Cable Crossover -Chest Exercise.

Cable Crossover -Chest Exercise.

Get a defined chest with the Cable Crossover.

The Cable crossovers is a great exercise for chest, it is an effective chest exercise for upper chest. Its help to train, strengthen, and boost more muscles to the chest.

It is one of the best chest exercise that train and help build good definition to the chest.

Cable crossover isolate the chest muscles that incorporate the front shoulders and the triceps.

Its help to focus on using just only the chest muscles. Cable crossovers is performed using the cable pulley machine that has a pulley on two opposite sides.

cable crossovers performance and guide.

Position yourself very well then, first set the pulley up in a way that locked in the high position, grab the each side of the universal high pulley while standing.

Then, lean slightly forward, your front knee should be slightly bent, with one foot in front of the other for balance.

Cable Crossover
Cable Crossover

while still standing bring your hands around and in front of your body as if you are in a hugging motion, your elbows should be slightly bent, hold that position for a second to full contract the muscles when your hands meet directly in front of your midsection.

Flex your pec muscles together for a seconds and then return to the start position.

It is advised to be performed correctly with a full concentration for a good result. Repeat the process again to your desire reps.

precautions and safety guide to take during cable crossovers performance.

Adjust and position yourself correctly.

Set the pulley up in a way that locked in the high position.

Ask for assistant if you don’t know how to adjust the cable.

Position yourself firmly.

Your elbows must slightly bend.

Lean slightly forward, while grabbing the pulley with one foot in-front of the other.

Bring your hands around and in front of your body and when your hands meet directly in front of your midsection, hold for a moment to fully contract.

Flex your pec muscles together for a seconds and before return to the start position.

The exercise must be perform correctly.

Don’t create any momentum or momentum or difficulty to yourself during the exercise.

Health benefits in performing cable crossovers.

It help add more size and strength.

It is one of the great effective exercise that gives more extra chest muscle.

Its also help in training the muscle in front of your shoulders and your triceps.

It help add more definitions and good shape.

Cable crossover good for your chest for its helps build good definition and targets train the upper chest for more physical fitness.

It also targets and train the upper chest for more shape in chest.

HERE ARE MORE SIMPLE BUT, EFFECTIVE GREAT EXERCISES YOU SHOULD CHECKOUT THAT WOULD TRANSFORM YOUR BODY:

close grip benchpress

back extension

barbell side bend

one leg dumbbell calf raise

butterfly

standing dumbbell biceps curl

dunkey calf raise

seated cable row

one arm dumbbell row

barbell lunge

forearm dumbbell or EZ

behind the back wrist curl

bench dip

plate front raise

Barbell Flat Bench Press- Chest Exercise.

Barbell Flat Bench Press- Chest Exercise.

How To Perform Barbell Flat Bench Press.

Barbell bench  press is one of the best chest exercise that help in training and boost more chest strength, muscles density.

This is an exercise that provides big returns for the energy you give out. It is also known as “flat bench bar press”

It is one of the best chest exercise that helps to build strength and muscle that is required not just in chest zone area but, also in triceps and in the front side of your shoulders as well.

How to perform barbell bench press.

To start with this exercise, it is advised to use a spotter especially if, you are using a free bar or dumbbells to eliminate the chances of dropping the weight on yourself.

Barbell Flat Bench Press
Barbell Flat Bench Press

Using a spotter is very important for it can be of great help to save you from getting hurt by the weight.

positions very well and lie down on the flat bench firmly positing your feet flat on the floor a little more than your shoulder that is width apart.

Make sure to keep your back flat on the bench . so, hold the barbel above your body , then make sure you lower down slowly to the middle of your chest.

Drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked. Pause briefly at the top, then lower slowly back to the starting position.

Take care and make sure you are are in total control, do not let the weight control you don ‘t bounce the weight off your chest , you may need to be assisted by fitness expert or some one that can assist you all along.

Precautions and safety guide to take when performing barbell bench press.

Make sure that you are warmed up before any form of weight training , go the cardio machine warm yourself up for at list 5 minutes prior to hitting before hitting the weights.

Do not start with cold body. It might be very bad idea and also make sure that you are in good health before stating by consulting your doctor .

If you are having any physical or heart problems it is advised to contact first your doctor whom will be able to advise you as to which exercise he think are the best for your condition.

It is advised to rest for at least a minute after the warm-up sets and two minutes between heavy sets.

You don’t need to rush yourself stay calm and be concentrate have a time countdown for yourself.

You must be painstakingly careful throughout the exercise the weight must not fall or stray away from your hands and do not overweight yourself on this exercise.

Load the weight that your power can afford. Overweight can lead to impossible to control and jeopardised the performance. Do not create any difficulties or momentum that can jeopardize the good performance.

Health benefits in performing barbell bench press.

It helps build strength Barbell bench press helps in building more strength and energy, it is one of the best chest exercise that provides great strength and energy in return.

It help train the muscle density, Its train the muscles in front of the of shoulders and the triceps muscles.

Barbell bench press not only will it helps with good strength and energy but also train and refine your chest muscles.

HERE ARE MORE SIMPLE BUT, EFFECTIVE GREAT EXERCISES YOU SHOULD CHECKOUT THAT WOULD TRANSFORM YOUR BODY:

close grip benchpress

back extension

barbell side bend

one leg dumbbell calf raise

butterfly

standing dumbbell biceps curl

dunkey calf raise

seated cable row

one arm dumbbell row

barbell lunge

forearm dumbbell or EZ

behind the back wrist curl

bench dip

plate front raise

Incline Dumbbell Fly Muscles Work.

Incline Dumbbell Fly Muscles Work.

The Incline dumbbell is also known as Incline dumbbell fly. It is one of the best chest exercise that isolate and incorporate the front shoulders. And more to this is that Incline dumbbell also help to train the triceps.

To start with this exercise It is advised to perform Incline dumbbell fly at the end of your workouts or you can do it as a super-set.

The first thing to do when you are about to begin with this exercise is to adjust the degree of incline bench

It is advised to leave it to at least 30 to 40 degrees but, it must not more than 45 degrees.

You are going to be targeting your front deltoide on this exercise. Incline dumbbell fly is a perfect chest for your upper chest it train and also strengthen the whole part.

It is one of the best chest exercise that train the upper side of the chest. Incline dumbbell fly help targets the upper side of the chest for more definition.

The best way to perform Incline dumbbell fly.

Position yourself seat down on the edge of an incline bench after you have adjusted the incline to 30 to 40 degree, mind you, it must not more than 45 degree.

So, grasp two dumbbells with an overhand grip, rest the dumbbells in an upright position on the edge of your knees.

carefully lie on the incline bench, bringing the dumbbells to the sides of your torso towards your chest.

You should be bringing the dumbbells up at sometime and your feet should be planted firmly to the floor during the process, your palms must be facing inward.

Carefully adjust the dumbbells with your arms fully extended at the right angle to the floor.

Your elbows must remain flexed throughout the entire movement.

Then, place the weight up to the lock position and make sure that the dumbbells is held directly over your chest area slightly touching each other.

Slowly lower your arms to the side of your body and your arms at right angles to the floor.

Your hands must be parallel to the trunk of your body at the bottom position of the exercise and your elbows must be slightly bent throughout the whole exercise.

The dumbbells should be slowly lowered in an arc like motion toward the floor until your chest is comfortably stretched.

Focus and be concentrate don’t let the weight fall off of your hands and don’t overweight yourself.

Load the weight that your power can afford. Repeat the process again prior to your desired rep.

Safety measures to take in Incline dumbbell fly performance.

Adjust the bench and keep a correct position First thing to do is to adjust the incline to 30 to 40 degree it must not more than 45 degrees.

Your feet must be planted firmly to the floor while bringing the dumbbells up.

The dumbbells must be held directly over your chest area slightly touching each other your palms must be facing inward and your hands must be parallel to the trunk of your body.

Focus, concentrate and move slowly. Slowly lower your arms to the side of your body your arms at right angles to the floor.

The dumbbells must be slowly lowered in an arc like motion, toward the floor until you chest is comfortably stretched. Make sure that your elbows remain flexed throughout the entire movement.

Your elbows must be slightly bent throughout the whole exercise, don’t overweight yourself during the performance load the weight that your power can control, the weight must not fall or stray off of hands.

Health benefits in performing incline dumbbell fly!

It hep in training the upper chest. Incline dumbbell fly is also known as an isolation exercise.

It is a great exercise for the upper chest. it is also effective isolation exercise for the upper chest muscles.

It helps to incorporate the front shoulders and the triceps. It also helps in train triceps and front of your shoulders.

It help build good definition on the chest. Incline dumbbell fly is good for chest is helps build good definition and also help flushes the entire chest area.

It gives more extra chest muscle and It helps makes you physically fit.

HERE ARE MORE SIMPLE BUT, EFFECTIVE GREAT EXERCISES YOU SHOULD CHECKOUT THAT WOULD TRANSFORM YOUR BODY:

standing shrug

barbell bent over

barbell side bend

triceps dip with one bench

reverse barbell curl standing

triceps and shoulder push up

reverse preacher curl

incline dumbbell curl

cable crossover

deadlift for back

barbell flat bench press

one leg dumbbell calf raise

butterfly

standing dumbbell biceps curl

dunkey calf raise

seated cable row

one arm dumbbell row

barbell lunge

forearm dumbbell or EZ

behind the back wrist curl

bench dip

plate front raise

Hammer Curl muscles work – Biceps Exercise!

Hammer Curl muscles work – Biceps Exercise!

It is one of the great exercise to train and add more strength to biceps muscle. The Hammer curls is biceps exercise, it is one of the best biceps exercise that trains and gives the forearm muscle.

It is performed holding dumbbell in your both hands and raise curling it up one it one at a time. The Hammer curls is biceps exercise,it is one of the best biceps exercise that trains and gives the forearm muscle.

It is of great exercise to train the top of the biceps, for full contraction at the top and give your biceps a great shape.

Hammer curls performance!

Take to yourself a better Position and grab pair of dumbbells , while still stand upright face forward holding the dumbbells. Slightly bend your knees and make sure that your back is straight.

Mind you don’t hollow your back, keep your elbows at your waist when performing throughout.

During the performance of this exercise your shoulders should be slightly low as you curl the dumbbells up.

keep your abdominals contracted. Extend your arms fully and hold the dumbbells with your thumbs pointing straight forward.

Then, curl up the dumbbells until the weights almost touch your shoulders.

Make sure your biceps are fully contracted and exhale as you go. It is advised to shift your chest forward a few cm as you curl the dumbbells up and press your shoulders down but do not elevate your shoulders.

Don’t let the dumbbells fall down, stray off or overweight your self and don’t twist your hands when curling it up. You can also perform it curling one arm at a time.

Squeeze the biceps and press the dumbbells against your shoulders for some seconds so that you fill the intensity of the contraction before returning to the beginning position.

The down motion should be slightly slower than the up motion. Don’t lean back or forward when you curl up you should remain still throughout the exercise. Move the dumbbell slowly and carefully.

Don,t’ create any momentum or difficulties to yourself during this exercise. you may need to be supervised by an expert or personal trainer during the performance. You should be in full control of the weight throughout the exercise, don’t let the weight control you. Repeat the process again to your desire reps.

Precautions and safety guide for Hammer curls performance!

Make sure that you your position is correct and be straight throughout the exercise. Keep your back is straight and do not hollow your back throughout the performance.

keep your elbows at your waist when when you curl up and down throughout and do not twist your hands when curling it up. shift your chest forward a few cm as you curl, extend your arms fully while still holding the dumbbells with your thumbs pointing straight forward.

Move slowly and be concentrate

Don,t be too fast move slowly focus and concentrate. Move the dumbbell slowly and carefully, the down motion should be slightly slower than the up motion.

Concentrate don’t let the dumbbells fall or stray off of your hands be in full control throughout the exercise and be focus don’t lean back or forward you must when you are curling remain still.

Your shoulders must be slightly low as you curl the dumbbells up and keep your abdominals contracted, Squeeze the biceps for some seconds then return back.

The benefits in performing Hammer curls!

It help to train and boosting the biceps. Hammer curl is one of the great exercise helps train build more mass biceps muscle and it is also help with more strength.

Hammer curls developing more size in the biceps, it is one of the best biceps exercise you can do for your biceps extensions. Hammer curl also help to train chest.

HERE ARE MORE SIMPLE BUT, EFFECTIVE GREAT EXERCISES YOU SHOULD CHECKOUT THAT WOULD TRANSFORM YOUR BODY:

standing shrug

barbell bent over

barbell side bend

triceps dip with one bench

reverse barbell curl standing

triceps and shoulder push up

reverse preacher curl

incline dumbbell curl

cable crossover

deadlift for back

barbell flat bench press

one leg dumbbell calf raise

butterfly

standing dumbbell biceps curl

dunkey calf raise

seated cable row

one arm dumbbell row

barbell lunge

forearm dumbbell or EZ

behind the back wrist curl

bench dip

plate front raise

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Cable Hammer Curl.

Cable Hammer Curl.

Cable hammer curl is one of the great exercise that one can do to train and contract the biceps intensively. The biceps muscles are important for the pulling and lifting movements we do all time during the day.

The cable biceps hammer curl is a crucial biceps exercise, it is like hammer curl, I used to perform it in alternative to hammer curl, it help train the upper arms cable biceps hammer curl is more efficient in contracting the biceps better than the dumbbell hammer curl. A pulley machine is needed for the performance of this exercise with rope attached to it.

How to train triceps with cable biceps hammer curl!

Position yourself while still standing by the pulley set the pulley weight to your preference, your distance should be about 1 metre from the pulley machine. Grab the rope attachment with both hands and slightly bend your knees to contract your abdominal.

Don’t overweight load the amount of the weight that your power can afford to pull and control. Your upper arm should be vertical, maintain and keep your elbows still and extend your arms.

Slowly curl up the rope until your biceps and forearms touch each other and exhale as you go, your elbows should be stayed close to your waist when pulling the weight and you should be stable and don’t move around throughout the process.

Be concentrate and don’t move too fast when pulling, the down motion should be slightly slower than the up motion no need to hollow your back and do not elevate your shoulders.

Keep your abdominal contracted slightly and move, your chest a a little towards your hands as you curl the rope up in order to avoid using your back. You must be in control of the weight throughout the process of the exercise return to the beginning position and inhale as you go repeat the process to your desired reps.

Don’t create any momentum or difficulties that can jeopardized the good performance of this exercise. This exercise should be performed without over do or overweight and you may need to be supervised by an expert or personal trainer.

Precautions and safety guide to take when doing Cable biceps hammer curl!

position yourself correctly and be straight throughout. Keep your elbows at your waist throughout the performance of the exercise.

Your shoulders should be lowed down as you curl and make sure to keep your abdominal contracted.

Do not hollow your back when performing this exercise make sure that your back is straight extend your arms fully and don’t twist your hands when curling up it is advised to shift your chest forward a few cm as you curl.

Don,t be too fast and don,t lean back or move around be, straight throughout. Move the hands slowly and carefully the down motion should be slightly slower than the up motion.

Don,t lean back or forward you must remain film squeeze the biceps against your shoulders for some seconds this exercise must be performed correctly well don’t create any momentum or difficulties to yourself during the performance You may also need to be supervised by an expert or personal trainer.

The benefits in performing Cable biceps hammer curl!

It helps to train and boost more strength. The Cable biceps hammer curl helps train the biceps. and it is also a great exercise to train and helps in developing more size in the biceps.

The cable hammer curl help to build more mass biceps muscle and helps also with more strength to it. Yes, cable biceps hammer curl is one of the effective biceps exercise you can do for train for more biceps extensions and strength.

It is the biceps exercise that trains the upper arms like the dumbbell hammer curl. It leads to more intensive biceps contraction at the highest point of the movement than the hammer curl with two dumbbells.

Hope i be able to help with this if you have any question, please leave it down below.

HERE ARE MORE SIMPLE BUT, EFFECTIVE GREAT EXERCISES YOU SHOULD CHECKOUT THAT WOULD TRANSFORM YOUR BODY:

standing shrug

barbell bent over

barbell side bend

triceps dip with one bench

reverse barbell curl standing

triceps and shoulder push up

reverse preacher curl

incline dumbbell curl

cable crossover

deadlift for back

barbell flat bench press

one leg dumbbell calf raise

butterfly

standing dumbbell biceps curl

dunkey calf raise

seated cable row

one arm dumbbell row

barbell lunge

forearm dumbbell or EZ

behind the back wrist curl

bench dip

plate front raise

Around The World Dumbbell – Chest Exercise.

Around The World Dumbbell – Chest Exercise.

The around the world dumbbell chest exercise is aiming at boosting more extra chest pump it is one of the exercise you can never do away from when it comes to building chest muscle.

The around the world dumbbell press is a chest muscle exercise, you will be using an underhand grip for this exercise and a flat bench and dumbbells is what you need for the performance, you can perform the around the world at the end of your workout.

How to train chest with around the world dumbbell press.

keep a good position to yourself tight keep your elbows slightly bent and let the insides of the dumbbells touch each-other over your abdominal, while lining down on a flat bench and grab two dumbbells with an underhand grip.

Your palms should be facing up press your shoulder down slowly and contract your chest muscles.

Be focus and concentrate the dumbbells should be in horizontal for more extra chest muscle at the side abs don’t lift or lower hands or shoulders as you open your arms.

Then, inhale at the same time. Your back should be remained flat on the bench during the press move the dumbbells in a horizontal layer open your arms and keep your elbows still.

Keep on the moving in a horizontal layer until the dumbbells touch each other behind your head while still keeping the concentration and inhale as you go close your arms again and exhale at the same time repeat the process again to your desire repetitions.

around the world dumbbell press.

If you are having pain or shoulder problems , the advice is don’t do around the worlds don’t overweight your shoulder, you may injure your shoulders if you do so.

Let the dumbbells touch each other and contract your chest muscles. You might need a fitness supervisor ,an expert or someone to help you with the dumbbell weight in other to prevent injury .

Safety measures to take when performing around the world dumbbell!

keep your correct position and remain flat, Grab the dumbbells with your palms facing up keep your back still and flat on the bench throughout the press move the dumbbells in a horizontal layer open your arms and keep your elbows still .

Positioned yourself well keep your elbows should be slightly bent let the insides of the dumbbells touch each-other over your abdominal.

Move the dumbbells horizontally and be concentrate

Move horizontally and focus keep moving your hands slowly and horizontally let the dumbbell touches each other behind your head and let the insides of the dumbbells touch each-other over your abdominal.

Don’t lift or lower hands or shoulders as you open. Around the world should not be perform for those who is having problems with shoulder.

Don’t overweight your shoulders, focus more to gain more extra chest muscle at the side abs. you may to be assisted during the exercise.

Health benefits exercising around the world!

This is one the great chest press exercise is one the great and effective for an extra chest pump, it is bets exercise that help train the chest muscles for more strength and also boost more muscles to it.

The around the world dumbbells help to concentra the dumbbells horizontally to effective train the side abs and chest.

HERE ARE MORE SIMPLE BUT, EFFECTIVE GREAT EXERCISES YOU SHOULD CHECKOUT THAT WOULD TRANSFORM YOUR BODY:

standing shrug

barbell bent over

barbell side bend

triceps dip with one bench

reverse barbell curl standing

triceps and shoulder push up

reverse preacher curl

incline dumbbell curl

cable crossover

deadlift for back

barbell flat bench press

one leg dumbbell calf raise

butterfly

standing dumbbell biceps curl

dunkey calf raise

seated cable row

one arm dumbbell row

barbell lunge

forearm dumbbell or EZ

behind the back wrist curl

bench dip

plate front raise

Cable Internal Rotation.

Cable Internal Rotation.


The Cable internal rotation is a shoulder exercise, it is best performed on a pulley machine and it can also be worked out by sitting on the floor.

This exercise helps in training the biceps, inner shoulder muscle and in-between the collarbone and biceps.

Do not move your or rotate your other part of your body during the exercise, you only need to move your shoulder.

The cable internal rotation is one of the shoulder exercise that help in adding strength and more power, it is one of the great exercise that train the upper part of your shoulder muscle.

How to do the cable internal rotation-shoulder exercise.

Take good position and sit yourself tight on a bench or on the floor or even on your mat, you should be looking straight forward.

Do not look down and extend your legs in front of you. If you want you can also lean against something, hold the pulley handle with one of your hands and keep your elbow close to your waist.

Remain still,with the other part of your body, your upper arm should be aligned vertically and your elbow should be bending to the 90 degree.

then, slowly pull the handle horizontally to the left side for your trunk and don’t move your elbow.

You should be pulling the handle with the strength of your shoulder, use only the strength of your shoulder and inhale as you go. Go back to the beginning position and exhale as you go.

The opening-motion should be slightly slower than the closing motion when performing this exercise do not overweight your shoulder.

Is vert important to be focused and concentrated throughout the exercise. Performed with good care You may need to be observed by an expert or a personal trainer.

Never create any momentum or difficulties to yourself and do not twist your upper body for you might get it wrgh during the workout.

Your elbow should be staying closer to your waist as best as you can in order to be in alignment with your upper body.

Make sure that you only move your shoulders not the upper part of your body. Do not hollow your back when performing this exercise.

Then repeat the process again prior to your desired repetitions.

You might get injured so, do not overweight yourself or your shoulders may get hurt with that. load weight that your shoulders can control.

Be focus concentrate, do not let the handle of the pulley draw you back and the weight shouldn’t control you maintain the balance throughout the exercise.

Safety measures to take when doing the cable internal rotation.

Position yourself well and move only your shoulder make sure that the upper part of your body should be remaining still, only your shoulders should be move not all the part of your body throughout the exercise.

Don’t you look down look straight forward and don’t hollow your back or move your elbow throughout the performance.

You should be pulling the the handle with the strength of your shoulder Keep your elbow close to your waist and pull the handle with only the strength of your hands Your upper arm should be aligned vertically and your elbow should bend to the 90 degree.

Your back should be straight through the exercise. keep your back straight throughout, extend your legs in front of you and do not hollow your back when performing this exercise. Do not swing or twist your upper body that may get you injured.

The benefits in doing the Cable internal rotation.

It help to train the shoulders and also added more power and strength to it. Cable internal rotation is a shoulder exercise, it is best performed on a pulley machine and it can be started by sitting on the floor.

It also helps in training your biceps , inner shoulder muscle and in-between the collarbone and biceps.

It is one of the best exercise that train the upper part of your shoulder muscle.

It also helps in training the biceps and the upper part of the shoulders muscle. It is good for the deltoids and it helps train the front of the deltoid muscle. It can transform and add more strength to your shoulders joint. Cable internal rotation is also good for your shoulder extensions too.

It is advised not to overweight your shoulders or create momentum or difficulties during this exercise. The exercise must be performed with good concentration.

HERE ARE MORE SIMPLE BUT, EFFECTIVE GREAT EXERCISES YOU SHOULD CHECKOUT THAT WOULD TRANSFORM YOUR BODY:

standing shrug

barbell bent over

barbell side bend

triceps dip with one bench

reverse barbell curl standing

triceps and shoulder push up

reverse preacher curl

incline dumbbell curl

cable crossover

deadlift for back

barbell flat bench press

one leg dumbbell calf raise

butterfly

standing dumbbell biceps curl

dunkey calf raise

seated cable row

one arm dumbbell row

barbell lunge

forearm dumbbell or EZ

behind the back wrist curl

bench dip

plate front raise

Plate Front Raise-Shoulder Exercise.

Plate Front Raise-Shoulder Exercise.

This particular exercise also help to train the anterior, lateral deltoid it also helps in training the pectoral and serratus at the sometime with just only this exercise you can do more.

The plate front raise is a shoulder exercise, it is one of the effective and important shoulder exercise that trains the front side of the deltoide. You can perform this exercise in a parallel stance the plate front raise is also performed standing and holding a plate with both hands.

Plate front raise is very effective exercise it is aiming at training and perfect your shoulders. it advised to be focus and to be concentrate throughout the exercise one may need may need some assistant or to be supervised by an expert or a personal trainer during the process.

How to train with the Plate front raise-shoulder exercise.

Take very good position and straight yourself tight then , grab a plate and hold it with both of your hands while standing upright with one of your leg slightly in in front.

It is advised to start with 5 to 10 kilograms and make sure you do not overweight your shoulders. Hold the weight that your power can control.

Your upper body should be straight and do not hollow your back when performing this exercise.

Make sure that you keep your abdominal slightly contracted. So, Contract your abdominal a little and still keep your shoulder. Your elbows should be slightly bend. Exhale as you lift the slowly and carefully.

your shoulder should be still throughout the exercise do not lean back during the lifting. It is also advised to perform this exercise in front of a mirror to make sure how straight are you during the exercise.

Do not elevate your shoulders and do not move your elbows. When you raised the plate to the highest level hold for a seconds or 2 before lower the weight, until the plate touches your thighs and inhale.

The down motion should be slightly slower than the up motion be concentrate and focus on lifting the weight make sure that the plate must not fall down nor stray of from your hands. Do not create any difficulties that can jeopardize the performance of this exercise.

Safety measures to take when performing Plate front raise.

Keep a correct position and never overweight yourself. positioned yourself very well and do not lean back when you lifting the weight your upper body should be straight and still.

keep your shoulder still throughout the exercise your elbows should be slightly bend do not hollow your back when performing this exercise.

Make sure you do not overweight your shoulders hold the weight that your power can control you may start with 5 to 10 kilograms.

keep your concentration be focus and move on slowly. Concentrate yourself very well make sure that you keep your abdominal slightly contracted do not elevate your shoulders and do not move your elbows.

When you raised the plate to the highest level hold the position for a seconds or two, lower the weight, until the plate touches your tights do not create any difficulties that can jeopardize the good performance the plate must not fall down from your hands.

The down motion should be slightly slower than the up motion.

Health benefits in performing Plate front raise.

The plate front raise help in training the shoulder and also add more strength Plate front raise helps train shoulder it train front of your delts it also good for side deltoide.

It is good for shoulder extension and add strength to your shoulders joint. it help train the anterior, lateral deltoide it also helps in training the pectoral and serratus at the sometime.

HERE ARE MORE SIMPLE BUT, EFFECTIVE GREAT EXERCISES YOU SHOULD CHECKOUT THAT WOULD TRANSFORM YOUR BODY:

standing shrug

barbell bent over

barbell side bend

triceps dip with one bench

reverse barbell curl standing

triceps and shoulder push up

reverse preacher curl

incline dumbbell curl

cable crossover

deadlift for back

barbell flat bench press

EZ or barbell rollout

close grip chinup

barbell calf raise standing

Decline Dumbbell Bench Press.

Decline  Dumbbell Bench Press.

TheIt is perform putting your forearms on, your thighs and flexing the barbell or an EZ-bar. decline dumbbell bench press is a one the great exercise to actually train and exercise the lower part of chest. This exercise is aiming at targeting the lower part of the chest. so, you are in decline position and it is advised to start with light weight because you will have the less control of the weight at decline level. you may need an assistant to pass you the weight during the exercise.

To perform this exercise you need a decline bench and pair of dumbbells. It is advice to not overweight and get started with the lightweight, because as Compare to the the bench press you are in decline position.

The decline dumbbell bench press is one of the best chest exercise that targets and train the lower part of the chest.

If you are newer to this exercise you will want to carry the weight on your knees at the top of the movement as you get into the position and bring them back to your chest as you get into the position. Or you may want to get used of getting the weight in place before moving on to the heavier weight.

Be concentrate throughout the performance don’t create any momentum or difficulty to yourself take note to do the exercise correctly in a way it suppose to be performed and you may also need to be supervised by an expert or personal trainer. The decline dumbbell bench press also train your the front of your shoulders and your triceps.

How to do the decline dumbbell bench press.

The first thing you will have to do is to Position yourself correctly well and grab a pair of dumbbells. Then slowly position yourself on the decline bench. While still on the decline bench, grasp two dumbbells in an overhand grip.

Rest the dumbbells in an upright position on the edge of the your knees carefully lie on the flat bench bringing the dumbbells to the sides of your torso at your chest level. And remember that if you are newer to this exercise it may take you some practice for you to cash-up with this exercise.

So, slowly bring the dumbbells up simultaneously and adjust the dumbbells with your arms fully extended at right angles to the floor your feet should be planted firmly during and throughout the process.

Press the weight up to the locked position, makes sure that the dumbbells is held directly over your chest area, slightly touching each other with your palms facing forward.

Hold the weight tight, Focus and concentrate don’t let the weight stray or fall off from your hands.

 decline dumbbell bench press
Decline dumbbell bench press

Be careful don’t bounce the weight from your chest and keep your elbows out and away from the trunk of your body.

Then, bend your your arms slowly and carefully lower both dumbbells in a slowly and concentrate it to your chest never forget that the dumbbells should be at the sides of your chest.

Slowly press the weight back up from the sides of your chest to the starting position. The down motion should be slightly slower than the up motion. So repeat the process again to your desire reps.

The safety measures to take when doing the decline dumbbell bench press.

keep a very save position and make an overhand grip. Your position should be well in line with the exercise Your feet should be planted firmly during the exercise. Grasp two dumbbells in an overhand grip and keep your elbows out and away from the trunk of your body.

Move slowly and don’t bend your arms. Slowly and carefully lower both dumbbells in a slowly and concentrate make sure to bring the dumbbells up simultaneously focus and concentrate don’t let the weight stray or fall off from your hands hold it well.

Do not to bounce the weight from your chest makes sure that the dumbbells held directly over your chest area, slightly touching each other with palms facing forward.

Benefits in doing the decline dumbbell bench press.

This exercise is the best exercise to train the lower part of the chest as long as chest training is as stake. The decline dumbbell bench press gives you more extra chest muscle it targets and train the lower chest.

It also helps in training the triceps and the front of the shoulders and more so to that is it help build good definition to the chest.

HERE ARE MORE SIMPLE BUT, EFFECTIVE GREAT EXERCISES YOU SHOULD CHECKOUT THAT WOULD TRANSFORM YOUR BODY:

standing shrug

barbell bent over

barbell side bend

triceps dip with one bench

reverse barbell curl standing

triceps and shoulder push up

reverse preacher curl

incline dumbbell curl

cable crossover

deadlift for back

barbell flat bench press

EZ or barbell rollout

close grip chinup

barbell calf raise standing

Butterfly – Chest Exercise!

Butterfly – Chest Exercise!

This exercise is one of the best exercise that train your pectoral muscles and it is one of the best chest muscle builder, you need a butterfly machine to perform the exercise and make sure that you adjust it so that your elbows are at your shoulders height, it is advised to be perform after the barbell bench press.

How to train and strengthen your pectoral muscle with the Butterfly.

The first necessary thing to do adjust the butterfly machine seat if the seat can be adjusted in a way that your elbows are at the same height to your shoulders or slightly below. Some butterfly machines don’t have elbow rest or forearm they only have handles instead.

If you are using one of those machine, be sure that your hands and your shoulders always stay in a horizontal line or keep your elbows slightly below shoulder height. Then sit on the butterfly machine with your back flat on the back line.

It is very important to keep your shoulders low and close to the back lean throughout the entire exercise.So, put the levers together slowly in front of your chest. Squeeze your chest muscles to contract. You want to hold that position for a second or 2 second.

Make sure that you bring your arms back to the beginning position slowly and because you may hot your shoulders if good care is not taken. Repeat the process for your desire repetitions. Make sure you perform this exercise slowly ,steadily and carefully. This exercise is good for isometric chest contraction and it is helps build good definition.

Safety measures to take while performing the exercise -guide for the butterfly exercise.

Adjust the butterfly machine and position yourself.

Make sure to adjust the machine and position yourself. Your elbows and your shoulders should be of the same height or slightly below. Be sure of your shoulders, they should be in a horizontal line and keep it lower throughout the entire exercise.

Focus and concentrate pull slowly.

concentrate and focus yourself push the levers together slowly and carefully. slowly bring back your arms to the beginning position and inhale to make it more efficient all along hold the squeezing position for some seconds for isometric contraction.

Health benefits in performing the butterfly.

Its help build more chest muscles.

The butterfly is one of the best machine chest exercise that train, build and give you more chest muscles. Its also help women with more breast lift and increases the size of your chest. It is one of the best exercise that train the pectoral muscles and helps prevent shoulder injuries

Its help the synergistic muscles.

This exercise train the synergy muscles like the front of your arms,  front of your shoulders and your biceps muscle. It is also good for isometric chest contraction and it is helps build good definition to your chest. Its boost more power behind the swing and makes you physically fit.

HERE ARE MORE SIMPLE BUT, EFFECTIVE GREAT EXERCISES YOU SHOULD CHECKOUT THAT WOULD TRANSFORM YOUR BODY:

standing shrug

barbell bent over

barbell side bend

triceps dip with one bench

reverse barbell curl standing

triceps and shoulder push up

reverse preacher curl

incline dumbbell curl

cable crossover

deadlift for back

barbell flat bench press

EZ or barbell rollout

close grip chinup

barbell calf raise standing