jueves, 28 de enero de 2016


The most effective Chest, Back, Shoulder, Legs and Arms Building Exercises

5 Most Effective Chest Building Exercises

    Bench Press. The king of all upper body muscle building movements. The bench press is so popular that it is often seen as having it's own training day - bench press Monday.

    Incline Bench Press. The first choice of many top pro bodybuilders.

    Dips. Once considered the upper body squat, dips are a great compliment to any bench press movement.

    Dumbbell Bench Press. You will really be able to feel the chest work with this pressing variation.

    Incline Dumbbell Bench Press. A solid alternative to the incline barbell press.

5 Most Effective Back Building Exercises

    Deadlifts. Nothing builds beefy backs like the deadlift. The sheer act of holding a barbell with heavy weight places the lats under an incredible amount of stress.

    Pull Ups. A far superior choice to lat pull downs. If you can do one, try for two. If you can do two, try for three! If you can't do them at all use rack chins.

    Barbell Row. No back building workout should be without a heavy row, and barbell rows are at the top of the list.

    Dumbbell Row. An excellent second choice to barbell rows, especially if you have a weak lower back.

    Power Clean. The explosiveness of the power clean effectively works the back from traps down.

5 Most Effective Shoulder Building Exercises

    Military Press. This exercise has been a staple of great workouts for decades on end.

    Push Press. Very similar to the military press, but utilizing more of an Olympic lifting-style explosiveness.

    Bench Press. Yes, you read that correctly. The bench press is an amazing front delt builder. In fact, if your chest day involves several pressing movements there's a good chance you won't need any direct front delt work on shoulder day.

    Seated Behind The Neck Press. Go no deeper than arms perpendicular to the floor, and this is a rock solid choice.

    Seated Dumbbell Press. A little easier on the shoulders for many because the dumbbells can be placed in a more natural position.

5 Most Effective Leg Building Exercises

    Squats. The king of all muscle building lifts. 'Nuff said.

    Front Squats. Another top choice of bodybuilding beef kings. Front squats can be tricky to learn, but you will be rewarded with big wheels.

    Stiff Leg Deadlifts. Beef up your hamstrings!

    Leg Press. If you don't have access to a squat rack this is your next best bet.

    Barbell Lunge. Lunges are another quality leg-building staple.

5 Most Effective Arm Building Exercises

    Chin Ups. A shocker, but chin ups (performed with palms toward the face) are a beastly bicep builder, perhaps even better than straight bar curls.

    Close Grip Bench Press. This exercise allows for a heavy amount of weight to be placed on the triceps.

    Dips. Much better than most tricep isolation exercises.

    Barbell Curls. A classic. Just don't curl in the squat rack.

    Seated Two Arm Dumbbell Tricep Extension. Allows you to lift heavy weight and reach a deep stretch. You will need a good spotter.

Honorable Mention

    Weighted Sit Ups. Why do volume when you can add weight and also build thickness.

    Power Shrugs. Performed with an Olympic lift style explosiveness, power shrugs allow you to move a lot of weight and tax the traps into massive growth.

    Cable Crunches. Forget floor crunches - add some weight and thicken your six pack!

    Side Bends. Side bends not only help to build core stability, enhancing your performance on other compound exercises, but they also target the obliques, helping to build an impressive midsection.

    Seated Calf Raises. The easiest way to isolate and blast the calves.

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