BODYBUILDING EXERCISE
We have a large section of bodybuilding exercises. We have exercises for almost every body part to make you fit and your every body part. You will find these bodybuilding exercises very interesting - We have given in these exercises step by step guide and tips for how to perform these exercises. Click on any exercise that you want to perform and get the body which you wanted years back.Sometimes when you're doubtful about the authenticity of information on body building it's a challenge to pick the outstanding recommendations from the bad advice. There's so much wordiness on body building that it's often very hard to know from where to start. The purpose of this site is to bring the benefits of various nutritional, bodybuilding and weight loss supplements to your attention so that you may be aware of some additional tools to build rock hard muscles and become a true bodybuilder.
Shoulder Press Deltoid Exercise for wide round Herculean shoulder muscles
Seated Shoulder Press—- Exercise is the best shoulder muscle mass builder. Check how to do seated shoulder press exercise to build massive deltoids.Shoulder Press remains the grand-daddy of all shoulder Exercises to build big, round shoulder muscles.
Purpose—- To Build Muscle Mass in the shoulders{ emphasizes on front and side deltoids }
Seated shoulder press has been the favorite deltoid exercise with bodybuilders as it build muscle fast and is a power move.
Execution Technique —- You can use either a Machine or Free weights to perform Shoulder Press. Free Weights are undoubtedly the best way. But in case you have an injury problem prefer the machine press
Grips– Hands are positioned shoulder width apart.
Steps —-
1. Sit on an exercise bench and grab a bar with overhand grip.
2. Now press the weight above the head.
3. Now lower the bar under controlled motion until it reaches back to starting position.
Points to remember —-
Remember exert while you exert.
Perform a warm up with 50% weight for 1-2 sets.
Always perform the Shoulder Exercises before you perform triceps. This sequence is very important because if you do triceps before shoulders, the triceps will fail before deltoids and you cannot lift heavier in shoulder press thus not stimulating delts enough.Just to it.
Barbell Press Exercise - Seated/Standing shoulder exercise
Purpose —-To Build Muscle mass in the front and side deltoids.
Execution —-
Military Press can be done both seated and standing. The seated version demands more strict form.
Grip —- A shoulder width apart grip is excellent.
Steps —-
Sit at one end of a bench and grab hold of a barbell with overhand grip holding the bar at shoulder level.
Now lift the bar overhead until the elbows are nearly locked.
Lower the weight back to starting position.
Points to Remember —-
> Exhale while you exert.
> Keep the motion smooth.
Clean and Press Exercise - for a whole body workout.
Clean and Press Exercise —-is a complete body workout involving almost all major muscles. Check how to do Clean and Press Exercise to build shoulder muscles and total body density and power.
Purpose —- To Build Muscle Mass in the shoulders and whole body power.
Clean and Press Exercise involves the shoulders, legs, triceps, trapezius and back muscles making it a whole body workout.
Execution Technique —- This exercise is performed using a bar held in overhand grip.
Grips —- Hands are positioned shoulder width apart.
Steps —-
1. Hold a barbell in squat position with an overhand grip.
2. Now using the legs lift the bar with arms straight up to shoulder height. At this point you are at the starting position of shoulder press exercise. This is the midpoint position.
3. Now press the weight overhead, then bring it back to midpoint position.
4. Just reverse the cleaning movement and get the weight back on the floor.
Points to remember —-
> Remember exert while you exert.
> Perform a warm up with 50% weight for 1-2 sets.
Always perform the Shoulder Exercises before you perform triceps. This sequence is very important because if you do triceps before shoulders, the triceps will fail before deltoids and you cannot lift heavier in shoulder press thus not stimulating delts enough.Just to it.
Lateral Raises - Build Side deltoids
Purpose—- To Build middle { outside } head of deltoid muscle.
Make Lateral Raises a regular part of your shoulder workout. Its a must do exercise.
Execution Technique —-
This exercise is performed using a pair of dumbbells.
Steps —-
1. Hold a dumbbell in each hand and bring the weights together in front of you. The palms should be facing each other.
2. Now bend your elbows and raise the dumbbells to your sides.
3. Lift them to a point slightly higher than your shoulders.
4. Now lower the dumbbells in a controlled manner back to the starting position.
Points to remember —-
> Remember to exhale while you exert.
> Form is a very important part of this exercise.. Don’t just swing your arms. Keep controlled motion throughout the exercise.
> Perform a warm up with 50% weight for 1-2 sets.
Always use weights which you can comfortably handle. This is not a power exercise. Also heavier weights have a greater chance of injuring your rotator cuff muscles.
Always perform the Shoulder Exercises before you perform triceps. This sequence is very important because if you do triceps before shoulders, the triceps will fail early and you cannot lift heavier in shoulder press thus not stimulating delts enough.Just to it.
Front Dumbbell Raises Exercise to Build front deltoid muscle
Front Dumbbell Raises —- are an excellent exercise to isolate front deltoid Muscle. Learn the correct technique and blast your shoulders.
Purpose —- To Build Muscle Mass in the front head of deltoids.
A high range exercise works exceptionally well for the front head of Deltoids.
Execution Technique —- Front Dumbbell Raises exercise can be done standing as well as seated with a pair of dumbbells. Seated version calls for strict form and prevents cheating.
This exercise is done in an alternating movement.
Steps —-
1. Stand straight with a dumbbell in each hand. Let the dumbbells hang in front of you with back of your hands facing forwards.
2. Raise one dumbbell {say right } in front of you till it reaches just above shoulder level.
3. Now lower the weight {right} while raising the left in front of you.
4. Perform this exercise in this alternating manner.
Variation —- This exercise can also be done both arms at a time called Double Dumbbell front raises.
Another variation is the overhead front raise wherein the arm is raised in front but overhead above the shoulder level as much as possible.
Points to remember —-
Remember exhale while you exert.
Keep a controlled motion and avoid jerky movements
Concentrate on training the front delts and raise dumbbells in front of you and do not raise outside the body.
Try to avoid trapezius action as much as possible.
Avoid arching of the lower back.Just to it.
Dumbbell Shoulder Press - Build Bigger Shoulder Muscles
Dumbbell Shoulder Press is an Excellent Exercise to build front and side deltoid muscles. Watch how to do it correctly and blast those delts.
Dumbbell Shoulder Press is an excellent variation to Barbell Shoulder Press. And added to the fact that dumbbells allow a full range of motion, dumbbell press is a very significant exercise to build front and side deltoid muscles.
Purpose —- To Build Muscle Mass in front and side of deltoids.
Dumbbell Press is an excellent exercise. Whenever you want to add more sets to Shoulder exercises, do it with this exercise.
Execution Technique —-
This exercise is performed seated on a bench with a dumbbell in each hand.
Steps —-
1. Sit at the end of a flat bench holding a dumbbell in each hand with palms facing forward.
2. Lift the dumbbells overhead until they nearly touch at the top and then lower them as low as possible.
3. Fell a good stretch at the bottom and then continue with the next rep.
Points to remember —-
> Go as heavy as possible.
> Keep it under controlled movement.
Just to it.
Dumbbell Press
When it comes to the best exercise with the best range of motion for Shoulder muscles, Arnold press stands out from the crowd. It gives a wide range of motion as you lower the dumbbells well down in front giving that maximum stretch other shoulder exercises lack.
Purpose —- To Build Muscle Mass in the front and side heads of the deltoids.
Arnold is an excellent alternative to Shoulder Dumbbell press and can be used to spice up your workouts. I perform Arnold press and shoulder dumbbell presses on alternate weeks for variety in my workouts.
Execution Technique —- This exercise is performed standing with a pair of heavy dumbbells.
Steps —-
1. Stand straight holding a dumbbell in each hand. Raise the dumbbells to shoulder position with palms facing you.
2. Now press the dumbbells overhead just like dumbbell presses but twisting them so that palms face forwards at the top of the movement.
3. Now lower the dumbbells in a reverse movement.
Points to remember —-
> Remember exhale while you exert.
> Keep a controlled motion and avoid jerky movements
> Keep a strict form.
> Do not lock your arms overhead.
Just to it.
Upright Rows to Build Traps and Deltoids
Heavy Upright Rows —- is an excellent exercise to Build huge Trapezius muscles and create that delto-pectoral separation bodybuilders crave for. Check the Barbell and Cable Upright Rows.
Purpose —- To Build Muscle Mass in Trapezius Muscles.
Heavy Upright Rows along with Shrugs build massive traps.
Execution Technique —–You can use either a Smith Machine, Free weights or Cable to perform Upright Rows.
Grips —- Upright Rows can be done with both narrow grips and wider ones. The narrow grip focuses on Trapezius and wider focuses on entire shoulder girdle. Also the wider grip allows some cheating movement thereby allowing you to lift more weight.
Steps —-
1. Hold a bar with a narrow overhand grip and let it hang in front of you.
2. Lift the bar and get it as close as possible to the chin using your arms and elevating your shoulders to squeeze your trapezius muscles.
3. Now lower the bar under controlled motion until it comes back to starting position.
Points to remember —-
> Remember exhale while you exert.
> Keep a controlled motion and avoid jerky movements
> Keep your back straight.
Cable Upright Rows —-
Cable Upright Rows are an excellent variation wherein you use a cable instead of Barbell. The stricter form and constant resistance makes this exercise more effective.
Trapezius Exercise / Shrug Exercise - The best way to Build Trapezius Muscles
Along with Upright Rows, Shrugs help build massive traps. Heavy Shrugs and Upright Rows to build trapezius, shoulders and define them.
Shrugs can be done with extremely heavy weights making your traps look huge and create a full neck.
Purpose —- To Build Muscle Mass in trapezius
Execution Technique —- This exercise is using dumbbells or a barbell. Dumbbell Shrugs will give better range of motion.
Steps —-
1. Stand upright with a dumbbell in each hand. Let hands be on sides.
2. Raise your shoulders without bending elbows as far as possible getting them closer tp ears.
3. Release and return to start position.
Points to remember —-
> Go as high as possible
> Go full range.
> move only shoulders and keep rest of body steady.
> Done along with Heavy Upright Rows , shrugs will help build a thicker neck.
Dumbbell Shrugs Exercise- Build Trapezius muscles now
Want to really thicken your traps? Then Dumbbell shrugs are an excellent exercise to build trapezius muscles. Check the execution steps and correct technique to blast your traps now.
An excellent alternative to Barbell Shrugs, the dumbbell shrugs also allows to lift heavy weights with a better & longer range of motion.
Purpose —- To Build and thicken the traps.
Steps —-
1.Stand upright with a pair of dumbbells hanging by your sides.
2.Raise your shoulders both sides as high as possible. You should try to touch your shoulders to your ears.
3.Feel the contraction for a moment and get back to standing position.
Points to remember —-
> Exhale while you exert
> Go full range of motion.
Most Important Thing Shoulder Workouts - Shoulder Workout Routines for Big Shoulders
Shoulder Workouts —- for Building massive and ripped shoulder muscles. Also includes Complete Shoulder Workout Routines for Bodybuilders for faster mass and definition.
Beginner Shoulder Workouts —-
Sample Beginner Shoulder Workout
Shoulder Barbell Press - 4 sets of 10,8,6 and 4 reps.
Lateral Raises - 3 sets of 12, 10 and 8 reps. Keep reps higher to reduce rotator cuff tension.
Barbell Shrugs - 3 sets of 10,8 and 6 reps.
Sample Beginner Shoulder Workout
Shoulder Machine Press - 4 sets of 10,8,6 and 4 reps.
Front Raises - 3 sets of 12, 10 and 8 reps
Dumbbell Shrugs - 3 sets of 10,8 and 6 reps.
Sample Beginner Shoulder Workout
Shoulder Dumbbell Press - 4 sets of 10,8,6 and 4 reps.
Cable Lateral Raises - 3 sets of 12, 10 and 8 reps
Upright Rows - 3 sets of 10,8 and 6 reps.
Sample Beginner Shoulder Workout
Seated Dumbbell Press - 4 sets of 10,8,6 and 4 reps.
Bent over Raises - 3 sets of 12, 10 and 8 reps
Upright Rows - 3 sets of 10,8 and 6 reps.
Sample Beginner Shoulder Workout
Arnold Press - 4 sets of 10,8,6 and 4 reps.
Lateral Raises - 3 sets of 12, 10 and 8 reps
Barbell Shrugs - 3 sets of 10,8 and 6 reps.
Sample Beginner Shoulder Workout
Clean and Press - 4 sets of 10,8,6 and 4 reps.
Front Raises - 3 sets of 12, 10 and 8 reps
Bent Over Cable Laterals - 3 sets of 12, 10 and 8 reps
Dumbbell Shrugs - 3 sets of 10,8 and 6 reps.
Advanced Shoulder Workouts —-
Sample Advanced Shoulder Workout
Shoulder Barbell Press - 4 sets of 10,8,6 and 4 reps.
Upright Rows - 3 sets of 10,8 and 6 reps.
Bent Over Lateral Raises - 3 sets of 12, 10 and 8 reps
Barbell Shrugs - 3 sets of 10,8 and 6 reps.
Sample Advanced Shoulder Workout
Seated Dumbbell Press - 4 sets of 10,8,6 and 4 reps.
Arnold Press - 3 sets of 10,8 and 6 reps.
Front Raises - 3 sets of 12, 10 and 8 reps
Lateral Raises - 3 sets of 12, 10 and 8 reps
Upright Rows- 3 sets of 10,8 and 6 reps.
Sample Advanced Shoulder Workout
Shoulder Press - 4 sets of 10,8,6 and 4 reps.
Dumbbell Press- 3 sets of 10,8 and 6 reps.
Lateral Raises - 3 sets of 12, 10 and 8 reps
Bent Over Cable Raises - 3 sets of 12, 10 and 8 reps
Upright Rows - 3 sets of 10,8 and 6 reps.
Biceps Exercise
Beginner bicep workout - workout for first 8 weeks
Barbell bicep curl - 5 x 10 reps
Seated dumbell curl on incline bench - 3 x 8 reps
Barbell preacher curl - 3 x 10 reps
Reverse barbell curl - 3 x 12 reps
Intermediate bicep workout - workout for second 8 weeks
Barbell bicep curl / Dumbell preacher curl superset
5 sets. 10 reps on barbell and 6 reps preacher
Seated dumbell curl on incline bench - 4 x 8-10 reps
Dumbell concentration curl - 3 x 8 reps
Reverse barbell curl - 3 x 12 reps
Advanced bicep workout - workout for third 8 weeks
Barbell bicep curl / Seated dumbell curl on incline bench superset
6 sets. 10 reps on barbell and 6-failure reps bench curl
EZ bar bicep barbell preacher curl - 2 x 6-8 reps, 2 x 4-6 reps (heavy weights!)
Single arm cable bicep curl - 3 x 8-10 reps
Dumbell concentration curl - 3 x 8 reps
Standing dumbell hammer curl - 3 x 10
Reverse barbell curl - 3 x 12 reps
