Barbell curls

       Barbell Curls: Wide-Grip Barbell Curls

   Instruction

·        Wide-Grip Barbell Curls is a variation of barbell curls that emphasizes the inner portion of your biceps. To perform Wide-Grip Barbell Curls, grasp the barbell with as wide of an underhand grip as is comfortable, and stand with your feet about shoulder-width apart, as shown in Figure 3. While keeping your back straight and your head up, focus on your biceps and lift the bar upwards toward your chest.

·        When your forearms touch your biceps, you've reached the final position shown in Figure 4. As with regular barbell curls, when you perform Wide-Grip Barbell Curls you should keep your upper-arms at your sides, motionless, and don't lean back or swing the weight. Although a wide-grip is shown in Figures 3-4, you can alternatively use a medium-grip, if you would like.

                                                                                            

         Variations of Barbell Curls: Close-Grip Barbell Curls

• ·        Close-Grip Barbell Curls is a variation of barbell curls that emphasizes the outer portion of your biceps. Performing Close-Grip Barbell Curls is similar to performing the wide-grip variety, except that you hold the bar with about 12 inches of separation between your hands, as shown in Figure 5. Focus on your biceps as you lift the bar upwards toward your chest until your forearms touch your biceps, as shown in Figure 6.

• ·        Your upper arms and elbows should remain at your sides and motionless while you move the barbell, and be careful not to lean back or swing the weight. Contract your biceps at the top and then lower the bar under steady control.

                                                                                                                                                      

Barbell push press

Barbell push press

          

                          

         Instruction:

·        This press allows you to load up the most weight (or do more reps) above all other overhead pressing moves. It's considered a bit more of a whole-body movement for developing explosiveness, so you lose some of the isolation effect if you do this same movement seated.

·        With the barbell atop your upper chest, bend your knees slightly and explode upward on the balls of your feet while pressing the bar overhead. Your lower body, core, delts, triceps, and upper Pecs are all involved.

·        This is considered more of a strength/power movement than a bodybuilding exercise, but building more strength here can help you load up more plates in any number of other lifts. Moreover, doing movements that engage a great deal of muscle mass boost muscle-building hormones better than movements that don't.

·        Because this variation uses so many muscle groups, don't do it every workout. When you do use it, perform it first in your workout, after warming up well.

·        For bodybuilders, this isn't the exercise to do every shoulder training day, but it's a great choice for increasing strength and power during an offseason phase.

Barbell Bench Press

 Barbell Bench Press

      

                               
How to Bench Press: 

·        Lie on a flat bench, feet flat on the floor, and eyes positioned directly under the bar. Grasp the bar using a wider than shoulder width grip.

·        Arch your lower back and push through your heels so that your weight goes onto your butt and shoulder blades. Keep your butt on the pad.

·        Un rack the bar, and position it directly above your upper chest. Keep your elbows tucked at about 45° to your torso.

·        Lower the bar it until it touches your nipples. Press the bar back up to the start position. Repeat.

introduction

INTRODUCTION

Fitness is very important in day to day life. Nowadays due to all the work pressure people are not getting time for fitness and are getting lazy. and due to their jobs of sitting in front of computer they are getting weak and by not getting time for workout, are not able to be in proper shape. so this is my blog to show people some very important gym exercise to keep their whole body fit....