Jul 11

Squeeze More Gains From Your Chest With The Dumbbell Squeeze Press

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This dumbbell variation will be sure to blast your pecs in a unique manner.   The dumbbell squeeze press goes by a few names, like the hex or champagne press, but they all mean the same thing—more gains for your chest. Part dumbbell chest press and the part dumbbell flye, the squeeze press creates muscular tension from the get-go for juicy muscle-building gains. Lifting heavier weights for more reps and sets is the key to progressive overload and more muscle and strength. But sometimes, this is not possible because you have plateaued or are working around an injury. If one or the other or both is the issue creating muscular tension in different ways helps you stay on the gain train. This is where the dumbbell squeeze press comes in. By creating tension by pressing the dumbbells together before you press, you create a flood of muscular tension in your chest by making a lighter weight feel heavy.   What is the Dumbbell Squeeze Press? The dumbbell squeeze press is a dumbbell bench press variation in which you take a pair of hex dumbbells, press them together lightly, and perform a bench press. This bench press variation is part close […]
Jul 08

Build Strong Arms and Shoulders With These 9 Exercises

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A strong, well-defined pair of arms and shoulders is a visual hallmark of a fit and healthy body. Building those muscles not only helps improve your overall strength but also boosts your confidence. Here are nine exercises that you can incorporate into your workout routine to sculpt and boost the strength in your arms and shoulders.   1. Push-ups Push-ups are a bodyweight exercise that targets the triceps, chest, and shoulders. It benefits overall upper body development. How to perform: Start with your hands shoulder-width apart on the ground. Keep your core engaged while lowering your body to the floor by bending your elbows. Push back up to the starting position.   2. Bicep curls Bicep curls target, unsurprisingly, your biceps as well as engaging forearm muscles. How to perform: Stand with feet shoulder-width apart holding a dumbbell in each hand. Curl the dumbbells towards your shoulders, keeping elbows stationary at your side, then lower them back down.   3. Tricep dips Tricep dips target the muscles on the back of your upper arm. How to perform: Place hands behind you on a bench or sturdy support with fingers facing forward. Lower yourself down towards the ground by bending your […]
Jul 05

Exercise tips: 7 science-backed benefits of strength training

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Benefits of lifting weights: Strength training is a fundamental part of most exercise routines, but not just because it helps you lose weight or build muscle. It also has a plethora of lesser known physical and mental benefits. The world knows that if there’s one type of exercise that could benefit your heart, improve balance, strengthen bones and muscle, and help you lose or maintain weight — all at the same time — it has to be strength training. But did you know regular strength training has some even less obvious advantages as well, including a host of mental health benefits like reversing the process of ageing and reducing symptoms of anxiety and depression? More popularly known as weight lifting or resistance training, strength training is a group of physical activities designed to improve muscular fitness by focussing on a specific muscle or muscle group against external resistance, including free weights, weight machines, or your own body weight. Read on to learn what fitness experts and studies have to say about the top benefits of strength training.   1. Makes muscles and bones stronger Strength training can lead to significant muscle growth when combined with a proper diet, experts suggest. […]
Jul 01

4 sculpting exercises for a flatter belly, toned arms and lifted bum

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Targeted toning in four moves   If you’ve been doing the same workout since you can remember and aren’t getting the results you want, it might be time to shake things up. Most of us have those niggly body parts that seem impossible to change – no matter how many runs you go on or how many days you hit the gym. There are plenty of reasons why certain areas of our bodies are not as responsive to diet and exercise, including genetics and being more difficult to isolate in training. The key to changing these parts lies in targeted body sculpting exercises using weights or resistance to tighten, lift, flatten or bulk up, depending on the intent, says personal trainer and Genesis Health + Fitness gym owner, Beaux Glenn. “It isn’t possible to magically isolate just one area of the body but you can certainly target those areas with the right exercises to help achieve the shape you want,” he explains. Ahead, the most stubborn areas to change – and the number one sculpting exercise you can do to target each one.   How to sculpt… a flatter belly Stomach shape is influenced by two main components: muscle and […]
Jun 28

Back exercises in 15 minutes a day

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Back pain is a common problem that many people deal with every day. Exercise often helps to ease back pain and prevent further discomfort. The following exercises stretch and strengthen the back and the muscles that support it. When you first start, repeat each exercise a few times. Then increase the number of times you do an exercise as it gets easier for you. If you’re beginning an exercise program due to ongoing back pain or after a back injury, talk to a physical therapist or another member of your health care team about activities that are safe for you.   Knee-to-chest stretch Lie on your back with your knees bent and your feet flat on the floor (A). Using both hands, pull up one knee and press it toward your chest (B). Tighten the muscles in your belly and press your spine to the floor. Hold for five seconds. Return to the starting position and repeat with the other leg (C). Go back to the starting position. Then repeat with both legs at the same time (D). Repeat each stretch 2 to 3 times. Do the full routine once in the morning and once in the evening if possible. […]
Jun 25

Social Media Bodybuilding Influencer Shares His “3 Tips” for Creating Bigger Biceps

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Social media influencers are a big part of our lives, consciously or subconsciously. Other than travel and styling, which are widely popular areas of interest, fitness is one of the leading fields where influencers play a big role. When it comes to bodybuilding, Ross Dickerson is considered a genuine and trustable fitness influencer who provides expert knowledge and good variations to his followers. Other than that, he is a fitness model and an entrepreneur as well. Recently, Dickerson shared an Instagram video in which he shared three pro tips to pump your biceps. Let’s find out if they’re of any help.   Bodybuilding influencer promises bigger biceps   Ross Dickerson has one of the most aesthetically pleasing physiques out there. He began his fitness journey at the age of 19. Moreover, after he built an excellent physique, he began sharing his knowledge about bodybuilding and being fit through his website and social media. With time he built the trust and now is looked up to for his essential advice about health, fitness and workout advice. View this post on Instagram A post shared by Ross Dickerson (@dickersonross) Recently, he shared workout tips to gain better results from the training session. […]
Jun 21

7 Best Barbell Exercises to Get a Tiny Waist Like Betty Brosmer

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Betty Brosmer, also popularly referred to as ’the girl with impossible waist’, is a popular physical fitness expert and former bodybuilder. She was also a popular commercial model in the 1950s, who knew how to turn heads. Known for her curvaceous figure, bright smile and blonde hair, Brosmer was much more than that, though. Steven Sullivan described the model as a striking beauty with a glow that could be found in none else. Also known as the “First Lady of Fitness”, Brosmer built quite an impressive career in both bodybuilding and modelling. Getting a tiny waist like Brosmer’s will require nothing short of an arduous training regimen along with a proper diet.   Barbell Exercises for Tiny Waist like Betty Brosmer   We have rounded up a list of barbell exercises that can help you get a tiny waist like Betty Brosmer. These seven exercises can help in cinching your waist along with strengthening your core muscles:   1) Romanian Deadlift The Romanian Deadlift is one of the most important barbell exercises that can boost your overall health. This barbell exercise works on your back and abs, and minimises stress. The movement of this exercise completely engages the core and […]
Jun 18

Build Greater Forearm Strength and Size with these 4 Exercises

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This underrated muscle group can benefit from these muscle-building moves.   If you’ve been around the gym trenches, you have heard the term if you cannot grip it, you can’t rip it, and forearms play a big part in it. Forearm strength and endurance are critical in all grip-intensive exercises like deadlifts, chin-ups, and all row variations. The grip often fails before the intended muscle group trained is fatigued. Forearm strength must be addressed and is a common weakness for many lifters. Because forearm strength and endurance are involved in many upper and lower body lifts, it pays to show them a little extra attention. And stronger forearms mean more weight or repetitions on your grip-intensive exercise for more gains. Here we’ll dive into why the forearms are challenging to build, the benefits of training forearms, and four forearm exercises for your forearm flexing pleasure.   Why Are Forearms Hard To Grow? Many forearm muscles, small and large, have varying fiber types, but most forearm muscles are slow-twitch dominant. Slow twitch dominant muscle groups like the forearms and calves are challenging to grow because they are endurance based because they rely on a steady supply of oxygenated blood to operate. […]
Jun 15

6 Lower Chest Exercises with Cables

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Lower chest exercises with cables tend to be a great workout method that can be easily incorporated into your workout routine. These exercises, which include the cable, will allow you to perform more intense workouts as it will help you lift weights than you can seldom lift with free weights. Heavy overload will activate your muscle fibers and allow you to build greater strength and muscle in the body. We have curated a list of the best lower chest exercises using cables that you can incorporate into your workout routine.   Best Lower Chest Exercises with Cables   1. Cable Crossovers Cable crossovers are the best lower chest exercises with cables that will effectively engage your pectoralis major. This exercise will tone your chest along with giving your upper torso a powerful stretch. Here’s how to do cable crossovers: Begin by securing the pulleys of the cable machine at shoulder level before standing in the middle of both the pulleys while maintaining a good posture of the body. Grab both the pulleys in your palms with your arms straightened to the sides and your elbows slightly bent. Next, drive your arms together to the front of your body and cross […]
Jun 12

7 Swimming Tips And Best Strokes To Tone Up

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When summer is at its peak, swimming can be one of the best cardiovascular exercises to shed excess kilos and shape up. But an idle dip won’t be adequate. Check out some key tips to lose weight while swimming and the best strokes that can help you achieve your fitness goals.   While summer suppresses your appetite and this can help in your weight loss journey, the scorching mercury also means lethargy when it comes to hitting the gym or going for a run. Swimming, therefore, can be a perfect summer exercise where you can splash in the water and enjoy yourself while you try and lose weight, or simply maintain yourself. Swimming is also a low-impact exercise, and this means it’s great for people with injuries or painful joints. Here are some tips to lose weight with swimming, the strokes that will help you the most, and the importance of a good diet.   Weight Loss With Swimming: 7 Key Tips   1. Aim For An Early Morning Swim Apart from being a great form of cardio, it’s a full-body workout as well. It’s best if you can swim in the early morning. In a state of fast, a […]
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