
Seated Incline Dumbbell Curls
Muscles Worked:
The primary muscles worked during seated incline dumbbell curls are the biceps. Secondarily are the forearms and shoulders.
Equipment Needed:
Dumbbells, incline bench
Execution:
Sit down on the incline bench holding a dumbbell in each hand. Your arms should be straight at your sides with your palms facing each other.
Curl one dumbbell at a time rotating your palm forward (supinate) as you lift the weight.
After fully contracting the bicep, lower the dumbbell under control rotating your hand back to its original position. Repeat the same steps with the opposite arm.
Alternate back and forth until you have completed your desired repetitions.
Form:
Control the dumbbells throughout each repetition. Don't swing the weight.
Range of Motion:
Extend your arms straight at the bottom of each repetition to fully stretch the biceps. As you bring the weight up, don't curl it past the point where tension leaves the biceps.
Comments:
I don't think that seated incline dumbbell curls are a good choice of exercises for maximum biceps stimulation. Being in a seated incline position makes this an isolation movement and greatly limits the amount of overload you can use.
I also feel this exercise places you in an unnatural position and puts a lot of undue stress on your shoulders.
Hammer Curls
Muscles Worked:
The primary muscles worked during hammer curls are the biceps, especially the brachialis, and the forearms. Secondarily are the shoulders and the traps.
Equipment Needed:
Dumbbells
Execution:
Grab a set of dumbbells. If you are picking them up off of the floor, make sure you use your legs to help lift the weight.
Stand with your feet shoulder width giving yourself a sturdy base. Hold the dumbbells at your side with your palms facing each other.
Curl one dumbbell at a time keeping your palm facing inward. After fully contracting the bicep, lower the dumbbell under control back to its original position.
Repeat the same steps with the opposite arm. Alternate back and forth until you have completed your desired repetitions.
Form:
It is important to allow yourself to move naturally through the exercise (Loose Form). When you start, your upper body should be leaning slightly forward. As you curl, let your back move to an upright position.
If you try to keep your back totally still while curling, you will be limiting the amount of weight you can use. Plus, ultra strict form will actually leave you more susceptible to injury because the movement is not natural.
This does not mean you should be sloppy or out of control. Always control the weight, especially as you lower the dumbbells to their starting position. (Negative portion of the movement)
Your thumbs should remain pointing up throughout the entire movement keeping the dumbbells facing in the same direction. Do not rotate your wrist.
Range of Motion:
It is very important that you fully contract the bicep every rep.
Let your arm extend to achieve a good stretch at the bottom of the movement.
Comments:
Hammer curls are a great exercise that emphasizes the brachialis and the forearm muscles. The brachialis is the muscle that runs underneath the biceps brachi (top bicep muscle).
Hammer curls are a good exercise to include from time to time for total arm development.
Triceps
One Arm Dumbbell Overhead Extensions
Muscles Worked:
The primary muscles worked during dumbbell over-head extensions are the triceps. Secondarily are the forearms and shoulders.
Equipment Needed:
Dumbbell
Execution:
Grab a dumbbell and set on a bench. Lift the dumbbell over your head so your arm is straight up in the air.
Keeping your elbow pointing up, lower the dumbbell under control behind your head giving your tricep a full stretch. With force, extend your arm straight up contracting your tricep.
When you have completed your repetitions, switch and repeat with the other arm.
Form:
Keep your elbow pointing up throughout the movement to make sure you are getting a good stretch at the bottom of the exercise.
You don't have to keep your upper arm perfectly still but don't swing the weight, keep it under control.
Range of Motion:
Be sure that you take the dumbbell through a full range of motion from start to finish, especially at the bottom of the movement.
Don't sacrifice your range of motion for the use of a heavier weight.
Comments:
One arm dumbbell over-head extensions are not a very effective exercise for maximum tricep stimulation. You can not get sufficient overload and performing one arm at a time makes it very inefficient. You have to expend twice as much energy for less overload.
Dumbbell Kick-backs
Muscles Worked:
The primary muscles worked during kick-backs are the triceps. Secondarily are the shoulders and forearms.
Equipment Needed:
Dumbbell, flat bench
Execution:
Lean forward and place one arm on the bench to support your upper body with your feet firmly planted on the ground providing a stable base.
Grab a dumbbell with the opposite hand. Keep your upper arm close to your body with your elbow raised to about shoulder height.
Bend at the elbow so your arm is forming an "L" shape with the dumbbell hanging down towards the ground.
With force, push the dumbbell back until your arm is straight.
Under control, bend at the elbow and return the weight to the starting position.
Repeat this motion until you have completed your desired reps then perform the same movement with the opposite arm.
Form:
Don't try to keep your upper arm perfectly still. You should allow some movement as you are performing your reps.
If you are too strict, you will be limiting the amount of weight you can use.
You should use loose form but this does not mean you should swing the weight using gravity and momentum.
It is still important to control the weight through a complete range of motion.
Range of Motion:
Make sure you are fully stretching and contracting the triceps during each repetition.
Don't limit your range.
Comments:
When done correctly you can achieve a descent amount of overload on the triceps while performing kick-backs.
The fact that they are performed one arm at a time means they require twice the energy and time to complete. This makes them less efficient than other two arm compound triceps exercises.
Close Grip Bench
Muscles Worked:
The primary muscles worked during close grip bench presses are the triceps. Secondarily are the shoulders, chest, and forearms.
Equipment Needed:
Flat bench, barbell
Execution:
Lie on a flat bench. Grip the bar with a narrow grip. Your thumbs should be approximately 8-10 inches apart. Lift the bar off the rack. Lower the bar under control to the middle of your chest.
With an explosive motion, press the weight back up. Repeat until you have completed your desired reps.
Form:
Your feet should remain flat on the floor and keep your butt and upper back in contact with the bench throughout the exercise.
Range of Motion:
Make sure you get a good stretch by lowering the bar until it touches your chest. Press the bar all the way up and completely contract the triceps.
Comments:
Close grip bench is a good compound exercise for tricep development. It allows you to place a lot of overload on the triceps and use a full range of motion.
Curl Bar Overhead Extensions
Muscles Worked:
The primary muscles worked during curl bar over-head extensions are the triceps. Secondarily are the forearms and shoulders.
Equipment Needed:
Curl bar, bench (preferably with a back support)
Execution:
Sit on the bench and lift the curl bar straight over your head.
Bend at the elbows and lower the bar behind your head.
With force, extend the bar back to the starting position.
Repeat this motion until you have completed your desired reps.
Form:
Control the weight throughout the entire movement, especially during the negative portion.
Range of Motion:
Lower the bar all the way behind your head as deep as you can to achieve a full stretch across the triceps.
Do not sacrifice your range of motion for the use of a heavier weight.
Comments:
Curl bar over-head extensions are a great compound exercise for triceps strength and development.
It is helpful to have a training partner hand you the loaded curl bar when you are seated. This way you don't have to expend any extra energy getting the bar into position.
Lying Tricep Extensions
Muscles Worked:
The primary muscles worked during lying tricep extensions are the triceps. Secondarily are the forearms, shoulders, back, traps, and chest.
Alternate Names:
Tricep presses, Skull crushers, French curls
Equipment Needed:
Curl bar, Flat bench
Execution:
Place a curl bar on the ground at the head of a bench. Position your body so your head is hanging off the end of the bench. Slightly arch your back and reach over your head gripping the bar. Keep your elbows in and pull the bar over your head and extend your arms until they are straight with the weight over your chest.
Bend at the elbows lowering the weight behind your head. With an explosive motion, push the weight back over your head until your arms are fully extended with the weight above your chest. When you complete your desired reps, lower the weight back behind your head and place the weights on the floor.
Form:
A common mistake when performing this exercise is lowering the weight to your forehead. This not only places more stress on your elbows and wrists, it limits the stretch of your triceps.
Range of Motion:
Be sure to fully stretch your triceps at the bottom of the movement. Do not limit your range for the use of a heavier weight.
Comments:
When performed correctly, lying tricep extensions are a great exercise for strength and development. They are a basic compound movement that enable you to use a lot of weight through a very full range of motion.
I include lying tricep extensions in every tricep workout. I really like the range of motion I can achieve and the load I can place on my triceps.
Dips
Muscles Worked:
The primary muscles worked during dips behind the back are the triceps. Secondarily are the chest, shoulders, and forearms.
Alternate Names:
Bench dips, Reverse Push-ups
Equipment Needed:
Two flat benches
Execution:
Position the two benches far enough apart so you can sit on the edge of one and place your feet on the other. Place your hands on the edge of the bench about shoulder width apart and lift yourself up.
Under control, bend at the elbows and lower yourself down until you feel good stretch in your triceps. With force, press yourself back up to the starting position.
Repeat this motion until you have completed your desired reps.
Form:
The form on this exercise is pretty straight forward just make sure to control your body throughout each repetition.
Range of Motion:
Lower yourself as low as you can to achieve a complete stretch.
At the top of the movement be sure to fully contract your triceps.
Comments:
Although you can use a decent range of motion on dips behind the back, it is hard to achieve maximum overload during this exercise.
I have seen people try to stack weights on their legs to increase the resistance. I feel this is potentially dangerous not to mention it's a hassle and awkward to try and balance any appreciable amount of weight.
I think it is much more efficient to stay with exercises that you can manipulate the load much easier.
Cable Push-downs
Muscles Worked:
The primary muscles worked during cable push-downs are the triceps. Secondarily are the forearms, shoulders, chest, traps, and back.
Alternate Names:
Press-downs
Equipment Needed:
Standing cable unit, straight or angled bar attachment
Execution:
Take a couple steps back from the cable unit and stand with a sturdy base that will allow you to lean into the movement. Grip the bar slightly less than shoulder width. To get into the starting position, push the weight down to your waist and lock your elbows keeping them close to your sides.
Bend at the elbows and control the weight up until the bar is by your forehead. With an explosive motion, push the weight back down until your elbows lock, fully contracting the triceps. Repeat this until you complete your desired reps and then rest the weights back on the stack.
Form:
To get the most out of this exercise it is important that you lean forward and allow your arms to move as you control the bar towards your forehead.
Don't be so strict that you limit the amount of stretch you can achieve in the triceps or the amount of weight you can use.
Range of Motion:
Leaning into the exercise and raising the bar towards your forehead will greatly increase the range of motion and allow for more muscle fiber recruitment. Take advantage of this and do not limit your range.
Comments:
By allowing yourself to move more naturally throughout the exercise you will be able to generate more force. This will lead to more overload which equals greater stimulation.
I prefer to grip the attachment with my thumb over the bar. (False grip) I like the feel better on my wrists and I believe I can place more of a load on my triceps with this type of grip.
When performed correctly, cable push-downs are a great exercise for tricep strength and development.
Cable Push-downs Behind the Back
Muscles Worked:
The primary muscles worked during cable push-downs behind the back are the triceps. Secondarily are the chest, shoulders, and forearms.
Equipment Needed:
Standing cable unit, bar attachment
Execution:
Stand facing away from the cable. Have someone assist you by lowering the bar so you can grab it. Take a grip that is a little narrower than shoulder width.
Bend at the elbows and raise the bar as high as you can, keeping it close to your back. With force, press the weight down.
Repeat this motion until you have completed your desired reps and have someone help you set the weights down.
Form:
Don't try to keep your body perfectly still. Allow yourself to move naturally as you perform your reps.
Range of Motion:
Raise the bar as high as you can to achieve a good stretch.
Make sure you fully contract the triceps at the bottom of each repetition.
Comments:
This is an exercise you don't see being done a lot but it is an effective one for triceps stimulation. You can use plenty of overload and a full range of motion, two things to always look for in a good exercise.
This movement can feel awkward at first so give your self a little time to get used to it.
Incline Overhead Extensions
Muscles Worked:
The primary muscles worked during incline over-head extensions are the triceps. Secondarily are the forearms, shoulders, back, traps, and chest.
Alternate Names:
Incline tricep presses, Incline Skull crushers, Incline French curls
Equipment Needed:
Curl bar, incline bench
Execution:
If you have someone to assist you, lie on an incline bench and have them hand you the weight over your head. If not, lift the bar off the ground and hold it at your chest. Sit down and position yourself on the incline bench while holding the weight. Press the weight up so your arms are fully extended.
Bend at the elbows lowering the weight behind your head. With an explosive motion, push the weight back over your head until your arms are fully extended.
Repeat this motion until you have completed your desired reps.
Form:
A common mistake when performing this exercise is lowering the weight to your forehead. This not only places more stress on your elbows and wrists, it limits the stretch of your triceps.
Range of Motion:
Be sure to fully stretch your triceps at the bottom of the movement.
Do not limit your range for the use of a heavier weight.
Comments:
Incline over-head extensions are a great compound exercise for the triceps. You can place a lot of load on the triceps through a full range of motion.
This exercise is very similar to lying tricep extensions. One advantage to performing extensions on an incline bench is greater stretch at the bottom of the movement.
Forearms
Barbell Wrist Curls
Muscles Worked:
The primary muscles worked during barbell wrist curls are the flexor and extensor muscles of the forearms. Secondarily are the various flexor muscles of the fingers and wrist.
Equipment Needed:
Straight barbell, Flat bench
Execution:
Load up a bar and place it on the floor near the end of a bench. Grip the bar with an underhand grip and your hands about 3 inches apart. Pick up the bar and straddle the bench with your forearms resting on the bench. You should be holding the bar with your wrists and hands hanging over the edge of the bench.
Curl the bar towards you, flexing your forearms. Hold the contraction for a second and then lower the weight to its original position, fully stretching your forearms. When you are done, place the bar back on the floor.
Form:
Control the weight as you perform each repetition. Do not swing the weight.
Range of Motion:
It is important to fully contract and stretch the forearms during this exercise. Avoid doing partial reps.
Comments:
Forearms are stimulated by overload like any other muscle. I advise training them in a 6 - 8 repetitions range.
Reverse Wrist Curls
Muscles Worked:
The primary muscles worked during reverse wrist curls are the extensor (top) muscles of the forearms. Secondarily are the forearm flexors (bottom), and the various muscles of the fingers and wrists.
Equipment Needed:
Flat bench, bar
Execution:
Grab a bar with an overhand grip. Kneel on the floor and brace your forearms on a flat bench. Your wrists should be hanging over the edge, holding the weight.
With force, curl the weight up contracting your forearm extensors.
Under control, lower the weight to its original position. Repeat until you have completed your desired reps.
Form:
Control the weight throughout the entire range of motion. Don't swing the weight.
Range of Motion:
Make sure you fully stretch and contract your forearm extensors each rep.
Don't limit your range of motion for the use of a heavier weight.
Comments:
For complete and balanced forearm development you can't ignore the forearm extensors. Reverse wrist curls are a good exercise to stress this area.
I prefer to use a curl bar while performing reverse wrist curls. I find it more comfortable on my wrists and the shorter bar is easier to balance and control.
You may need to experiment with the width of your grip to find what is the most comfortable for you and allows you to use the best range of motion.
Reverse Grip Curls
Muscles Worked:
The primary muscles worked during reverse grip curls are the extensor muscles of the forearms and the brachio radialis. Secondarily are the biceps.
Equipment Needed:
Straight bar
Execution:
Stand with your feet apart to give a sturdy base. Space your hands about shoulder width and grip the bar with an over hand grip. (palms facing down) If you are picking the bar up from the ground, make sure to bend at the knees and stand up with the weight. If you are using a rack, lift the bar and take a step back.
Begin with your arms straight. With an explosive motion, curl the weight towards you. With control, lower the weight back to its original position getting a complete stretch.
After your set, place the bar back on the rack or bend at the knees and set the bar on the ground.
Form:
You should allow your upper body to move naturally as you curl the weight up. Don't try to keep your back perfectly still. This will limit the amount of weight you can use.
Don't swing the weight, control it through the positive and negative portions of the exercise.
Range of Motion:
Don't curl the weight all the way up. Stop when your forearms are just past the point of being parallel to the ground. This will keep more of the load on the forearms and less on the biceps.
Comments:
Forearms respond to overload like any other muscle. An effective rep range for forearms is 6 to 8 repetitions per set.
Forearms get a lot of indirect work while performing other exercises and therefore don't need a lot of direct sets.
Muscles Worked:
The primary muscles worked during dumbbell wrist curls are the flexor and extensor muscles of the forearms. Secondarily are the various flexor muscles of the fingers and wrist.
Equipment Needed:
Dumbbells, flat bench
Execution:
Sit on a flat bench with your forearms resting on your legs. You should be holding the dumbbells with your palms facing up and your wrists and hands hanging over the edge of your knees.
Curl the dumbbells towards you flexing your forearms. Hold the contraction for a second and then lower the weight to its original position, fully stretching your forearms.
Repeat this motion until you have completed your desired reps.
Form:
Control the weight as you perform each repetition. Do not swing the weight.
Range of Motion:
It is important to fully contract and stretch the forearms during this exercise. Avoid doing partial reps.
Comments:
Forearms are stimulated by overload like any other muscle. I advise training them in a 6 - 8 repetitions range.
Standing Dumbell Wrist Curls
Muscles Worked:
The primary muscles worked during standing dumbbell wrist curls are the forearm flexors and extensors. There is very little secondary involvement.
Equipment Needed:
Dumbbells
Execution:
Hold a dumbbell in each hand with your arms extended straight at your sides. While keeping your arms straight, extend the dumbbells away from your body.
Control the dumbbells back to the starting position and then curl the dumbbells towards your body.
Repeat this motion until you have completed your desired reps.
Form:
Movement should be at the wrists. Be sure to pause briefly and hold the contraction of both forearm flexion and forearm extension.
Range of Motion:
Do not limit your range of motion for the use of heavier weight.
Fully contract your forearms on each rep.
Comments:
This is a good forearm exercise that works both the forearm flexor and extensor muscles.
Forearms respond to overload like any other muscle and a good rep range for maximum forearm stimulation is 6-8.
Behind the Back Wrist Curls
Muscles Worked:
The primary muscles worked during behind the back wrist curls are the forearm flexors (bottom). Secondarily are the forearm extensors (top) and the various muscles of the hands and wrists.
Equipment Needed:
Straight bar, barbell rack
Execution:
Back up to the barbell. Grab the bar about shoulder width apart with your palms facing towards the rear. Lift the bar off the rack.
Keep your arms extended and curl the bar up, flexing your forearms. Under control, lower the bar to its original position.
Form:
Execute each repetition with control during the positive and negative portions of the movement.
Range of Motion:
It is important to fully contract the forearm flexors each rep. Avoid limiting your range of motion for the use of a heavier weight.
Comments:
The draw back to behind the back wrist curls is they limit the stretch you can achieve on the forearm flexors at the bottom of the movement.
Forearms respond to overload like any other muscle. An effective rep range for forearms is 6-8 repetitions per set.
A great approach to back training will help you develop a wide and muscular back. A big back will not only increase the "V" taper from your shoulders to your waist, it will also help stabilize your spine during both light and heavy training.
There are many muscles that make up the back so to achieve complete development you need to work all the areas effectively. Attention to form is essential.
For a complete physique you can't look good just from the front. A good back will make you equally impressive from all angles.
The chest is one of the most visually prominent, impressive and powerful muscle groups. Training this muscle group can be challenging. Training chest correctly can be very rewarding in both total upper body strength and accumulated muscle mass. Training chest incorrectly can lead to wasted workouts, poor results and possibly injury.
Total development in this muscle group goes much further than just how much you can bench. It involves "range of motion", multi-angular overload, and full contraction.
Not much compares to the feeling after a good chest workout, and here is a listing of exercises to help you achieve maximum chest development.
Incline Barbell Bench Press
Muscles Worked:
The primary muscles worked during incline barbell bench presses are the upper chest (pectorals). Secondarily are the mid and lower chest, triceps and shoulders.
Equipment Needed:
Incline Bench, barbell
Execution:
Set on the incline bench with your feet firmly planted on the ground. Grip the bar with a medium wide grip. Make sure your hands are spaced evenly on the bar. Lift the bar up.
Under control, lower the bar across your upper chest. With an explosive motion, push the weight up and slighltly back.
Form:
Make sure you keep your feet firmly planted on the ground throughout the exercise. This will give you a sturdy base. Keep your butt and shoulders in contact with the bench at all times.
Don't lock your elbows at the top of the movement. This is stressful to the elbow joint and takes tension off your chest.
Range of Motion:
Lower the bar until it touches your chest, giving you a complete stretch. Do not sacrifice your range of motion for the use of a heavier weight.
Comments:
Incline barbell bench presses are a great compound exercise for strength and development. They allow you to place a lot of overload on the chest, especially the upper pectoral region.
Most incline benches have too much of an incline. To place more of a load on the upper chest and less on the front delts, adjust the incline bench to approximately a 35-degree angle.
Incline Dumbbell Bench Press
Muscles Worked:
The primary muscles worked during incline dumbbell bench presses are the upper chest. Secondarily are the middle and lower chest, front delts, triceps, and upper back.
Equipment Needed:
Dumbbells, incline bench
Execution:
Begin by bending down and grabbing the dumbbells. Be sure to use your legs when you are picking up the weight so you don't put any undue stress on your lower back. Stand up with the base of the dumbbells resting on your thighs. Make sure that the incline bench is directly behind you and set down so the dumbbells are resting on your lower thighs by your knees. This is important because it will help you get the movement started.
To get the dumbbells into the starting position, use your knees to help kick them up one at a time lifting your knee towards your chest. The dumbbells should be parallel with your body and your palms facing each other. Your chest should be fully stretched with your arms bent and the dumbbells even with your body.
With an explosive motion, push the weight towards the ceiling keeping it in line with your upper chest. As you push the weight up, rotate your thumbs toward each other so the dumbbells form an "A" shape when they come together at the top of the movement. With control, lower the weight back to the starting position rotating your palms back so they are facing each other and the dumbbells are again parallel with your body.
When you finish your desired reps, bring your knees up and in line with the base of the dumbbells. Use momentum to rock yourself forward so the dumbbells are again resting on your thighs. Stand up and lower the dumbbells back to the ground.
Form:
Keep your feet firmly planted on the ground. Don't lift your butt off of the bench. This will start to shift the load away from your upper chest and put your back in a compromising position.
Keep the dumbbells in line with your upper chest throughout the entire movement.
Be sure you are under control as you lower the weight. (This is considered the negative portion of the movement.)
Range of Motion:
It is important to fully stretch your chest at the bottom of the movement. Rotating your palms towards one another as you lower the weight allows you to take the dumbbells even deeper.
Extend your arms at the top of the movement brining the dumbbells together fully contracting your chest.
Comments:
For upper chest development, incline dumbbell presses are an excellent choice. You can get a great range of motion and handle a lot of weight.
An advantage of using dumbbells instead of a bar is the increased range of motion. Take advantage of this and avoid doing partial reps.
Incline Dumbbell Flys
Muscles Worked:
The primary muscles worked during incline dumbbell flys are the chest (Pectorals). Secondarily are the shoulders, triceps, and forearms.
Equipment Needed:
Dumbbells, incline bench
Execution:
Grab the dumbbells and set on an incline bench. Rest the dumbbells on your knees. As you lean back into the incline position, use your knees to help kick the dumbbells up into the starting position.
Push the dumbbells up so your arms are straight and the weights are directly over your upper chest. With your arms bent at the elbows and palms facing each other, lower the weights in an arc until you fully stretch your chest.
With force, move the dumbbells in an arc over your chest until they touch. Repeat until you complete your desired reps.
Form:
Keep your arms bent at the elbow throughout the entire exercise almost as if you were hugging a tree.
The dumbbells should travel in an arc over your chest not a pressing motion.
Range of Motion:
Get a complete stretch across your chest at the bottom of the exercise but don't over exaggerate the stretch. This will place a lot of stress on your shoulder joints.
At the top of the movement, rotate your little fingers towards each other touching the end of the dumbbells together. This will help you fully contract the pecs.
Comments:
Incline dumbbell flys are not a very efficient exercise for maximum muscle stimulation.
Incline dumbbell flys are an isolation exercise and they limit the amount of overload you can use. Compound exercises like incline dumbbell presses are much more effective for muscular strength and development.
Lower Chest
Decline Dumbbell Bench Press
Muscles Worked:
The primary muscles worked during decline dumbbell presses are the lower chest (Pectorals). Secondarily are the middle chest, shoulders, triceps, and forearms.
Dumbbells, decline bench
Execution:
Lie on a decline bench. You may need someone to assist you to get the dumbbells into the starting position.
When you start the exercise, your chest should be in a stretched position with your arms bent and the dumbbells lowered so they are even with your chest. Your palms should be facing each other.
With an explosive motion, push the dumbbells toward the ceiling. As you are pressing up, rotate your thumbs toward each other so the dumbbells come together and form an "A" shape at the top of the movement.
With control, lower the dumbbells back to the starting position with your palms facing each other and dumbbells parallel with your body.
Make sure you are in a stable position on the bench with your ankles braced.
Keep the dumbbells under muscular control.
Range of Motion:
Always use a complete range of motion. Make sure you press the dumbbells all the way up so your chest is fully contracted but do not lock your elbows.
Lower the dumbbells so your chest is fully stretched at the bottom of the movement. Do not limit your range of motion for the use of a heavier weight.
Comments:
Decline dumbbell presses are an effective exercise to emphasize the lower chest.
Dumbbells allow you to use a greater range of motion than a barbell so take advantage of it. Don't cheat your range.
Decline Barbell Bench Press
Muscles Worked:
The primary muscles worked during decline barbell presses are the lower chest (pectorals). Secondarily are the mid chest, triceps and shoulders.
Equipment Needed:
Decline bench, barbell
Execution:
The angle of the decline should be approximately 30 degrees. Lie on the decline bench and secure your feet and ankles to keep your body stable. Grip the bar with a medium wide grip. Make sure your hands are spaced evenly on the bar.
Lift the bar up. Under control, lower the bar to the bottom of you sternum. With an explosive motion, push the weight up and slightly back.
Repeat this motion until you have completed your desired reps.
Form:
Don't lock your elbows at the top of the movement. This is stressful to the elbow joint and takes tension off your chest.
Be sure to control the weight during the negative portion of the movement.
Range of Motion:
Lower the bar until it touches your chest, giving you a complete stretch.
Do not sacrifice your range of motion for the use of a heavier weight.
Comments:
Decline barbell presses are a great compound exercise for strength and development. They allow you to place a lot of overload on the chest, especially the lower pectoral region.
Decline Dumbbell Flys
Muscles Worked:
The primary muscles worked during decline dumbbell flys are the lower chest (Pectorals). Secondarily are the middle chest, shoulders, triceps, and forearms.
Equipment Needed:
Dumbbells, decline bench
Execution:
Lie on a decline bench. Due to the angle of the bench it is hard to get the weights into position and you may need someone to assist you by handing you the dumbbells.
Push the dumbbells up so the weights are over your chest. Bend your arms slightly at the elbows and with your palms facing each other, lower the weights in an arc until you fully stretch your chest.
With force, move the dumbbells in an arc over your chest until they touch. Repeat until you complete your desired reps.
Form:
Keep your arms bent at the elbow throughout the entire exercise almost as if you were hugging a tree.
The dumbbells should travel in an arc over your chest not a pressing motion.
Range of Motion:
Get a complete stretch across your chest at the bottom of the exercise but don't over exaggerate the stretch. This will place a lot of stress on your shoulder joints.
At the top of the movement, rotate your little fingers towards each other touching the end of the dumbbells together. This will help you fully contract the pecs.
Comments:
Decline dumbbell flys are not a very efficient exercise for maximum muscle stimulation. Decline dumbbell flys are an isolation exercise and they limit the amount of overload you can use.
Compound exercises like decline dumbbell presses are much more effective for muscular strength and development.
Mid-Overall Chest
Flat Dumbbell Bench Press
Muscles Worked:
Flat dumbbell presses are considered a compound movement because they involve the recruitment of multiple muscle groups.
The primary muscle being worked by the flat dumbbell press is the chest (pectorals). Secondarily are the triceps and shoulders (deltoids).
Equipment needed:
Dumbbells, Flat bench
Execution:
Begin by bending down and grabbing the dumbbells. Be sure to use your legs when you are picking up the weight so you don't put any undue stress on your lower back. Stand up with the base of the dumbbells resting on your thighs. Make sure that the bench is directly behind you and sit down so the dumbbells are resting on your lower thighs by your knees. This is important because it will help you get the movement started.
To get the weight into the correct starting position, rock back so you are lying flat on the bench and use your knees to help move the dumbbells into position. When you start, your palms should be facing each other with the dumbbells running parallel with your body.
When you start the exercise, your chest should be in a stretched position with your arms bent and the dumbbells lowered so they are even with your chest.
Now with an explosive motion, push the dumbbells toward the ceiling keeping them in line with your chest. As you are pressing up, rotate your thumbs toward each other so the dumbbells come together and form an "A" shape at the top of the movement.
With control, lower the dumbbells back to the starting position with your palms facing each other and dumbbells parallel with your body.
After you have completed your set, bring your knees toward your chest so they are in line with the base of the dumbbells. Using momentum, rock your body forward and sit up so the dumbbells are again resting on your thighs. Now you can stand up and lower the dumbbells back to the ground.
Form:
Your feet should be firmly planted on the ground. This will help give you a stable base. Your butt and your upper back should remain in contact with the bench throughout the entire movement.
To help you generate more power, drive through with your feet and keep a natural arch with your lower back as you push the weight up.
Don't be so strict with your form that you limit the amount of weight you can use, but keep your contact points set on the bench.
Range of Motion:
Always use a complete range of motion. Make sure you press the dumbbells all the way up so your chest is fully contracted but do not lock your elbows. Lower the dumbbells so your chest is fully stretched at the bottom of the movement. Do not limit your range of motion for the use of a heavier weight.
Comments:
I think it is smart to structure your chest workouts around basic compound movements like the dumbbell press. It is an excellent movement for chest development. It allows you to handle a lot of weight through a very full range of motion. These are two things to look for when choosing an exercise. Dumbbells allow you to use a greater range of motion than barbells so take advantage of it. Don't cheat your range.
Flat Barbell Bench Press
Muscles Worked:
The primary muscles being worked during flat barbell bench presses are the chest (pectorals). Secondarily are the triceps, shoulders (deltoids), upper back, traps and lower back.
Equipment needed:
Flat bench, Barbell
Execution:
Lie flat on the bench with your eyes even with the bar. You should keep three contact points during this exercise. Your feet should remain flat on the floor and your butt and upper shoulders should remain in contact with the bench.
With the contact points in place you should keep a comfortable arch in your back.
Grip the bar evenly with your arms a little wider than shoulder width. Lift the bar off the rack and control the bar down to the bottom of your chest. With force, drive the weight back up.
Repeat this motion until you have completed your desired reps.
Form:
Your feet should be firmly planted on the ground. This will help give you a stable base.
To help you generate more power, drive through with your feet and keep a natural arch with your lower back as you push the weight up.
Keep your contact points set at all times.
Range of Motion:
Always use a complete range of motion. Do not do partial reps or restrict your range for the use of a heavier weight.
Comments:
Flat barbell bench presses are arguably the best chest exercise of all. It is an excellent compound movement that involves virtually your whole upper body to some degree.
Flat barbell bench presses are very effective for chest development because you can easily achieve maximum overload.
Dumbbell Pullovers
Muscles Worked:
The primary muscles worked during dumbbell pull-overs are the pectorals (chest). Secondarily are the triceps, forearms, lats, and serratus.
Equipment Needed:
Flat bench, dumbbell
Execution:
Lie with your upper back cross ways on a flat bench. Position a dumbbell so it is setting next to you on the bench. Grab the dumbbell so the plates are resting on your palms and lift it over your upper chest.
Keeping your arms slightly bent and in a fixed position, lower the dumbbell in an arc over your head as far as you can.
Raise the dumbbell in an arc back to the starting position over your upper chest. Repeat this motion until you complete your desired reps.
Form:
Keep your feet flat on the ground. Keep your hips low throughout the exercise, don't raise them as you lift the weight.
Don't lift the weight too far past your upper chest because the load will begin to shift to your triceps.
Range of Motion:
It is important to get a complete stretch at the bottom of the exercise so make sure you are going as low as you can. Don't limit your stretch to use a heavier weight.
Comments:
I don't feel that dumbbell pull-overs are a very functional exercise for chest development. You cannot place a large amount of direct overload on the chest through its natural range of motion.
Flat Dumbbell Flyes
Muscles Worked:
The primary muscles worked during flat dumbbell flys are the chest (Pectorals). Secondarily are the shoulders, triceps, and forearms.
Equipment Needed:
Dumbbells, flat bench
Execution:
Grab the dumbbells and sit on a flat bench. Rest the dumbbells on your knees. Rock back so you are lying flat on the bench and use your knees to help you get the dumbbells into position.
Push the dumbbells up so they are directly over your upper chest.
With your arms bent at the elbows and palms facing each other, lower the weights in an arc until you fully stretch your chest.
With force, move the dumbbells in an arc over your chest until they touch.
Repeat until you complete your desired reps.
Form:
Keep your arms bent at the elbow throughout the entire exercise almost as if you were hugging a tree.
The dumbbells should travel in an arc over your chest, not a pressing motion.
Range of Motion:
Get a complete stretch across your chest at the bottom of the exercise but don't over exaggerate the stretch. This will place a lot of stress on your shoulder joints.
At the top of the movement, rotate your little fingers towards each other touching the end of the dumbbells together. This will help you fully contract the pecs.
Comments:
Flat dumbbell flys are not a very efficient exercise for maximum muscle stimulation.
Flat dumbbell flys are an isolation exercise and they limit the amount of overload you can use.
Compound exercises like flat dumbbell presses are much more effective for muscular strength and development.
Dips
Muscles Worked:
The primary muscles worked during dips are the lower chest (pectorals). Secondarily are the mid and upper chest, triceps, shoulders and upper back.
Equipment Needed:
Parallel dip bars
Execution:
Grab the bars with a secure grip and hold yourself up with your arms straight.
Lean your upper body forward and lower yourself by bending at the elbows.
Lower your upper body until you feel a good stretch across your chest.
With an explosive motion, push yourself back up. Repeat until you have completed your desired reps.
Form:
To place more load on the chest, it is important to lean forward into the movement and dip in an arch motion.
Lower yourself slowly and under control.
Range of Motion:
It is important that you take yourself low enough during the exercise to get a deep stretch.
Don't limit your range of motion by doing partial reps.
Comments:
Dips are an excellent compound exercise for developing the chest.
Your body weight may be sufficient at first but as you get stronger you will need to add weight to create enough overload. This can be accomplished by using a dip belt.
Cable Crossovers
Muscles Worked:
The primary muscles worked during cable crossovers are the chest (pectorals). Secondarily are the triceps, shoulders, and forearms.
Equipment Needed:
Central cable unit with 2 overhead pulleys, handle attachments
Execution:
Grab a handle from the overhead cable with each hand and take a step forward positioning your body in the center of the unit. Bend at the waist and lean your upper body slightly forward.
Bend your arms slightly at the elbows and bring the handles together in an arcing motion in front of your chest. With control return the handles back to the starting position.
Repeat this motion until you have completed your desired repetitions.
Form:
The form of this exercise is very similar to dumbbell flys. Keep your arms slightly bent at the elbows and keep the handles traveling in a semicircle around your chest.
Range of motion:
Fully contract your chest each rep by bringing the handles together at the top of the movement.
Make sure you get a good stretch at the bottom of the exercise. Don't straighten your arms during the stretch and let tension leave your chest.
Comments:
I don't feel cable crossovers are a very effective exercise for maximum development. They are an isolation exercise and they limit the amount of overload you can achieve.
I think it is more advantageous to stay with compound free weight exercises like barbell and dumbbell presses.
Fly Machine
Muscles Worked:
The primary muscles worked while using the fly machine are the chest (pectorals). Secondarily are the shoulders and forearms.
Alternate Names:
Pec Deck, Butterfly Machine
Execution:
There are different variations of this machine but all are pretty similar. Some have arm pads while others have handles. Either way the motion is the same.
Sit on the machine and place your forearms on the pads or grip the handles. With force, bring the handles together in front of your chest until they touch. Under control, return the handles to the starting position.
Repeat this motion until you have completed your desired reps.
Form:
The machine pretty much locks you into the correct form.
Be sure to control the weight during the positive and negative portions of the exercise.
Range of Motion:
Fully contract your chest at the top of the movement by touching the handles together.
Get a good stretch but do not let the weights touch at the bottom of the exercise causing tension to leave the chest.
Comments:
The fly machine is an isolation exercise that limits the amount of overload you can use. The machine also balances the weight for you and locks you into one plane of motion. These things considered it is not the best choice of chest exercises for maximum development. I suggest sticking with basic free weight movements.
