10 Bodybuilding Exercises : Part 2

 10 Bodybuilding Exercises : Part 2

    Weighted dips

    Weighted dip works out your chest, triceps and shoulders, but you can get the best chest activation by leaning slightly forward when performing the exercise. They are performed on parallel bars. Start by putting your dip belt on, and attach the weight with a chain to your dip belt. If you don’t have a dip belt, you can keep the weight between your knees or ankles. Grab the parallel bars and lower yourself down until your arms are at 90°, (forearms vertical and shoulders parallel to the ground) and push yourself up and repeat. Using weight which allows you to do 8-12 reps before failure is the most efficient way to stimulate muscle growth.

    Chest press

    Chest press targets mostly your pecs and triceps. They are performed on a chest press machine. Start by sitting on the seat and grabbing the handles of the chest press machine. Arch your chest back and push the handles forward. Return the handles back and repeat. Using weight which allows you to do 8-12 reps before failure is the most efficient way to stimulate muscle growth.
          

    Butterfly

    Butterfly targets your pecs. They are performed on a pec deck machine. Start by sitting on the seat. Arch your chest back and grab the handles of the pec deck machine. Bring the handles towards each other in front of you and repeat. Using weight which allows you to do 8-12 reps before failure is the most efficient way to stimulate muscle growth.

    Flat bench cable flies

    Flat bench cable flies trains your pecs. They are performed with a flat bench and a crossover machine. Start by placing the pulleys on a low position, and attach the single handle attachments to the cables. Lay down on a bench, grab the handles and arch your chest back. Pull the handles up towards each other, with elbows slightly bent. Return the handles to the starting position when you feel tension on your pecs, and repeat. Using weight which allows you to do 8-12 reps before failure is the most efficient way to stimulate muscle growth.  
       

    Neck press

    Neck press targets your upper pecs. Start by laying on the bench, arch your chest back, keeping your feet flat to the ground and hips on the bench. Lift the barbell up and lower it down close to your neck. Push the barbell up and repeat. Using weight which allows you to do 8-12 reps before failure is the most efficient way to stimulate muscle growth. It’s very important to use a spotter in this exercise when you’re lifting heavier weight than you’re used to.

    Dumbbell curls

    Dumbbell curls are one of the most common ways to train biceps. Start by grabbing the dumbbells and bring them on your sides. Your palms should be facing forward when dumbbells are on your sides. You can bring your elbows slightly backward to get better bicep activation, but do not lock your elbows. Lift the dumbbells up until your biceps are fully contracted, and lower them down. Use only your forearms to lift the dumbbells up and down.  Using dumbbells whose weight allows you to do 8-12 reps before failure is the most efficient way to stimulate muscle growth.

    Barbell curls

    Barbell curls works out your biceps. Start by grabbing the barbell slightly wider than your hips are, and your palms facing forward. You can bring your elbows slightly backward to get better bicep activation, but do not lock your elbows. Lift the barbell up until your biceps are fully contracted, and lower it down. Use only your forearms to lift the barbell up and to lower it down. Using weight which allows you to do 8-12 reps before failure is the most efficient way to stimulate muscle growth.

    Seated incline dumbbell curls

    Seated incline dumbbell curls help you to get even better bicep activation than the regular dumbbell curls. They are performed with an adjustable bench. Start by adjusting the bench at the 45 degree angle. Grab the dumbbells with a supinated grip (palms facing forward) and sit on the bench. Lift the dumbbells up until your biceps are fully contracted, and lower them down. Use only your forearms to lift the dumbbells up and to lower them down.  Using dumbbells whose weight allows you to do 8-12 reps before failure is the most efficient way to stimulate muscle growth.

    Barbell preacher curls

    Barbell preacher curls targets your biceps. They are performed on a preacher bench. Start by sitting on the seat. Grab the barbell with a supinated grip, keep your upper arms attached to the armrest, and lift the barbell up using only your forearms. When your biceps are fully contracted, lower the barbell down and repeat. Using weight which allows you to do 8-12 reps before failure is the most efficient way to stimulate muscle growth.     

    Two arm dumbbell preacher curls

    Dumbbell preacher curls are a great way to create even bigger tension to the biceps by using dumbbells. They are performed on a preacher bench. Start by sitting on the seat. Grab the dumbbells with a supinated grip, keep your upper arms attached to the armrest, and lift the dumbbells up using only your forearms. When your biceps are fully contracted, lower the dumbbells down and repeat. Using dumbbells whose weight allows you to perform 8-12 reps before failure is the most efficient way to stimulate muscle growth.  
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