Five great exercises that work the chest, arms, abs, legs and shoulders.
What do blokes want to focus on when they train? In my experience, it's the chest, arms, abs, legs and shoulders. Give these exercises a go over the next few weeks to make sure you're ready for summer.
Reps and sets
Beginners: 2-3 sets of 12-15 reps.
Muscle building: 2-5 sets of 6-10 reps.
Strength: 3-8 sets of 1-5 reps.
Muscle building: 2-5 sets of 6-10 reps.
Strength: 3-8 sets of 1-5 reps.
1. Barbell squats
Targets: Legs, butt and core.
Why? The king of all exercises.
How? Stand with feet shoulder-width apart. Hold a 20kg-80kg barbell along the back of your shoulders. Squat until your thighs are parallel. Pause at the bottom, then rise. Go straight into the next rep. Keep your knees facing out and your gaze forward. Stay tall by lengthening the distance between your sternum and bellybutton. If your heels come off the ground or you feel joint pain, you've gone too far.
Tip: Perfect a body-weight squat before you try the weighted version.
Why? The king of all exercises.
How? Stand with feet shoulder-width apart. Hold a 20kg-80kg barbell along the back of your shoulders. Squat until your thighs are parallel. Pause at the bottom, then rise. Go straight into the next rep. Keep your knees facing out and your gaze forward. Stay tall by lengthening the distance between your sternum and bellybutton. If your heels come off the ground or you feel joint pain, you've gone too far.
Tip: Perfect a body-weight squat before you try the weighted version.
2. Barbell overhead presses
Targets: Shoulders, arms and core.
Why? When I think of a symbol of strength it's generally a guy holding something overhead, like an Olympic weightlifter.
How? Hold a 20kg to 50kg barbell at your chest, hands just in front of your shoulders, palms forward. Brace your core so you don't arch your back as you press the bar up and overhead. Once it passes your hairline it should arc over your head so that, as your elbows straighten, it is directly overhead. Hold for a second, lower back to your chest and repeat.
Why? When I think of a symbol of strength it's generally a guy holding something overhead, like an Olympic weightlifter.
How? Hold a 20kg to 50kg barbell at your chest, hands just in front of your shoulders, palms forward. Brace your core so you don't arch your back as you press the bar up and overhead. Once it passes your hairline it should arc over your head so that, as your elbows straighten, it is directly overhead. Hold for a second, lower back to your chest and repeat.
3. Dumbbell bent rows
Targets: Back, biceps and core.
Why? If you do bench presses or push-ups, you need to balance your body by working the pulling back muscles too.
How? With knees bent, bend forward at the hips and place your right hand on a bench. Look at a point on the ground 5m in front of you. Stick your butt out and lengthen your spine. Hold a 10kg to 40kg dumbbell in your left hand. Palm facing in, pull the weight up to just outside your shoulder (pictured). Straighten your arm and repeat. Do all reps on one side, then switch. Don't rotate your torso.
Tip: For balance, have a similar weight for a bench press.
Why? If you do bench presses or push-ups, you need to balance your body by working the pulling back muscles too.
How? With knees bent, bend forward at the hips and place your right hand on a bench. Look at a point on the ground 5m in front of you. Stick your butt out and lengthen your spine. Hold a 10kg to 40kg dumbbell in your left hand. Palm facing in, pull the weight up to just outside your shoulder (pictured). Straighten your arm and repeat. Do all reps on one side, then switch. Don't rotate your torso.
Tip: For balance, have a similar weight for a bench press.
4. Swiss ball crossovers
Targets: Abs and obliques.
Why? If you have a great chest, arms and legs, you need great abs.
How? Lie with the small of your lower back on a Swiss ball, knees bent, feet shoulder-width apart. Place your fingers on your temples. Curl up, taking your right elbow towards your left knee, twisting and crunching at the same time. Stop just short of upright. Slowly lower back to the ball and repeat. Do all reps on one side, then switch.
Tip: When you have mastered this, try holding a 5kg to 10kg weight plate. The earlier you feel a burn, the better your technique.
Why? If you have a great chest, arms and legs, you need great abs.
How? Lie with the small of your lower back on a Swiss ball, knees bent, feet shoulder-width apart. Place your fingers on your temples. Curl up, taking your right elbow towards your left knee, twisting and crunching at the same time. Stop just short of upright. Slowly lower back to the ball and repeat. Do all reps on one side, then switch.
Tip: When you have mastered this, try holding a 5kg to 10kg weight plate. The earlier you feel a burn, the better your technique.
5. Dumbbell bench presses
Targets: Chest and triceps.
Why? A strong chest and toned arms are at the top of most men's wish lists.
How? Lie back on a bench, holding 10kg to 40kg dumbbells in both hands just in front of your shoulders, elbows out to the sides. Press up, clenching your pectorals, so as your elbows straighten, the weights almost touch. Keep your palms facing down. Lower back to your shoulders and repeat.
Tip: Use dumbbells rather than a barbell as they work your arms independently.
Why? A strong chest and toned arms are at the top of most men's wish lists.
How? Lie back on a bench, holding 10kg to 40kg dumbbells in both hands just in front of your shoulders, elbows out to the sides. Press up, clenching your pectorals, so as your elbows straighten, the weights almost touch. Keep your palms facing down. Lower back to your shoulders and repeat.
Tip: Use dumbbells rather than a barbell as they work your arms independently.
Source: http://www.bodyandsoul.com.au/
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