Dumbbell Shoulder Press
Dumbbell shoulder press is on of my favorite shoulder exercises hands down! In my opinion this simple exercise has it all, from 3 dimensional shoulder movement to fairly heavy training weights. If you’re trying to pack on some muscle mass in your shoulder area, then dumbbell shoulder press should be at the top of your list. The dumbbell shoulder press can be performed either standing or sitting (shown below). Sitting while you perform this exercises forces more of the emphasis on your deltoids. Standing while you perform the shoulder press allows you to incorporate many different stabilizer and core muscles – it also allows you to train with a heavier weight. As a rule of thumb, I try to switch between standing and seated shoulder press every few weeks in order to keep progressing with my shoulder development. Ideal Dumbbell Shoulder Press Form Muscles Used During The Dumbbell Shoulder Press [...]
Categories: Muscle Building Exercises Tags: db shoulder press, dumbbell shoulder press, shoulder press
Dumbbell Row
The dumbbell row is an offshoot of the classic bent over row that was so popular 30 years ago. While the dumbbell row is very similar to the bent over row in many ways, the flexibility of movement that dumbbells allow for make this a serious growth stimulating lat exercise. In my opinion, the dumbbell row should be a staple in your upper back workouts because it allows you to train with a heavy weight through a complete range of motion with full freedom of movement. Ideal Dumbbell Row Form Muscles Used During The Dumbbell Row Target Body Part: Upper Back Primary Muscles: Latissimus Dorsi, Teres Major Secondary Muscles: Posterior Deltoid, Trapezius, Rhomboids, Biceps Brachii, Brachialis, Brachioradialis Dumbbell Row Side View Starting Position: Place one hand and the same-side knee on an exercise bench, the foot of the opposite leg on the floor, and the hand on that side of the body holding a [...]
Categories: Muscle Building Exercises Tags: db row, Dumbbell Row, muscle buildig exercises
Dumbbell Incline Press
The dumbbell incline press is another great exercise for packing on mass in your chest and shoulders. While dumbbell incline press typically takes a back seat to the barbell bench press, I’ve found that focusing on this exercise can bring results that are just as impressive as a more traditional chest workout. If you’re in a rut and haven’t been able to add an appreciable amount of muscle mass to your pectorals, I would definitely recommend adding in a few sets of dumbbell bench press to your chest workout. Not only will you begin to stimulate muscle fibers that have not been recruited during your previous workouts, but you’ll also begin to strengthen your shoulders at the same time! Muscles Used During The Dumbbell Incline Press Target Body Part: Chest, Shoulders Primary Muscles: Anterior and Medial Deltoid, Pectorals Secondary Muscles: Rhomboids, Rotator Cuff, Posterior Deltoids (delts), Serratus Anterior, Triceps, Extensors [...]
Categories: Muscle Building Exercises Tags: db incline press, dumbbell incline press, muscle building exercises
Dumbbell Flyes
Dumbbell flyes are a great exercise that allows you to stimulate the muscles of the pectorals while stretching at the same time. Even though flyes don’t allow you to train with very heavy weights, I’ve had good luck working them into my chest workouts on a regular basis. If you’re thinking of incorporating dumbbell flyes into your chest workouts, then you need to make sure and start out with a weight that allows you to perform this exercise with good form. I’ve seen a lot of guys get too ambitious with flyes and wind up injuring their biceps and pecs needlessly. Just like any free weight exercise, you need to make sure and work your way up to a heavier training weight gradually. If you take the time to work your way up to consistently heavier training weights then you’ll definitely have good luck implementing dumbbell flyes into your training [...]
Categories: Muscle Building Exercises Tags: dumbbell flyes, flyes, muscle building exercises
Alternating Dumbbell Curl
If you’re looking to add size to your arms, there aren’t too many exercises that are more effective at stimulating sleeve stretching muscle growth than alternating dumbbell curls. Because this exercise utilizes dumbbells it allows your arms to move freely requiring you to utilize all portions of your biceps brachii in order to stabilize the dumbbells on the way up or down. If performed correctly, the alternating dumbbell curl can help you add a few inches to your arms relatively quickly, especially if you’ve never trained with dumbbell before. One of the main benefits of the dumbbell curl is that it allows you to train each of your arms separately. This ensures that your dominant (stronger) arm doesn’t pick up the slack and overcompensate for your weaker arm, leading to disproportionate arm development and growth. If you’re unsure how to perform the Alternating Dumbbell Curl check out this video demonstration… [...]
Categories: Muscle Building Exercises Tags: alternating dumbbell curl, curl, dumbbell curl, muscle building exercises
Dumbbell Bench Press
Dumbbell bench press is another classic chest building exercise that targets multiple muscle groups in the upper body. Due primarily to the flexibility of this awesome exercise, many people with shoulder injuries that prevent them from performing barbell bench press can actually incorporate dumbbell bench press into their routines with little pain and discomfort in their shoulders. Not only is the dumbbell bench press a great way to take the stress off of your shoulder joint while you target your chest muscles, but the 3 dimensional movement of the dumbbell allows you to stimulate muscle fibers that flat barbell bench press can’t even touch! Muscles Used During The Dumbbell Bench Press Target Body Part: Chest, Shoulders, Triceps Primary Muscles: Anterior and Medial Deltoid, Triceps, Pectorals Secondary Muscles: Rhomboids, Rotator Cuff, Posterior Deltoids (delts), Serratus Anterior Starting Position: Grasp two dumbbells and lie on your back on a flat bench with your feet firmly [...]
Categories: Muscle Building Exercises Tags: db bench press, dumbbell bench press, muscle building exercises
Growth Stimulating Deltoid Exercises
The most effective deltoid exercises are the basic overhead press and dumbbell variations. Each of these shoulder exercises allows you to train your deltoids with heavy weights thereby stimulating some serious deltoid development. When it comes to shoulder training, you’ve definitely got to learn how to perform each exercise with impeccable form otherwise you’re opening yourself up for some sort of debilitating shoulder joint or muscle injury. If you’ve ever experienced any type of deltoid or shoulder injury before, you know just how painful it can be. Trust me here when I say to your much better off taking a few minutes and learning how to perform each deltoid exercise the right way. it’s a win – win, you learn how to train your deltoids properly and stimulate muscle growth at the same time without injuring yourself down the road. That said, many of the best deltoid exercises can also [...]
Categories: Muscle Building Exercises Tags: deltoid exercises, shoulder exercises
Chest Dips For Maximum Pec Development
Chest dips are one of the best exercises for adding density and size to the pectoral muscles of your chest. While most people don’t even regard dips as a chest exercise (they think of it more as a triceps exercise), when performed correctly chest dips can make an immediate impact on the size and strength of your pecs. Once you begin to build up some strength in your pectorals, then you can tap into the real power of this “old school” exercise by adding weight to the mix! Weighted chest dips are an excellent exercise that will allow you to pack on some serious muscle mass in your chest. One of my favorite applications of chest dips is to add it into my chest workouts whenever I hit a sticking point or plateau with my bench press. For some reason this exercise allows me to strengthen my chest enough to [...]
Categories: Muscle Building Exercises Tags: Chest Dips, dips