TopicBuild Muscles Fast at Home - The Pros and Cons
89 postsMon 25th Sep 2017 - 7:55am
If you are able to plan out your meals each day in advance, you will find that you are well on your way to six pack abs. Planning is more than half of the battle when it comes to working out and staying in shape.
If you've ever hit the gym before, you probably noticed lots of people crowding the bench press. It's one of the most popular weight training exercises. When done right, bench pressing can grow your triceps and pectorals to a nice muscular build. Unfortunately, not many people know what they're doing when they hit the bench. In this article, I will give you three tips to make the most out of your bench pressing.
First of all, don't only focus on the bench press. I often see men beasting out that machine and calling that their arms workout for the day. If you want to get the best results from bench pressing, you will need to build up your tricep muscles. Some fairly effective workouts for triceps include close grip pushup, close grip bench press, tricep dip, and tricep extension. By building up your biceps, you'll be able to handle the bar better and have more control in your exercises.
Having incorrect technique is very common among bench pressers. A mistake that I admit I used to do is locking out my elbows. You should not lock out your elbows because all of the weight should stay on the chest and could damage your elbows otherwise. Getting the right grip is another thing you should work on. A little trick I've come up with along the years to tell if I'm gripping it correctly is to see if my arms Dumbbell Domination Review create 90 degree angles when the bar is down to my chest. If the arms create a 90 degree angle, I know I'm holding it fairly correctly. Bouncing the bar off your chest is also a common bad habit. Bench press slowly with control and pacing. It is more effective that way.
Lastly, I'd suggest for you to find a solid routine. Finding a solid routine to follow is very important for muscle building discipline. If you follow a routine, it will help you stay consistent with your workouts which then helps you grow steadily. A routine can either be self-made or assigned by a professional or coach.
Not everyone has the time or money to go to a gym but don't let that stop you from a good muscle building workout. There is a misconception that in order to gain muscle mass you need to join a gym to have access to all sorts of fancy equipment. If you are looking to be a serious strength or power athlete or compete in bodybuilding you will need a good gym with lots of weight but if you are just looking to beef up your upper body at home there are some simple exercises that are very effective. Gain muscle mass at home with these 3 exercises for the upper body.
Feet Elevated Pushups
If pushups have got to easy for you it's time to mix them up a bit. Put your feet up on a bench or chair and keep your body straight. Don't allow your hips to sag on your push ups. You can use several different levels to elevate your feet at to hit your chest, shoulders, and triceps in a variety of ways. For an unbelievable shoulder workout put your feet up on the bench and walk your hands toward your body until your butt is raised high in the air. You will be in an inverted position and you can do pushups straight down to the floor. This is a great way to build huge shoulders.
Reverse Pull Ups
If you don't have a place to do pull ups at home I highly suggest getting on of those bars you can put in between a door. You can get a good one from the As Seen on TV infomercials online. I have seen this version sold at Rite Aid, Walmart, and Target. Invest $30 and you can do all kinds of versions of pullups to gain muscle mass at home on your back and biceps. Pullups are one of the best mass builders you can do to build a V tapered back.
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