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Monday, March 5, 2012

Optimizing Rear Deltoid Exercises for Muscle Growth

ByMike L Vargas

For many people, the shoulders are a muscle group that is easily forgotten. What makes matters more complicated is that there are three distinct areas to work. While many exercises overlap all areas, the aspect in the rear is effectively targeted by using specific rear deltoid exercises. This is commonly achieved by using pulling motions rather than pressing motions.

This requirement is caused by anatomical reasons. Performing rear deltoid exercises requires the shoulders to draw back behind the body, thus engaging the muscle group. It should be noted that the deltoids are small muscles and should not be loaded too heavily. This can lead to injury and possible long term shoulder issues. The best way to prevent this is to properly stretch and lift a light weight amount with a high level of repetitions. Another trick is to perform the motion very slowly with a high level of concentration.

A common problem people encounter with rear deltoid exercises is that they do not see results as quickly as they would prefer. Aside from the muscles being tiny is size; issues can also arise from excess amounts of fat reducing perceived muscle definition. While it is not advised to go on a diet for this reason, it can aid is defining the striations of the deltoids. As with any other exercise, simply performing it many times does not result in targeted fat burn, this must be achieved from a good diet and high calorie burning activities.

Another issue that folks run into is that they will perform the same rear deltoid exercises time and time again. Anyone familiar with muscle growth knows that variety is the key to success. To experience substantial growth, it is advised to target the desired muscle group at least twice a week during weight lifting sessions and you should execute two to three targeted exercises each session. This will be effective at working the muscles in a multitude of ways, resulting in a nice increase in strength and definition.

With any exercise program, remember to stay patient when looking to achieve results. A lot of people don't see a change after a couple weeks and quit their routine. One should not expect to see a significant change in muscle mass for at least 3 months. If you are not experiencing the results you desire, you should consider getting a personal trainer or some type of health professional to aid you on your quest.

For a substantial list of rear deltoid exercises, visit: http://www.chunkfitness.com/exercises/shoulder-exercises/rear-deltoid-exercises. There is a wealth of resources along with very thorough instructions on how to execute each motion safely.

Article Source:http://EzineArticles.com/?expert=Mike_L_Vargas

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Health and Fitness: Build-Muscle
Mike L Vargas

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Build Muscle Article FeedFind More ArticlesSearchSimilar ArticlesThe 5 Most Effective Exercises For Building Massive ShouldersRear Deltoid Exercises for Size and StrengthThe Best Rear Deltoid ExercisesHow to Exercise to Build Big Shoulder Muscles4 of the Best Exercises to Build Big Shoulders FastBest Shoulder Workout - 5 Exercises Explained!How to Get Big Shoulders With Proven Exercise TechniquesHate Your Boney Shoulders? Try These Exercises to Get Rid of ThemHow to Get Broad Shoulders - 7 Exercises to Get Broad ShouldersCaution - Shoulder Work Ahead!Recent ArticlesHaving a Six Pack The Easy WayHow To Progress In Muscle Building With The Rest Pause Technique2 Days A Week Workout Program4 Helpful Tips To Get Six Pack AbsAre Weightlifting Straps For Babies?1, 3 Dimethylamylamine: The Supplement For Intelligence, Weight Reduction, and Body BuildingHow To Have Fun With CardioHealthy Supplements To Improve Your Dumbbell ExercisesSure Healthy Supplements For Resistance TrainingTop Exercises For Massive Legs!Submitted On February 20, 2012. Viewed 30 times. Word count: 407.

MLA Style Citation:
Vargas, Mike L.".".20 Feb. 2012EzineArticles.com.28 Feb. 2012 .APA Style Citation:
Vargas, M. L. (2012, February 20). . Retrieved February 28, 2012, from http://ezinearticles.com/?Optimizing-Rear-Deltoid-Exercises-for-Muscle-Growth&id=6893157Chicago Style Citation:
Vargas, Mike L. "." EzineArticles.com. http://ezinearticles.com/?Optimizing-Rear-Deltoid-Exercises-for-Muscle-Growth&id=6893157EzineArticles.com© 2012 EzineArticles.com
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Friday, February 24, 2012

5 Dumbbell Exercises for Explosive Muscle Growth

ByMark P Reese

Fitness experts have always debated as to which exercise provides the better muscle growth, free weights like dumbbell exercises or stationary weights like most gym equipment. I believe free weights or dumbbells win hands-down every time. Any method of workout that works more than one muscle at a time has to benefit more than a stationary machine.

Below I will provide some dumbbell exercises that will give you explosive muscle growth and muscle control. After all, what good are big bulky muscles if every time you try to use those muscles you are fumbling all over the place. I have seen guys with massive bulky muscles that can barely tie their own shoes they are so uncoordinated.

For a better overall fitness level you want to work the tiny muscles that surround and support your larger muscles. Complete and coordinated control at all times is what you need and dumbbells are the best way to achieve this.

Bicep Curl

Bicep curls are the best exercise to strengthen your bicep muscles. Remember, always make sure you rotate your arms well when doing bicep curls to get the most benefit from these exercises. Exhale when you bring the dumbbell up and really squeeze your biceps to get explosive muscle growth.

Inhale when lowering the weight and still use your muscles to guide the weight back down. Never let gravity pull it down for you, control the lowering and continue working the bicep on the way down.

Triceps Kickback or Reverse Curl

Triceps are the long lean muscle at the back of your upper arm opposite the front bicep muscle. Take the dumbbell in your hand, lean over a bench or chair if you are at home, raise your elbow so it touches your side, then slowly lift the dumbbell back while straitening your arm out past your butt while doing so.

Really squeeze the triceps as your arm becomes fully extended and then hold for a second or two. Holding and squeezing will really help with muscle growth, control and strength. You will also really feel "the burn" when doing it this way, which is really great for muscle growth. Then lower your arm back down, again resisting the weight and not letting gravity do all the return work.

Dumbbell Bench Press

The dumbbell bench press is great for really defining your chest muscles and getting that rock hard look. Lie down on a flat bench, rise the weight straight up in the air with a dumbbell in each hand and touching. Lower the weights straight down so they almost touch your chest while your arms drop down below you sides.

Inhale while lowering the dumbbell and resist the weights until they almost reach your chest, now lift the weights and exhale at the same time fully extending your arms above your chest.

Dumbbell Fly Lift

The fly lift is very similar to the bench press. You lay flat on your back in the same starting position with the weights held above your chest with your arms fully extended. However, this time instead of lowering the weight straight down, bring your arms out to the side.

Line-up you upper arms with your chest and create a 90 degree at your elbow. Exhale as you return the weight to the starting position above your chest and repeat. Again really squeeze your chest as you do so and hold for a couple seconds.

Dumbbell Row

Position your arm so it is fully extended with the dumbbell almost touching the floor. Lift the weight so that your arm slides past past your side and lift the dumbbell up as high as you can until it touches your chest at the nipple area, hold. Exhale while doing so and then slowly lower the weights again with your arm fully extended and weight just above the floor.

Safety & Warm-Up

Make sure when you are doing dumbbell exercises to have lots of room and don't use a weight that is too heavy for your strength level. Always warm-up and loosen the muscles before you lift any weights. Warming up will prevent injury and allow you to lift more weight and give you explosive muscle growth.

Those are by no means the complete set of dumbbell exercises. If you want further knowledge, explanation and practical use of these exercises, click here at http://www.idealbodyformen.com/ and sign up for my FREE 7 part E-course. Together we can change your body and life forever. Stay strong.

Article Source:http://EzineArticles.com/?expert=Mark_P_Reese

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Health and Fitness: Build-Muscle
Mark P Reese

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Build Muscle Article FeedFind More ArticlesSearchSimilar Articles5 No BS Best Back Exercises For Super Explosive Muscle GrowthWeight Lifting WorkoutHow Strict Should Your Exercise Form Be?5 Simple Exercises to Build Muscle Mass FastEffective Muscle ToningBest Chest Workout - Exercises You OverlookedThree Missing Links To Exercise PerformanceExplosive Movements: Reverse Hypers and Standing Calf RaisesBuild Huge Arm Muscles With These Bicep ExercisesHow to Build Muscle Effectively Using DumbbellsRecent ArticlesDoes Protein Burn Fat? Read the Definitive Fat Burning and Muscle Building Guide HereFitness System for Weight Loss and Muscle GainBuild Muscle Fast - 7 Simple Tips for MenBuild Muscle and Improve Your Shape With These Great Ideas!5 Tips to Gaining Good Weight and Muscle for Men5 Must Know Tips to Build Muscle and Get in Shape!What You Need to Know Regarding Belly Fat Exercises!Achieving Maximum Muscle Mass Through Dieting And Intense WorkoutEffective Bodybuilding Workout Tips For Massive Arms3 Top Exercises for Bodyweight WorkoutSubmitted On February 05, 2012. Viewed 37 times. Word count: 697.

MLA Style Citation:
Reese, Mark P.".".5 Feb. 2012EzineArticles.com.14 Feb. 2012 .APA Style Citation:
Reese, M. P. (2012, February 5). . Retrieved February 14, 2012, from http://ezinearticles.com/?5-Dumbbell-Exercises-for-Explosive-Muscle-Growth&id=6862387Chicago Style Citation:
Reese, Mark P. "." EzineArticles.com. http://ezinearticles.com/?5-Dumbbell-Exercises-for-Explosive-Muscle-Growth&id=6862387EzineArticles.com© 2012 EzineArticles.com
All Rights Reserved Worldwide

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Thursday, February 23, 2012

Best Triceps Exercises for Maximum Growth

Written by Lynn Glenn

Ripped tricep Triceps make up two thirds of the arm, so it is no wonder why to get big arms you need to have big triceps. With that being said, many people wonder which triceps exercises are the best tricep exercises.

That sounds simple enough, but believe it or not, many people have no idea which tricep exercises are actually the best tricep exercises for tricep growth.

Well, worry no more. I am going to tell you which triceps exercises are considered the best tricep exercises by experienced bodybuilders, and personal trainers for overall tricep growth.

Most Effective Triceps Exercises

Although the following triceps exercises may seem familiar and basic they are still among the top triceps exercises on everyone's list of "must do" triceps exercises. Although these triceps exercises are in some order of importance, they all are beneficial for developing perfect triceps. None of these top tricep exercises should be excluded.

Close Grip Triceps Bench Press

Close Grip Triceps Bench Press is arguably the best mass-builder for the triceps, and one of the most useful exercises in developing pressing strength. As far as poundage is concerned, there is no other triceps exercise that can match the Close Grip Triceps Bench Press. Close Grip Triceps Bench Press will create hypertrophy in your largest fast twitch muscle fibers, in other words if you want mass this triceps exercise is right in line for creating it.

Close Grip Tricep Bench Press is considered the best tricep exercise by many because of two very important reasons. (1) With the Close Grip Tricep Bench Press you can move heavy weights and heavy weights mean big thick well developed triceps. (2) the Close Grip Triceps Bench Press allows for a large range of motion. A large range of motion allows for the greatest muscle contraction. This is an important factor for maximum growth. Full range of motion, combined with heavy weights equals muscle growth!

Lying Triceps Extensions (AKA French Presses, Skull Crushers) lying_tricep_extension

Lying Triceps Extensions (aka, skull crushers) are also considered one of the best tricep exercises because for two reasons. (1) Lying Triceps Extensions have a great range of motion. Lying Triceps Extensions work the entire triceps;from the elbow all the way to the latissimus dorsi. Due to its full use of the triceps muscle group, and this great range of motion, the Lying Triceps Extension comes in a close second to the Close Grip Triceps Bench Press as the best triceps exercise.

Tricep Dips

Tricep Dips made the list of best tricep exercises because it is a great exercise for developing overall tricep mass AND when Triceps Dips are performed properly they hit ALL three heads of the tricep. Tricep Dips is also a tricep exercise that allows for great range of motion. With Tricep Dips you can also pack on heavy weight using a weight belt to blast your triceps for maximum tricep growth.

Triceps Cable Pushdowns

Tricep Cable Pushdowns also made the list of best tricep exercises because (1) the Tricep Cable Pushdown is a triceps exercise that can work all three heads of the triceps (depending on the grip) (2) it is a tricep exercise that allows for incredible variation simply by switching the bar. By switching the bar, the angle changes and the triceps get worked in a different manner. The varying angles provide a recipe for growth. An example of this would be using the V-bar to hit the outer part of the triceps, the rope to hit those hard to reach fibers deep within the triceps muscles. A reverse grip is another great way to vary your triceps routine and help develop the outer part of your triceps.

Triceps Pushups tricep_pushups

Tricep Pushups made the list as one of the best tricep exercises for one simple reason: their simplicity. Tricep Pushups also made the list of best tricep exercises because of their versatility. Tricep Pushups can be done anywhere and at anytime. Tricep Pushups can be performed so that all parts of the triceps are worked, simply by altering the hand position and the angle. Tricep pushups can also be made harder by placing your legs on a chair so that your legs are higher than your head. The higher you place the legs the greater the angle and the harder the exercise is to perform. This increased angle increases the force. Greater force recruits more muscle fibers and will lead to greater tricep growth. To maximize the effect on the tricep, tricep pushups are performed with your hands as close together as possible.

About the Author Lynn Glenn

Lynn GlennLynn Glenn is a 61 year old natural athlete from southern California who started training at the ripe young age of 48. After catching the "bodybuilding bug", Lynn Glenn became interested in living a healthy lifestyle and started writing about hot topics in the areas of health, fitness, bodybuilding, nutrition, personal training and disease prevention. At 61 years young, Lynn Glenn's dedication and success in the gym serves as a tremendous inspiration for many "mature" weightlifters trying to look better, feel better and beat father time! To contact Lynn regarding personal training, or product endorsements, click here or visit his personal page

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