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19Oct/10Off

Wide-Grip Barbell Bench Press

  1. Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
  2. As you breathe in, come down slowly until you feel the bar on your middle chest.
  3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  4. Repeat the movement for the prescribed amount of repetitions.

Caution:

  • If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
  • Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle chest and nowhere else.
  • Don't bounce the weight off your chest. You should be in full control of the barbell at all times.

Variations: You can use dumbbells for this exercise as well as exercise bands.

Filed under: Chest Comments Off
12Oct/10Off

Wide-Grip Decline Barbell Bench Press

  1. Lie back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
  2. As you breathe in, come down slowly until you feel the bar on your lower chest.
  3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  4. Repeat the movement for the prescribed amount of repetitions.

Caution:

  • If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
  • Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle chest and nowhere else.
  • Don't bounce the weight off your chest. You should be in full control of the barbell at all times.

Variations: You can use dumbbells for this exercise as well as exercise bands.

Filed under: Chest Comments Off
6Sep/10Off

Wide-Grip Decline Barbell Pullover

  1. Lie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a pronated grip (palms facing out). Make sure to grab the barbell wider than shoulder width apart for this exercise. Slowly lift the barbell up from the floor by using your arms.
  2. When positioned properly, your arms should be fully extended and perpendicular to the floor. This is the starting position.
  3. Begin by moving the barbell back down in a semicircular motion as if you were going to place it on the floor, but instead, stop when the arms are parallel to the floor. Tip: Keep the arms fully extended at all times. The movement should only happen at the shoulder joint. Inhale as you perform this portion of the movement.
  4. Now bring the barbell up while exhaling until you are back at the starting position. Remember to keep full control of the barbell at all times.
  5. Repeat the movement for the prescribed amount of repetitions of your training program.
  6. When finished with your set, slowly lower the barbell back down until it is level with your head and release it.

Caution: It is a good idea to have a spotter for this exercise.

Variations: You can also use an EZ bar or dumbbells to perform this movement.

Filed under: Chest Comments Off