Best Chest Workout: Follow The 9 Chest Exercises

So you religiously go to the gym every Monday to train chest, right? You hit the flat bench, hit the pec deck, and smash a few sets out on the cable cross machine.

So why isn't your chest growing?

While progressively overloading with weight or reps, chest growth could be slow due to genetics, poor quality contractions, or you simply aren't doing enough. Below are 9 different chest exercise variations you should try if you want to build a shredded chest.

Before we get started, a question. High volume or high intensity?

In the case of building your chest, you cannot choose one or the other. Including both high-volume and high-intensity training into your chest workout will elicit a growth and testosterone response.

9 Best Chest Exercises

#1 - Weighted Chest Dips

When done properly, weighted chest dips really puts some great tension on the pecs and they also develop huge arms at the same time.

Can't do weighted dips?

Find a hammer strength machine or an assisted dip machine and work your way heavier. The goal is to maintain proper form, increase intensity.

#2 -  Barbell Bench Press (Flat and Incline)

Barbell bench allows you to lift the heavyweights. It can be learned easily and accordingly, you can introduce variations in it to challenge your body. For doing an incline barbell bench press, benches are fixed at steep angles. You can also do low incline bench press by adjusting the angle. Start with a flat bench press moving onto inclines.

#3 -  Dumbbell Bench Press (Flat and Incline)

It helps greatly in developing the chest, biceps, and triceps. You should try to maintain the proper posture. It is great for building mass. You only need to ensure that the muscles are getting stretched properly.

#4 -  Low-Incline Barbell Bench Press

It is the best chest workout which targets the upper body and its muscles. Low Incline Bench Press helps in targeting the upper portion of the chest. It also safer and more joint friendly. To do this exercise, you need to lie down on an incline bench. Grab a barbell and hold it above your chest. Move your arms upwards and then again get into initial position. Do the number of repetitions required.

#5 -  Seated Machine Chest Press

Seated machine chest press is basically for beginners who want to increase strength and focus on strength. You must set up the machine correctly. Since the machines vary greatly you must get the help of an instructor. Sit on the seat and select an appropriate weight. Take hold of the handle and release the pedal taking the weight with your arm. Inhale and press forward while exhaling.

#6 -  Incline Dumbbell Press

You can do this exercise by using several angles on the bench. To do this exercise, grab the dumbbells and sit down on the bench. The palm of your hand will be facing each other. Using your thigh lift the dumbbell and hold them at shoulder width. Rotate your wrist and then lift your hand up with the help of your chest. Lock your arm and hold for a second and then lower the weight. Repeat the movement up to the repetitions that you have to do.

#7 -  Incline Bench Cable Fly

They are a great finishing move to wind up all the exercises that you have been doing. They hit the upper chest at the proper angle. To do the exercise, wheel a bench in between the cable stand and perform them at a lying position. A Proper movement will benefit you in building up your chest.

#8 -  Kettlebell Fly

The kettlebell is an efficient equipment and can be used in several ways for gaining strength. It is usually done by dumbbells but doing it with kettlebells will prove to be more beneficial. It works on your abs, triceps, and shoulders. Here is how you should do the kettlebell fly.

#9 -  Weighted Push-Up

Certain weight, when added to the body while doing pushups, is bound to make your muscles put in more effort. The more effort they put in, the more worked up they get which makes them grow. You must start in a normal push up position and add resistance by wearing a weighted jacket or adding a weighted bag on your back. Continue repetition as you would do a normal pushup.

Points To Remember before doing best chest workout:

• A chest is divided into three parts – upper, middle and lower portion.
• Different variations of bench press will help in the growth of upper chest.
• Middle chest grows from exercises done on the flat bench.
• Decline bench press stimulates the growth of lower chest.
• Go for heavyweights to build a strong core.
• Do the exercises in the proper form.
• Take short rest in between.
• Eat right to grow right.
• Do not go for high reps.

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Bodybuilding diet plan : Quality Protein !

If you are considering on taking a bodybuilding diet, here are a few things you have to accomplish before you try to gain body mass: You have to eat quality protein

ou will gain fat and muscle at the same time. Healthy first and tasty second.
The three rules are the general guide of a person who is into bodybuilding. When one is planning on changing his lifestyle into something healthier, it means he has to drop most of the junk and exchange it with healthy foods. For example, try to eat a gram of protein for every pound of your body weight.
This can be found in chicken, fish, protein powder and lean red meats. It may be irritating but you must be used to the fact that in bodybuilding, muscle and fat are gained simultaneously. In order for you to add more muscle, you have to eat more. The unfortunate thing about this is that eating more equals more calories. What are the chances you will be eating the right amount of food you need to begin with. Chances are you will be eating less of what you should take in to begin with. Do not worry.

If you are determined to gain weight then you also have the motivation to lose the unwanted fat. It is also a sacrifice you must have to make. Whatever is tasty may also be unhealthy. So if you are planning a bodybuilding diet, you have to sacrifice what is tasty. But we’re not saying that it’s plain chicken and brown rice all the time. Well, yes, sometimes but that does not mean you can’t have some treats once in a while. All you need is a little creativity. For examples, spices have few calories but lots of taste.

By using lemon pepper and a little barbecue sauce with a pinch of celery salt, it will definitely be tastier. Here is an example of what a bodybuilder’s diet plan looks like: For breakfast, seven scrambled eggs, specifically 6 whites and 1 whole, a cup of non-instant oatmeal, coffee and apple juice. For snack, a small glass of water and a protein shake. For lunch, a can of tuna, two slices of what bread, a spoonful of sweet relish, a dash of celery pinched with salt and a glass of water. For snack, a glass of water and a protein shake. For dinner, a baked or boneless chicken breast, a serving of green peas, a serving of brown rice and a large glass of water. Before going to bed, a small glass of water and a protein shake.

Water is very important to the body builder. Try drinking a gallon of water each day. If you can, drink two gallons. It is quite important that the bodybuilder is dehydrated most of the time. An indication is the urine being yellow or clear. Water flushes out the toxins in the body and the free radicals that are generated while working out in the gym. It is the preventive medicine you need in your lifetime.

Now let’s say you’re travelling. It may be harder for you to stick with your diet, because the food you’re used to eating may not be available in where you are going. Therefore, it’s your responsibility to stay healthy even when you are on the road. Let’s say you had to stop at a fast food to grab a bite. It’s hard to do this but learn to control yourself. Eat healthy. Do not get soft drinks or candy bars.

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33 Best Cardio-Based Bodyweight Exercises

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Plan Instructions To Lose Weight Fast in 2 Weeks Diet Plan

If you are looking to kick start a new weight loss routine or conquer a diet plateau, two-week rapid weight-loss plan. By loading up on healthy food, like low-glycemic vegetables and small portions of protein, you can help curb your cravings and give your body a healthy start to the year. Plus, all of the meals can be automated and prepped, so you can drop pounds without spending a ton of time in the kitchen doing prep work. Read on to find out all the details!

Most People Don’t Even Know About this tricks

No 01: Avoid Sugary Drinks:

However, if you determent to lose weight this Sugary Addiction Must Stop.  This Has Been Proven By Doctor’s From The Department Of Nutrition Of The HARVARD School Of The Public Health. Drinking Sugary Beverages Contributes To Being Overweight And Obese!

No 02: Drink Green tea:

Do You want to Burn More Fats?

According To Dr. Margriet Westerterp-Plantenga Of Master University

Drinking Green Tea May Help Because It’s Loaded With Antioxidants Called Catechins, Which Enhances Its Fat-Burning Capabilities.

No 03: Hide Unhealthy Foods:

Apply This Rule To Unhealthy Foods Out Of Sight Out Of Mine,

According To The Study By Scientists Of The OHIO State University. You Crave Unhealthy Snacks More When they’re Within Your Reach. This Find By The Doctors At Cornell University & VTT Research Center Of England In the Reseach. If Unhealthy Food In the Cupboard And you Can’t Stop. You Can Switch To healthier option Such As Above Food If You can’t Stop Snacking.

No 04: Brush Your Teeth More Often:

Brushing Doesn’t Only Clean your Teeth It Can Also Help in the Fight Against Access Way If Your Brush Chain a day. Around 15’000 People Took Part In a Research Project Conducted By the Catholic University Of Korea And Korea University. the Reseach Show that there is a link between brushing your teeth And Losing Weight. Toothpaste remove Left Over Food From Your Mouth And starts Communicate. our brain will Receive The Signals That Says Lunch Is Over.

NO 05: Laugh More!

This isn’t a JOKE!

Sincere Laughter uses About The Same Amount Of Energy As Walking Since It Involves Different Muscles, Especially Abdominal Ones. Vanderbilt By A them Of Researches Of The Department of Medicines VANDERBILT University Shows That 10-15 Minutes Of Laughter A Day Can Burn 10-40 Calories.

So We Recommend That You Watch More Comedy shows. Signup to Laughter Yoga Club Instead. This Is No Laughing Matter Currently There are about 6,000 Groups Worldwide laughter Is The Best medicine Indeed.

NO 06: Drink More Water:

We Talk Time In Again That Drinking Enough Water Is a speed’s up to the fat burning Process. Scientists Claim That By Drinking 50 FL OZ (1.5 Liters) more a Day A Person Can Burn Around 17,400 Calories Per Year (Approximately 4Lb (2KG) )

NO 07: Follow The 2.5-minute Rule:

This Rule Was Established By Scientists At Colorado State University And The University Of Colorado Anschutz Medical Campus.

They Called its Sprint Interval Training & It Requires a 2.5-Minute Intense Workout Every Day. The Thing is, 5-30 Seconds Of Hard Excercise During A Workout With 4 Minute Breaks May Increase your Metabolism & You Will Burn An Extra 200 Calories.

Do High-Intensity Excercise And Always Give 100% To Burn More Fat!

NO 08: Eat Less but More Often:

This Time Research With The Department of Nutritional Science Is At The University Of Toronto. Eating Little And Often Reduces Cholesterol Level By 15% And Insulin Levels By Almost 28%.

Insulin is an Important Role Since a Control the Level of the sugar in the Blood.

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17 Most Effective Abs and Core Exercises To Do At The Gym

We’re all for planking your way to a stronger core. And odds are you have a handful of go-to bodyweight abs exercises that you do on the mat when you’re cooling down.
But if you’ve ever wondered how you can work your abs with the equipment available at your gym, we’ve got you covered with 17 creative and effective ways to take your abs routine up a notch.

Killer core moves using some of the most common gym equipment: a pull-up bar, cable machine, Bosu ball, abs roller, TRX straps, and barbell. You can adjust them to fit any fitness level. Next time you’re at the gym (and dread doing another crunch), pick three of the moves below and do 2 to 3 sets for the recommended number of reps.

Stick to it, and we promise you’ll feel the burn—and see results.

Pull-Up Bar

1. Hanging Leg Circles

How to:

• Grip a pull-up bar with palms parallel, arms extended. (The bar should be high enough to hang from with legs extended, without feet touching the ground.)
• Engaging core and keeping legs straight, draw a big circle in the air with feet.
• Be sure to brace your abs tight so your body doesn’t swing back and forth.
• Reverse the circle.
• One circle in each direction equals 1 rep.
• Do 8 to 10 reps.

Make it easier: Work up to the pull-up bar by doing the move in a captain’s chair first, which will provide more stability.

2. Hanging Bicycles

How to:

• This one may look like you’re running in the air, but hey, it works.
• Grip a pull-up bar with palms parallel, arms extended.
• Engage core and pull knees up to a 90-degree angle, thighs parallel to the ground.
• From here, pedal your flexed feet as if riding a bicycle.
•  Repeat as quickly as possible while maintaining control for 30 seconds.

3. Hanging Side-to-Side Knees

How to:

• Grip a pull-up bar. Engage core and lift knees toward the right side of torso, allowing legs to bend naturally.
• Pull knees as close to right side of chest as possible, then slowly lower back to starting position.
• Repeat by pulling knees to left side of chest.
• Completing both the right and left sides counts as 1 rep.
• Do 8 to 10 reps.

Make it easier: Draw both legs straight up to the centre of chest.

Cable Machine

4. Cable Isometric Hold

How to:

• Don’t let the cable machine intimidate you—it’s easier to use than you think.
•  Stack on a light weight (start with 10 pounds or fewer) and position the carriage so it’s even with chest.
• Stand next to machine, left side facing away from machine.
•  Hold one cable handle with both hands, then take one big step away from the machine.
• Extend both arms fully at chest-height, come into a comfortable half-squat, and hold the weight steady.
• Engage abs to hold the handle straight in front of body—don’t twist body toward the machine.
• Aim for perfect posture.
• Hold for 30 seconds, then switch sides.

5. Cable Oblique Crunch

How to:

• Stack a medium weight onto the cable machine and slide the carriage down to setting close to the ground.
• Standing with your right side perpendicular to the machine, take hold of the cable handle with your right hand.
• Place left hand behind head. Engage obliques and lean to the left, away from the machine, performing a standing side crunch.
• Return to starting position.
• Do 10 to 15 reps, then repeat on the other side.

6. Side Plank With Cable Hold

How to:

• As long as you’ve mastered a bodyweight side plank, you’re good to go on this one.
• Load a light weight onto the cable machine, slide the carriage down to a low setting, and position yourself a few feet from the machine.
• Take cable handle in left hand and come into a side plank on right forearm, bracing core and stacking feet.
•  Extend left arm so body forms a T shape.
• Hold for 30 seconds, then repeat on the other side.

7. Overhead Kneeling Cable Hold

How to:

• Load a light weight onto the cable machine and slide the carriage down to a low setting close to the floor.
• Start with right side of your body facing the machine, right foot and left knee on the floor.
• Hold the cable handle in both hands and pull the handle overhead, using hands to hold the cable in place on top of head.
• The goal is to stay perfectly straight (don’t lean toward the machine), with core engaged.
• Hold for 30 seconds, then repeat on the other side (with left side closer to machine).

Bosu Ball

8. Mountain Climbers

How to:

• Place the Bosu ball bubble side down.
• Start in a plank position, gripping the edges of the flat side of the ball.
• Bring right knee in toward left elbow, then left knee in toward right elbow (like mountain climbers).
• Repeat, running legs to opposite elbows as quickly as possible for 30 seconds.
• Make it easier: Run legs straight in toward chest, instead of to opposite elbows.

9. C-Sit

How to:

• Place the Bosu ball flat side down.
• Sit on the centre of the bubble side, knees together and bent, core engaged, back straight, and feet on the ground.
• Once you have your balance, slowly lift feet off the ground and lean back slightly to keep balanced.
• Raise arms straight at your sides so body forms a V shape.
• Hold for 30 seconds.

10. Side Crunch

How to:

• Place the Bosu ball flat side down.
• Rest right hip on ball, legs extended straight.
• Place hands behind head with bent elbows. (Place right hand on ground if you need more support.)
• Crunch up to the left, engaging obliques and using your whole core to help stabilise.
• Think about bringing left elbow to left hip in order to engage obliques.
•  Do 10 to 12 reps, then repeat on other side.

Abs Roller

11. Abs Roll With Side Rotation

How to:

• If you’ve never tried this piece of equipment, you’re in for a treat—it’s actually fun to use.
• Kneel on mat with knees hip-width apart.
• Grip handles of abs roller and roll forward, engaging core.
• As you come forward, rotate the abs roller toward the right in an arch, so you engage obliques.
• Roll out as far as you can without letting hips fall to floor or without hiking hips.
• Slowly roll back to start position and roll out again, this time arching to the left.
• One roll to each side counts as 1 rep.
• Do 10 to 12 reps.

TRX Straps

12. Trunk Twist

How to:

• Place TRX straps at waist height.
• Stand facing TRX with feet a little wider than hip-width apart.
• Hold both handles, making a fist around the handles.
•  Take a few steps back, and lean away from the straps so that arms are fully extended, core engaged.
•  Keeping arms straight, pull yourself toward the straps, driving hands to the right.
•  Return to starting position, then repeat, this time driving hands to the left.
• That’s 1 rep.
• Repeat for 10 to 12 reps.

Make it easier or harder: Walk feet away from the straps (so your body is at less of an angle) for less of a challenge. Or for more of a challenge, walk feet toward the straps (so your body is at more of an angle).

13. Double-Knee Drive

How to:

• Lower TRX straps so the bottom of the strap falls just below knees.
• Kneel on the ground facing away from the straps.
• Carefully place each foot into a strap and get into a high plank position so that your weight is supported by hands and feet are suspended off the ground in straps.
• Squeeze thighs to keep feet close together.
• Engage core and pull both knees in toward right elbow.
• Return to starting position, then repeat, pulling both knees toward left elbow.
• That’s one 1 rep.
• Do 10 to 12 reps.

Make it easier: Pull in one knee at a time straight to your chest.

14. TRX Pike

How to:

• Start in same high plank position.
• Engage core and with straight legs, pull feet toward chest, raising hips up while keeping shoulders over wrists and back as straight as possible. (It may feel like you’re in a handstand.)
• Slowly release and return to starting position.
• Do 10 to 12 reps.

Barbell or Body Bar

Note: These moves are ideal for the intermediate or advanced fitness fan. You can use either a barbell (with weight, as shown, or without if you’re not quite at Liles’s level) or a weighted body bar. Make any of the below moves easier by eliminating equipment entirely.

15. Lying Side Raise

How to:

• Lie face-up and hold barbell overhead with arms fully extended, hands shoulder-width apart.
• Lift straight legs up and toward right hand, engaging core so as not to place any stress on low back. (Keep back and rear flat against the mat, not allowing body to roll to the right or onto right hip.)
• Aim to tap toes to right hand, then slowly lower feet back to ground.
• Repeat on the other side.
• That’s 1 rep.
• Do 10 to 12 reps.

Make it easier: Lose the barbell and extend arms straight up, trying to tap both toes to hands.

16. Barbell Overhead Sit-Up

How to:

• You’ll need an incline bench for this move.
• Lie face-up on bench and hook feet under foot holds.
• Take hold of the barbell (keep it handy!) and extend it overhead with straight arms, hands shoulder-width apart.
• Perform a sit-up, so bar is extended overhead, biceps are inline with ears, and back is straight.
• Slowly lower and return to starting position.
• Do 8 to 10 reps with a heavier weight or 10 to 12 with a lighter weight.

Make it easier: Perform sit-ups on the incline bench without barbell. Work on raising arms overhead as you sit up in order to prepare for the next step.

17. Barbell Sit-Up With Chest Press

How to:

• Start in the same position as above.
• Sit up halfway, so core is engaged, then slowly lower the barbell so it’s in front of your chest.
• With core engaged, perform a chest press by pushing the bar out in front of chest.
• Slowly lower bar to chest.
• Repeat chest press 8 to 10 reps, then lower back to starting position.

Make it easier: Just practice sitting up halfway and extending arms in a chest-press motion without weight. 

source  : www.gymguider.com

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5 Tips for Getting Ripped as Fast as Possible

When it comes to tummy troubles and shedding belly fat, the most important key is to stay consistent with your diet. A few months ago, before I had decided to compete, I had a much higher body fat percentage, but yet I ate clean for the most part, worked out regularly and constantly set goals for myself. Now, 12 weeks into my competition prep, I’ve finally figured out a few key ingredients to fat loss and how to tighten up that one devilish area we all put so much focus on. What it all comes down to is the food you put into your stomach. You can do 100 sit-ups a day, but as long as you feed yourself poorly, you will never uncover those tight abdominals. We all have a six-pack… it just depends on how far back in the fridge it is!

five tips and tricks to get your cutting diet headed in the right direction.

Hit the HIIT

What’s hot, sweaty, and really, really sucks?

Your mom!  High Intensity Interval Training! It’s one of the hardest styles of cardiovascular training around, but it’s also one of the most effective. Mixing-up intervals of low-intensity walking and jogging, with short bouts of balls-to-the-wall sprinting, is the most effective way to burn calories and get your daily cardio in. It’s not easy (unlike your mom), but you’ll be able to burn a ton of calories in a fraction of the time it would usually take.

Cut Out Alcohol

Yeah, you’ve probably heard this one before. “But alcohol is a social norm,” right? No, the truth is you do not need poison to have a good time. You can sip on a water with lime and still enjoy the company you’re with and enjoy a nice evening. Alcohol is loaded with empty calories and sugar. Generally speaking, the consumption of alcohol usually leads to snacking and since your body is already working on breaking down those calories, the food you eat will turn straight into fat. If you want a tight and toned tummy, you cannot realistically lose any weight in that area if you’re drinking, even if it only happens a few times a month. Cut it out altogether!

Stop being the Abominable Bro-man

We aren’t all blessed with smooth, hairless bodies, and many bodybuilders are blighted with body hair somewhere on the spectrum between Hugh Jackman and Big Foot. If you’re closer to the latter than the former, and your stomach hair has earned you the nickname of The Abominable Bro-man, take a razor to yourself. Shaving will make your abs more visible, and you’ll be more motivated to step-up the weight loss.

‘Benches 315, weighs 405. Trainers hate him!’
Make weight loss a competition, and lay-down the gauntlet to your bros. Sharing the same goals will motivate you to work harder than ever, and there’s nothing more enjoyable than a bit of trash-talk.                                                                                                                                                  

Limit Cheat Meals

Food is a great thing and the last thing I want you to think I’m saying is that you can’t enjoy it. But what I am saying is that if you really and truly want to flatten your stomach, you need to cut back on the cheat meals. I suggest saving them for special occasions and if possible, still chose healthier options and be portion conscience. Even one cheat meal a week can discourage progress. Try to go a month without any cheats and keep pushing yourself afterwards! Instead of cheating, try to spice up already clean foods by seasoning them differently or making new “clean” combinations. Also, reward yourself by buying a new piece of athletic clothing or some new music to put on your workout playlist. That will keep you motivated for the week ahead!

Drink Your Water

This seems like an obvious tip, but for many it's not. A good percentage of athletes, even hardcore lifters, don't drink enough water. Some studies have indicated that proper water consumption alone could boost your metabolism by as much as 30% (this study involved drinking cold water). It goes without saying that under drinking water while trying to get shredded will slow the process. Stop guessing about how much water you are drinking!

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Chest best Workouts For Beginning Bodybuilders | Chest Workout

“If there’s one thing that’ll earn you respect in the gym, it’s a powerful, chiseled upper body—and that starts with your chest,” says Simon King Opens a New Window. , P.T., owner of Cre8 Fitness gym in London.

For well-defined pecs, you obviously need a workout that’ll add inches to your chest, and this routine is the perfect starting point.

This workout will hit your chest from every angle to increase strength and muscle size, King says. And don’t sweat it if you’re completely new to lifting: “Every Herculean physique achieved had to start from nothing,” he adds.

As a beginner, your main focus has to be lifting safely with proper form and light weight.

Incline dumbbell

1. Incline dumbbell press – 3 sets of 10-15 reps. while you sense comfy with the mechanics concerned on this exercise you may flow directly to the use of a barbell rather, remembering to maintain right form.

Incline dumbbell flyes

2. Incline dumbbell flyes – three units of 10-15 reps. achieved nicely, this exercising is right for internal and outer %.

Push-ups

3. Push-ups – three units of 10-15 reps. keep your frame directly from head to knees and lower your body until your palms shape right angles. accomplished well, the old-fashioned push-up still offers advantages to the chest muscular tissues.

as with all sporting events you want to take care in scheduling specific frame elements. to begin with, you must incorporate your chest sports into an application much like the one counseled under:

1st Day: Biceps, lower back, Abs

2nd Day: Hamstrings | Shoulders | Abs

3rd Day: Quads, Forearms, Calves

4th Day: Triceps, Chest, Abs

For a primary couple of weeks, the whole one set however then add one set every week to a maximum of three. at the quit of three months, you may be prepared to move on to extra-intensive intermediate degree sporting activities.

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What Does Weight Training Do For Your Body?

Let's clear something up: Weight training is not the same as body building. Weight training is about improving muscle strength and muscle tone. For men, who have naturally higher levels of testosterone, it usually does mean an increase in muscle size, called hypertrophy. On the other hand, women tend to increase the tone without significantly increasing the muscle size. Typically, muscle conditioning uses dumbbells and barbells (called free weights) and various types of weight machines (usually referred to by brand names such as Cybex and Nautilus).

Why you should take part in weight training?

Muscle training is ignored by numerous individuals for various distinctive accounts. Ladies may think their bodies will build up and make them look masculine, the parents may think weight training is excessively unsafe for their kids, and the elderly may stress over it being too arduous or hazardous for these equivalent accounts.

You might think that using the 6 weight plates for home use each week would just shave off inches off your midsection and hips, but the truth is that it can change your whole body and your wellbeing. The advantages of muscle training can remain for hours after an exercise period and can support your mindset throughout the day.

Benefits of muscle training:

Numerous people who work out or are new to the wellness world feel muscle training is something that only more experienced athletes take part in. This cannot possibly be more off-base. There are such a large number of physical, fitness, and mental advantages, so it is better to not kick muscle training out of your exercise plan.

Some of these benefits include:

• Muscle training does not just fortify muscles, it makes your bones way stronger than they are. Weight training expands bone thickness, which diminishes the danger of cracks and damaging bones and fractures. Weight training can also increase the spinal bone thickness to make a solid and sound spine.
• As muscle training makes your bones stronger, it simultaneously lessens the danger of osteoporosis.
• It keeps your joints from damaging by enhancing muscle quality and tone.
• Muscle training is very effective for the elderly as it enables them to stay autonomous as they age by keeping up adaptability and parity.
• Weight training is extremely helpful if you want to manage your weight and increase your muscle-to-fat proportion. As you lift the 6 weight plates for home use, your body gains a lot of muscle and consumes more kilojoules when not even moving,
• Muscle training may help diminish or avert intellectual decrease in the elderly.
• The more you train, the more your stamina will be. And as you grow older, you won’t get worn out as effectively.
• Muscle training can help avoid or control perpetual conditions, for example, diabetes, coronary illness, joint inflammation, back torment, depression, and stoutness.
• It can help you manage and relieve pain.
• Muscle training can enhance the balance, mobility, and posture of your body.
• There is a diminished danger of damage and injury to your body when you partake in muscle training.

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Muscle Gain – Most People Aren’t Working Out Correctly, Are You?

The muscles are an integral part of the human body. The muscles comprise a large part of the body’s mass which explains why we could move most parts of our body. People think that only the limbs are involved in movement but it is actually a combination of the different muscles inside the limbs which give the limbs its movement.

Muscles can be found in all of the parts and organs of the human body. Research has shown that males are made up of 42% voluntary muscles while females are made up of 36%. These figures do not include the involuntary muscles such as the heart and stomach.

It is argued that the muscles have the largest capacity for strength evidenced by the nonstop pumping of blood by the heart. Proper conditioning of your body will result in massive muscle gain.
All of us humans are born with the same muscles. They start out small but grow as we go on with our lives. Our different activities contribute to its growth and also explain why we have different sizes at certain points of our lives.

When our daily activities fail to enhance our muscles, we do supplemental activities such as exercise and training in order to build up our muscles. All of the exercises may be done in the gym or at home. The only difference is that we need a little bit of improvisation at home but the effects are the same.Muscle gain can be achieved by following a daily routine of activities as well as eating only prescribed amounts of food during every meal. You may also set a limit to the calorie intake instead of the prescribed foods. Whey protein and other nutrient supplements may also be taken in order to boost the muscle gain of the body.

source :  http://www.workoutbox.net

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4 Killer Rear Delt Exercises For Stronger Shoulders

Everyone loves a nice pair of shoulders. If you have a well-built chest, your front deltoid muscles are pretty good, but you also have to work on your rear deltoids to make sure that the top of your arm doesn’t look deflated and weak in comparison. This imbalance will affect all of your lifts that include your weaker delts, so you want to correct it as soon as possible.

The rear deltoid is the rounded muscle in the shape of a triangle at the top of your arm, where your shoulder connects with your arm. While it’s often called the ‘shoulder muscle’, it shouldn’t be confused and is not interchangeable with your trapezoids or your upper back. Your delts are made up of three bands of muscle fiber, comprising three main parts of the shoulder – anterior, posterior and medial. The anterior is on the front of your arm and goes into the chest, the medial is the small piece of muscle almost in the middle of your shoulder when looked at from the side and the posterior deltoids are on the back of your arm.

The anterior deltoids help your chest muscles when you want to flex your shoulders, and they also assist both your pectorals and your lateral muscles when you need to rotate your humerus. Your posterior delts help your lateral muscles when you need to extend your shoulders. Through electromyography, medicine has discovered that the delts are comprised of a minimum of seven muscle fibers, each controlled separately by your nervous system.

1. Rear Delt Fly

Practically speaking, the rear delt fly is the opposite to a chest fly. It may be performed using a fixed motion machine or with dumbbells. When using free weights, set up a bench at an inclined angle and face the headrest with your chest against it for support. Begin with the weights in front of you so that you are bringing them slowly back in a horizontal movement.

2. Rear Delt Cable Fly

Similar to the previous exercise, using cables will allow you a more natural range of movement and will also let you lift heavier weight than you would with dumbbells while taking balance out of the equation.

3. Rear Delt Raise

These may be performed from a seated or standing position. Either way, you need to begin with your chest facing the floor as much as possible. The dumbbells, in each hand, should be together with your arms extended in line with the middle of your chest. Raise your arms back, keeping them straight as in a rear fly until they are just past your back, then lower.

4. Rear Delt Row

This exercise can be performed several ways. The general aim is to begin with your arms extended straight ahead of you and pulling a weight back in a rowing motion. If you do not have access to cables or fixed motion machines, you may perform the exercise using dumbbells while straddling an inclined bench.

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3 Best Compound Exercises For Massive Biceps and Triceps

Barbell curls. Preachers. Extensions. Pressdowns. On arms day, these are a few of our favorite things. But these moves are single-joint moves that isolate your biceps and triceps. Larger muscle groups, such as the chest, back, and quads, are usually bombarded with an array of multi-joint moves that allow for more weight before isolation exercises come into play. Is it possible to use that same strategy on your arms? Justin Grinnell, C.S.C.S., owner of State of Fitness, believes it is.

“When athletes think about developing ripped arms, they immediately think of isolation exercises, such as biceps curls and triceps pressdowns,” he says.

“While isolation movements are great when trying to add some detail to a muscle group, for overall mass and strength gains, compound movements will always trump isolation movements.”

Grinnell says that multi-joint moves and heavier weight loads will lead to a greater release of your body’s natural growth hormone: testosterone and IGF-1. Collectively, these hormones work to help you add size…everywhere. That includes your pipes. Just train, feed, and repeat. Here are Grinnell’s three moves to get you going.

Triceps

Close Grip Bench Press – 3 Sets 12 Reps

Majority of the people have weaker triceps as compared to their biceps. This is why we like starting our workouts with triceps. Close grip bench press is one of the best exercises to build size and strength in your triceps.

Make sure you maintain a full range of motion while performing this exercise. Your triceps consist of three heads; lateral, media and long. You need to train them equally to ensure an overall growth. The close grip bench press works the medial and lateral tricep heads.

Barbell Skullcrushers – 3 Sets 12 Reps

Overhead movements like the barbell skull crushers work the long head of your triceps. The long head is the hardest to develop as only a few exercises target it. If you haven’t done this exercise in the past, ask for a spot from someone at your gym.

Lie on a flat bench with your arms stretched outwards while holding a barbell. Keep your elbows fixed at a position as your lower the barbell so it is a couple of inches away from your forehead. Return to the starting position and squeeze your triceps at the top of the movement.

Biceps

Dips – 3 Sets 20 Reps

You don’t always need to use additional weights to build muscle. Bodyweight dips are a great exercise to add mass to your triceps. If the bodyweight variation feels too easy, feel free to add resistance by using weights.

You don’t need to lift heavy weight to build muscle mass in your arms. Pumping blood into the muscle by performing higher reps and following a full range of motion will do the trick. Your chest should be parallel to your hands at the bottom of the movement and your elbows should be locked out at the top of the movement.

Barbell Curls – 3 Sets 12 Reps

Bicep curls are one of the most effective bicep building exercises. Take a five-minute rest after you finish your triceps workout so the blood leaves your triceps. Muscle pumps occur when blood enters your target muscle group.

Use an Olympic barbell for the barbell curls. Maintain a strict form as you curl the barbell. Don’t swing your back or use momentum to lift the weights. Using improper form can lead to an injury.

Alternate Dumbbell Curls – 3 Sets 15 Reps

Alternate dumbbell curls are a textbook bicep exercise. This exercise helps you in establishing a mind-muscle connection with your biceps as you’re targeting one bicep at a time. Maintain a full range of motion and avoid using momentum.

Pause and squeeze your biceps at the top of the movement. Stand with the dumbbells at your sides with your palms facing each other. Your palms should be supinated at the top of the movement.

Underhand Pull-Ups – 3 Sets 20 Reps

Underhand pull-ups are the ultimate bicep finisher. This exercise is incredibly effective as you lift your entire bodyweight using your biceps. If you can’t perform bodyweight pull-ups, use an assisted pull-up machine or a spotter.

By the end of this exercise, your pythons will be filled with lactic acid. Holding the pull-up bar with a wide grip will focus on your inner biceps and a narrow grip will work your outer biceps.
Biceps

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Best Lower Abdominal Exercises to Drop Excess Weight

But that's not a pass to skip those crunches and planks. “It is important to train the core because that is your center for balance,” Butler says. “Plus, a strong core can help reduce back pain.”

Not sure exactly how to hit those lower belly muscles? You’re not alone. “Lower abs are very difficult to strengthen because that is where our body stores most of its excess fat,” says Butler. “And for women, the hormone estrogen naturally wants to hold onto fat in this area.” But don't worry, there are tons of exercises you can do to get rid of it.

Leg Raises as Good Lower Abdominal Exercises

 

One of the easiest examples of ab exercises is the leg raise. This is also a very convenient exercise which can be a useful way to tone and slim your stomach. There’s no need for any expensive exercise equipment to do these exercises.

To do these exercises you should start by lying down on your back. Then put your legs up in the air while keeping your knees bent. This should mean that your lower legs are parallel with your chest. Now rotate your legs while keeping your knees bent. Don’t let your feet touch the floor though. Try to start by doing at least 10 repetitions, when you get more experience then you might be able to increase the number of repetitions that you do so you strengthen your abs quicker.

Slider Knee Tuck

 

You'll need sliders or towels for this move.

From a high plank position with both feet on sliders, brace core and pull both feet in toward your chest. Focus on not letting your shoulders hunch and not allowing your upper body to lean forward too much. Push feet back to return to high plank starting position.

Stability Ball Variation
If you have a stability ball handy, try this variation instead: Start in plank position with feet on a stability ball. Keeping core engaged, draw both knees in toward your chest, then slowly extend legs back out to starting position.Try to start by doing at least 10 repetitions

Knee Lifts

 

Another example of good lower ab workout are knee lifts. To do this you will need somewhere to hold onto. Suitable places include a chin-up bar, or a door frame. Hold firmly onto the door or bar and lift your feet off the ground slightly.

Then you should bend your knees and bring them tight in towards your stomach. Hold it for a second and then start to put your feet down. Don’t touch the floor yet though. Complete 10 repetitions before stopping. These are good workouts because they work very quickly. When you get more experienced you can increase the number of repetitions to speed up progress.


More Complicated Leg Lift

Once you have mastered the normal leg raises it’s time to make it a little more difficult. By making the exercise more taxing you can create even better lower abdominal exercises. This is another very simple exercise to do.

Start in the same position as the last exercise. But this time when you move your legs you should also try to sit up. This is similar to abdominal crunches which makes it very good abdominal workout. This feels strange at first, but when you practice then it should be quite good fun. This can be a good addition to any abdominal exercise regimes.

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The Ultimate Bodyweight Top Exercise

Guys can be wary of body-weight exercises for building muscle. But that's only because they treat them differently than free-weight and machine-based moves.

"If you stop doing hundreds of reps and instead choose exercise variations that challenge you to do 5 to 10, you'll change the training stimulus," says BJ Gaddour, C.S.C.S., the author of Your Body Is Your Barbell and creator of the body-weight training program below. "You'll prioritize strength over endurance, and every ounce of muscle you build will be usable beyond the gym." Not that you'll ever have to set foot in one, since these workouts can go anywhere you do.

Decline push-up

The push-up must be the most primitive and basically far-reaching exercises in existence in the world of fitness. “Drop and give me 20” is one of the most hackneyed statements used by people who think they’re being coy with in-shape acquaintances.

The truth is, there are plenty of benefits to doing push-ups, and most intermediate and advanced trainees have stopped doing them for one reason: They’re a bodyweight exercise, and they think they’ve “graduated” from them. Because of human nature, that makes perfect sense. If you’re bench pressing 300 pounds, a simplistic push-up won’t do anything for your strength or gains, right?

Wrong.

There are several benefits to push-ups that make them a largely different animal from dumbbell or barbell pressing variations. Here are a few:

The shoulder blades aren’t pinned to a surface like they are on the flat or incline bench press. For that reason, the scapula can move through a healthy range of motion as the arms press.

The hips and trunk need to remain engaged for a good quality rep. That makes push-ups much more than a chest exercise; they train the entire upper body.

It’s easier to manipulate the hand and elbow positions, making the movement safer on wrists, elbows and shoulders than a bench press, which forces a lifter’s hands to be fixed on straight bars.

Long story short, you should be doing them regularly. And it’s time to brush up on your technique.

Form Check

Regardless of your starting position, the push-up must demonstrate a proper plank. That means the hips are held high and there’s a straight line from head to heel.

The chin should be tucked so the eyes are focused downward to maintain spinal alignment. Looking up can cause neck strain and an overarch in the lower spine.

The body should pivot from the toes — in other words, there shouldn’t be a disconnect between the upper and lower body. It all needs to move in sync with each other.

Using full range of motion is mandatory. The body should contact the ground or make it just an inch or two away from it, depending on your hand position and shoulder health. Your chest should be what makes it to the ground first — not your face and not your legs.

Don’t forget to squeeze your glutes. Not doing so can create an overarch in your lower back and disengage your abs from working.


Progressions and Regressions

To take things up a notch, take advantage of the countless push-up variations that can make a simple exercise much more challenging and technical. They include the following: 

Decline Push-Up: Place your feet on a bench or step, and perform push-ups using exactly the same cues seen in the checklist above. When your feet are elevated, you’ll target more delts and upper chest.
Narrow-Grip Push-Up: Bring your hands close together — no more than 6 inches apart — and tuck your elbows during the exercise. You’ll target your triceps and work your core harder because of a narrower base.
Single-Arm Deficit Push-Up: Place a low step or stacked plates under one of your hands and place the other hand on flat ground. Push all the way up, through to full extension on your “top” hand. You’ll be able to reach off the ground with your bottom hand and touch your opposite shoulder. This is your first step toward a one-armed push-up. Switch sides and repeat.
Plyometric Push-Up: This one’s simple. Stay tight and explode off the ground on each push-up. Your hands should leave the floor, but they should not clap. That’s a finger injury waiting to happen. Land softly and keep reps low.
As far as regressions go, it’s fair if you’re not strong enough to do a proper push-up, let alone the advanced variations listed here. We do implore you to avoid doing push-ups from your knees, however. Instead, take advantage of your plank position while raising your hands onto a bench or other raised surface. We recommend the Smith machine for its gradual levels. As you get stronger, lower the bar by another notch (toward the floor) and repeat. You’ll easily be able to gauge your progress and give yourself confidence, too.

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