Bodybuilding is both a sport and recreational pastime for many men and women. The aim of bodybuilding is to develop your muscles so that they are bigger and aesthetically pleasing, which requires the use of exercises to target specific muscles. There are hundreds of barbell, dumbbell and resistance machine exercises used by body builders, but these are among the most common.
Incline Barbell Bench Press
Performed using an exercise bench set to a 30 degree incline, this exercise is an effective chest builder that also works the front of your shoulders and the backs of your arms. Lie on the bench and press the weight to arms' length--the bar should be directly over your chest and your hands slightly wider than your shoulders. Lower the bar to your upper chest and then push the bar back to arms' length. Repeat for multiple sets of six to12 repetitions. As you are holding a bar over your chest in this exercise, you should always use a spotter who can help you if you get into difficulties.
Lat Pull Downs
This specialized exercise machine works your latisimus dorsi or upper outer back muscles, and your biceps. Grasp the lat bar with an overhand shoulder-width grip. Place the leg restraint across your thighs and your feet flat on the floor. Lean back slightly and lift your chest. Leading with your elbows, pull the bar down to your upper chest. Slowly straighten your arms to return to the starting position. Perform sets of six to 12 repetitions. You can also perform this exercise with an underhand grip or using a V shaped handle for variety.
Barbell Curls
A classic body builder exercise, the barbell curl is an effective arm strengthening exercise. Stand with your feet shoulder-width apart and holding a barbell with an underhand grip. Your hands should be shoulder-width apart. Keeping your back upright and your abs tight; bend your arms and curl the weight up toward your shoulders. Slowly lower the bar back to arms' length and repeat.
Dumbbell Side Lateral Raises
A popular exercise for the sides of your shoulders, side lateral raises can also be performed using cables instead of dumbbells. Stand with your feet shoulder--width apart and your hands by your sides. Keep your elbows slightly bent but rigid. Lift your arms out to your sides and up to shoulder--height. Slowly lower your arms back to your sides and repeat. This exercise is best performed with moderate weights and as a finishing exercise toward the end of your workout.
Squats
Many bodybuilders state that squats are one of the singularly most important exercises in their workout. Squats work the entire lower body as well as much of the upper body. Squats should be performed inside a squat rack for safety. Stand with a barbell resting across your shoulders and held tightly in place. Place your feet shoulder-width apart. Start by pushing your butt back and then bending your hips and knees to descend into the squat position. Try to lower yourself until your thighs are parallel to the floor. Keep your weight spread evenly between your heels and forefoot and maintain an upright upper body position. Extend your knees and hips to stand up and return to the starting position. Repeat for the desired number of repetitions. Squats are performed using a variety of set and rep schemes, from one set of 20 reps to multiple sets of three reps. Choose the set and rep scheme you feel is most appropriate to your current level of fitness.
References
- "Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building"; Robert Kennedy; 2008
- "Bodybuilding Anatomy"; Nick Evans M.D; 2006
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
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