Posts Tagged ‘dumbbell’
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The “Dumbbell Fly” should be one of your chest exercises. It is an awesome functional, athletic movement for you athletes. It is a great finishing technique. Remember, you will work the target muscle better by visualizing the target muscle. Go slow (a 3-1-3 tempo), and visualize that you are squeezing water out of a sponge in the chest. Think about driving the elbows together versus the dumbbells. Remember it is not how much weight you lift, but it is how you lift it.
I am a World Class Prof. Drug-Free for Life 43 year old Bodybuilder, business owner, husband & father. In the past, I have struggled to balance my life. Most of my clients are hard working business owners, parents, and regular people just like you who want less stress, more time, energy, & fulfillment.
My Promise to you is that I will show you how to not only get an amazing physique, but I will give you a precise, personal (exactly for you) total plan of attack that will allow you to do it in a way that feels good. If you are looking for a deeper approach to health, strength, & vitality; then please read on.
I started doing these types of movements back in 1983. Basic, compound, power-movements for football. We were taught the big 3, squats, dead lift’s, and hang-clean’s.
The “Dumbbell Fly” should be a vital part of shocking your chest into new growth. This movement really allowed me to take my physique to a new level as a professional “drug free for life bodybuilder at the age of 43 years old; & I am in the best shape of my life. I know you can do it too. All the time it takes is 4-5 hours per week, with a well thought out plan.
Remember, to keep your feet, buns, & shoulder blades in contact with the floor and the bench at all times.
Keep the chest open and blades closed with the lower back about 3-5 inches off the bench. A slow 3-1-3
Tempo & make sure to alternate tapping the pinkie head and the thumb head to really get a unique focus. Do 3 Sets, getting to failure safely at 12 reps (1st set), 10 reps (2nd set), 6-8 reps (3rd set).
But if you do focus on the 5 pillars of fitness & health, you will radically change your waistline, your lifestyle, and your life. For more incredible before and after testimonials;
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And as you do focus on the 5 pillars of fitness & health, you will radically change your waistline, your lifestyle, and your life. For more incredible before and after testimonials; Of Real People, With Real Results in my private Chicago studio, go to http://www.fatlosslifestyle.com I have personally sold and serviced over 17,000 work-outs, one session at a time. Over 500 people have graduated from my “FATLOSS LIFESTYLE” 12 Week Body Transformation System. Through that experience I have learned a lot about how to motivate, inspire, and inform anyone and everyone on the benefits of living your dreams. Cause as you “Get a better body; you will get a better life”.
The main reason to workout abs is because strong abs will stabilize your lower back and prevent you from an injury; but as a side benefit a 6-pack looks great!
Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn’t have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A couple of rubber bands & some good exercises is all it takes to get started with your home workouts. You do not need any equipment. In fact most of the clubs are wasting hundreds of thousands of dollars on equipment that is making peoples bodies less functional and worse off.
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Your Fitness Friend,
Darin
Duration : 0:2:47
http://www.LeeHayward.com
It’s Lee Hayward here with a complete chest and shoulder weight training workout routine.
Hardly a day goes by that I don’t get at least one e-mail from someone asking how they can build a big muscular chest. Well in this video clip I’m going to share one of my all time favourite chest workouts for fast muscle gains.
I like to start my chest workouts with a big basic compound power exercise. Usually some form of the bench press. In this video I’m doing the barbell bench press but I’ll sometimes use dumbbells or incline bench presses instead.
When doing bench presses make sure to set up properly by expanding your chest, arching your upper back, and pulling your shoulder blades back. This will help to fully activate the chest muscles and place less strain on the shoulder joints.
It’s also a good idea to have a spotter with you at all times just in case you need help lifting the barbell off your chest.
The next exercise that I like to do is the dumbbell flye. This exercise works the chest in the fully stretched position. I don’t use heavy weights here, but rather I emphasize getting a full stretch in the pecs. I even hold the weights for a second at the bottom position to get a better stretch.
You’ll also notice that I only lift the dumbbells about of the way up. Going all the way up just takes the stress off the chest muscles.
In the video I’m doing incline bench flyes. But sometimes I’ll do flat bench flyes, or decline bench flyes to work the chest from different angles.
I’ll finish up my chest workout with the pec-dec flyes. This works the chest in the fully contracted position. You can’t lock it out at the top and get a rest like you can with bench presses or dumbbell flyes.
This is a great finishing exercise and really pumps up the pecs.
You’ll notice that I’ll work the chest from all ranges of motion with a mid range power exercise the bench press, then a fully stretched exercise the db fly, and then a peak contraction exercise the pec dec.
After I train chest I move on to working the shoulders. It is a good idea to pair up training chest and shoulders in the same workout because most chest exercises will also work the shoulders as a secondary muscle group.
Just like with the chest workout I’ll start with a basic compound power exercise such as the shoulder press. Here in the video I’m using the barbell shoulder press but sometimes I’ll also use dumbbells or the smith machine.
I prefer to do my shoulder presses to the front of the head as this places less strain on the rotator cuff. And you can usually handle heavier weights.
Next I move on to doing side lateral raises. I prefer to do these with 1 arm at a time using a low pulley cable. This provides a much greater range of motion then using dumbbells because you’ll have tension right from the start and all the way through to the top of the exercise.
Doing them one arm at a time will allow you to concentrate on each side independently and allow you to lift more weight per arm then if you did this exercise with both arms at the same time.
After you finish your reps for one arm, do the same number of reps for your other arm. You may find that one side is stronger then the other. If so then you should start with your weaker side first, and then do the same number of reps for your stronger side.
Over time this will help to balance out your strength between both the left and right sides.
After the side lateral raises I’ll do a similar exercise for the rear delts. I’ll adjust the cable pulley so that it’s about neck height and pull the cable in an arc motion across the front of my body.
This works the rear delts with a full range of motion because there will be tension right from the start and continue on to the fully contracted position at the end.
Just like with the side lateral raises I like to do this exercise with one at a time to really focus on each side individually and to help develop equal strength between both the left and right sides.
You’ll notice that we work all 3 heads of the shoulders. The front delts get worked hard with the shoulder press. The side delts will be worked through a full range of motion with the cable side lateral raises. And the rear deltoids are targeted with the 1 arm reverse cable fly.
For more workout routines and training tips be sure to check out my website at LeeHayward.com and sign up for my free 10 part bodybuilding tips e-mail course.
Duration : 0:5:2
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Here is a great chest workout you can do at home with a cheap dumbbell set. Big gyms are nice but when you can get a killer workout at home without the overhead of getting to and from the gym. In this chest workout we are going to do pushups, then with no rest immediately do flys, then with no rest immediately do dumbbell press. Make sure and use a much lighter weight than you usually would on the flys and dumbbell press because after the pushups you wont have much left in you. After doing this set of three exercises, wait 2-5 minutes and do it again. Do 5-8 sets like this and you will be sore the next day.
As with all dumbbell exercises, form is key if you want to maximize your muscle building efforts and minimize the chance of injury. Don’t use too much weight, if you can’t do the exercise slowly then you need to go lighter. Count aloud “one onethousand, two onethousand, three onethousand” on the way up and the way down, if you cant do this on this exercise then you are using too much weight. The reason this exercise method maximizes your muscle growth is because it confines the motion to the muscle you are trying to work out, if your body squirms, swings, and kicks, all you are doing is taking the focus away from the muscle you are trying to exercise.
Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn’t have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts.
For more information on home workouts, please see my free website (no advertising either):
http://www.scoobysworkshop.com
Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.
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Duration : 0:1:30
Check out this total body fat-burning workout for men AND women using total body fat burning exercises to burn belly fat fast only requiring the use of one dumbbell from Workout Muse’s Continuous Work archive available at http://www.WorkoutMuse.com
Duration : 0:2:54
Just starting out? Want six pack abs fast? Then this is the perfect starting piont. This is a powerful yet simple six pack abs workout for the beginner. It will build , upper, lower and side abs and even build a strong core! Designed by Peter Carvell.
Duration : 0:1:38