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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

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