Bench Press

Bench Press

Bench press is the best exercise to build your chest ,but a lot of people push with their triceps and shoulders instead of working with their chest . Thus proper technique should to followed to perform bench press.

To do bench press right :

• Take a wide grip
• lower the weight slowly to the middle of the chest
• point your elbows out
• don’t bounce the weight
• push slowly
• and don’t lift your shoulders from the bench

Muscles used in Bench Press:

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Deadlift

 

 

Deadlift

The Deadlift is the most important exercise next to the Squat and Bench press because it works all your muscles with the heaviest weights possible. This exercise basically targets on lower back muscles and the gluteus muscles.

Correct Way Of Doing Deadlift:

Deadlifts must be performed in proper way. Proper techniques must be followed so that one should not get any lower back pain and risk damage to his/her spinal code . Many people use much faulty techniques while performing the exercise like:

• Leaning back at the top,
• Thinking Deadlifts are Squats,
• and Pulling instead of pushing

Remember do Deadlift in proper form:

Beginning position

• Feet should be flat on the floor about shoulder width apart in the conventional style, and slightly farther apart in the sumo style
• Grip bar with a closed, alternate grip
• Iegs should be flexed as in a squat position
• Bar should be as close to the body as possible
• Back posture should be straight

 Upward movement

• Begin pull by extending at the knees
• The hips and shoulders should move at the same rate, keeping back posture straight, with the shoulders above or slightly in front of bar
• At the end of the concentric phase, thrust hips forward and abduct lats. The hip and knee joint should be fully extended

Downward Movement

• Flex hip and knee joints to slowly lower bar to the floor, ending in the squat position.

Points to Remember in Deadlift:

• Your central part of the body should be straight throughout the movement
• At no portion of the lift should your back be rounded
• Keep the bar as close to the shins as possible throughout
• Feet should always be flat on the floor, pushing from the heel
• Exhale through the sticking point of the concentric movement and inhale through the eccentric phase
• The movement should be smooth throughout the exercise ,do not jerk your body
• If your knees are moving laterally from side to side, reduce the amount of weight
• Rest interval time in deadlift should be more than other exercises because of the many muscles involved in the lift

Muscles Used in Deadlift:

 

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Dumbbell Curls

Dumbell curls:

Dumbell curls is one among the biceps exercises. This exercise is nessesary for those who want to build up big biceps and muscles of the arms.Though it seems to easy exercise but you need to take care about much things while performing like you must be aware that you keep your body fixed throughout the set, do not lean back when curling the dumbbells up. Also keep your elbows sticked in at your sides.

Instruction To Perform Dumbell Curls:

There are three ways of performing Dumbell curl exercise: Standing , Sitting vertically on a bench, lying on a bench at an incline or lying down on a flat bench.

There are three ways of performing Dumbell curl exercise: Standing , Sitting vertically on a bench, lying on a bench at an incline or lying down on a flat bench.

• Stand on a Flat surface or Sit on a flat bench with a dumbbells on each hand being held at arms length. The elbows should be close to the torso.
• Rotate the palms of the hands so that they are facing your torso.
• Hold the upper arm stationary, curl the weights and start twisting the wrists once the dumbbells pass your thighs so that the palms of your hands face forward at the end of the movement. Make sure that you contract the biceps as you breathe out and make sure that only the forearms move. Continue the movement until the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
• Slowly begin to bring the dumbbells back to the starting position as your breathe in.
• Repeat the exercise as desired.

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