Weight Lifting Exercise
by Patrick Austin
Austin is a freelance writer who covers sports and health
for a number of web sites including RealGM.com, Hoopsworld.com,
and Fanstop.com. He currently also covers entertainment and
sports for Vainquer magazine.
If you're interested in doing a weight lifting exercise, here
are some basic guidelines to simple exercises that will help you
achieve optimal definition.
Weight Lifting Exercise--Chest Exercises
Bench press: Lie on a bench with your feet flat on the floor.
Hold the bar with your hands slightly wider than shoulder-width
apart. Lift the weights and position them above your chest. Slowly
lower the weight until it touches just above your chest. Then
slowly lift the bar up until your arms are straight keeping your
Incline fly: Lie on an incline bench set at a 30 degree angle
and hold a pair of dumbbells at your arms with your palms facing
each other. Keep your elbows bent so your forearms are at 45-degree
angles to your upper arms. Lower your arms directly outward at
a 90-degree angle to your torso. The weights should travel down
and out in arcs. Stop when you have comfortably reached the bottom.
Follow the same path upward, bringing the weights together at
Weight Lifting Exercise--Bicep Exercises:
Standing barbell curl: Stand straight up with your legs shoulder-width
apart. Grasp a barbell with your hands and your palms facing out.
Let the bar hang down at arms length in front of you. Slowly lift
the bar to your shoulder level and then pause for a few seconds.
Slowly lower to the starting position and repeat. While doing
this exercise remember not to move your back only your lower arms.
Keep your elbows near your body.
Dumbbell alternate curl: Stand straight up holding a pair of
dumbbells at your sides with palms facing inward. Keep your elbow
stationary and curl the right dumbbell up, twisting your wrists
on the way up. When the dumbbell is at shoulder level pause for
a few seconds and slowly bring it back to it's starting position.
Then switch sides. During this exercise don't move your back and
keep your elbows near your sides.
Note: While doing bicep exercises never use your back to power
the weight because you could sustain an injury.
Weight Lifting Exercise--Tricep Exercises:
Seated dumbbell tricep extension: Sit on a seat with a 90-degree
back support. Grasp the dumbbell so it hangs perpendicular to
the floor behind your head by encircling the handle with your
thumbs and index fingers. Overlap your fingers and thumbs flat
against the inside of the upper plate. With your arms extended
and the dumbbell held overhead, slowly lower the weight behind
your head as far as possible, then lift it back to the starting
position, keeping your elbows in.
Tricep kickback: Place your left hand on a bench. Lean forward
about 90 degrees. Hold a dumbbell in your other hand and position
your upper arm parallel to the floor; your elbow should be bent
at 90 degrees. With your palm facing in, press the dumbbell back
until it is almost fully extended with your elbow locked to your
side. Squeeze your tricep at full extension, then lower the weight
slowly to the starting position. Switch sides and do again.
Here are some sites that offer weight lifting exercise tips: