Bodybuilding Exercises For Beginners - Part 2
Hi and hello again.
Hope things are going well down the gym using those exercises we talked about in the last article.
Here are a few more exercises that you can do to increase your muscle mass.
1.
The dumbbell curl is perfect if you are looking to build your biceps.
Holding a dumbbell in each hand bring them both up so your fore arm is almost touching your biceps.
This is a slight variation on the barbell curl we are only using a different weight.
There are a couple of variations on this particular exercise; the hammer curl is virtually the same except your palms are facing towards each other instead of up.
2.
The barbell lunge will help get bigger legs in the gym.
You have the bar on your back, and take a step forward make sure you are still comfortable.
Now lower yourself down until the calf and hamstring is touching.
You need to hold for a couple of seconds, and then move back up into the starting position.
Keep your upper body straight for this to get the most from it.
3.
The barbell step-up is good for beginners as it is quite straightforward to perform.
Standing in front of a box that is between 10-20 inches high dependent on your height and strength.
Have a barbell across your shoulders and step onto the box.
When stepping onto the box make sure you use one leg and push hard on the box while keeping the other leg straight and locked.
You could also do a variation of this exercise with dumbbells if you wish.
4.
A great exercise for building chest muscles is the bench press.
This is the one to do if you want bigger Pecs.
You basically do this by lying on a weight bench with your arms up in front of you.
You then take the weight keeping your hands about a shoulder width apart and lower the weight to just above your chest.
Hold it and rise back up.
This can also be done on an n incline bench to work the upper chest and shoulders.
5.
The lying triceps extension is the best way to build your triceps.
Also referred to as the skull crusher.
To perform this you need to lie on the bench holding the barbell with your palms facing down.
Keep your hands a little less than shoulder width.
As you lower the weight move it slightly behind your head (now you know why it's called the skull crusher) keep lowering until it almost is touching your forehead.
Hold for a second then raise it back.
Hope things are going well down the gym using those exercises we talked about in the last article.
Here are a few more exercises that you can do to increase your muscle mass.
1.
The dumbbell curl is perfect if you are looking to build your biceps.
Holding a dumbbell in each hand bring them both up so your fore arm is almost touching your biceps.
This is a slight variation on the barbell curl we are only using a different weight.
There are a couple of variations on this particular exercise; the hammer curl is virtually the same except your palms are facing towards each other instead of up.
2.
The barbell lunge will help get bigger legs in the gym.
You have the bar on your back, and take a step forward make sure you are still comfortable.
Now lower yourself down until the calf and hamstring is touching.
You need to hold for a couple of seconds, and then move back up into the starting position.
Keep your upper body straight for this to get the most from it.
3.
The barbell step-up is good for beginners as it is quite straightforward to perform.
Standing in front of a box that is between 10-20 inches high dependent on your height and strength.
Have a barbell across your shoulders and step onto the box.
When stepping onto the box make sure you use one leg and push hard on the box while keeping the other leg straight and locked.
You could also do a variation of this exercise with dumbbells if you wish.
4.
A great exercise for building chest muscles is the bench press.
This is the one to do if you want bigger Pecs.
You basically do this by lying on a weight bench with your arms up in front of you.
You then take the weight keeping your hands about a shoulder width apart and lower the weight to just above your chest.
Hold it and rise back up.
This can also be done on an n incline bench to work the upper chest and shoulders.
5.
The lying triceps extension is the best way to build your triceps.
Also referred to as the skull crusher.
To perform this you need to lie on the bench holding the barbell with your palms facing down.
Keep your hands a little less than shoulder width.
As you lower the weight move it slightly behind your head (now you know why it's called the skull crusher) keep lowering until it almost is touching your forehead.
Hold for a second then raise it back.
