The fitness world is full of several gimmicks and promises that are completely untrue. Instead of wasting money on programs and supplements, why don’t you focus on learning some key adjustments to the exercises that you already know.
This list is dedicated to helping you get the most out of each and every workout.
Arnold Dumbbell Shoulder Press
Arnold Schwarzenegger is the king of body building, and it’s not surprising that he invented a few exercises during his path to greatness. The standard dumbbell shoulder press only targets the front deltoids. However, doing it Arnold’s way will activate the front, side, and rear sections of the deltoid muscles.
In order to do the Arnold dumbbell press, you must first begin the exercise with the weights at your chest. The dumbbells should be facing you. Next, you are going to lift them and turn them out at the same time. The dumbbells should be in the standard position of the shoulder press at the peak of the lift. On the way down, rotate the dumbbells back to the starting position.
This exercise should be done with moderate weight at first. You will feel a burning sensation in all areas of your shoulders, but that’s a good thing. The Arnold dumbbell shoulder press is one of the best exercises that you can do.
Dumbbell Bench Press A Twist
Like the Arnold shoulder press, this exercise will require you to turn the dumbbells outward at the peak of the lift. The exercise begins with the dumbbells parallel to your body, and then you press and rotate them up.
You will also need to rotate them back to the initial starting position on the way down. The simple twisting motion will activate more areas of your pectoral muscles. This exercise should be done with a moderate weight as well.
Dumbbell Bicep Curl With Fingertips
Everyone knows that you must curl heavy weights to build bulging biceps. However, many people are not sure how to build rock hard bicep peaks. But, it’s really not that difficult. Instead of doing a standard bicep curl, try lifting the weight with just your fingertips.
Perform the same motion that you do on a standard bicep curl, but only use your fingertips during the exercise. Be sure to squeeze your biceps at the top of the lift. Moderate to light weights should be used for this exercise. It’s more about the technique than anything.
Reverse Shoulder Shrugs
Most people do shoulder shrugs the standard way. However, by doing a reverse shoulder shrugs, you will activate the rear fibres of your trapezius muscles.
To perform this exercise, stand in front of the bar, and then reach for it behind your back. Then, perform the shrug as you would normally. Of course, this exercise must be done with a light amount of weight at first.
Calf Raises With Varying Foot Positions
Calf raises are a great exercise to build well defined calf muscles. But, there are a few different ways to activate the other areas of the calf muscle. Instead of doing the basic calf raise, point your toes inward. This may seem awkward at first, but this style of foot positioning will build the outsides of your calf muscle.
After you have tried the calf raise with your feet positioned inwards, position them outwards. The heels of your feet should almost be touching. Outward facing calf raises will attack the inner head of the calf muscle. The standard calf raise only hits the centre of the muscle, but now you can isolate each section of the calf.
Leg Raises With Pauses
When trying to build well defined abs, leg raises are one of the most respected exercises that you can do. But, did you know that there is an even greater way to make this exercise more effective?
The next time that you do leg raises, pause at the beginning, middle, and peak of the exercise. Try to hold each position for 5 to 10 seconds. You will feel an incredible burning sensation in your lower and middle abs. This exercise is brutal, but it will give you those rock hard abs that you have always dreamed of.
Extreme Wide Grip Barbell Bench Press
The barbell bench press is the most common exercise that most people do to build a bigger chest. However, there are many different variations to this exercise that can make it more effective.
An extremely wide grip bench press will grow your pectoral muscles wider than ever. This exercise should be performed on a smith machine, but it could also be performed with a free weight barbell as well. You should start this exercise off with light weights. Simply grab as far as possible on each side of the barbell. Then, bring the barbell down to your chest and press it as many times as possible. This exercise will help you build that wide chest that so many people are lacking.
Single Leg Press
The leg press is a machine that most people load up with too much weight. Instead of racking up heavy weight on the leg press, why don’t you try something different? Place a 45 lb weight plate on each side of the machine. Next, sit down and only use one leg to lift the weight up. Your foot should be in the centre of the footpad. Press the weight as many times as possible with each foot. This exercise will help you build powerful and toned quadriceps.
Body building isn’t just about putting up heavy weights. As you can tell by reading this list, small adjustments can actually have huge effects. Are you ready to leave your ego at the door?
It’s time to lift smarter and not just harder. Only use these exercises if you are serious about getting gains and shaping up like never before.