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Posts Tagged ‘Dumbbells’
Monday, August 30th, 2010
This is a compound exercise that primarily trains chest muscles, with the shoulders, lats, and triceps targeted as secondary muscles. Moving the weights from over and behind your head over your chest helps build muscle volume and strength. You will need a straight bench to lie on, as well as a dumbbell that you can safely push in an arc over your head. The dumbbell that you are using should be solid, meaning no removable parts. Using a dumbbell with removable plates will only pose risk of injury when the plates fall apart.
Start by lying flat on the bench. The occipital part of your head must be resting at the edge of the bench, while the rest of your head is off the edge. Your hips should be free from the bench as well. Plant your feet squarely on the foot rest with your toes pointing forward. If the bench you are using is not equipped with a foot rest, plant your feet on firmly on the floor at the sides of the bench, maintaining a 90 degree angle on your knees.
Grasp the dumbbell by crossing your hands placed in one of the inner side of the dumbbell. Your thumbs act as a stabilizer for the bar, while your fingers hold the heaviest part of the dumbbell. With a bend on your arms, hold the dumbbell over your chest. Maintain this as your starting position.
Keeping your arms straight and your elbows locked inhale as you lower the dumbbell over your head. You must create an arc with this motion. Your hands should be way over your head, your hands lower than your head, and the free side of the dumbbell hanging over the floor. You know you are doing the proper execution when you feel your chest muscles stretching.
Hold the position for a second, then exhale as you bring your arms back to starting position. Maintain the slight angle of your elbows, with your arms straight. Be sure that the dumbbell is over your chest as your end position. Repeat with the prescribed number of sets.
If you are new to this exercise, have a spotter hand you the dumbbell and see if you are doing the correct form throughout the entire set. If you cannot find a solid dumbbell, make sure that the plates are secure and will not fall off on your face as you do the exercise. A barbell or an ez-bar can be used to intensify the training.
If you would like a workout that explains some great dumbbell work in detail, than take a look at the P90x extreme workout, and Chalean Extreme
Tags: Bent-Arm Dumbbell Pull Over, chest muscles, Do Bent-Arm Dumbbell Pull Over, dumbbell, dumbbell weights, dumbbell workout, Dumbbells, shoulders, triceps
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Wednesday, August 25th, 2010
 The dumbbell fly is a type of isolation exercise that trains the chest muscles. The chest muscles build strength as you lift the dumbbells together over your head by isolating the contraction on the chest muscles. A flat bench and a pair of dumbbell is all you need to perform this exercise.
Be sure to do your stretches and warm ups before doing this exercise. Place the bench on the flat surface and choose a set of weights that you can carry while lying downs. Sit on the bench with your feet should be flat on the floor with your knees bent. Place the weights on top of your thighs and lie down. Your head should rest fully on the surface of the bench with your back straight. Lift the weights by pushing them one by one with your thighs so you can hold them at chest level.
Push the weights upwards the same way you are doing press exercises. Difference is, instead of locking your elbows straight, bent them a bit in a 70 degree angle. The dumbbells are then brought close together while maintain a straight back and shoulders. The dumbbells are held high at chest level with your palms facing each other as your starting position.
Inhale as you slowly and carefully fan out your arms in an arc to your sides, maintaining the slight bend of your elbows. Doing so will prevent pulling and tearing the tendons located in your biceps. Maintain the position of the dumbbells by preventing your wrists from twisting. The dumbbells should be at the level of your chest at the end of this maneuver.
Hold the position for a second and exhale as you bring your arms back to starting position. You must maintain the contraction of your chest muscles throughout the exercise to isolate the activity in that area. Repeat by doing the recommended number of reps and sets.
The P90x routine has some great chest building workouts, Insanity workout will definitely tone your chest too.
Tags: dumbbell fly workout, dumbbell flys, dumbbell workout, Dumbbells, dumbell, dumbell flys, dumbell workout, flys, how to do dumbbell flys
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Tuesday, August 10th, 2010
This compound exercise helps you train your pectorals or chest muscles along with your shoulders. The bench is now inclined to an angle of 30 to 45 deg depending on your preference although an angle of 30deg is preferred for beginners. The inclined dumbbell fly helps improve muscle strength of your chest muscles as well as your shoulders. All you need is a pair of dumbbells and an inclined bench.
 Straddle the bench with your feet placed firmly on the ground. This will help stabilize your movement as you lift the weights. Place your dumbbells on top of each thigh while holding them with your hands as you place your back flat on the back rest. Your neck, shoulders, and back should be straight. Push the weights up with your thighs as you lift the weights. Your starting position should be with your arms placed in front of you at chest level. Your palms should be facing each other and your elbows slightly bent. Maintain this position by contracting your pectorals as well as your shoulder muscles.
Exhale as you slowly fan your arms out, maintaining the slight bend at the elbows. Maintain the tension in your chest and shoulders as you guide your arms to your sides. Your weights should be at the level of your chest and your elbows relatively lower. This will result to a forward projection of your chest.
Pause for a second, then inhale as you go back to starting position. As you close your arms, maintain the angle of your elbows stable and do not place your forearms close to your chest. Keep your back straight, your chest muscles contracted, and your shoulders stable on the back rest. Do not fold your shoulders forward. Repeat the procedure with the recommended number of reps and sets.
P90x extreme workout and Slim in 6 are some great workouts for building muscle and getting toned. If you are interested in a more cardio driven workout, then check out the insanity workout or Turbo Fire workout. Check out Ultimate Fitness Gear for more home workouts
Tags: butterfly dumbbell workout, chest workouts, dumbbell fly, Dumbbells, fly workouts
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Saturday, June 27th, 2009
 Too tired to head to the gym and hit those weights. Unnerved by the thought of lifting those dumbbells? Well then do not fret. There is a much easier way of developing those toned muscles without spending too much money and still maximizing your results. Resistance bands!
Resistance bands are gaining huge popularity because of their effectiveness. By employing them in your workout plan, you are able to achieve the results you want in a relatively short period. They are the perfect addition to your home workout program. You don’t have to groan while carrying them around. You can easily carry them everywhere and afford to workout in almost any place – your home, your office or in the middle of the park. Resistance bands are both light and are easily crammed into small places.
Like most resistance exercises, in order to get the best results out of resistant bands you must avoid making some mistakes. The following are some tips and advice that will help you maximize the results of your workout sessions.
- Have multiple sessions. One pull and you’re done? Bad idea! To get the most of your workout program divide it into various reps. Set resting intervals of 3 – 4 minutes between each rep. As you progress you will find that your rest interval will reduce. Doing a series of reps will give you some of the advantages a cardio session would. You will keep your heart rate raised, thereby better burning energy. Also once you are done; your body metabolism for the rest of the day will be raised. You will thus not only burn fat during your workout, but after your workout as well.
- Time your reps. A 2 minute interval during reps is not a bad way to begin. Again, as you develop, you will find yourself become better adapted to your workout sessions and consequently going for longer periods. It is important that you rest once you get tired. Straining your muscles will just hurt them and set you back for another 2 weeks of rest induced inactivity.
For a better variation you can time yourself with social events. Listen to some music. Do one rep whilst one song is playing and then rest for the next song. You could also do exercises in sync with TV commercial.
There are very many methods of using your resistance bands to work out. Ensure that you not only have enough variations to target the various muscle groups, but variations that you can easily do. Do not start with advanced methods if you just beginning. Tony Horton uses resistance bands in the 10 minute trainer workout and they can even be used in the P90X workout. Resistance bands can take the place of dumbbells and works your muscles the same as a bowflex system.
Tags: 10 Minute Trainer, Alternative To Using Weights, Dumbbells, Free Weights, P90X Workout, Resistance Bands, Tony Horton
Posted in Home Workouts, P90X, Tony Horton, Workout Equipment | No Comments »
Monday, December 3rd, 2007
On the third day of P90X my true love gave to me -
The third workout in P90X is – Shoulders and Arms
Get ready to use your dumbbells and/or resistance bands for a complete shoulders and arms workout. This workout is great for the development of your deltoid muscles and your biceps and triceps. You will be doing many works that involve pressing, curling, and fly movements, plus many extra moves that are great for developing strength and getting those muscles to show. Total Workout Time 59:53
Tags: biceps, complete shoulders and arms workout, curling, deltoid, developing strength, Dumbbells, fly movements, muscles, P90X, p90x protein bar, p90x standard kit, pressing, Push Up Stands, Resistance Bands, Shoulders and Arms, Standard Kit Bands, third workout, triceps, Wild Berry Protein Bar
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