Trainees who perform the same routine over a number of months, or even weeks, often reach a plateau and the progress stops. By changing up some of the exercises, you can break through the plateau and continue improving. You can also change the number of sets, reps, rest, or even exercise order to spice up your routine.
Reverse-Grip Barbell Bench Press
The reverse-grip barbell bench press is an exercise that targets the chest, front shoulders and triceps. To perform this exercise, first lie down face up on the weight bench and place your feet on the ground. Grab the barbell using an underhand grip that is slightly wider than shoulder-width apart. Lift the barbell off the rack and position the barbell over your lower chest with your arms straight. Bend your elbows and lower the barbell towards your lower chest. Extend your elbows and raise the barbell up to the beginning position.
Reverse-Grip Lat Pulldown
Reverse-grip lat pulldowns are a movement for the back and biceps muscles. To execute this movement, begin by holding the bar with an underhand grip that is a bit wider than shoulder-width apart. Sit on the machine seat and put your thighs under the machine roll pads. Bring the bar towards your chin by bending your elbows. Bring the bar up to the start by extending your elbows.
Standing Neutral-Grip Dumbbell Front Raise
The neutral-grip dumbbell front raise is an exercise that targets the front shoulders. To perform this exercise, first grab a dumbbell in each hand using an overhand grip and stand with your body upright. Position the dumbbells by your sides with your arms straight. Turn your forearms so your hands in a neutral grip, with the dumbbells facing towards your sides. Flex your shoulders, raising your arms until the dumbbells are at about shoulder height. Extend your shoulders, lowering your arms until you return to the beginning position.
Incline Dumbbell Curl
Incline dumbbell curls are a movement for the biceps muscles. To execute this movement, begin by setting the weight bench to the incline position. Hold a dumbbell in each hand in an overhand grip. Lay your back on the incline bench and position the dumbbells by your sides with your arms straight. Supinate your forearms so your palms are facing forward. Bring the dumbbells up towards your shoulders by bending your elbows. Bring the dumbbells down to the start by extending your elbows.
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