Exercise The Right Way - The Back Squat
August 16, 2010
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders’ training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we’ll take a close look at the back squat.
MUSCLES TARGETED: gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, rectus femoris
STARTING POSITION
Grasp the bar with a closed pronated grip.Step under the bar and position the feet parallel to each other.Place the bar in a balanced position on the upper back and shoulders.Hold the chest up and out.Pull the scapulae toward each other.Tilt the head slightly up.Extend the knees and hips to lift the bar.Take one or two steps.Place the feet shoulder width apart, even with each other with the toes pointed slightly outward.This is the starting point for all repetitions.
Exercise The Right Way - The Wrist Extension
July 24, 2010
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders’ training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we’ll take a close look at the wrist extension.
MUSCLES TARGETED: extensor carpi radialis, extensor carpi ulnaris
STARTING POSITION
Sit on the edge of a bench.Grasp the bar with a closed pronated grip at a width of roughly 8 to 12 inches.Position the feet and legs parallel to each other with the toes pointing straight ahead.Lean forward placing the forearms and elbows on the thighs.Move the wrists forward until they extend just beyond the patellae.Allow the wrists to flex towards the floor.
UPWARD MOVEMENT
Exercise The Right Way - The Wrist Curl
July 1, 2010
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders’ training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we’ll take a close look at the wrist curl.
MUSCLES TARGETED: flexor carpi radialis, flexor carpi ulnaris
STARTING POSITION
Sit on the edge of a bench.Grasp the bar with a closed supinated grip at a width of roughly 8 to 12 inches.Position the feet and legs parallel to each other with the toes pointing straight ahead.Lean forward placing the forearms and elbows on the thighs.Move the wrists forward until they extend just beyond the patellae.Allow the wrists to extend and the hands to open so that it is only the fingertips holding the bar.
Exercise The Right Way - The Vertical Chest Press
June 9, 2010
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders’ training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we’ll take a close look at the vertical chest press.
MUSCLES TARGETED: pectoralis major
STARTING POSITION
Sit down and lean back.Grasp the handles with a closed, pronated grip.Align handles with the nipples.Push the handles away from the chest to a fully extended elbow position.This is the starting point for all repetitions.
BACKWARD MOVEMENT
Allow the handles to slowly move backward until level with the chest.
FORWARD MOVEMENT
Push the handles away from the chest to the starting position.Do not arch back or lock elbows.Repeat or finish set.
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.
Exercise The Right Way - The Flat Dumbbell Fly
May 19, 2010
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders’ training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we’ll take a close look at the flat dumbbell fly.
MUSCLES TARGETED: pectoralis major
STARTING POSITION
Grasp two dumbbells using a closed grip.Assume a supine position on a bench.Press the dumbbells to an extended elbow, parallel arm position above the chest.Rotate the dumbbells to a neutral grip.Slightly flex the elbows and point them out to the sides.This is the starting point for all repetitions.
DOWNWARD MOVEMENT
Exercise The Right Way - The Incline Dumbbell Bench Press
April 23, 2010
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders’ training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we’ll take a close look at the incline dumbbell bench press.
MUSCLES TARGETED: pectoralis major
STARTING POSITION
Grasp two dumbbells using a closed, pronated grip.Assume a supine position on a bench.Press the dumbbells to an extended elbow, parallel arm position above the face.This is the starting point for all repetitions.
DOWNWARD MOVEMENT
Lower the dumbbells together towards the chest and aligned with the nipples.Keep the wrists rigid directly above the elbows.
UPWARD MOVEMENT
Exercise The Right Way - The Flat Bench Press
April 1, 2010
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders’ training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we’ll take a close look at the flat bench press using a barbell.
MUSCLES TARGETED: pectoralis major
STARTING POSITION
Assume a supine position on a bench.Grasp the bar with a closed, pronated grip.Grip slightly wider than shoulder width.Place the bar over the chest with the elbows fully extended.This is the starting point for all repetitions.
DOWNWARD MOVEMENT
Lower the bar to touch the chest at nipple level.Keep the wrists rigid directly above the elbows.
UPWARD MOVEMENT
Exercise The Right Way - The Seated Calf Raise
March 11, 2010
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders’ training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we’ll take a close look at the seated calf raise.
MUSCLES TARGETED: soleus
STARTING POSITION
Sit erect on the seat facing the machine.Position the thighs under the pads and place the balls of the feet on the near edge of the step.Position the feet and legs parallel to each other with the toes pointing straight ahead.Allow the heels to hang off below the step.This is the starting point for each repetition.
UPWARD MOVEMENT
Exercise The Right Way - The Standing Calf Raise
February 15, 2010
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders’ training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we’ll take a close look at the standing calf raise.
MUSCLES TARGETED: gastrocnemius
STARTING POSITION
Face the machine, place the balls of the feet on the near edge of the step.Move under the shoulder pads and stand erect with the hips under the shoulders.Position the feet and legs parallel to each other with the toes pointing straight ahead.Extend the knees and allow the heels to hang off the step.
UPWARD MOVEMENT
Exercise The Right Way - The Hammer Curl
January 24, 2010
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders’ training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we’ll take a close look at the hammer curl using dumbbells.
MUSCLES TARGETED: brachialis, biceps brachii, brachioradialis
PREPARATION
Grasp two dumbbells using a closed grip.
STARTING POSITION
Stand erect with the feet shoulder width apart, knees slightly flexed.Place the dumbbells beside the thighs with the elbows fully extended.Palms should be facing the outer thighs.Position the upper arms against the sides of the torso.
UPWARD MOVEMENT
