| If you are fed up with having very little muscle mass | | | | lift for hitting the chest and triceps. The Bench Press |
| then you have probably considered joining a gym or | | | | can be performed in variety of different ways including |
| purchasing some weight training equipment. But what | | | | flat, incline, decline and close grip. For the beginner it is |
| do you do once you have made the financial | | | | always best to start with flat bench press and this can |
| commitment to reaching your goals of a better body? | | | | be performed using either a Barbell or Dumbbells. |
| Unfortunately many beginners have very little | | | | 3. Deadlift - One of the best exercises for building up |
| understanding of how to work out properly and | | | | the lower back, it is performed by "pulling" a barbell |
| therefore make insignificant progress and eventually | | | | from the floor by pushing with your legs and keeping |
| give up on their vision of a better body. | | | | your back straight. The Deadlift also works the |
| It is for that reason essential that you know what | | | | muscles in the legs, middle back, traps and forearms |
| exercises to do in order to achieve the best possible | | | | making it an incredible full body exercise. |
| results. Don't worry about doing what the person next | | | | 4. Military Press - The Military Press is performed by |
| to you does; if you perform these killer compound | | | | holding a barbell at shoulder level slightly in front of your |
| exercises then you will be packing on lean muscle | | | | head and then slowly raising it above your head. The |
| mass in no time. | | | | Military Press is the ideal core exercise for hitting the |
| 1. Barbell Squat - The Barbell Squat is considered by | | | | shoulders and triceps. This exercise can also be |
| many bodybuilders, weightlifters and athletes to be the | | | | performed behind the neck. |
| king of all lifts. The exercise is performed by resting | | | | 5. Barbell Rows - This rowing exercise is ideal for |
| the bar across the back of the shoulders and | | | | developing the middle back as well as the lats and |
| stabilizing it into position with your hands, you then | | | | biceps. The barbell row is performed by bending at the |
| "squat" down deep, keeping the back straight, chest | | | | waist and keeping the back straight, the barbell is then |
| out and knees behind the toes. Squats when | | | | pulled up towards the chest. This exercise can also be |
| performed correctly with strict form work the | | | | performed using dumbbells. |
| Quadriceps, Hamstrings, Lower Back and Glutes. For | | | | By performing an exercise routing based around these |
| safety purposes it is always best to perform this | | | | compound lifts you will be able to build a strong |
| exercise in a Squat or Power Rack. | | | | muscular physique when combined with a well |
| 2. Bench Press - Possibly the most famous | | | | balanced, protein rich diet. |
| weightlifting exercise, the Bench Press is the ideal core | | | | |