Here are the best strength-building exercises and how to perform ’em properly!
Everyone wants to gain strength and power, but do you know what are the best exercises that will help you achieve this goal? While there’s a time and a place for almost any exercise under the right circumstance, some movements are simply more effective than others. Take a look at these 4 strength-building exercises and try to include ’em in your daily routine:
1. Squats. If you perform squats safely and effectively you’ll get the best results. Try variations like the goblet squat if you want more core strenght. Because the load is held in front, the core works harder, while your legs work to control your movement down and stand back up. All you have to do is to: hold a dumbbell with both hands at chest level and keep your feet shoulder-width apart with your toes pointing outwards, push your butt back and descend until your elbows reach the inside of your knees; press with your heel into the floor, pause at the bottom of the squat, and return to a full standing position.
2. Planks. Planks strengthen your entire body: core, shoulders, arms, and glutes. It’s the best exercise you can try before you attempt heavy weight exercises. To perform it correctly get into pushup position on the floor, bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders and your body should form a straight line from your head to your feet. Hold the position for as long as you can.
3. Push-Ups. This basic exercise is great for your upper body muscles like deltoids, chest and triceps. Get into a plank position with your hands firmly on the ground. Stabilize your lower body by keeping your toes into the floor. Your entire body must be in a straight line from head to toe and you gotta engage your glutes and hamstrings. Lower your body until your chest grazes the floor. Exhale as you push back to the starting position.
4. Glute Bridges. Building glutes strength is very important for every athlete, because it can reduce the risk of injury to the hips, knees and ankles. To perform this exercise correctly position the back of your shoulders across a stable bench and keep your feet in the ground, about six inches away from your butt. Try to rise up into a bridge position by squeezing the glutes and pushing through your heels. The knees have to be bent at 90 degrees and the glutes, core and hamstrings have to be totally engaged. Lower the hips down and repeat it several times.
By the way, READ THESE BEST 5 WAYS TO IMPROVE UPPER CHEST:
If you want thicker pectoral muscles and you feel like you’ve hit a plateau when it comes to chest training, you need to start making some changes in your daily workouts. You can gain more strenght and thickness in this area by using the next tips&tricks!
1. Always start with the incline bench press. This is the best way to bring your upper pecs out and improve `em. It may be a little hard in the beginning, but you’ll force the fibres to lift more and this will trigger growth and strenght. It’s very important to do this in the beginning of your workout. Try to do a few more reps and don’t be afraid to use a slightly more challenging weight. Don’t forget that harder work equates to more muscle growth.
2. Forget about the fixed bench. You’ll get better overall upper chest development if you use a variety of incline bench positions. The adjustable incline bench should be your best friend from now on.
It’s best used with dumbbells or in the Smith machine and it can target the muscle fibres in different ways if you’re using it various inclined positions. Just give it a try!
SEE ALL 5 WAYS TO IMPROVE UPPER CHEST.