Do you use dumb bells?
Free weight excersises can be some of the most important and rewarding excersises. More muscles are used to control free weight than that of machine weights, thus more productive
Like if you use free weights in the gym!!!
HOME WORKOUT EQUIPMENT WORTH YOUR TIME AND MONEY By: @jordanbarnardpt
You’ve decided to workout at home, do you need to drop a few thousand dollars on outfitting a top of the line garage gym? No way. At least not at first.
Exercise equipment is a big investment. If you’re early on in your exercise journey you want to make sure you don’t break the bank on a type of equipment you may end up not liking as your main source of training.
The good news is there are a few items that are extremely versatile without being super pricey that will get the job done. (Specialized training like bodybuilding, powerlifting, etc will probably need more than this)
Dumbbells: You can do so many different exercises and train your entire body with dumbbells. Perfect for fat loss and muscle building. The women I train online with home workouts use 1 pair of 15-20 lb dumbbells and 1 pair of 5-10 lb dumbbells when they start and that covers an unbelievable amount of exercises.
Resistance bands: Also very versatile, you can use bands to add resistance to a normally bodyweight only exercise, make certain parts of the exercise like the top or bottom more challenging, and they are awesome to bring while traveling to get good workouts in on the road.
Pull Up Bar: Whether you can’t do your first pull-up yet or you can knock out several at a time this is an awesome investment. Having the ability to train pull-ups every day in your home will lead you to knock out your first or you’ll get strong and burn tons of fat with one of the most effective exercises out there. There are tons of doorway pull-up bar options that if you use them can transform your physique.
I love home workouts and they are an absolute game-changer for the busy women I train online. If you want to learn more about my online training program send me a DM. And check out the link in my bio for my FREE 2-week online training program to learn more about my training style and philosophy.
📌Boost Your Dumbbell Bench Press by @bachperformance📌
Alas, #internationalchestday has arrived.
Here are three quick bench press tips to build your dumbbell bench press strength, protect your shoulders, and of course, look better naked.
➡️Squeeze your glutes: Create more tension through your hips and trunk for a more stable base.
➡️Drive your heels into the ground. Improved leg drive will further boost stability and allow you to press heavier. Don’t believe me? Try kicking your feet around like a noob while trying to lift heavy. (Actually, don’t, you’ll get hurt).
➡️Tuck the elbows... slightly. If you flare your elbows out directly to the sides, you’ll hit your chest but also beat the snot out of your shoulders.
And if you tuck your elbows too tight to your torso? You’ll hit your triceps, but also slide into anterior humeral glide... another way to piss off your shoulders. Instead, tuck your elbows slightly, creating a “V” between your elbow path and torso. This hits your tris, chest, and shoulders w/o firing up painful injuries.
Building a strong bench is one of the best ways to build a strong chest, powerful shoulders, and muscular arms.
➡️What’s your favorite bench press? Let’s hear it below.
Personalize seu kit e treine no conforto da sua casa! 👊💪🏋️ Confira toda nossa linha!! www.anilhasdeferro.com.br 😉
Aproveite os ótimos preços e excelentes condições de pagamento! ☎️ (37)3381-1944 📩 firstname.lastname@example.org | WhatsApp: (37) 9 9809-0690 💪😉👏👊
Chest - Intermediate -
Push up (feet)
Positioning – Lie face down, place hands slightly outside shoulder width, knees/feet together on floor.
Activation/Action - Raise hips/knees until shoulders/hips/knees are in a straight line. Maintain neutral head position, retract shoulder blades, draw belly button into lower spine and contract glutes. Lower torso/hips towards floor in a controlled manner until chest almost touches ground. Drive upwards through hands contracting chest to starting position.
Things to remember – Ensure head/chin does not drop while performing action. Maintain neutral spine i.e. hips do not sag throughout action.
Variations - Floor/Med ball/Bosu/Fitball
Perform 2-3 sets, 10-15 reps, 1-2x per week.
Need help with correct exercise technique / new exercises? Or just want to push the limits with your training?
Contact the Ace Fitness team today and receive a free consultation.
Body Sculpt today - 8:00 rounds seem really long when they look like this! 45s work + 15s rest between moves; repeat each round twice, then rest a minute. Upper, lower, combo, and core for each round. Muscles were on FIRE!🔥👊
People perform the dumbbell fly exercise with the intention of strengthening their upper-body muscles. This exercise targets the sternal heads of your pectoralis major muscles, which are found in your chest, but also strengthens your deltoids, biceps, triceps, wrist flexors and brachialis muscles. A benefit to including this exercise in your weight-training regimen is its ability to work several muscles concurrently.
Correct way to perform dumbell fly :
1.Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs.
2.The palms of your hand will be facing each other.Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other.
3.Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip:Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
4.Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
5.Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
All those months arseing about doing one arm bench variations with dumbbell handles, why did I not know these existed?! And only £20 for the pair. Will be good to be able to press properly with dumbbells for assistance, good addition to the garage.
LIFTS FOR THE LORD!!! Sunday #funday workout!!! So I was feeling bold today... third set at 10reps, incline bench... after doing flat bench (4x225lbs). I blame the preworkout. :p Good thing I don't got bench again 'til Thursday... to God Be the glory on this one. Maybe it's a blessing I'm short! :p Putting the patbingsu and chicken wings to work... Lifting, for me, is partly a spiritual process. It keeps me humble as to where my limits are - it keeps me humble to realize and kniow that though I can lift heavy stuff, physical strength isn't everything. Lifting is a reminder of God's hand over me while deployed, keeping me physically safe. I should've came home with one less leg... but that's another story I keep to myself... It's a reminder that I can use these abilities that God gave me to somehow encourage others to grow - and even surpass me! It's not about me; it's about using my abilities to glorify God and build relationships with others and point them in the right direction. And somehow, through weight lifting, I can do that!
I will brag about the cool shirt I got during deployment number 2 in Baghdad though... one of my favorite shirts!!! #dumbbells#incline#inclinedumbbellbenchpress#benchpress#100#blessing#swoleisthegoal#beastmode#humility#stayhumble#work#workout#usarmy#usarmyreservist#usarmyreserves#veteran#oif#iraqveteran#weekendwarrior#soldier