Modern and popular types and systems of physical exercises

Vertical chest row

Vertical chest rows are excellent for the upper back.

But the maximum load is borne by the so-called “wings”. And the larger these “wings”, the larger the latissimus dorsi muscles and the wider the back looks. In addition, the rhomboid muscles and trapezius take part in the exercise.

A wide back plays a key role in bodybuilding competitions. This exercise is very similar to regular pull-ups. The only difference is that you are not reaching for the bar, but it is reaching for you.

Vertical chest row, correct execution

1. To begin, you need to sit on the machine and grab the bar. After this, fix your legs so as not to lift yourself up while pulling the block. You should be pulling the bar towards you, not it pulling you.
2. Keep your back straight and tense your lumbar muscles (under no circumstances relax them until the very end of the exercise), rest your feet firmly on the floor.
3. Then, inhaling, pull the bar towards you. Try to bring your shoulder blades together. When the bar is at your chest, pause for a second and contract your back muscles even more. This additional load will help to work them out better.
4. Then slowly return to the starting position while exhaling. Make sure that your elbows always move along your body. At the top, straighten your arms as high as possible to stretch the muscles further.

Vertical chest row - useful tips

1. Make sure that before starting the exercise you take the correct starting position: your arms should be fully straightened, as should your torso. You can ensure maximum amplitude if at the top point you raise your shoulders as high as possible, and at the bottom you lower the bar all the way to your chest.
2. The width of the grip also plays a big role here, which should be much wider than the width of the shoulders. It is this grip that will shift the entire load to the lats. A narrow one will load the lower back.
3. The vertical position of the torso also distributes the load on the “wings”. By leaning back, you transfer tension to the rear deltoids.
4. Be sure to hold your breath. This way you can develop maximum effort. Don't forget to squeeze your shoulder blades together while pulling the block, which is a very important point.

Pumping the pectoral muscles

The chest muscles are divided into two groups:

1. The superficial layer covers the outside of the chest and includes: the subclavian, pectoralis major, serratus anterior and rhomboid muscles.
2. Deep layer: External intercostal, internal intercostal, internal, subcostal muscles, transversus thoracis, levator ribs.

Now we can talk a little about the most effective exercises. There are many different exercises for the chest, but we should not forget about the most important ones, the basic exercises.

Pumping the pectoral muscles - basic exercises

1. Bench press. Not an easy exercise, but very effective. Allows you to pump not only the pectoral muscles, but also other muscle groups. This exercise is recommended for absolutely all athletes, from beginner to professional. There are several variations of the bench press. This is on a bench with an inclination downwards and upwards, as well as on a horizontal bench (if the bench is below the horizontal, then the lower part of the chest will be worked out, but if it is higher, the upper part will be worked out). There are different types of barbell grips. Each grip loads certain muscles.
2. Dips. A very simple and effective exercise for working out the chest. When you start to lower yourself to the bottom, try to do it as low as possible. This way you can better target your pectoral muscles.
3. Pushups. Perhaps the simplest exercise, as it does not require any machines, dumbbells or barbells. Very similar to the bench press. By tilting your body in different directions, you can redistribute the load on the lower or upper surface of the chest (the same thing when you raise or lower the back of a bench while performing a bench press). If this exercise seems too easy to you, then you can perform it with weights. Try putting a weight plate on your back and doing push-ups with it (that's what I do). Or have your partner sit on your back.
4. Crossovers. Another great exercise for the pectoral muscles. You can perform information in the crossover through the upper and lower blocks. This exercise will allow you to perfectly pump up the inner and lower parts of the chest.
5. Military press (or more simply put, standing press).

This exercise can be performed with either a barbell or dumbbells. Excellent for working the upper chest.

Barbell row to the stomach

The barbell row is an excellent compound exercise that increases the thickness of the latissimus dorsi muscles. You can perform this exercise by pulling the barbell not to your stomach, but to your chest.

In this case, it is necessary to spread your elbows to the sides. This type of traction is heavier and it mainly loads the middle of the back and the rhomboid muscles. The exercise puts a lot of stress on the lumbar muscles. Before you begin, learn the correct technique for performing with an empty bar. Then start adding weight gradually.

Barbell row to the stomach - correct execution

1. Stand near the bar and grab it using an overhand grip. In the correct starting position, the distance between the feet should be equal to shoulder width, and the legs should be slightly bent at the knees. Bend your body forward approximately
2. degrees. Since the torso is leaned forward, a large load falls on the lower back, which makes this exercise extremely traumatic. Therefore, the lower back muscles are in constant tension until the very end of the repetition. The weight hangs on straight arms. Now that you have taken the starting position, you can begin the exercise.
3. Inhale, hold your breath and begin performing the exercise until the bar touches your waist. Try to practice all movements slowly. Do not spread your elbows to the sides. They only move up and down. Once the bar is at the top point, squeeze your shoulder blades together and pause briefly.
4. Lifting the weight is carried out using the strength of the muscles of the back and shoulders, do not pull it with your biceps.
5. Raise your elbows as high as possible. When the bar touches your stomach, exhale and slowly lower it down.

Barbell rows to the stomach - recommendations

1. Be sure to pay special attention to keeping your knees bent. This is necessary for greater stability. By doing the exercise with straight legs, you will begin to round your back and may lose your balance.
2. The higher you can raise your elbows, the better it will be. Although your elbows should only move up and down, you can also move them out to the sides. This is a more complicated version of this exercise, allowing for a stronger impact on the rhomboids, trapezius muscles, rear deltoids and latissimus dorsi. To perform this exercise correctly, use a weight that is feasible for you. A barbell that is too large will cause you to jerk it up.
3. Be sure to take the correct starting position. The distance between your legs should be slightly wider than shoulder width. The wider the grip, the greater the positive effect on the lats. The head, legs and torso remain motionless until the end of the approach.

Leg muscle training

Leg muscle training is a must

Now you can notice that most athletes practically do not pay due attention to the leg muscles. It is not right.

The fact is that a well-developed body will still not look very good if the legs are not strong enough. In addition, the body strives to maintain equal proportions. It will be quite difficult to work out other muscle groups if the training of the leg muscles is reduced to nothing. So don't forget to work on your lower limbs as well.

There is one annoying problem regarding leg work. Athletes who decide to train this muscle group most often use fairly heavy weights. The fact is that the use of such weights leads to the destruction of cartilage, which is a huge problem. This is especially dangerous for the knee joints, since they are the most vulnerable place.

Without any doubt, these muscles need to be worked, but this must be done very, very carefully. You should not lift excessive weights. The best exercise is barbell squats. This is exactly the case where you need to be especially careful not to overload the bar. Not only does it simply put a huge load on the knee joints, it can also seriously injure the lower back. Personally, I think that leg injuries, namely the knees, are the most unpleasant.

What muscles do they consist of?

1. The gluteus maximus muscle - the shape of the buttocks depends on it, as it occupies them completely.
2. Quadriceps – occupies the front surface of the thigh and is the strongest muscle in the body.
3. Biceps femoris - located on the side and consists of two heads: long and short.
4. The triceps of the shin are, in other words, the calves.

I want to talk a little about perhaps the best leg exercise – squats with a barbell.

The back squat is a basic and incredibly important (and very difficult) exercise. One of the three pillars on which all bodybuilding rests. This exercise cannot be neglected. But despite its effectiveness, it is extremely traumatic (especially for the lower back and knee joints). Therefore, before you begin, you need to warm up properly. For those who decide to try squats for the first time, it is necessary to master the correct technique with an empty bar. Neglecting this technique can lead to serious injuries that will put you out of action for a long time. Be sure to add squats to your program.

Squats for legs. Performing squats

Leg squats are a basic and incredibly important (and very difficult) exercise. One of the three pillars on which all bodybuilding rests. This exercise cannot be neglected.

Squats should be performed with extreme caution. Despite its effectiveness, it is extremely traumatic (especially for the lumbar muscles and knee joints). Therefore, before you start working, you need to warm up properly. For those who decide to try this exercise for the first time, it is necessary to master the correct technique with an empty bar. Failure to use proper technique can lead to serious injuries that will put you out of action for a long time and prevent you from bodybuilding.

Leg squats - how to do them correctly

1. Stand in front of the frame on which the barbell rests. Dive under it and place the bar on your trapezius muscles (you do not need to place the bar directly on your shoulders. If you use a fairly heavy weight, the bar will pull you forward. In addition, the dangerous load on your lower back will significantly increase. Therefore, the bar must be lowered to approximately the shoulder blades) . Grasp the barbell with an overhand grip at a distance slightly wider than shoulder width. Then remove the bar from the racks and take a step back.
2. Now you need to take the correct starting position. Your feet should be shoulder-width apart and your toes pointed out to the sides. Straighten your body, bend your back at the waist, and always look forward.
3. After a deep breath, slowly lower yourself down. Be sure to push your buttocks back. This will make it easier for you to maintain your balance. In this case, tilt your body forward approximately
4. degrees.
5. Once your thighs are parallel to the floor, begin to rise. You can exhale only when you reach the top point

Doing squats - useful tips

1. It is very important to maintain a curve in the lower back until the end of the approach. Even the slightest relaxation will inevitably lead to a serious back injury, after which you will say goodbye to bodybuilding for a long time.
2. Keep your feet firmly pressed to the floor at all times, do not lift your heels. Otherwise, the load on the knees will increase significantly, which will certainly lead to injury.
3. It's just critical to warm up well before attempting such a strenuous exercise. And don't forget about breathing correctly. Before squatting, take a deep breath, and after returning to the top point, exhale.
4. It is recommended to wear comfortable shoes when doing squats. Make sure the sole is not slippery. If you slip and fall along with the barbell, it will be bad.

Lunges with a barbell

Barbell lunges are a basic exercise and a great way to maximally target your glutes. In addition, the hamstrings are also involved here. So, as you can see, this exercise cannot be neglected. There are many different ways to perform lunges with a barbell. There are variations such as platform lunges, dumbbell lunges, back lunges, side lunges, bodyweight lunges, Smith machine lunges, and others. This exercise is very dangerous for the knees, so be careful if you have bad knees. It is recommended for all bodybuilders, regardless of their level of athletic training. The best time for this will be the very end of your leg workout (after squats with a barbell and extensions in the machine). Lunges will help to maximally “finish off” tired muscles and improve the effectiveness of your workout.

Lunges with a barbell - correct execution

1. Walk up to the barbell rack and dive under it. The bar should be positioned on your trapezius (just like when performing squats with a barbell). Grab the bar with an overhand grip slightly wider than shoulder width. After lifting the barbell, step back. In the starting position, the legs are slightly bent at the knees, the back is completely straight, the lower back is tense, the chest is out, and the gaze is directed forward. Do not spread your feet apart; they should be parallel to each other. This will make the exercise easier.
2. Now start doing lunges. After inhaling, step forward so that an angle of 90 degrees is formed at the knee. The other leg should be behind and the knee almost touches the floor. When you step forward, gradually transfer your body weight to the leg that is moving forward.
3. After a second pause, return to the starting position and remember to exhale. Then do this movement for the second leg.

Lunges with a barbell - useful tips and tricks

1. This exercise is very difficult. Therefore, before you begin, learn the correct technique. For this it will be most convenient to use an empty bar. It is very important to learn to maintain balance. This is what the back leg serves for. The leg placed forward takes on the entire main load. Be very careful; if you lose your balance and fall, you will be injured.
2. There is a great way to get more benefit out of this exercise. It is necessary to place a platform in front of you that is not too high. When you take a step forward, place your foot on it. This way the muscles can be stretched more and, of course, worked out better.
3. If you have bad knees, you will be very careful when performing lunges. Almost the entire weight of the body and the barbell is alternately transferred to one knee and then to the other. This can be bad for your knee joints.
4. It is best to start in a Smith machine. It will make it easier to learn the correct technique.
5. Since the bar rests almost on the shoulders, it creates a large load on the lower back. Therefore, to avoid injury, do not relax the psoas muscles until you have completed the set.

Seated dumbbell curls

This exercise is a very good way to target the biceps muscle.

It gives the biceps a clear definition and increases its strength. The arm flexor muscles also work in this exercise. It is recommended for everyone, no matter what level of skill you have. The best time for this would be the middle of your workout. Just right after you do barbell sit-ups.

Seated dumbbell curls for biceps - how to do them correctly

1. Sit on the edge of the bench and take the shells in your hands. In the initial position they should be facing towards you. The back must be straightened, the lower back bent and in constant tension as long as the exercise is performed. Spread your legs apart and bend your knees at right angles. put your chest forward, and the dumbbells should hang on fully extended arms.
2. After a deep breath, lift them up to your shoulders. Try to move only the lower parts of your arms. Don't hesitate trying to help yourself. When your elbows are at a right angle, turn your palms so that at the top point they are facing you.
3. Tighten your muscles at the top and hold in this position for a second. This is necessary for better muscle development. Be sure to exhale when you reach the top point.
4. After a pause, return your hands to the lowest point. Don't forget to turn them back around. Everything happens smoothly, without jerks or sudden movements.

Seated dumbbell curls - useful tips

1. Of course, you can raise your arms one by one, but in this case the torso will begin to tilt to the sides. So, nevertheless, simultaneous raising will be better.
2. It is very important that your back is straight and arched in the lower back. And don't forget about proper breathing.
3. Do not violate the correct technique. Using heavy dumbbells, you will have to jerk at the bottom point. And raising them to the required level will not be very easy. The downside of heavy projectiles is that you will try to help yourself lift them with other unnecessary movements. For example, bending forward. Only the lower arms should work.

Close grip barbell press

The close-grip barbell press in bodybuilding perfectly pumps the triceps muscle, upper pectoral muscles and anterior deltoids. This exercise perfectly increases not only the volume and strength of the triceps, but also its density. It is somewhat reminiscent of the classic bench press, the only difference is the width of the grip. Some athletes perform the bench press in such a way that their hands almost touch each other. So close to injury. The grip should be about 1 centimeter less than in the usual version. If you don't know what grip to use, it's better to take it wider than narrower (for more detailed information, watch the video with the correct execution). Be sure to add this exercise to your program.

How to properly perform a barbell press with a narrow grip

1. Take a lying position on the bench, press your feet firmly into the floor, press your buttocks, head, and shoulders firmly against the surface of the bench, the bar should be located exactly at face level. The back is slightly arched at the lower back. Grab the barbell with an overhand grip and extend your arms so that it is above your neck, not above your chest. Use an overhead grip and a small distance between your hands, slightly less than your shoulder width.
2. While performing the bench press, take a deep breath, hold your breath, and lower the barbell to your chest. As soon as the bar touches it, immediately lift it up.
3. After reaching the top point, exhale, pause for a second and tighten your triceps.
4. The movement of the elbows occurs along the sides and there is no need to point them out to the sides, as this violates the correct technique of execution.

Recommendations for performing barbell presses with a narrow grip

1. Don't linger below. Touch your chest with the bar and immediately press it upward. This will prevent your muscles from relaxing.
2. It is very important to grip the bar straight. Since the grip distance is short, the barbell can be pulled to one side. For this exercise it is much better to use a special bar. It's called the EZ bar.
3. Be sure to hold your breath as you lower the barbell to the lowest point. This will help you keep your balance and give you strength.
4. Try to lift the weight only with your arms, rather than pushing with your whole body. Don't arch your back or turn on your side to try to help yourself.
5. The best time to bench press is at the very beginning of your workout. This is a better way to pump up your triceps.

Standing barbell lift

The standing barbell press (military press) is an exercise for increasing shoulder mass and broadening. By performing this exercise, the front and middle deltoids will look much more prominent.

It is best to perform it at the very beginning of the workout, and then all other exercises for the deltoid muscles. Constantly practicing barbell lifts will help you achieve great success in volleyball, gymnastics, tennis and other sports. Recommended for all bodybuilders.

Lifting the barbell while standing - correct execution

1. Grasp the bar with an overhand grip slightly wider than shoulder width. Gently throw it over your chest. In the starting position, the bar lies on the chest, the back is straightened and the lower back is arched. The legs are slightly bent and the gaze is directed forward. For those who have never performed this exercise, it can be quite difficult to support a large weight with outstretched arms. Therefore, for greater stability, you can put one leg forward.
2. After this you are ready to start. With a powerful movement, squeeze the weight all the way until your arms are completely straight. Remember to lift your shoulders and take a deep breath before pressing.
3. At the top point, exhale and contract the muscles strongly. Then return to the starting position and begin the next repetition.

Lifting the barbell while standing - recommendations

1. Holding your breath while performing the military press is mandatory. This action will help you develop more force and lift heavier weights. In addition, this will give a more stable position.
2. There are two ways to perform the military press: standing and sitting. Which method to choose is up to you. But it's worth trying both varieties.
3. At the top, you need to fully straighten your arms and raise your shoulders. This will increase the effectiveness of the exercise. This is the only way to maximize the impact on the deltas.
4. Throughout the entire exercise, your gaze is directed forward. You cannot relax your back muscles. Otherwise, the risk of lower back injury increases.

Arnold Seated Press

The Seated Arnold Press is an excellent compound exercise that maximally targets all three deltoids. In addition, it additionally pumps the triceps and pectoral muscles, or more precisely, the upper chest. An increased range of motion recruits a large number of muscle fibers.

This exercise is very dangerous. Therefore, proper technique is a must. It will help you not only pump up your deltoids to the maximum, but also avoid unnecessary injuries. It would be best to start with light dumbbells, and only then, when the muscles are sufficiently accustomed, increase the weight. Most of the load falls on the front and middle deltas.

Arnold Seated Press - Correct Execution

1. To start performing, you need to take the correct starting position. To begin, position the back of the bench at a 90-degree angle. Sit on the bench so that your back fits tightly to the bench (your back should be pressed firmly throughout the entire exercise). The legs rest on the floor, the back is arched at the lower back, the gaze is directed only forward.
2. Take two dumbbells. They should be at shoulder level. In this case, the palms are turned towards the face. Now you can start execution.
3. Take a very deep breath and with a powerful push, lift the dumbbells up until your arms are fully extended.
4. When the dumbbells rise above head level, immediately begin to rotate them 180 degrees. At the top point they should look in the opposite direction (details in the video tutorial). When you reach the top point, be sure to exhale and raise your shoulders.
5. Then slowly return to the starting position and begin the next repetition until you have completed the desired number of repetitions.

Arnold Seated Press - Recommendations

1. Try to lift the dumbbells as high as possible, this is the only way you can achieve maximum results.
2. Perform the entire exercise slowly and without jerking. At the top point, take a short pause, but at the bottom, on the contrary, there is no need to stop. Be sure to keep your back tense and not lean back when pressing the dumbbells upward, otherwise you risk severely injuring your lower back.
3. It is best to start the exercise using light dumbbells. If you have not mastered the correct technique and immediately picked up heavy dumbbells, then you are at great risk of injuring your shoulder joint. In addition, correct technique is the key to the effectiveness of the exercise. Be sure to add the Arnold Press to your training program.

Wide grip pull-ups

Wide-grip pull-ups are one of the most effective bodybuilding exercises for increasing the width of your back. The lats will stretch to their maximum thickness when you touch the bar with your chin.

If you touch the back of your head, their width will increase. When performing this exercise, technique plays a very important role. When lowering down, the body should not fall. Lower yourself smoothly and rise up as well. Pull-ups on the bar with a wide grip should be done at a slow pace, without jerking. This will help place maximum stress on the lats. You can perform the exercise with weights, which will create additional stress on the muscles.

Wide grip pull-ups - correct execution

1. Grab the bar with an overhand grip (about 3 centimeters wider than your shoulder width).
2. Hang on the bar for a few seconds to stretch your latissimus dorsi muscles. The entire body, with the exception of the forearms, should be relaxed.
3. Take a deep breath and push yourself up to the bar.
4. You need to rise until your chin touches the bar or slightly higher. At this moment you need to exhale. Then very slowly return to the starting position. Under no circumstances should you fall down. This may cause injury. Follow the correct technique.