dumbbell bench pressing 60lbs. check out my new vid of pressin 75lb dumb bells
Several people have been injured or killed in the gym recently lifting weights, such as Stefan Johnson of USC, correct weight lifting technique form can help avoid injury or death. Watch as Blaze Driscoll demonstrates the proper way to hold the barbell when bench pressing. Proper alignment will give you stronger lifts, more strength, more power.
Most people know that in order to build up muscle in the upper body one of the best exercises to do is the bench press. A frequent question bodybuilders ask each other is how much you can bench press. Let us examine what it takes to build muscle and how to achieve a bigger bench press. This can be done in a few very effective ways that will make a noticeable difference fast. Develop your triceps. Almost two thirds of the total muscle mass on your arms is comprised of the triceps muscle. Strengthening your triceps is very beneficial to increasing your bench press. Some excellent exercises that will help build muscle mass on your triceps are using both barbells and dumbbells and doing close grip bench-presses as well as skull crushers. Do not do exercises that just isolate the muscle because they are not good, as they will isolate the muscle completely. Working your triceps will certainly assist in adding weight to your bench press. Work your triceps separately. The majority of bodybuilding regimens advise that you workout the chest in the same session as the triceps. If you train the triceps separately, you can concentrate on them and get the muscle growing very quickly. Try this over a few weeks and then have a look at how many more kilograms you can bench press. Change is good. Have you been doing that same old workout regimen for months now? When your muscles have done the same workout a few times, they become used to it and therefore the need to keep growing muscle is not needed. Keep changing things around, it can be slight changes like changing the grip width or even reversing the order of your regimen or they can be more drastic changes such as doing supersets or compound sets and others. Do not over do it. Most of the time more is better, but in regards to muscle building that is not the truth at all. If you over do it and over train your chest, then you will find it difficult to recover and to grow further. Instead, focus on intensity, technique, and not quantity. A short vigorous workout is much more effective than a long one. Rest well. Your muscles will not be growing at the gym! You need to be getting a good amount of rest, as muscles will grow as you are resting. If you do not give enough time for growing then they will not grow. A good rule to set is to is to limit yourself to 6-9 sets per session for each muscle group otherwise, you will risk overtraining. Take a break from training. If you find yourself reaching a training plateau, then think about taking a complete break. This will allow your body recover from all the strain you have put on it. After you have taken a break for a couple of weeks, you can return to your workouts with more conviction. Look at your diet. Are you eating 6 meals a day with a minimum of 1 gram of protein for every pound of bodyweight you have? If you are not, then you are most likely limiting your gains by not following a muscle building diet. Following a proper muscle building diet is essential in building muscle mass, so in every meal try to consume 50% carbohydrates, 30% proteins, and the rest can include fats. Pay attention to your technique. Are you bench-pressing the proper way? It is imperative to pay close attention to your technique and to use proper form when doing your exercises. If you practice bad technique it can take away focus from the chest muscles and can put you in great risk of injury as well. Make sure you are not lifting your feet up off the floor and that your hands are not grabbing the bar too close together. These are the two most general mistakes people make when bench pressing. By following this guide, you will be giving yourself a good advantage to building muscle mass on your chest rapidly, and showing off to other bodybuilders on how much you can bench press!
How many reps, how many sets, what KINDS of sets, and how to break them all down… In order to gain some serious muscle mass in the gym..
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Duration : 0:7:55
Improve your bench with what may be the best assistance exercise there is. To see you bench press go through the rough there are a number of different exercises that you can do, and this may be the best. Build a big chest and triceps.
Duration : 36 sec
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Hi, in this video I show you how to build and tone your arm muscles, specifically, your biceps, triceps, chest and shoulders. Weightlifting with dumbbells is a wonderful way to strengthen and tone your arms; even works your core and back. Increasing your muscle tone also revs up your metabolism by increasing your Resting Metabolic Rate (RMR) so you’ll burn more calories even at rest. I hope you find this video helpful. Please subscribe because I have many more helpful videos to come on so many helpful topics. There’s something for everyone! Thanks for viewing 
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Duration : 0:8:41
Look how quickly i transformed my body into a piece of art in just 4 years. Along the way i used countless supplements without getting any effects but then i came cross a supplement that changed it all. Go to http://tinyurl.com/yc7pc8g to get the best supplement on the next.
Duration : 0:3:44
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It’s Lee Hayward here with a complete chest and shoulder weight training workout routine.
Hardly a day goes by that I don’t get at least one e-mail from someone asking how they can build a big muscular chest. Well in this video clip I’m going to share one of my all time favourite chest workouts for fast muscle gains.
I like to start my chest workouts with a big basic compound power exercise. Usually some form of the bench press. In this video I’m doing the barbell bench press but I’ll sometimes use dumbbells or incline bench presses instead.
When doing bench presses make sure to set up properly by expanding your chest, arching your upper back, and pulling your shoulder blades back. This will help to fully activate the chest muscles and place less strain on the shoulder joints.
It’s also a good idea to have a spotter with you at all times just in case you need help lifting the barbell off your chest.
The next exercise that I like to do is the dumbbell flye. This exercise works the chest in the fully stretched position. I don’t use heavy weights here, but rather I emphasize getting a full stretch in the pecs. I even hold the weights for a second at the bottom position to get a better stretch.
You’ll also notice that I only lift the dumbbells about ¾ of the way up. Going all the way up just takes the stress off the chest muscles.
In the video I’m doing incline bench flyes. But sometimes I’ll do flat bench flyes, or decline bench flyes to work the chest from different angles.
I’ll finish up my chest workout with the pec-dec flyes. This works the chest in the fully contracted position. You can’t lock it out at the top and get a rest like you can with bench presses or dumbbell flyes.
This is a great finishing exercise and really pumps up the pecs.
You’ll notice that I’ll work the chest from all ranges of motion with a mid range power exercise the bench press, then a fully stretched exercise the db fly, and then a peak contraction exercise the pec dec.
After I train chest I move on to working the shoulders. It is a good idea to pair up training chest and shoulders in the same workout because most chest exercises will also work the shoulders as a secondary muscle group.
Just like with the chest workout I’ll start with a basic compound power exercise such as the shoulder press. Here in the video I’m using the barbell shoulder press but sometimes I’ll also use dumbbells or the smith machine.
I prefer to do my shoulder presses to the front of the head as this places less strain on the rotator cuff. And you can usually handle heavier weights.
Next I move on to doing side lateral raises. I prefer to do these with 1 arm at a time using a low pulley cable. This provides a much greater range of motion then using dumbbells because you’ll have tension right from the start and all the way through to the top of the exercise.
Doing them one arm at a time will allow you to concentrate on each side independently and allow you to lift more weight per arm then if you did this exercise with both arms at the same time.
After you finish your reps for one arm, do the same number of reps for your other arm. You may find that one side is stronger then the other. If so then you should start with your weaker side first, and then do the same number of reps for your stronger side.
Over time this will help to balance out your strength between both the left and right sides.
After the side lateral raises I’ll do a similar exercise for the rear delts. I’ll adjust the cable pulley so that it’s about neck height and pull the cable in an arc motion across the front of my body.
This works the rear delts with a full range of motion because there will be tension right from the start and continue on to the fully contracted position at the end.
Just like with the side lateral raises I like to do this exercise with one at a time to really focus on each side individually and to help develop equal strength between both the left and right sides.
You’ll notice that we work all 3 heads of the shoulders. The front delts get worked hard with the shoulder press. The side delts will be worked through a full range of motion with the cable side lateral raises. And the rear deltoids are targeted with the 1 arm reverse cable fly.
For more workout routines and training tips be sure to check out my website at LeeHayward.com and sign up for my free 10 part bodybuilding tips e-mail course.
Duration : 0:5:2
Randy Barnes Weight Training
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