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Building muscle exercisesBodybuilding & weight training guideNever attempt to exercise without performing warm-up exercises first no matter how long you have been doing a routine or how long you have practiced body building for. Going straight into exercising will only result in you injuring yourself; you should warm up for about 10 minutes before going into your usual routine by doing a form of aerobic routine. Listed below are some exercises which you could include in your workout: Exercises for the chest The flat bench press. This of course is one form of weightlifting which is very popular and one which is excellent when it is performed correctly, some weightlifters will focus too much on the actual amount of weight being used and forget about concentrating on the muscle itself. This can lead to focusing more on the deltoids and all but forgetting about the Pecs which will only lead to under development of the chest and over development of the deltoid muscles. The correct way of using the bench press is to develop full pectoral muscles. Flat bench dumbbell press This exercise is an excellent way to develop the Pecs and is a variation of the barbell press; you can swap between the standard bench press and bench presses using dumbbells. Incline bench press This is another excellent exercise for developing the Pecs, it is also a great upper chest exercise when done in the correct form, however if done incorrectly only the front deltoids will gain the benefit. Exercises for the back Bent over rowing. This one is a must for anyone who wants to develop a powerful back; it is a pure muscle building exercise. Shrugs. This exercise works out the trapezius muscles it is these muscles that gives the bodybuilder the triangular look. Exercises for the shoulders Presses behind the neck. This is a great exercise for building those shoulders; you can if you wish bring the bar around to the front instead of at the back. Side lateral raises. This exercise can be performed standing or if you prefer seated and is a great way to guild and strengthen the shoulders. Exercises for the quadriceps Squats. Squats are a must if you want to build strong powerful legs. Leg presses. These are a powerful exercise for building mass. Exercises for the hamstrings Stiff legged dead lift. This exercise when done correctly will help to develop the hamstrings. Exercises for the calves Standing calf raises. These exercises help to develop that large diamond shaped calves famous in bodybuilders. Exercises for the biceps All of the exercises below are excellent for developing those bulging biceps: Standing barbell curls. Seated alternate dumbbell curl. Concentration curl. Incline dumbbell curl. Exercises for the triceps All of the exercises listed below are great ways to build the triceps: Close grip bench press. Lying triceps extensions. Standing cable press downs. Seated overhead barbell extensions. Triceps bench dip. One arm dumbbell extensions. Exercises for the abdomen The following exercises are great for getting the four pack: Crunches. Knees up. Hanging leg raise. Incline knee raise. Incline sit ups. Roman chair sit-ups. |
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