PUSH-UPS (CHAIR WIDTH) FOR CHEST

CHAIR WIDTH PUSH UPS

      PRIMARY TARGET : CHEST

        OTHER MUSCLES  : SHOULDERS,TRICEPS

1.   Take a chair or a firm steel frame (as shown above) which is strong enough to hold your body weight.

2.   Keep your feet together on the floor and palms are on the steel frame/chair, at shoulder width apart.

3.   With your hands on the frame, go as deep towards the floor as you can, while inhaling. This is very effective for your front deltoid.

4.   Pause for a second in this position and Feel the stretching in your shoulder and chest muscles.

5.   Now, pull your torso up by using the strength of your arms and toes, as you exhale.

6.   Repeat as many times as recommended.
  

TIPS:

Ø To make this work out more effective for different muscles of chest, just decrease/increase the distance between your hands or decrease/increase elevation of the chair.

Ø Changing the distance between your hands, help you to target different chest muscles, a little differently with every single centimeter variation.

Ø Make a full control on your body during the exercise.

Ø For the sake of variation, you can do this exercise by loading your back.

Ø Pace, while doing the exercise must be slow or medium.

INCLINED DUMBELL RAISE FOR SHOULDERS

INCLINED DUMBELL SHOULDER RAISE

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES :TRAPS,FOREARM,CHEST

   

1.   Rest your back on an incline bench with the incline set anywhere between 45 to 60 degrees.

2.   Hold a dumbbell on each hand firmly.

3.   Pick the dumbells and rest them on your thighs.

4.   In this starting position, your arms are extended straight and palms are facing down your thighs.

5.   Slowly raise the  dumbells as you exhale until they are little above shoulders level.

6.   Pause for a second in this position and feel the contraction in the shoulders.

7.   Lower the dumbells  back down slowly to the starting position i.e. just one inch above the thighs, while inhaling.

8.   Repeat as many times as recommended .

                 

TIPS:

Ø The inclined bench angle can be changed between 30 to 60 degrees.

Ø Changing the  inclined bench angle helps you to hit the different muscle a little differently  with every single degree change.

Ø Keep your head resting down against the bench and your legs on the floor at all times.

Ø Lift as much weight as you can do with smooth form. As too much weight leads to a bad form.

Ø This exercise can also be done by using weight plate and barbell.

Ø Pace, while doing the exercise must be slow or medium.

FRONT RAISE FOR SHOULDERS WITH WEIGHT PLATE

FRONT RAISE WITH PLATE

 PRIMARY TARGET: SHOULDER MUSCLES

OTHER MUSCLES : 

TRAPS,BICEPS,FOREARM,CHEST

   

1.   Grasp a weight plate with both hands firmly and keep your back straight.

2.   Hold the plate in front of thighs

3.   Both hands positioned at the 3 and 9 o'clock.

4.   Keep arms slightly flexed, your palms are facing each other and let elbows point to sides.

5.   Slowly raise the plate as you exhale until it is a little above shoulder level.

6.   Pause for a second in this position and feel the contraction in the shoulder.

7.   Lower the plate back down slowly to the starting position, while inhaling.

8.   Repeat as many times as recommended .

TIPS:

Ø Lift as much weight as you can do with smooth form. As too much weight leads to a bad form.

Ø This exercise can also be done by using dumbbells, barbells, cables or exercise bands to perform this movement.

Ø Your arms must remain in the same position throughout the exercise.

Ø  While doing this exercise don’t swing the plate or bend at the elbows.

Ø Your torso should remain stationary throughout the exercise.

Ø Pace, while doing the exercise must be slow or medium.

SHOULDERS UPRIGHT ROW WITH DUMBELLS

 DUMBELLS UPRIGHT ROW

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES : TRAPEZIUS,BICEPS

   

1.   Hold the dumbells in both the hands and hold them firmly.

2.   The dumbells should be rested on the front side of your thighs with the palm of your hands facing your thighs.

3.   Pull the dumbells to  your neck until they are nearly in line with your chin, with elbows leading, while exhaling out.

4.   The dumbells should be closed to the body as you move them up.

5.   Allow wrists to flex as dumbells rises.

6.   Pause for a second in this position and feel the contraction in the shoulder.

7.   Lower the dumbells back down slowly to the starting position, while inhaling.

8.   Repeat as many times as recommended .

TIPS:

Ø Lift as much weight as you can do with smooth form. As too much weight leads to a bad form.

Ø This exercise  can also be performed with single-alternate dumbbell raises or using an e-z bar, cables and exercise band.

Ø Be careful ,while doing this exercise, as the upright row is one among the big reasons for shoulders and back injuries.

Ø Pace, while doing the exercise must be slow or medium.

Ø Your elbows should drive the motion. While doing this exercise.

Ø  Your elbow must always be higher than your forearm.

ARNOLD SHOULDER PRESS

    

      ARNOLD PRESS

      PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES :  TRICEPS,BICEPS

1.   Stand with two dumbells position in front of shoulders, palms facing your chest and elbows under wrists.

2.   Now Raise the dumbells as you rotate the palms of your hands until they are facing forward in slow pace ,while exhaling out.

3.   At this position, your arms are fully extended and at straight position exactly above your head.

4.    Lower to front of shoulders in opposite pattern and repeat as per recommendation.

TIPS:

Ø Avoid or minimize using biceps and fore-arm strength.

Ø Whole movement must be targeted on shoulder, while trying to use its strength only.

Ø This exercise can be performed either by sitting or standing.

SHOULDER MUSCLES ANATOMY

SHOULDER ANATOMY

Shoulder muscles can be divided into 3 separate muscles

Ø The Anterior Deltoid

Ø The Middle Deltoid

Ø The Back Deltoid

THE ANTERIOR DELTOID

Targeting  the anterior or FRONT DELTOID. The frontal deltoid forms the roundness of the shoulder giving a square shape when enlarged. The anterior is the largest and most visible of the three deltoid muscles.

THE MIDDLE DELTOID

This is the most important to work for large and broad shoulders. The LATERAL DELTOID needs to "outsize" the anterior and the back deltoids. It needs to stick out and protrude beyond the other two, forming a very nice rounded shoulder.

THE BACK DELTOID

The POSTERIOR DELTOID  or rear deltoid is the smallest of the three, but from a side profile, it fills in the roundness and gives the shoulder a good shape, strength and contour.

When training the shoulders, it is important to keep in mind the three distinct muscle groups of the shoulders when choosing your routines, so that it can provide worth full results for all of them. Often people can get stuck on a routine because they seem to find they enjoy one movement and which results into slow  gains.

WANT  MASSIVE SHOULDERS LIKE ARNOLD……
CHECK OUT
 @15 BEST SHOULDER WORKOUTS

BEST SHOULDER WORKOUTS

    15 BEST SHOULDER WORKOUTS

1.   BARBELL SHOULDER PRESS

2.   BEHIND SHOULDER PRESS

3.   DUMBELLS SHOULDER PRESS

4.   ARNOLD PRESS

5.   FRONT DELTIOD RAISE

6.   LATERAL DELTIOD RAISE

7.   SINGLE ARM LATERAL RAISE

8.   REAR LATERAL DELTIOD RAISE

9.   BARBELL UPRIGHT ROW

10.         DUMBELLS UPRIGHT ROW

11.         FRONT RAISE WITH PLATE

12.         INCLINED DUMBELL SHOULDER RAISE

13.   BARBELL SHRUGS

14.         DUMBELL SHRUGS

15.         BODY WEIGHT SHOULDER PRESS

GET THAT FULL SHOULDER INSIGHT……

@ SHOULDER ANATOMY

THE MYTHS.....BODYBUILDING BLOCKADES

TOP MYTHS ABOUT BODY BUILDING

We observe many myths in our society, about actions, reactions. Some myths teach us while some simply hinder us from moving forward and adversely affecting ourselves and Bodybuilding is not an exception and specially to the gym beginners.

Here,  you will find Top  Myths about Body Building which nothing but cause hindrance



TAKE HIGH CALORIES TO GROW BIG AT FASTER RATE

Of course it's true, if you eat big you will get big. But if you keep on taking high calories from the food sources having bad glycemic index then soon your belly fat will get thumps up and you will be  enroll yourself in the list of fatty persons. So friends, be careful about your nutrition source. They must contain high protein than the rest. Unfortunately, studies shows that, in most people, about 65% of the new tissue gains are brought by high calorie diets that consist of fat. Of the remaining 35%, approximately 15% consists of increased intra cellular fluid volume, leaving a very modest percentage attributable to increased lean mass.

MORE WORKOUT, MORE GROWTH

This is the biggest myth of the century which mostly troubles the beginners.Our body has a mechanism of breakdown of our muscle tissues during our resistance training. But friends, after a stipulated time period ( which mostly is between 45 to 60 minutes), our body glands release hormones which leads to shrinkage of our muscles, already pumped. Thus the end result is zero growth and perhaps even losses. Working out every day if you are truly using a proper amount of intensity, will lead to gross over training.

 LOW FAT SOURCES NEVER THE REASON OF BULGING BELLY

Friends, one simple rule to understand, all our body basic requirements like carbs, protein or unsaturated fat, if taken in high doses, without burning it for energy requirement, will simply convert into undissolved body fat which will ensure to first target you belly. If your calories intake exceed your energy requirements, you will gradually get fatter and fatter. Yes, it's true, that taking a diet rich in fat will surely pack on the pounds quicker for a variety of reasons, the most significant being that  a gram of fat has 7 to 9 calories as opposed to the 4 calorie/gram that carbohydrates and proteins carry.

BIG MUSCLES & STRENGTH, THE TWO DIFFERENT WAYS

Can you tell me  who has the biggest muscles and also the lifts the maximum weights in your gym? Surely, you will observe the difference. Sometimes they are the same, but 99% are different which shows that you have to lift heavy and perform your exercise in a good form. Exceptions may exist for genes, short-long limbs etc. If the tension applied applied to muscle fibers are light, the maximum growth will not occur.

JUST COPY PRO'S WORKOUT ROUTINE

Our training depends upon many factors, for example our body type, nutrition, years of practice and many others. Many Pro's spend hours and hours doing innumerable sets, so many that it would surpass the average person's recuperative abilities. If the average man follows the routines of an average Pro Body Builders they would in effect start to whittle down what muscle mass they did have or at best make only a tiny bit of progress after a couple of years.

TAKE MINIMUM REST BETWEEN THE SETS

Rest between the sets also depends on our body type, workout practices etc. If you are aiming to reduce the body fat, (endomorphs)  then you have to decrease your rest period between the sets and if you are ectomorphs then you have to take a break of 60 to 90 seconds after every set. In order to build muscle, you need to allow enough time for the muscle to recuperate fully,

 (that means, let the lactic acid build up your muscle dissipate and ATP levels build back up). In order to make muscles grow, you have to lift the heaviest weights possible, thereby allowing the maximum number of muscle fibers to be used.

DUMB BELLS FOR BIG MUSCLES, AEROBICS FOR CUTS

Yes, may be true for endomorphs as they target to reduce their body fat and aerobics can help them to get back in shape. But the fact is that weight training is the best way to lose your body fat and cuts you up.

Aerobics is generally meant to improve cardio efficiency, but if you do it for long, you will burn up calories and in the long run drop the fat. However, weight lifting can do the same thing, only better. Studies have shown that the body burns far more efficiently if exercise is performed at moderate pace for periods longer than 20 minutes, ( it generally takes that long for the glucose in the blood stream to be 'burned up', causing the body to dip into glycogen reserves for its energy). Once the glycogen reserves are used up, the body must metabolize the fatty acids for energy. That is how your body lose fat.

MORE REPS, MORE HARDNESS, MORE CUTTINGS

Simply a big myth, high repetitions may be effective for fat reduction and cuttings but it does not go beyond that to increase muscle hardness. Instead heavy weights provide strength hardness and cuttings with great results.

MUSCLES CONVERT INTO FAT

Muscle converting into Fat, a big myth, born and nourished in countryside. Have you ever seen a diamond changing into coal? Muscle and Fat are two unique things. Muscle is made up of individual cells, living , breathing cells that undergo all kinds of complex metabolic process. Fat cells are simply storage packets of lipids. If the inactivity is facilitated by preventing yourself from gym training, the muscles will shrink faster than the surrounding skin and temporary condition of loose skin might be experienced but that too will remedy itself with time.

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