Muscles that are being targeted exercise: triceps shoulder (especially their bottom, middle and outer beams)

Auxiliary muscles: elbow muscle.

Technique of EZ-Bar skullcrusher: take the barbell with both hands, firmly obkatyvaem her neck upper grip (palms in the distance own shoulders). Lie on a bench, clinging to her neck, shoulders, gluteus muscles. Firmly pushing the feet into the floor, adopt more sustainable position. The bar is at the top of the fully extended arms.

Avoiding movements in the shoulder joints, slowly lower the grip down and back towards his own forehead, and lock the weight in this position for a few seconds. Make sure that the angle between the forearm and the arm was straight. After a pause, lift the rod to its original position, acting only on the strength of the triceps. After the rod will again be up on straightened arms, without delay lower it again. Breath do when lowering the bar down, exhale when lifting.

A few important notes: do not hold the neck of the reverse grip, it’s dangerous! The bar can slip from your hands and fall on your face. Strive to ensure that there was only one joint is the elbow. Wrist and shoulder joints should be fixed. Avoid too deep lowering the barbell behind your head, otherwise the exercise will remind “pullover”, and instead of triceps you will begin to train the muscles of the chest and back.

Avoid excessive weights, or technique will greatly suffer. It is difficult to hold a heavy load and move it only one force the triceps to work again connects the muscles of the back and the bar will tend to fall for you. Feet are always on the floor and position them on the bench dangerous possible loss of balance and injury.

Follow the EZ-Bar skullcrusher after the main work on the triceps, completing the basic bench press with a barbell or push-UPS on the bars, otherwise you are unlikely to remain in power for heavy training.

The main working muscles barbell deadlift: the quadriceps and hamstrings, polusharnirnye, paliperidonesee muscles, the long extensors of the back and other muscles of the lower back, the latissimus, rhomboid muscles, the trapezius muscle, the deltoid, forearm, & Deadlift Tagaytay hands.

Auxiliary muscles barbell deadlift: almost 90% of all muscles of the body.

Options: the most common is the classic deadlift, the Griffon is taken grip slightly wider than the knees. There is another option – “sumo”, grip neck are much narrower, knees apart to the sides. And, finally, a possible variation of thrust with straight legs, in this case, the main burden falls on the hamstring and lower back.

Before the exercise, wear non-slip shoes, in which your foot tight enough “sitting”. Be sure to use barbell belt, gloves or wrist straps.

Consider the classic version of barbell deadlift:

Go to the bar, attach the fingers on the fretboard wrist straps, foot put at the distance of half a meter from each other. Grip – top, “the castle”, the distance between the brush on the neck of 60-70 see Squat in front of a barbell so that its neck touched the front surface of the legs, straighten your back. Get ready for some hard work… And gently lift the barbell from the platform, initially involving the muscle strength of the legs, and then back. Lift the weight to the waist, at the same time straightening your knees, little cave back in the back and clamp the rod in the lowered hands. Back you all the time to keep straight. After a pause, repeat all the steps in reverse order: “holding” back, slowly, mainly due to the flexion of the leg at the knee and hip joints, return to the starting position. As regards the implementation of repetitions in the exercise: you can drop the barbell on the floor, and after a short rest again cravings, or to lower it to the level of his knees, and, without putting on the floor, to perform the next repetition. The second option is usually performed with lighter weight, a relatively large number of times.

Attention: exercise; therefore, active warm-up before training, do not do it on “cold” muscles. Use a belt and wrist straps. Never chase weights, first learn safe techniques.

The main working muscles: middle beams deltoids, supraspinatus muscle.

Muscles assistants: trapezius muscle, anterior serratus.

Technique: stand with your feet about shoulder-width apart, grasping a dumbbell in hand, but do not push them to the hips, and lower down, holding in front of himself bent at a slight angle hands. Hands slightly premirovany (turned inward). From this position, deep breath, the force of the deltoid muscles begin to lift the dumbbells up simultaneously with both hands. Hands move gently through the sides in the plane of the body. Lifting the dumbbells up to shoulder level or slightly higher, exhale, take a little pause, during which try to feel the muscle tension, slowly lower the arm to its original position, and again, without stopping, do the following recurrence. Perform 10-12 repetitions.

Recommendations for alternating deltoid raise: do not handle the weight, which is great for you, in this case, you do not raise the dumbbells as high as you want. Always start with a warm-up, you must first make a few movements that mimic lifting hand weights through the sides, no weight, then take small dumbbells and work with them, and only then begin serious work.

Alternating deltoid raise steadly to the maximum load average beams deltoid muscle, raise the weight slightly above your shoulders – at this point the peak muscle contraction attributable to them.

Keep your back straight, do not lean too much forward, otherwise you can lose your balance, and to avoid this, start with the whole body to help itself.

If you have any difficulty in mastering the techniques of exercise, try to work in a special block simulator that simulates this exercise. Do it after the basic training shoulders with heavy dumbbells or a barbell, complementing other isolation exercises for Delta – lifting the dumbbells in front of him and in the slope.

Main muscles: the rectus abdominis muscle

Accessory: external and internal obliques

Options: the exercise can be done both indoors and at home, lying on the floor, legs you can get for any stop or ledge, and if you are together with your partner, ask him to hold your feet. In addition, the legs can simply be set on the floor or put on the bench.

Technique of 3/4 sit-up: lay on the floor Mat, lie on it, put his feet on the floor or on the bench, so that the angle in the knee joints was direct. Hands could be crossed on the chest or to have his head, eyes focused upward. This is your starting position.

Now inhale, tighten your abdominal muscles, and in one motion to tear the body off the floor, as if trying to touch the knees with the forehead. At the top stop, feel the growing tension of the abdominal muscles, try to reduce them even more, up to a maximum, then exhale and slowly descend back to the starting position. If you want to achieve the best possible result, but does not relax the press and at the lowest point, just try not to touch the shoulder blades to the floor. The load on the press in this case will be the maximum. To further increase the load, grab an extra burden, “pancake” from barbell or dumbbell. Of course, this only makes sense if the typical run has become too easy for you.

Tips 3/4 sit-up: do not prithibite themselves by the neck to the knees, it can affect the vertebrae of the cervical spine. Don’t make rotational movements of the shoulders in one or the other, otherwise you may suffer the intervertebral discs, which will lead to pain, decreased mobility, and other unpleasant “joys.”

Repeat 20 times in 4-5 approaches. And remember – the main goal here is not a set weight, and even do not give relief, and maintaining good muscle tone, which serves as protection from injury when squatting, rods and other heavy exercises.

The main barbell full squat working muscles: quadriceps femoris, gluteus muscles, the hamstrings.

Auxiliary: the muscles of the back, waist, and abdomen.

You will need: belt, comfortable shoes with non-slip sole, and elastic bandages, if you have weak knees, or in the past has happened to their injuries.

Options: put the barbell on the shoulders, so that her neck was at the level of trapezius and rear beams deltas – this option is considered a classic for bodybuilding, because the work of the quadriceps here are more isolated, but there is great stress on the lower back.

If you slide the barbell below, level with the middle of the blades, the load on the spine will be significantly reduced, but the degree of isolation of the work of the quadriceps will also fall, in the exercise will include the gluteal muscles and the muscles of the back of the thigh. You can perform squats with a barbell, positioning her on his chest, the so-called “front” squats, isolation work the quadriceps muscles will be maximum.

Technique: put the barbell on the rack so that its neck was slightly below the clavicles, “podsada” under her legs bent at the knees, the hands grasp the Griffon, forearms and hold parallel to the racks. Feet wide apart, put socks apart. Prices in the neck back on the level of the trapezius muscles or shoulder blades, as you prefer, so you take the right initial position.

Inhale, and lift the barbell from the racks. Take a small step back, stop, and begin to slowly bend the knees and hips, keeping the correct posture. In order to avoid rounding the back look or straight ahead or slightly up. Stoop to until the angle between the femur and tibia will not be a direct, lower down is not recommended, because the work will connect the gluteal muscles and the knee in this position is very unstable. From the lower point of the climb up the extension in the knee joints due to the powerful contraction of the muscles of the legs. Exhale do during lifting with a barbell, inhale during the lowering. This breathing mode will prevent sudden drops in blood pressure, reduce the risk of vascular complications, especially in athletes aged.

On a horizontal bench should go back, tightly Packed buttocks on the bench, feet should be placed on the floor the entire foot
– you must grip the top to take the Griffon at a distance slightly wider than shoulders;
– then take a deep breath and begin to slowly lower the barbell to the chest level, trying to control every move;
– move to the pressing rod and the end of this movement, we must exhale.

To perform the powerful mode you want to apply the following techniques for Barbell Bench Press:
1 . Firmly grasp with both hands the Griffon, in order to give the stable positions of the wrist.
2. You should then draw the chin and pressed his head as closely as possible to the bench.
3. The arching of the back is carried out with the aim of reducing the trajectory of the lower bar. This exercise allows us to give the optimum position of the chest, which allows to fully engage in the work of the lower part of the chest muscles.
4. Protruding chest is carried out with the aim of reducing the trajectory of the lower bar.
5. Throughout the press must buttocks tightly pressed to the bench.
6. Feet should be kept strictly stationary, pressing the heel to the floor to ensure maximum stability of the body during this exercise.

More detailed attention should be paid to the following points:
1. To ensure maximum safety during this exercise should brush to capture the Griffon, so that your thumb is opposite the other fingers, thus forming a kind of castle.
2. If the thumb is not fully captured the fretboard, in any moment, the rod can slip and thereby to cause very serious injury if it falls on the face, jaw or neck.

Variations of the exercise:
01. When the bow back you need to focus the load on the lower parts of the chest muscle and then, perhaps, to lift the most weight. When performing exercises should carefully follow the methodology of the exercise to avoid injury to the lower back.

When performing bench in a horizontal position and arched back, you can reduce the trajectory of the lowering of the rod, which in turn allows you to lift heavier weight. This is due to the active involvement of a very powerful lower part of the pectoral muscles, the Head and legs should be kept still. Buttocks firmly press to the bench.
In the presence of back pain this exercise should be excluded until full recovery.
02. Pressing the elbows to the sides, torso, you basically work the deltoid muscle, especially its anterior part.
03. When you change the width of the grip of the fingerboard can be loaded:
– narrow grip: the middle of the chest muscles;
– wide grip: the outer part of the chest muscles.
04. When changing the path of the prip can be loaded:
– when lowering the neck in the region of the lower edge of the chest, there is a well defined lower section of the chest muscles;
– when lowering the neck to the middle of the chest, there is a well defined middle division of the muscles of the chest;
– when lowering the neck to clavicle tufts of chest muscles, there is a well defined upper thoracic muscles.
05. When lifting the feet off the floor and hold them in the weighing position, completely remove the problems in the lumbar region and focus all attention on the study of the muscles of the chest Barbell Bench Press. This leg position gives you the opportunity to avoid unnecessary and excessive arching of the lower back, and, consequently, prevents the appearance of pain in it.

This option Barbell Bench Press exercises you can use to reduce the load on the pectoral muscles of the lower group, resulting in the transfer of loads on the upper and middle beam of the pectoral muscles.

What muscle targeted: biceps shoulder, shoulder muscles, indirectly on the muscles of the forearm.

Simulator for training biceps similar in appearance to the bench Scott, movably attached to its base by the handle, which has the ability to move in a strictly specified amplitude around the axis of rotation. Varieties of this simulator is very much in each room its own, but the meaning of their work is the same.

Technique: sit on the seat, or, if the design of the  Machine Preacher Curls it does not stand beside him, putting his arms on the fence so that it touched the armpits. Of course, the height of the fence in advance of need to adjust based on your height. Grasp the handle of the simulator, slightly bending your elbows, and start to force the biceps to bend the arms, overcoming the weight of the overburden.

Slowly folding his arms a little harder than a right angle, without delay close them down. Downstairs fully straighten your elbows, so you also will  Machine Preacher Curls workout the bottom of the biceps muscle. More focus on the negative phase – velocity lowering the hands should be approximately two times lower than the speed of their recovery. Perform the exercise 10-12 times.

Arms bending in treasures the time of exercise, make sure that hands were tightly pressed against the fence, the elbows were just on it, and not hanging down to remove the unwanted part load with elbow joints.

The body should always be in a comfortable and stable position, and be clearly observed in the Machine Preacher Curls.

The most convenient such a Machine Preacher Curls, which allows you to perform curls standing, but if you train in a sitting position, sit as close as possible to the edge of the bench, because otherwise it will increase the load on the waist, and the exercise will become uncomfortable.

Sequence: at the end of training, as with all the exercises in the gym. Can be combined with heavy work on the biceps, you can run separately from all other exercise, the intensity of work in this case, it is necessary to increase due to a larger number of repetitions and approaches, reduce pauses between them.