Barbell Calf Raise Standing- Calf Exercise.

Barbell Calf Raise Standing- Calf Exercise.

How to Perform Barbell Calf Raise Standing.

The barbell calf raise standing is a great effective leg exercise help to train calf and add more strength to it.

This exercise is best performed standing and putting a barbell on your rack, learning against the wall or in a hack squat machine.

You can also do this exercise without leaning on the wall or hack quart machine. Barbell calf raise standing is an important and effective exercise for leg training and the gastrocnemius muscle, it help train both legs and shape lower body better than any other exercise.

Mind you it is advice to performed with care and sometimes you may to need to be supervised by an expert or a personal trainer. It is an exercise which can be done without leaning on the wall or hack quart machine.

Barbell calf raise standing performance and guide.

position yourself and stand in a straight position grab the barbell and putt it on top of the upper part of your back while still standing hold the barbell with overhand grip.

Take care do not rest the weight on your neck. Rest the barbell on your upper portion of your back for not to get your neck hurt.

Barbell Calf Raise Standing
Barbell Calf Raise Standing

It is advise start with at list 20 kg on your barbell an advised maximal for not overweight yourself, Your hands should be almost twice your shoulder width.

It is important to be straight during this exercise your upper body should be straight throughout and you should also be looking straight forward don’t look down and be focus.

The barbell calf raise leaning against, you need to positioning yourself on top of a plates a box , on the floor.

Stretched your calf muscles and your heels on the floor. You should be keeping your abs tight, your back and your body straight and your knees must be extended. Raise your heels until your calf muscles are fully contracted.

Then as you go exhale, hold the highest position for 1 to 2 seconds before lower your heels again and go back to the beginning position. your shoulder should be width apart or less.

Your calf muscles should be slightly stretch at the highest point of the movement.

If you want to perform it leaning on the wall or hack squat machine, position yourself and the barbell on top of upper portion of your back close to the wall, hold the barbell with overhand grip. Raise your calf by tiptoeing and hold the position for 1or 2 seconds before lower your calf back into the ground.

Precautions and safety guide to take when performing barbell calf raise standing.

Take a correct position and be straight throughout the performance, Your hands must be almost twice your shoulder width, your feet must be about shoulder width, Your back must be straight throughout and do not hollow your back during the performance. You must be looking straight forward.

Focus and concentrated move slowly do not move too fast, Slowly lower your heels.

Before lower your heels hold the highest position for 1 to 2 seconds and   Keep Your calf muscles slightly stretch at the lower highest of the movement and keep your abs tight.

Rest the barbell on your upper portion of your back, do not rest the weight on your neck and you must be looking straight forward.

Health benefits in performing barbell calf raise standing.

Barbell calf raise standings is a great exercise that help in train calf muscles.

It is also an effective exercise helps with the development of mass and power in calf s, It is help train gastrocnemius.

Barbell calf raise standing is a leg exercise for better training the quadriceps, it help to improves the calf straight and helps boost the calf muscles and add V shape to you leg.

Barbell calf raise standing help trains the upper calf muscles and helps shape up lower body. It help develop more muscles to the lower calf and increase muscle tussle.

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

How To Do Pull Down Behind Neck!

How To Do Pull Down Behind Neck!

The pull down behind the neck is one of the great exercise that help to train dorsal for more strength at your back. and you can also make your back more huge with this exercise. it is one of the best exercise to train back effectively well. this exercise gives more to your back.

This exercise is best performed with the universal pull-down bar machine. Be focus and concentrated throughout the performance of the exercise.

The pull-down behind the neck is one of the most important back exercise to train and strengthen your latissimus dorsi muscle.

How to perform pull down behind the neck!

Take a correct position for yourself sit down under a pull-down bar grab the bar with approximately two shoulder widths apart.

Your back should be straight and vertical under the pull-down bar. Do not lean forward too much when you pull down the bar so, that you can be able to extend your shoulder.

So, Pull down the bar slowly until it touches your neck or the top of your back . Do not elevate one shoulder more than the other, Don’t be too fast when pulling the bar down to your neck. Return to the beginning position slowly steadily and in a straight vertical line.

Mind you the up-motion should be slightly slower than the down-motion and extend your arms again inhale at the same time as you go.

You should be capable to control well the weight up and down do not create momentum or any difficulty that can jeopardize the Performance in the right way, you might need to be observed by an expert or your personal trainer.

Hold your hands tight to the bar don’t let the bar escape from your hand. Exhale as you pull down and rotate your arms back a little. Repeat the process again to your desire reps.

Precautions and safety steps to take when performing pull down behind the neck!

Keep a correct position and be focus and concentrate. keep your back straight and vertical under the pull-down bar and Pull down the bar until it touches your neck or the top of your back.

Perform the pull down behind the neck in correct way for more efficiency and do not create any difficulty for yourself, the up-motion must be slightly slower than the down-motion and you might need someone to supervise you or a trainer.

You have to be focus and don’t let the weight control you, the bar must be holding tight to your hands.

Health benefits in performing pull down behind the neck!

It helps to train and strengthen back. Pull down behind the neck is great exercise that helps strengthen back and it is one of the best exercise that also helps in training the latissimus dorsi.

It help to make back huge more and helps build the shoulder joint. Doing this exercise keep your back free and thereby reduce the back pain drastically.

Pull down behind the neck help your back and gives you more benefits that other back exercise thus.

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

Abdominal Cable Crunch – Abdominal Exercise.

Abdominal Cable Crunch – Abdominal Exercise.

Cable crunch is one of the abdominal exercise that help to target the rib cage down to the pelvis and also help to train and perfect the abdominal. You will be using your body weight to pull down the weight instead of just your abdominal, the Cable crunches permits you to increase the amount of the weight you use for the abdominal exercise but, it is advised to moderate the weight. A universal machine is needed for the performance of this exercise.

It is a particular abdominal exercise that train the abdominal more harder and also gives rooms for more weight training. It is advised to perform the cable crunches slowly, steadily and keeping the concentration all along throughout the performance.

Cable crunch targets and train your rib cage down to the pelvis. You may need to be observed during the exercise by an expert or a personal trainer.

The best way to train your abdominal with cable crunch!

Let get down on it so, position yourself tight and adjust and attach the rope handles to the high cable pulley of a universal machine. To protect your knees from the floor put a mat under your knees and grasp the rope in both hands and kneel about at least 3 feet away from the weight stack. Always remember that your back must be straight with your torso at a slightly forward angle. The cable of the pulley must be in front of you.

Then, bring your wrists down toward your head painstaking slowly contract the abdominal, what you need to focus yourself on is the area from the rib cage down to the pelvis. hold the contract at the bottom a little for about 2 to 3 seconds. Then get yourself back up slowly, keeping concentration and the attention on the abdominal. Repeat the process again prior to the desire rep.

Abdominal Cable Crunch
Cable crunch

Precautions and safety guide to take when doing cable crunch!

keep your correct position and attach the cable to the pulley machine. The way you position yourself is important when performing the exercise grasp the rope in both hands and kneel about at least 3 feet away from the weight stack, with the cable of the pulley should be in front of you your back should be straight with your torso at a slightly forward angle. Adjust and attach the rope handles to the high cable pulley of a universal machine.

Train slowly and painstakingly focus and concentrate focus don’t create any difficulty or momentum to yourself during the exercise, get backup slowly, keeping concentrate the tension on the abdominal muscle. Slowly contract the abdominal and hold the contract at the bottom a little. Bring your wrists down toward your head carefully.

Health benefits in training with cable crunch!

It helps to train the rib cage and abdominal for more strength. The cable crunch helps you to train and build your middle abdominal, it gives more abdominal strength, train your rib cage and helps in developing the lower abdominal muscle.

It helps to lose more excess belly fat, it is one of the best abdominal exercise that makes you lose some excess belly fat. It also helps train the pelvis and makes one 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

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

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

Barbell Behind The Back Wrist Curl-Wrist Exercise.

Barbell Behind The Back Wrist Curl-Wrist Exercise.

The barbell behind the back is great exercise that help train wrist flexor it is one of the best forearms exercise that train, contract and flex the flexors of the forearms muscles. The barbell wrist curl behind the back is an exercise to train the forearms for muscles and strengthen your grip. It is is normally performed standing while holding a barbel behind your back.

Be focus and concentrate don’t create or any momentum or anything that can jeopardise the exercise when performing the exercise.

You may need to be supervised on this exercise by an expert or personal trainer. You need to focus in targeting the flexor muscle throughout the performance.

Best way to perform perform barbell wrist curl behind the back.

keep a wright position you should be performing it standing mind-you and behind of a flat bench. So, while your feet at shoulder width apart, stand straight forward. Make sure to stand behind of a chair or a flat bench so that you will be able to rest or drop barbell on it after the performance.

Grab the barbell with an overhand grip with your hands about one shoulder width apart and your fingers pointing back. Do not close your hands too tight and look straight forward.

Your legs should be slightly bent and your arms extended. Pull your shoulders back a little and make sure that your elbows and your wrists is not move during the performance. Then, slowly slightly open the grip for the barbell to hang in your fingertips.

Barbell Behind The Back Wrist Curl
Barbell wrist curl behind the back

And slowly close your hands and roll the barbell up slowly and bend your hands up until your forearm muscles are fully flexed and contracted. concentrate make sure that the weight must not fall or stray away from your hands, bend your hands down again and open your grip, until the barbell hangs in your finger tips again. Repeat the process again prior to your desire resp.

Focus yourself to make a better training out of this performance do now overweight yourself and you must be in full control throughout the exercise. Load the weight that your power can control to prevent injuries.

Safety measures to take when performing barbell wrist curl behind the back!

Make a well better position for yourself and make sure to stand behind of a chair or a flat bench with-that you will be able to drop barbell on it after the performance.

Grab the barbell with an overhand grip make sure that your elbows and your wrists is not move. Do not close your hands too tight and look straight forward, stand straight forward with your feet at shoulder width apart, your legs should be slightly bent and your arms extended. Bend your hands up until your forearm muscles are fully contracted.

Be focus concentrate and don’t overweight yourself. This exercise should be performed with good concentration, the weight must not fall or stray away from your hands.

plus do not create momentum during the exercise. Don’t overweight yourself on this exercise, load the weight that your power can control to prevent injuries. You must be in full control throughout the exercise, you may also need assistant or to be supervised on this exercise.

Health benefits in working out Barbell wrist curl behind the back!

It help train and strengthen the wrist and the flexor. The Barbell wrist curl behind the back is of the best forearm exercise that helps train the forearms muscle, it train the wrist it also helps train the flexor muscles and add more strength to the arms.  Doing this forearms exercise will improve your arms strength, shape up your arms, more straight in your wrist and increase your arms muscle.

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

Forearms Dumbbell Or EZ – Arm Exercise.

Forearms Dumbbell Or EZ – Arm Exercise.

The forearm training and exercise is something you don’t really wanna skip out. The Wrist curls is a great exercise for the training of the forearm muscles, it is one of the best exercise that train the flexors and that of the forearm muscles more better. It is perform putting your forearms on, your thighs and flexing the barbell or an EZ-bar.

How to train wrist.

Always keep it in your mind that your position is very important to start with any exercise. So, keep a correct position while sitting yourself down on a flat bench and put your forearm on your thighs, position your forearms to be comfortable and lean forward.

You are going to move your wrist and it should be right-over your knees and keep your forearms parallel throughout the exercise.

Then, grab the barbell with an underhand grip, you can also hold the barbell with your thumbs at the bottom side of the bar or with the thumbs on top. moreso to that is that you can use the EZ-bar to perform the exercise just make sure that you use the bar that make your wrist more comfortable and make sure that you do not overweight your wrist.

So, flex your wrists and curl the barbell up slowly hold it for a second at the highest position and exhale.

As you do, move the weight slowly and carefully, do not move your hands around during the curl. Your forearms should remain flat on your thighs.

Then, bring the barbell back to the beginning and inhale as you go the down. make that the down motion should be slightly slower than than the up motion, your forearms should be contracted both of them at high position and lower point of the movement.

Be concentrate and be in full control when performing this exercise, the weight must not stray or fall off of your hands throughout the performance. This exercise should be performed slowly.

Do not overweight, to Protect your relax joint, repeat the process again to your desired reps. You should not create momentum or any difficulties that can jeopardized the good performance of this exercise.

Precautions and safety measure to take when performing barbell wrist curls.

keep a correct position and use an underhand grip. Position yourself and your forearms to be comfortable your wrist should be right-over your knees keep your forearms parallel throughout the exercise do not create momentum or any difficulties that can jeopardized the good performance of this exercise.

Grab the barbell with an underhand grip Protect your relax joint,don’t overweight your wrist.

Move slowly focus and concentrate . This exercise should be performed slowly move the weight slowly and carefully the down motion should be slightly slower than than the up motion and hold for a second at the highest position.

Your forearms should be contracted both in the position and lower point. Be concentrate on, the weight must not stray or fall off of your hands. Throughout the performance make sure that your forearms remain flat on your thighs during the curl.

Health benefits in performing barbell wrist curl.

It help train strengthen the arms muscle . The barbell wrist curl is one one of the effective forearm exercise that helps train the arms muscle, it train the wrist and add more strength to your arms it also boost more mass muscles.

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