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The ABCs of Bodybuilding (PDF): One method of bodybuilding involves focusing on a single muscle group during a workout. This method uses muscles and. Ideally read the full program contained in this manual. Introduction. . However, most beginners (and many intermediate bodybuilders) quickly discover that,in. Thanks for downloading Zyzz's Bodybuilding Bible. I'll be covering For those of you who are new to bodybuilding, this guide serves to inform you of everything.
Bend until back is nearly parallel to the floor. Your legs should be slightly bent with your right hand on your lower right thigh, left arm hanging from your shoulder. Raise your left arm, elbow locked, until parallel to the floor, in line with your left ear.
Lower back to the starting position. After you finish your reps, switch arms and repeat. It can be performed with either a barbell, dumbbell or kettlebell. Each implement offers its own particular "feel" read punishment. To perform the bent press, you lift the weight with one hand over your head by slowly "corkscrewing" yourself underneath. It's extremely draining and the lifter needs to really concentrate when performing the movement.
In the setup of the lift, position the feet roughly 18 inches apart with the foot on the side that you're holding the weight turned in slightly and the opposite foot turned approximately 90 degree to the side. As the lift begins, the weight is held in such a fashion that it's directly under the hip and you basically turn into it and lower yourself under the bar.
As you continue to corkscrew under the bar, your off-side knee bends forward and the opposite knee approaches the ground which assists in stabilizing the balance of the bar. With the arm completely extended, you simply drive off the hip and extend upward. Slowly raise the dumbbell by rotating the right arm upwards while maintaining your 90 degree bend in the elbow. Using a light dumbbell start the exercise with your right arm fully against the right side with the elbow flexed at a 90 degree angle and pinned against the left hip bone.
Lift weight up such that the shoulder to elbow joint is parallel to the ground and the elbow to wrist is perpendicular. Do not swing! Go up to about eye level. Isolation 7. With a smooth. Works the front delts. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight.
Finish your reps and then switch arms. Do not cheat by swinging or leaning backwards! Can also be done with two dumbbells at the same time or a barbell.
Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. Stand with a dumbbell in each hand. Face away from the pulley and put your arm straight down.
Grasp the cable attachment that is attached to the low pulley with one hand. Your feet should be about shoulder width apart. Keeping your body straight and your elbow nearly locked. Lay down on an incline bench with the incline set anywhere between 30 to 60 degrees. You can change the angle to hit the muscle a little differently each time.
Hold two dumbbells with your arms straight and your palms facing down. The dumbbells should start about 1 inch abouve your thighs. Slowly raise the dumbbells straight up until they are slightly above your shoulders, while keeping your elbows locked. Squeeze at the top, then lower them to the starting position and repeat.
Keep your head resting down against the bench and your legs on the floor. Exercise Data Main Muscle Worked: Other Mechanics Type: Works the front of your shoulders.
While standing, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other. Keep your arms straight and locked or nearly locked during the entire exercise. Start with the plate down near your waist as far as you can go, then slowly raise the plate until it is a little above shoulder level.
Slowly lower the plate back to the starting position and repeat. Same as the Front Dumbbell Raise but with both arms at the same time. Can also be done with a barbell. BodyOnly Mechanics Type: Kick yourself up against a stable wall with your arms straight. Make sure that your body is as straight up and down as you can.
Keep facing the wall with your head, rather than looking down. Slowly lower yourself to the ground. Once your head almost touches the ground, push yourself back up slowly until your elbows are nearly locked.
A true test of strength! Lats Equipment: Lie on your side on a flat bench with a dumbbell in your uppermost hand. Your shoulders should be perpendicular to the bench. The lower arm should be extended in a comfortable position to act as a counterbalance. Your upper leg should be straight in line with the bench and your lower leg should stretch out to the floor to stabilize yourself.
Start by extending the dumbbell out in front of your body and slightly toward the floor. Using your shoulder muscles, raise the weight directly above your body, then lower to the starting position. Finish your reps and then switch sides. Don't use weights that are too heavy or you will not be isolating the shoulder as much.
Works your rear delts. Lie face down on a fairly tall flat bench. Hold dumbbells, palms facing in, arms hanging straight down. Keep your elbows almost locked and your arms straight. Raise dumbbells in a semicircular motion to shoulder height, in line with your ears at the top of the lift. Lower slowly to the starting position. Machine Mechanics Type: Follow the directions on the shoulder press machine. Switch sides and arms and repeat. Hold a dumbbell in your uppermost arm.
Slowly return to the starting position and repeat for your desired number of reps. Sit sideways on a bench and lean one of your shoulders against it. Your arm should travel straight up until it is pointing at the ceiling.
Isolation Keeping the dumbbell parallel to the floor at all times. You can also do this with a cable or on a flat bench. Middle Back. Strap the working hand into the dumbbell handle. Attempt to bring it to a full stop.
This exercise is undefeated for slapping on meat onto the all-important side deltoid heads. Using one arm at a time. Compound Set an incline bench at the lowest possible angle.
Extend your arms in front of you so that they are perpendicular to the angle of the bench. Works the rear deltoids. Your palms should be facing each other and your Think about trying to squeeze your shoulder blades together. Raise the dumbbells toward the ceiling while maintaining a slight bend in your elbows.
This works mainly the rear delts and two of the rotator cuff muscles. When you reach the top. Slowly return to the starting position. As you approach the top. Lie face down on an incline bench that is set at 30 degrees. Maintaining the slight bend in your elbows. This helps to improve the posture. Continue moving your elbows up until the dumbbells are at either side of your head.
Hold a dumbbell in each hand with your palms facing your feet and your arms hanging down. Hang dumbbells between your lower legs and bench. Use a slow. Keep your arms straight and your elbows nearly locked. Bend forward until your chest nearly touches your thighs.
Lower slowly to starting position. Keep your chest high and your back straight. Raise a barbell to your shoulders. Press bar to arm's length overhead.
Can also be done standing or with dumbbells. Return slowly to starting position. Pick up a pair of dumbbells and sit on a shoulder press bench with a short. Sit at the end of a bench. Hold a dumbbell in each hand. Hold two dumbbells and sit at the end of a flat bench with your feet firmly on the floor and fairly close together.
Raise dumbbells in a semicircular motion until your arms are parallel to the floor. Press your back firmly against the back of the bench with your feet flat on the floor. With the weight fully extended Sit at the end of a flat bench with your feet firmly on the floor.
Then slowly lower the dumbbells to the starting position. As you raise your one hand.
The exercise can be performed with virtually any form of resistance so equipment should never be a problem. Can also be done standing. Works the side delts. Don't let the weights stray back and forth. Press the weights up until your arms are almost straight your elbows should be just short of locked. Press the dumbbells up and in until they nearlytouch above your head. Slowly lower to the starting position using the same path.
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Hold dumbbells with your palms facing in and your arms straight down at your sides. Raise dumbbells in a semicircular motion a little above shoulder height. Keep your arms straight. Abdominals Equipment: A seemingly simple exercise that jumps up and bites back at you. Stand upright. For those who enjoy the side press this will take it to the next level.
Make sure you lift the dumbbells on the way up rather than "swinging" them up. Then slowly lower them to your sides. Don't lean forward! Keep the dumbbells at your sides. A powerful exercise of yesteryear that will thicken the torso-up. It's important to keep your palms turned downward as you lift the dumbbells so that your shoulders.
Keeping your arms straight. Distance from the edge of clenched fist of one hand to opposite shoulder when arm is straight out at side. You can also do this behind the neck. Barbell instructions are here. Elbow-to-elbow distance when arms are straight out at sides. Using a Smith Machine. Keep torso tensed. Contact floor with feet before the bar is locked overhead. At maximum bar height. Keep torso erect. Stand with your feet about shoulder width apart. Return to starting position using the same path.
Place a barbell on your upper back. Lower slowly back down to your shoulders.
Keep your legs straight at all times. Can also be done seated or in front of your neck. Press bar overhead to arm's length. Traps Hold dumbbells in front of your thighs. Can also be done one arm at a time or seated. Keep hands about 4. Pull dumbbells straight up until nearly even with your chin. Can also be done with two dumbbells or a close or wide grip.
Keep your elbows up and out! Keep weights close to your body and slowly return to the starting position. Lower bar slowly back to starting position.
Works your front delts. Raise bar in a semicircular motion until it is directly overhead. Hold dumbbells. Can also be done with a cable or barbell. Keep dumbbells about 10 inches apart. Use a shoulder width grip. Do now unlock elbows. Start with the bar at arm's length against your upper thighs. Stand with your feet about shoulder width.
Lock your legs and hips.
Some experts believe lowering the bar to your chest is too low and strains the shoulders too much. Your right hand should be in line with your groin area of your left side. Can also be done seated or with dumbbells. Finish your reps. Lower to the starting position slowly. Stand with your left side facing a low pulley with a single handle. Lower to your upper chest or chin depending on what is comfortable.
Raise the pulley in a semicircular motion. Keep your elbows in. Stand straight up wth your head up. Hold with your right hand. Raise barbell to your chest with your hands shoulder width apart. Press dumbbells to shoulder height. Can be done seated as well. Keep your elbow in and your palm in.
Press dumbbell straight up to arm's length. Raise two dumbbells to shoulder height. Hold onto something with your free hand to stabilize yourself like an incline bench. Return to starting position. Can also be done seated. Keep your elbows in and your palms facing in. Lock legs and hips. Raise dumbbell to shoulder height. Concentrate on either pulling with your traps or the front of your shoulders. Let the bar hang straight down in front of you. Don't cheat by leaning forward or backward.
Pull the bar straight up towards your chin. Keep your body and wrists straight. Standing upright. Don't swing! Barbell Incline Bench Press. Chest Pectoralis Barbell Bench Press. Lower the bar down slowly. Shoulders Equipment: Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Chest Other Muscles Worked: Without bouncing the weight off your chest.
Keep your back flat on the bench! Using a grip broader than shoulder width. Hold bar with hands about 14" apart. Lie on a bench. Position your back firmly against the bench. Pull bar back using the same path.
Drive the weight straight up over your chest until your elbows are locked. Keep your head down and do not raise your hips. Can also be done with dumbbells or with your arms straight.
Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Keep elbows in at all times! In a semi-circular motion. Slowly lower the bar and make slight contact with your upper chest area. Set the incline bench at about a 45 degree angle. Using a grip slightly wider than shoulder width. Go back up using the same path. Keep your elbows in!
Can also be done with your arms straight. Sit at the machine with your back flat on the pad. Position your upper arms approximately parallel to the ground.
Also known as the Pec Deck Fly. Return until chest muscles are stretched fully. Place your forearms on padded lever. Push levers together slowly and squeeze your chest in the middle. Lower weights in a semicircular motion towards floor. Go as low as you can without pain. Just like the Barbell Bench Press but with your hands only Focus on using just your chest muscles. You should be pulling down at a slight angle.
Do not walk out too far in front of the pulley system or bend over too much! When your hands meet directly in front of your midsection. Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands.
Your elbows should stay in the same slightly bent position the whole time. Lean slightly forward and put one foot in front of the other for balance. Works more of the inner pectorals and triceps.
Your front knee should be slightly bent. Bring your hands around and in front of your body in a hugging motion with your elbows slightly bent. Keep your head on the bench and do not arch your back. Lower weight with complete control. Raise bar all the way up while keeping your elbows out and your chest high.
Lie on a decline bench. Lower bar to about 3" below nipples. Can also be done with a close or wide grip. This works more of the lower chest. Like the Dumbbell Bench Press but on a decline bench. You can bend and cross your legs or keep them straight. Push body up in same posture and repeat. Using the parallel bars. With elbows close to body and hips straight. Using a decline bench. Return to chest using the same path. Keep head and back firmly on the bench and your feet on the floor.
Same as the Triceps Version. Lower dumbbells out to each side of your chest in a semicircular motion. You can add weight by using a Dip Belt. Keep arms as straight as possible with a slight bend in the elbow.
Your palm should face forwards. Press the weights up over your chest in a triangular motion until they meet above the centerline of your body. In one smooth motion.
Then lie back. Maintain a slight bend in your elbows.
Slowly bring the weights back up over your chest in an arc. Keep your hips and shoulders flat on the bench and your feet on the floor. Lift the dumbbells over your chest by extending your arms. Sit on the edge of a flat bench with dumbbells on your knees. Lower the dumbbells to the sides of your body in an arc-like motion.
At the lowest point. Bend your elbows at a 90 degree angle so that your upper arms are parallel to the ground. The bend in your elbows should stay the same throughout the exercise. As you lift. Sit down on a flat bench with a dumbbell in each hand.
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Grab each stirrup attachment with a palms up grip. Slowly lower down until your chest muscles feel completely stretched. Can also be done on a flat bench or decline bench.
Lower the weight evenly to the sides of the chest. Drive the weights in a straight line up to the starting position. Do not bend more or less! Squeeze your chest and pull the cables together. Touch them together above your chest.
Drive the feet through the floor. Position a flat bench between two cables so that when you are laying on it. Slightly bend your elbows and keep this bend through the whole movement. Can also be done on an incline or decline bench. Maintain a tight midsection throughout execution. Lay flat on the bench and keep your feet on the ground. Use a hammer grip palms facing each other. Pull the shoulder blades together to form a solid pressing surface. Lay on the bench with the head.
Grab a dumbbell for each hand. Keep your arms close to your sides. Slowly lower the handles in a wide arc to shoulder level and then return to the starting position along the exact same path. Keep tension on your pecs throughout the movement and squeeze hard at the top. Same as the Incline Dumbbell Press but with your palms facing towards each other at all times.
You should keep a slight bend in them. Hold the handles above the top portion of your chest with your arms almost straight.
This is like the flat bench flye. Incline Dumbbell Flyes. Same as the Dumbbell Flyes but on an incline bench. Like the Incline Dumbbell Flyes but on the way up twist your arms so that your pinky finger face each other at the top. Works more of the upper chest. Remember to breath throughout the isometric contraction!
Biceps Equipment: Bend your arms and place your hands together in front of your chest. Sit on the edge of an incline bench set at about a degree angle. Push both hands against each other and hold for the required number of seconds. Inhale as you lower the weights and exhale as you lift.
Pick up a dumbbell in each hand and place them on your thighs. Lower the weights slowly. Press the weights back up to a point over your upper chest. Follow the directions on the machine that you choose.
With that in mind. This is an exercise that you should not attempt with excessively heavy weight. This is like a normal bench press but using a machine. This is like the regular Dumbbell Bench Press but with one arm at a time. Be sure to go slow during each rep. Start by lying on a flat bench with one dumbbell in one hand and the other hand at your side. Repeat for reps.
Make sure your back stays flat on the bench at all times! After the dumbbell has gone past the midline of your body. Hold a dumbbell in one hand and lie on your back on a flat bench with your feet flat on the floor.
Start with low weight until you are used to it! Lift the weight up in a semicircular motion like you were giving a one-arm hug. Shoulders Hold the dumbbell out to the side at chest level with your elbow bent and palm facing up.
Grab the bench near your hip with your free hand. In a controlled fashion. Move your feet back. Exercise Ball Mechanics Type: Same as the regular Push-Up but with your hands in a close or wide position. Keep your head and neck in line with your body so that your are looking down toward the floor. The higher the stand the greater intensity of the exercise! At this point. Your body should remain straight throughout this exercise. This is the starting position. Kneel down on the floor and place your hands flat on the floor and slightly wider than shoulder width apart.
You can also do this with a weight plate on your back! With your shoulders directly over your hands. This causes you to use more of your stabilizer muscles and gives you a better overall workout.
This is just like the normal Pushups but you put your lower shins on an exercise ball. If you need to reduce the intensity of this exercise you can perform the pushup from your knees. Keep your elbows as straight as you can. Lower dumbbell in semicircular motion behind head as far as possible without pain.
Start with your hands flat against the inside plate of the dumbbell at arms' length above chest. Return dumbbell to starting position. Exhale on the way up. Same as the Barbell Bench Press but with a grip that is as wide as you can go safely.
Same as the Decline Barbell Bench Press but with a wider grip. Do not go below a degree angle. Cross one foot over the other. Sit on one bench facing the other. Using your hands to support your weight. Do not move your elbows! They should stay in the same place at all times. Slowly raise back up to the start position by straightening your arms. You can also place a weight plate on your upper legs for added resistance!
Triceps Other Muscles Worked: Lie on a bench and grasp a short bar with a narrow overhand grip. Extend the arm back to the starting position. Slowly lower your body toward the floor by bending your elbows until your upper arms and forearms form a right angle. With your arms extended. Chest Equipment: Place two flat benches parallel to each other. Lower the bar by bending the elbow. Go down to your forehead. Squeeze and then slowly return the handle to the starting position.
You can also do this seated with a back support bench. Slowly lower the rope behind your head. Keep your upper arms and elbows firmly in place next to the sides of your head. Feeling the contraction in your triceps. Grasping the rope in both hands. Attach a rope to the bottom pulley. With your right hand.
Pull the handle down so that your upper arm and elbow are locked in to the side of your body and your upper arm and forearm form a right angle. Your elbows should be pointing straight up. Finish your desired number of reps.
You should be standing directly in front of the weight stack. Keeping your arms close to your sides. With a dumbbell in each hand. Lie on a flat bench. Hold a barbell with both hands with a close grip. Reverse this action to return to the starting position. From this position. Position yourself face up on an incline bench. Using an EZ bar. If you can't perform regular dips with your bodyweight. Follow the directions on the machine that you use. Hold a barbell with hands a little closer together than shoulder width.
Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Lie on a incline bench and position your head at the top. Return to the starting position. Keep your upper arms close to your head. To work the triceps. Leaning over would work more of the lower chest. Can also be done with straight bar. Keeping your upper arms close to your head at all times! Start with your forearms and biceps touching.
Return slowly to the starting position. Place a bench sideways in front of a high pulley machine. Keep your right elbow and upper arm against your inner thigh at all time. Hold a stirrup handle attachment that is connected to a high pulley with your right hand. Press the bar out in a semicircular motion until elbows are locked and your arms are parallel to the floor.
Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms down. Face away from the machine and kneel. Extend your arm down in a semicircular motion until arm is vertical and your elbow is locked. Keep your right knee bent and your upper thigh parallel to the floor. Kneel on your left knee with your left side toward the machine. Place your head and front of your upper arms on the bench. Position bar behind head. Your head should be towards the attachment.
Return to starting position slowly. Squeeze your triceps. Keep upper arms close to your head and parallel to the floor with your lower arms vertical to the floor.
Using a tricep rope. NEVER move your elbows or upper arms! Lie on your back with your head close to the end of the bench. Hold barbell or EZ Curl bar with hands about 8 inches apart. Push bar up in a semicircular motion until lower arms are also parallel to the floor.
Start with your elbows bent at a 90 degree angle and your upper arms vertical. Position yourself face up on the bench of a seated row station.
Lie on your back on a flat bench with your head off the end. Never move your elbows! Lay down on a flat bench with your head at the very end of the bench.
Slowly lift the dumbbell back to the starting position where your elbows are locked or nearly locked. Do not let your elbows flare outward. Hold a barbell or EZ Curl bar with hands about 6 inches apart. Lower bar in a semicircular motion to chin. Your arms should be pointed almost straight up.
Hold a dumbbell around the end with both hands palms facing up. While keeping your upper arms and elbows completely still. Press bar to your arm's length above your shoulders. At the finish. Lie back so that the top of your head is even with the end of the bench. Holding your upper arms in a fixed position this is key.
Lower dumbbells in a semicircular motion. Then press the bar back up in a slow. Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Keep your elbows tight and your upper arms stationary throughout the exercise. Like on your back on a flat bench with two dumbbells at arm's length above your shoulders.
At the same time. Can also be done on the floor. You can support your arm if you need to with your other arm by holding on near your elbow. Extend your elbow by contracting your tricep to return to your starting position.
Hold the dumbell overhead with your arm straight. Lay on a bench with your lower back pressed flat against the bench so you don't overarch and create any pain. Don't let your upper arm move around during the exercise! Lying on a flat bench grip a dumbell with a supinated grip underhand.
The other hand should be positioned on the bicep of the arm holding the dumbbell for support. It is important to lower the dumbbell exactly to this point on your shoulder because this ensures the proper flexion angle of your elbow joint! Your elbow is the only area where movement should be occuring. The palm of your hand that is holding the dumbbell should be facing toward your feet.
Keep your palm facing down towrd the floor. If your are holding the dumbbell in your right arm you should inhale and slowly lower the dumbbell to your left shoulder. Hold one dumbbell at arms length above your chest area. Your arm should be perpendicular to the floor. With heavier weights. With all triceps exercises. If you need to reduce the intensity of this exercise you can perform the pushups from your knees instead of from your toes! This exercise is performed from a high cable attachment.
From here. Grasp the handle with a supinated palms up grip and pull yourself into position using your lats to extend your shoulders until your elbows are against your sides. Kneel down on the floor and place your hands flat on the floor. Can also be done on a Smith machine. Squeeze tricep at the top. Lower bar until it touches about 1 inch below nipples. Keep elbows in close to your sides at all times. Press bar back to starting position. Press dumbbell back in a semicircular motion until entire arm is parallel to the floor.
Sit at the end of a bench with your feet flat on the floor. Hold dumbbell in your right hand with your palm facing in. Draw right upper arm to your side. Pull upper arms up to your sides. Press dumbbells back in a semicircular motion until entire arm is parallel to the floor.
Hold barbell or EZ Curl bar with your hands about 6 to 8 inches apart. Hold dumbbells with your palms in. Raise bar overhead to arm's length.
Sit at the end of a flat bench with your feet firmly on the floor and your back straight. Squeeze your triceps at the top.
Lower bar behind your head in a semicircular motion until your forearms touch your biceps. Never move your elbows or upper arms! You can do this with one arm at a time as well. Sit at the end of a flat bench with your feet flat on the floor. Bend over as far as possible.
Press the weight back up. With your elbows held in place and squared. Sit on a bench with a straight back. Grasp one end of a dumbbell with both hands palms up and raise it above your head. Squeeze triceps at the top. Switch arms after a full set. Can also be done with one dumbbell at a time. Bend over until your upper body is parallel to the floor.
Bend over until upper body is parallel to the floor. Pull your right upper arm to your side and keep your lower arm vertical. Hold two dumbbells. Pull your upper arms up to your sides but keep your lower arms vertical. Hold dumbbell in your right hand with your palm in.
NEVER move your elbow or upper arm! Can also be done with two arms at a time. Put your right hand on your left elbow to help keep it steady.Place back of wrist on your knee.
This exercise is performed from a high cable attachment. Maintain eye contact with the weight throughout the lift. Can also be done with a barbell or cable. Lie face down on an incline bench that is set at 30 degrees. Isolation Tips: Keep your arms straight. Your arm should travel straight up until it is pointing at the ceiling.
Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms down.
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