ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Mind over matter fitness

Updated on October 12, 2015

Bench Press

The bench press is one of the most important upper body exercises there is. The reason being is that everybody wants that muscly chest for summer. The bench press is a great compound movement that allows you to use a range of muscles so your building more than just your chest at the same time. The muscles involved in the bench press are pectoralis major, deltoids, serratus anterior, coracobrachialis, scapulae fixers, trapezii, and the triceps.

For this movement a good rep range would be from 6-12 reps of 3 or 4 sets.


Bench Press

The Deadlift

The Deadlift is the lift that requires the most from your body as it uses the posterior chain muscles. This movement is great for building your entire body and that is the reason it is a top 5 exercise. After a heavy Deadlift gym session you will and should need to take a breather and I also recommend drinking plenty of water prior and throughout the Deadlifting as this exercise will really drain your body resources. From personal experience I was once with a friend and we decided we would Deadlift for an hour, however, after about 30 minutes I was really feeling it. I pushed myself and I did one more set which was a mistake as soon as I dropped the 180kg Deadlift I felt lightheaded so I proceed to the bathroom to fill up my water and get some fresh air. I then Passed out in the bathroom and fell to the ground I came around quickly and took deep breaths and drank some water I then proceeded to the changing room to get some money to get a coke from the vending machine as an emergency as I knew my body needed some nutrients quickly. After about 5-10 minutes I seemed to come right around and back to normal again. So from personal experience take it easy when dead lifting and make sure to take breaks in between sets.

The deadlift will build: Gripping Strength, cardio respiratory fitness, core stability and all of the muscles worked in the movement which you can see below in the Image.

For this movement a good rep range would be from 6-12 reps of 3 or 4 sets.

Deadlift

Source

Shoulder Press

The shoulder press is an all time favorite for myself personally as this is the exercise that I have made serious shoulder gains with. This exercise is the best one for building strength with your shoulders, however, it is easy to get injured while performing this exercise so practice form before adding additional weight. You can see the muscles worked in the image below.

For this movement a good rep range would be from 6-12 reps of 3 or 4 sets.

Shoulder Press

Source

Squat

The squat is the king of the lower body exercises as it will seriously add mass to your upper legs. My legs did not start to grow until I took up squatting every week. A lot of people slack on legs and skip doing them but there just as important as building your upper body. You cant build a house without a foundation and the same applies to bodybuilding. The squat will also drain you so take plenty breaks in between sets. This is a great exercise to build thick quads and hamstrings. Check the Image below for Muscles used.

For this movement a good rep range would be from 6-12 reps of 3 or 4 sets.

Squat

Source

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)