How To Correctly Perform Standing Shrugs.

How To  Correctly Perform Standing Shrugs.

Train and extend the size of your back, neck and shoulders with standing shrugs back exercise.

Standing shrug is also known as compound movement it is a great exercise that help to train the neck and traps muscles. It can be performed using barbell or dumbbells it can also be performed with the shrug machine.

I will be taking you on this post through the process and how to use this exercise to train and build a strong back at ease.

The Standing shrugs is one of the efficient back exercise to train and build strong back, it is great exercise to train your upper back and partially also give more strength at the lower part of the body.

Standing shrugs can be perform using the barbell standding forward from keeping your back straight and withouth bending your knees. It is an excellent exercise for the back, neck and trapezius muscle.

How to perform standing shrugs using the dumbbells!

Position yourself in correct position and stand straight with your feet planted firmly with your shoulder width apart.

Then grab the dumbbells with your hands at the shoulder-width apart. Your knees slightly bent.

Keep the bar held at straight arms length with a slight bent in your arms without hollow your back.

standing shrugs
standing shrugs

Then, slowly raise your shoulders upwards as high as you can toward your ears, rotate them backwards and down carefully, don’t overweight yourself so that yoo would be able to controled well when performing.

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

Be concentrate focus and control the weight it must not fall off of your hands. Then, repeat the process again to your desired reps.

Precautions steps to take when performing standing shrugs.

Positioned yourself verywell and do not hollow your back.

Keep your back straight.

Do not hollow your back when performing the exercise.

Use an overhand grip.

Slowly lower and lift slowly.

The weight must not fall off or stray away from your hands.

Concentrated and be focus.

Benefits in performing standing shrug.

Standing shrug using is an exercise that help to train the neck muscles.

It help to train and gives you strong back.

It is one of the great exercise that build your back.

It help to strengthen and build upper back.

It help to partially train lower back so more strength.

It help to build a good back shape.

It help for more strength muscle.

It help to train your traps muscles.

It is good for trapezius isolations.

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 Bent Over Rows.

Barbell Bent Over Rows.

Train and extend the size of your back with barbel bent over rows.

The barbell bent-over rows is an effective back exercise to train and build more back muscles, it is great exercise to train upper back and also partially train give more strength at the lower back too. Barbell bent-over also known as compound movement it is a great exercise for the neck, traps muscles.

It can be performed using barbell or dumbbells its can also be performed with the universal machine bench press. Barbell bent-over is an excellent training exercise for the back, neck and trapezius muscle.

when you are using barbell bend, forward from the hips and keeping your back flat and slightly bend your knees. It is advised not to over weight yourself, keep focuse and concentrate throught. put your safty belt on to prevent yoor back from injuries.

How to perform the barbell bentover barbell rows.

Position yourself place the bar on the floor in front of yourself, bend forward from the hips and keep your back flat and slightly bending your knees stand with your feet parallel and with your shoulder-width apart.

Slowly lift the bar away from the the floor and position yourself the for this exercise is an overhand grip, with your hands slightly wider than shoulder-width apart, your torso should be parallel to the ground and your arms should be fully extended.

Barbell Bent Over Rows
Barbell Bent Over Rows

Pull the bar towards your lower chest slowly until it touches the lower part of the your rib cage, hold the position for a second ot 2 before lower the bar to the starting position then, exhale as you go. The up motion should be slightly slower than the lower motion. keep concentration and focus on lifting the weight then, repeat the process to your desired reps.

Precautions to take when performing bent-over barbell rows.

Keep your back flat throughtout.

Slightly bend your knees do not hollow your back when performing the exercise.

Grab the bar with an overhand grip and make your hands slightly wider than the shoulder-length.

Positioned yourself verry well and do not hollow back.

Slowly lower and lift slowly.

Don’t be too fast move move slowly.

Put on your safety weight lifting belt to protect your back from injuries.

Hold the up position for a second or 2 before lower back.

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

Be concentrated and be focus.

The bar should not fall off or stray away from your hands.

Benefits in performing barbell bent-over rows.

The bent-over barbell row help to train and boost more strong back.

It is one of the great exercise that help build back.

You can strengthen and build your upper back.

It help to train and strenghen lower back the partially.

It give you a good back shape.

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

Dumbbell Side Bend Muscles worked.

Dumbbell Side Bend Muscles worked.

Train and perfect your obliques with dumbbell side bend abdominal exercise.

Dumbbell side bend is an oblique abdominal exercise, it is one of the best efficient side exercise that help to train the muscles at the side of abdominals.
It is performed bending the upper body side way , without twisting upper body, you only have to bend your upper body though more to this is, not to twisting it. Dumbbell side bend can be performed in alternative to barbell side bend.
Dumbbell side bend is also the best alternative to the cable side bend pulley.

It can be perform holding two dumbbells at a time or holding one dumbbell at a time but, it is advised to perform it holding one dumbbell at a time for not to put too much pressure on the hips and for you can be able to rest the second side while training the other.

How to do dumbbell side bend.


Stand straight forward and be still, while still looking straight forward, put one of your hand on your waist, and hold a dumbbell. looking straight forward, strait your head and your shoulder.

It is advise to start with the low weight 12 to 20 kg is recommended to hold in order to prevent yourself from overweight that can lead to injuries. Do not twist your upper body.
Let your feet be at your shoulder width When you are standing keep your heels down throughout the entire exercise.

Barbell Bent Over Rows
Barbell Bent Over Rows



Bend to your side left or right but, without twisting the upper body and don’t move, bend as far as you can to the other of your side.
Your hips and your legs must be remaining still till the end of the exercise.

Lower the dumbbell slowly close your thigh and stretch the side of you abdominals at the lowest position.

Let the other hand remain always on your waist. Be focus don,t let the dumbbell t fall off or stray away from your hand.

Then, return to back to the starting position slowly, exhale as you go and get some rest, repeat the process again to your desire reps, 20 to 25 repetitions for each side is advised.


It is advised to be concentrate throughout the exercise and make sure to not overweight yourself.And remember that the returning motion should be slightly slower than the bending motion.

Safety guide to take for dumbbell side bend performance.


Bend only your upper body and not twisting it.

The rest of your body should remain straight throughout the performance.

Do not twist your upper body standing still.

Don’t look downward, look straight forward.

hold on to your position don’t not lean forward or backward.

keep your heels down throughout the entire exercise.

Your hips and your legs must be remaining still throughout.

The other hand should remain always on your waist.

Stand still and be straight.

Don’t be too rush.

Putting too much pressure on hips may get you hurt.
It is advised to perform it holding one dumbbell at a time.

Get yourself some rest in between reps.

The returning motion should be slightly slower than the bending motion.

Do not swing the dumbbell away from hands.
It is advised to do 20 to 25 repetitions for each side and to hold in-between 12 to 20kg dumbbell weight.

health benefits in performing dumbbell side bend.

Dumbbell side bend helps to train your oblique.

It gives you a perfect abdominal side muscles.

It is one of the best abdominal exercises that trains the side abdominals.

It also help develop abdominal muscles and gives more abdominal strength.

it help to prevent stomach disorder.

It helps to perfect oblique.

It help to train your oblique muscles.

It help to lose excess belly fat.

Dumbbell side bend is one of the best abdominal exercise you can do to train your abdominals and your oblique to look great and healthy.

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

Triceps Dip With One Bench – Triceps Exercise.

Triceps Dip With One Bench – Triceps Exercise.

Triceps dip with one bench triceps exercise that you can perform anywhere.

You are going to be using your body weight to train your triceps on this exercise. It is a great home triceps exercise. The triceps deep in one bench is one of the effective triceps exercise that you can perform at home or anywhere you are. You can performed this exercise at home on the edge of your chair or your bed. you can also perform triceps dip on the edge of a bench.

How to perform triceps dips with one bench.

Position yourself and grab the edge of the bench with your hands in each sides of the flat bench.

Your elbows should be staying close to each other and your fingers should be pointing out toward your legs. The distance between your hands should not be less than 1 foot.

You may have to turn your hands in a little to pretty much convenient your hands. You may dip down bending your knees if you like Your arms should be fully extended.  Your hands should stay parallel throughout the performance of the exercise.

You should be looking straight forward don’t look down, this exercise can also performed with your knees extended.

 triceps dips with one bench
triceps dips with one bench

 

Then, move down slowly, while still keeping your back close to the bench your elbows should move back as you go down, inhale as you go. Don’t shrink your shoulders up, move down slowly until your upper arms are parallel to the floor.

Squeeze only your triceps but do not shrink your shoulders up as you move down. Move down until your upper arms are parallel to the floor. Then, push yourself back again until your arms are fully extended. do not open your elbows during performance.

Don’t go down too deep, and more to this is that it is advise not to perform the triceps dips with one bench if you have a shoulder pain or problems on your shoulder.

The bench must be strong enough to hold your weight and don’t let your hands sleep away or stray off of the side of the bench.

Don’t create momentum or any difficulties that can jeopardized the good performance of this exercise.

Look straight forward throughout and keep your elbows close the, you can repeat the process again prior to your desire reps. The up motion should be slightly faster than the down motion. Use the the the same position if you are performing it at home or wherever you are performing it.

Precautions and safety guide to follow when performing triceps dips with one bench.

Position yourself correctly and extend fully.

Take your position and grab the edge of the bench with your fingers pointing out toward your legs.

Let your elbows stay close to each other.

Your arms must be extended fully.

Don’t let your hands sleep off or stray off the side of the bench.

The distance between your hands should not be less than 1 foot.

The bench must be able to hold your weight.

Keep a correct performance and be concentrate.

Your elbows must not move back as you go down your hands should stay parallel throughout the performance of this exercise and keep your back close to the bench.

Don’t create momentum or any difficulties that can jeopardized the good performance of this exercise.

Move down until your upper arms are parallel to the floor.

You must be looking straight forward.

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

Do not open your elbows during the performance as you move down do not shrink your shoulders up.

It is advised not to dip down too far or not to perform this exercise especially if you have shoulder problems.

Makes sure that you are performing it on something that is strong enough to reg your weight.

Benefits in performing triceps dips with one hand.

It help to train the triceps.

The dip with one bench is a great exercise for the triceps muscles.

It is one of the exercise that help to train the triceps it also help strengthen your triceps.

It gives more triceps muscle and allows for mass muscles.

It can be performed at home or anywhere.

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

 

Reverse Barbell Curl Standing.

Reverse Barbell Curl Standing.

Reserve barbell curl forearm exercise with an overhand grip.

Reverse barbell curl is one the great exercise that help to train the forearm muscles, it can be performed seating down on a preacher bench or standing and hold the barbell.

Reverse barbell curl is similar to the barbell biceps curl but the grab is what make it to be different. Reverse barbell curl also train the biceps muscles partially.

Reverse Barbell Curl Standing 1
Reverse Barbell Curl Standing 1
Reverse Barbell Curl Standing 1
Reverse Barbell Curl Standing 1

It is performed with an overhand grip while the barbell biceps curl is performed with an underhand grip. It is one of the forearm exercise to train and strengthen your forearm muscles. To start with the reverse barbell curl you need a straight bar or an EZ-bar.

Reverse barbell curl muscles worked.

Position yourself very well, stand looking straight forward and grab the barbell with an overhand grip.

Keep your elbows still and close to your waist. Your fingers should be on the top of the bar and your thumbs are on the bottom, your hands should be at your shoulder width and the upper arms remain vertical to your body. Slightly round your back but do not lean back.

Then, Slowly curl the weight up and don’t move your legs, curl up until your hands are over the elbow height and exhale as you go.

Your back and your upper arms must remain still throughout. carefully curl down until your elbows are fully extended. Load the weight that you power can control. don’t lean back or move your your legs when you curl up the barbell.

lower the barbell back to the beginning position slowly, pit it in mind that the down motion should be slightly slower than the down motion, your legs most not move around during the performance.

Be focus and in control of the weight do not let it fall or stray off of your hands and you may need to be observed by an expert or a personal trainer. then, you can repeat the process again to your desired reps. concentrated throughout the performance, do not create any momentum or difficulties to yourself during the performance.

Precautions and safety guide to take when doing reverse barbell curl.

Keep your elbows still and close to your waist.

Your fingers must be on the top of the bar and your thumbs on the bottom.

Grab the barbell with an overhand grip.

Your hands must be at your shoulder width and the upper arms remain vertical to your body.

Round your back slightly.

Do not lean back during the curling.

Don’t move too fast and be still

Curl the weight up slowly and go back to the beginning slowly.

Lower down until your elbows are fully extended.

The down motion must be slightly slower than the down motion.

Your back and your upper arms must remain still throughout.

Your legs most not move around during the performance.

Moderate the weight for more efficient.

Load the weight that your can power can control and don’t overweight yourself.

The weight must not fall or stray off of your hands.

You must be in full control throughout the performance.

Keep a good position and be concentrate.

Benefits in doing reverse barbell curl.

The reverse barbell curl helps to train the arms muscle and partially train the biceps.

It is a great exercise that help to add more strength to your arms.

It also helps to train the wrist.

It help to train the forearm and the wrist.

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

Triceps And Shoulder Pushups

Triceps And Shoulder Pushups

Triceps and shoulder pushup performance.

This is a shoulder and triceps exercise, it is the great alternative for close grip bench press. it is the normal push-up that helps train the triceps and the shoulder muscles. It is one of the two in one fitness exercise that can be perform in anywhere.

The Triceps and shoulder push-up is performed with your arms close together and parallel to the floor when you go down.

You should not open sideways when going down and your elbows must stay close to your trunk.

How to perform triceps and shoulder pushup.

position yourself on the floor and lie down as if your are about to perform the normal push-ups and plant your hands firm on the floor lean forward.

Your back should be straight throughout the exercise and do not hollow your back when going down or when you getting back up.

The distance between your hands should be about one shoulder width apart. Make sure that your hands are under your stomach.

So, lower your chest slowly and painstakingly toward the floor, with Your chest touches the floor or almost to the floor and exhale as you go down.

You have be focus in using your abdominal strength to list your body up throughout the exercise. Do not bend your legs throughout the performance of this exercise,your legs must remain straight throughout.

Triceps And Shoulder  Pushups

Then, slowly push up yourself back up and inhale as you do.The lower motion should be slightly slower than the up motion don’t be too fast when performing this exercise. Extend your arms and squeeze your triceps, your arms should remain parallel throughout the performance.

Do not create momentum or any difficulties that can jeopardized the good performance of this exercise.it is advise to perform correctly in way it supposed to be perform. Repeat the process again to your desire reps.

precautions and safety guide to follow when performing triceps and shoulder pushup.

Your hands should be under your stomach.

Plant your hands firm on the floor firmly and make sure that your hands is under your stomach when you go down and take care about the distance between your hands.

It advised that the distance between your hands should be about one shoulder width apart.

Your arms should remain parallel throughout the performance and be concentrate throughout the exercise.

Your back should be straight throughout the exercise.

Do not hollow your back when going down or when you getting back up your back must remain straight throughout the performance.

Lower your chest slowly and painstakingly toward the floor your chest should touches the floor or almost to the floor.

Do not bend your legs throughout the performance of this exercise.

Your legs must remain straight throughout.

Do not be too fast when performing this exercise.

Go down slowly and push yourself up slowly.

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

Do not create momentum or any difficulties that can jeopardised the good performance of this exercise.

Perform this exercise correctly in way it supposed to be perform.

Health Benefits in performing triceps and shoulder pushup.

It helps train the triceps

Triceps and shoulder push-up help to train your triceps muscle.

It help to boost more shoulder side and partially train your abdominal muscles too.

It also gives more triceps muscle.

It is one of the best triceps exercise you can do for your triceps.

It help train and strengthen shoulders.

Triceps and shoulder push-up also help trains the 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 Curl -Biceps Exercise.

Incline Dumbbell Curl -Biceps Exercise.

The biceps flexor incline dumbbell curl effective biceps exercise to train and isolate your biceps muscle.

The Biceps flexor incline dumbbell curls is an effective biceps exercise that train and isolate the biceps muscles.

The angle between the shoulders and trunk, the thumb point away from the body.

Biceps flexor incline dumbbell curls is an exercise that best perform on a incline bench and holding the dumbbells in both hands. It is perform curling up two dumbbells better-still, its can also be perform curling one arm at a time. This exercise allow your to load more weight to train your biceps.

How to perform bicep flexor incline dumbbell curl.

Position yourself very well and first adjust and set your incline bench, Set the incline bench to be approximate 45 degree, grab the 2 dumbbells with your palms facing forward “an under grab”, your thumbs should be pointing away from your body.

And make sure your arms hang on the sides, two side of the bench. The weight should not be twisted or stray away from your hands during the curled up and down.

Incline Dumbbell Curl
Incline Dumbbell Curl

Curl up the dumbbells at the same time until your biceps are fully contracted and exhale all along. Your shoulders should be close to the bench and don’t move the weight too far from your hands.

Your upper arms should not move as you curl up the weight. Remember to be focus and control of the situations throughout the exercise, hold the weight very well to prevent falling down.

Slowly lower the weight back down carefully until your biceps are relaxed then, inhale as you go extend the elbows and stretches your biceps at the lowest position.

Move the weight slowly and painstakingly do not let it stray or fall off from your hands. The exercise should be performed correctly and you may also need to be supervised by an expert or a personal trainer all along.

Don’t create any momentum that can jeopardized the good performance. Repeat the process prior to your desire reps. Though biceps flexor gives room for more weight but still advised not to overweight.

Precautions and guide to take when performing biceps flexor incline dumbbell curl.

Position yourself, the bench and your arms.

Adjust and set the incline bench that is the the first thing to do, it should be approximate 45 degree.

Do not move your upper arms as you curl up the weight.

Your shoulders should be close to the bench.

Your thumbs should be pointing away from your body and make sure your arms hang on the sides.

Extend your elbows and stretches your biceps at the lowest position.

Don’t create difficulties to yourself and be concentrated

You must be in full control of the situations throughout.

Move the weight slowly and painstakingly.

Carefully lower the weight back down until your biceps are relaxed

Do not move the weight too far from your hands.

Make sure that you hold the weight very well throughout.

The weight should not be twisted or stray away from your hands during the curled up.

Do not overweight yourself to make more controllable load the weight that your power can control.

Benefits in performing biceps flexor incline dumbbell curl.

It help train the biceps muscles.

The biceps flexor incline dumbbell curl it is one of the great biceps exercise that helps train biceps muscles and helps build more mass muscle too.

It helps with development of more strength.

It helps in develop more size in the biceps muscles.

It is a great exercise for more biceps muscle and also helps with more strength.

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

Best Way To Train Back- DeadLift Idealist Back Exercise.

Best Way To Train Back- DeadLift Idealist Back Exercise.

DeadLift for your back exercise guide.

Deadlift is a great back back exercise, it is one the best exercise to train back for more strength back it also help to make it healthier .

Its help boost more extra testosterone and also help pump up the whole of body, your back , butt, arms, forearms, shoulders,traps, and your abdominals.

Deadlifts is the best exercise to get bulked up quickly and boost more testosterone. This exercise must be performed properly in a way it suppose to be. You may need to be supervised by an expert or personal trainer.

Deadlift performance and guide.

position yourself very well stand straight with your feet, your hip distance apart from each-other and bend down like you are in sitting motion until your thighs are parallel to the floor.

Make sure that your back is straight and your spine should be close to the neutral position as mush as you can.

So, grab the bar with an overhand grip on the bar , your hands should be slightly wider than your shoulder-width apart. Draw your abdominal muscle in ,and lift the bar slowly and painstakingly exhale as you go.

DeadLift

Remember hold that position for at list 2 to 3 seconds before return the weight to the floor.

Slightly push your hips forward to raise your torso so that you are standing tall with your arms by your sides and the bar resting on your thighs.

The weight should not fall or stray away from your hands, you must be in control do not let the weight control you. Put on your weight belt so to prevent yourself and your back from getting hurt. Repeat the process for your desire repetitions.

Precautions and safety guide to take when performing deadlift

Put on your weight back safety belt on when performing this exercise to prevent your back from injuries or getting hurt.

Keep your back straight and do not hollow your-back during the exercise. Make sure that your back is straight and also remember to keep your spine close to the neutral position.

Make an overhand grip.

The grip for this performance should an overhand where your fingers is pointing down and make you return the bar slowly and painstakingly,do not create any momentum or any difficulties.

Benefit in performing deadlift.

It helps to train the back muscles, it is one of the best back exercise that helps train back and helps making your back more healthier.

It also help release extra testosterone into your body and makes your back wider and more ticker.

Dead-lifts help to train almost the whole body and your back, it is one of the all in one back exercise that train your butt , arms, traps, and your abs. Deadlifts also train your forearms, shoulders,traps,and your legs.

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

EZ Or Barbell Abdominal Roll-Out Performance.

EZ Or Barbell Abdominal Roll-Out Performance.

EZ or barbell abdominal roll-out performance and guide.

Barbell abdominal roll-out is one of the best exercise for abdominals its also help to train back, it is advised to do away from  this exercise  if your are having problems with your back or having back pain.

It is one of the best abdominal exercises that train and boost more strength to the abdominal muscles. The barbell abdominal roll-out is performed with the barbells. It is one the three in one abdominal exercise that also trains your back muscle, abdominal and oblique at the same time. Barbell abdominals roll-out can be performed with an EZ-bar too, it is advice to move along slowly during performance. Perform with calm slow and steady focus and concentrated.

How to perform Barbell abdominal roll-out.

position yourself and lie down on the floor like you are in a push-up position with your face facing the floor so, grab and position your hands on a barbell, or an EZ-bar.

your arms should be of at least 90 degree to the floor and your legs, your body should also be extended fully. Your hands should be at least 1.5 to your shoulder widths and should be extended including your elbows.  keep your elbows still do not bend your elbows throughout the entire exercise. your elbows must remain straight throughout the performance.

so, roll yourself forward slowly and do not hollow your back when you are rolling forward don’t move your hands too fast or fling your shoulders forward when you are extending.

 Abdominal Roll-Out Performance

Your hands must not pass the vertical line, Slowly Pull yourself back to the beginning position with the strength of your abdominals.

Move slowly as roll forward and backward exhale as you go. Do not create momentum or difficulties that can jeopardized the good performance throughout the exercise. Be more concentrated and more serious. it is advised to not move too far in the first few repetitions. Repeat the process to your desired reps.

Precautions and safety guide to take when performing barbell abdominal roll-out.

Don’t do this exercise if your are having back problems, it is advised not to perform this exercise if your are having back problems. Try other abdominal exercises that is more convenient for you. Barbell abdominal roll-out may not fit for you if you are having shoulder or elbow problems.

keep a correct position for a good performance. Your arms must be of at list 90 degree to the floor and Make sure that you keep your elbows still do not bend your elbows throughout the entire exercise, Your hands must be at list 1.5 must widths Your hands must not pass the vertical line. Do not hollow your back.

Move slowly don’t rush yourself, slowly roll yourself forward and don’t move your hands too fast. Do not create momentum that can jeopardized the good performance.

Benefit in doing barbell abdominal roll-out its.

It help to train the abdominal muscles, it is one of the best abdominal exercises that trains the entire abdominal muscle and helps training the obliques. it help to develop more abdominal strength and muscles.

It help to prevent stomach disorder, the barbell abdominal roll-out help lose some excess belly fat and prevent stomach disorder.  It is one of the best abdominal exercise that can also train back at the same time.

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