10 Bodybuilding Exercises : Part 1

10 Bodybuilding Exercises :  Part 1

    10 Bodybuilding Exercises :  Part 1

    Bench press

    Bench press is an great upper body exercise which targets mostly your triceps and chest, if it’s performed correctly. Start by laying on the bench, feet flat to the ground, keeping your hips on the bench. Keep your lats together, and arch your chest back. Grab the barbell with a slightly wider grip than your shoulders are, lift it up, and lower it close to your chest. Push the barbell up and repeat. Keep your elbows on the bench to get better chest activation. Using weight which allows you to do 8-12 reps before failure is the most efficient way to stimulate muscle growth. Use a spotter when you’re lifting heavier weight than you’re used to.

    Barbell incline bench press

    Barbell incline bench press targets your upper pecs, shoulders and triceps. This exercise requires an adjustable bench, and it’s usually performed on a smith machine. Start by adjusting the bench to a 45 angle. Put the bench under the smith machine, to the point, where your hands will be vertical when grabbing the barbell. Arch your chest back, and lower the barbell close to your chest and push it up. Using weight which allows you to do 8-12 reps before failure is the most efficient way to stimulate muscle growth.


    Dumbbell flies


    Dumbbell flies are an easy and effective way to target your pecs. They require a flat bench. Start by laying on the bench. Arch your chest back, grab the dumbbells with a hammer grip and lift them up above your chest (your palms should be facing each other when the dumbbells are up).  Start to lower the dumbbells down to your sides keeping your elbows slightly bent, and when you feel tension in your pecs, push the dumbbells up towards each other and repeat. Using dumbbells which weight allows you to do 8-12 reps before failure is the most efficient way to stimulate muscle growth.

    Incline dumbbell flies

    Incline dumbbell flies trains your upper pecs. They are performed on an adjustable bench. Start by adjusting the bench to a 45 angle. Lay on the bench and arch your chest back. Grab the dumbbells with a hammer grip and lift them up so your hands will end up vertical (your palms should be facing each other when dumbbells are up). Start to lower the dumbbells out to your sides, elbows slightly bent, and when you feel tension in your pecs, push the dumbbells up towards each other and repeat. Use only your shoulders when rotating the dumbbells, not your arms. Using dumbbells which weight allows you to do 8-12 reps before failure is the most efficient way to stimulate muscle growth.


    High cable crossover

    High cable crossover targets your upper pecs. They require a crossover machine. Start by placing the pulleys on a high position. Arch your chest back and keep your back neutral. Grab the handles and pull them down towards each other, with elbows slightly bent. Return the handles to starting position and repeat. Using weight which allows you to do 8-12 reps before failure is the most efficient way to stimulate muscle growth.

    Mid cable crossovers

    Mid cable crossovers works out your upper and lower pecs. They require a crossover machine. Start by placing the pulleys in a mid-position. Step forward with your one leg, arch your chest back and keep your back neutral. Grab the handles and pull them towards each other with elbows slightly bent. Return the handles to starting position and repeat. Using weight which allows you to do 8-12 reps before failure is the most efficient way to stimulate muscle growth.


    Low cable crossover

    Low cable crossovers train your lower pecs. They require a crossover machine. Start by placing the pulleys on a low position. Arch your chest back and keep your back neutral. Grab the handles and pull them up towards each other, with keeping your elbows slightly bent. Return the handles to the starting position and repeat. Using weight which allows you to do 8-12 reps before failure is the most efficient way to stimulate muscle growth.

    Dumbbell chest press

    Dumbbell chest presses target your pecs and shoulders, and they are performed on a flat bench. Start by grabbing a pair of dumbbells. Sit on the bench and bring the dumbbells on your knees. Lift the dumbbells up, lean your back to the bench, and arch your chest back. Keep the dumbbells facing sideways, and lower them down to the point, where your forearms are vertical and upper arms parallel to the ground. Push the dumbbells up and repeat. You can get more chest activation by bringing your arms wider when lowering the dumbbells, instead of just lowering the dumbbells straight down. Using dumbbells which weight allows you to do 8-12 reps before failure is the most efficient way to stimulate muscle growth.

    Dumbbell pullover

    Dumbbell pullover targets mostly your pecs, but it also trains your triceps, shoulders and biceps. They are performed on a flat bench. Start by grabbing a one dumbbell with your both hands while sitting on the bench. Lean your back to the bench and lift the dumbbell above your chest. Keep your feet flat to the ground and hips to the bench, and start to lower the dumbbell behind your head, elbows slightly bent. When you feel tension on your pecs, lift the dumbbell back to the starting position and repeat. Using a dumbbell which weight allows you to do 8-12 reps before failure is the most efficient way to stimulate muscle growth.

    Kettlebell flies

    Kettlebell flies targets your pecs. They are performed on a flat bench. Grab the kettlebells with a neutral grip and go lay down on the bench. Arch your chest back, and lift the kettlebells up above your chest (your palms should be facing each other when kettlebells are up).  Start to lower the kettlebells down laterally, keeping your elbows slightly bent, and when your upper arms are parallel to the ground, push the kettlebells up towards each other and repeat. Using Kettlebells whose weight allows you to do 8-12 reps before failure is the most efficient way to stimulate muscle growth.
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