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Sunday, December 09, 2018

The Best Gym Workout Exercises

by Editor (editor), , December 07, 2018

Let’s get the ball (and the dumbbell) rolling without further ado.

People hit the gym for various and diverse reasons – it can be simply because they want to bulk up with gym workout, taking inspiration from the likes of Arnold Schwarzenegger, it can be because one merely wants to get in shape and thus do the bare minimum to stay fit, it can even be because one does not want to simply type yoga classes near me but wants something more robust and more immediate and dramatic in result.

It is difficult to pin the title of the ‘best’ on one workout exercise over the rest because all of them serve the purpose to some extent, and many of them cannot be simply shirked or sidelined. Any good trainer will tell you that there is no one best exercise for any given body part, and instead, it is a combination of many: chest day will train your chest muscles only through an array of different strains of chest exercises. That said, they do vary in effectiveness, and this is our primary parameter here. So, let’s get the ball (and the dumbbell) rolling without further ado.

1. For Chest: Neutral-grip Dumbbell Bench Press

Instructions:

  • Lie down flat on a bench.
  • Hold a pair of dumbbells up directly over your chest an elbow’s length away.
  • Your palms should be inwards.
  • To initiate, lower the dumbbells to the sides of your chest.
  • Pause for 2 seconds, and then press them back up.
  • Do 10 reps of these if you are in the intermediate training level.


2. For Biceps: Dumbbell Incline Curl

Instructions:

  • Lie down flat on an incline bench.
  • Let the wait stay suspended at an arm’s length.
  • Your palms should be forward.
  • Curl the weights and take a brief pause, and then lower them halfway, and take another pause (5 seconds), and then lower them completely. Pause, rinse and repeat.
  • Do 10 reps of these if you are in the intermediate training level.


3. For Core: Half-kneeling Rotational Table Chop

Instructions:

  • Attach a rope to a cable station.
  • Kneel upon your right knee.
  • At this point, your left side should be facing the machine.
  • Rotate and pull the rope past your right hip.
  • Do 10 reps of these if you are in the intermediate training level.
  • After a set of reps, change sides and repeat.


4. For Shoulders: Half-kneeling single-arm bottom-up kettlebell press

Instructions:

  • Hold a kettlebell in front of your shoulder, bottom up.
  • While this is in front of your left shoulder, step forward with your right foot and then kneel on your left knee.
  • Press the bell overheads and repeat the motion.
  • Do 10 reps of these if you are in the intermediate training level.
  • After 10 reps, switch sides and repeat.


5. For Triceps: Dumbbell Floor Press

Instructions:

  • Lie on your back on the floor.
  • Your knees should be bent, and your feet should be flat.
  • Hoist a pair of dumbbells up above your chest.
  • Your arms should be straight at this point.
  • Lower the weights slowly till your upper arm touches the surface of the floor.
  • Do 10 reps of these if you are in the intermediate training level.


About the Writer

Editor is an editor for BrooWaha. For more information, visit the writer's website.
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