The Basic Exercises
When you're training for added power and muscle mass, you should work with basic exercises in which you can use heavy weights to develop large muscles. Here's a list
of the best basic exercises for each muscle group:
|
MUSCLE
GROUP |
|
EXERCISES |
|
Pectorals
(upper) |
|
Incline Barbell
Presses
|
|
|
|
|
Incline Dumbbell
Presses |
|
Pectorals
(lower) |
|
Decline Barbell
Presses |
|
|
|
Decline Dumbbell
Presses |
|
|
|
Dips |
|
Pectorals
(general) |
|
Flat-Bench
Barbell Presses |
|
|
|
Flat-Bench
Dumbbell Presses |
|
Lats (width) |
|
Chins, Pulldowns |
|
Lats (thickness) |
|
Barbell/Dumbbell
Bent Rows |
|
|
|
T-Bar Rows |
|
|
|
Seated cable
Rows |
|
Trapezius |
|
Barbell/Dumbbell
Shrugs |
|
Lower Back |
|
Deadlifts |
|
|
|
Back Extensions |
|
Quadriceps |
|
Back Squats |
|
|
|
Front Squats |
|
|
|
Leg Presses |
|
Hamstrings |
|
Stiff-Legged
Deadlifts |
|
|
|
Lying Leg
Curls |
|
Calves |
|
Standing
Calf Raises |
|
|
|
Seated Calf
Raises |
|
|
|
Machine Toe
Raises |
|
Deltoids |
|
Barbell/Dumbbell
Presses |
|
|
|
Machine Presses |
|
|
|
Upright Rows |
|
Biceps |
|
Barbell Curls |
|
|
|
Dumbbell
Curls |
|
|
|
Barbell/Dumbbell
Preacher Curls |
|
Triceps |
|
Lying/Seated
Barbell Extensions |
|
|
|
Close Grip
Bench Presses |
|
|
|
Dips |
|
Forearms |
|
Barbell Wrist
Curls |
|
|
|
Reverse Barbell
Wrist Curls |
|
|
|
Reverse Barbell
Curls |
|
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