Lifting exercises involve pushing or pulling a resistance for a series of precise repetitions. The end result of such training is micro tears to muscle fibers. During the resting phase of weight lifting, the fibers heal and become bigger and stronger. When you perform weight lifting exercises, you have the option of using multiple types of equipment, or the weight of your body.
Pushups
Compound exercises work more than one muscle, causing fast gains in size and strength. Pushups, which are compound exercises, work the pectorals, deltoids and triceps at the same time. Begin this exercise from a face-down position on the floor with your hands slightly wider than shoulder-width apart and feet together behind you. Steadily push yourself off the floor, fully extend your arms and lift your hips to form a straight back. Slowly lower yourself down by bending your elbows and stop when your chest is just above the floor. Push yourself back up and repeat.
Shoulder Press
The shoulder press is also referred to as the military press, and you can use a barbell or dumbbells to perform it. If you use dumbbells, hold them right above your shoulders with your palms facing forward. Steadily push the weights above your head and toward each other until they are an inch apart. Slowly lower them back down and repeat. You have the option of doing these from a standing or seated position.
Pullups
Pullups work the latissimus dorsi, rhomboids, trapezius and biceps all at the same time, and they require the weight of the body and a pullup bar. Begin by grasping the bar with an overhand, shoulder-width grip and let your legs hang straight down. Steadily pull yourself up as high as possible by bending your elbows. Hold the top position for a second, slowly lower yourself back down and repeat.
Triceps Pushdowns
A triceps pushdown is an isolation exercise that zeroes in on one muscle -- the triceps. Attach a short, revolving bar to a high setting on a cable machine and face it with your feet shoulder-width apart. Keeping your upper arms tight to your sides, grasp the ends of the bar with your hands and push it straight down to your thighs. Slowly raise it back up and repeat. For a variation, perform this exercise with an underhand grip.
Clean and Press
The clean and press is a full-body integrated exercise that works such muscles as the glutes, quadriceps, hamstrings, deltoids, triceps and traps. Begin by placing a weighted barbell on the floor and stand behind it with your feet about shoulder-width apart. Keeping your abs tight and back straight, bend down and grasp the bar with an overhand, shoulder-width grip. Quickly lift the bar off the floor as you stand up and maneuver it to upper chest height with your palms facing forward. Press the bar above your head until your arms are fully extended and hold for a second. Slowly lower the bar back to your upper chest, then to the floor and repeat. You also have the option of using a set of dumbbells.
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