Hi I am new in this forum, I have been reading these posts since May though. I read many good advises thanks to you guys but this is the 1st time im gonna ask a simple question here. Maybe this topic will turn into a reference point since im going to ask about every body part. so people wouldn't have to go through pages and pages to find the best exercises for every part etc.
so this is question. taking into consideration that i am only training to sort of just cutting etc i am using 5-10kg dumbbells only. nothing special but im very delighted of the results along with a strict diet.
what are the best exercises for:
biceps
triceps
forearm
shoulders
chest
abs
prefirebly name about 3-4 exercises for each part with 1. being the best.
i am not asking this personally so i dont think giving details etc would be of any use to you experts, i am just asking this simplequestion because it seems that it is the most asked question by those who wanted to start simple workouts at home without the advise of any professional people.although i need to point out that it would be VERY useful for me to know exactly what the best exercises are instead of wasting time doing other non-useful exercises
ps: if there are any parts i am missing and they are important please notify me
thanks a lot.
Best exercises for each body part
Moderators: Boss Man, cassiegose
training movements will be more efficient than training muscles but here goes:
biceps - reverse grip chin ups, reverse curls, stand db curls, bb curls
triceps - lockouts, tiger bend push ups, bodyweight tricep extensions, diamond push ups
forearms - deadlifts, wrist roller, sqeeze thingies, reverse curls
shoulders - face pulls, push presses, seated db shoulder press, stand seated shoulder press
chest - gymnastic ring push ups, db chest press, bench pres, incline press
abs - squats, deads, prone ab braces, sprints
as you can see most of these are compound exercises meaning they use more 1 joint to complete the movement...again though trainig movements will increase trainning efficiency
biceps - reverse grip chin ups, reverse curls, stand db curls, bb curls
triceps - lockouts, tiger bend push ups, bodyweight tricep extensions, diamond push ups
forearms - deadlifts, wrist roller, sqeeze thingies, reverse curls
shoulders - face pulls, push presses, seated db shoulder press, stand seated shoulder press
chest - gymnastic ring push ups, db chest press, bench pres, incline press
abs - squats, deads, prone ab braces, sprints
as you can see most of these are compound exercises meaning they use more 1 joint to complete the movement...again though trainig movements will increase trainning efficiency
there are 6 major body movement actions
lower body quad dominant - squat and short stride lunge / step up variations
lower body hip dominant - deadlift and long stride lunge / step up variations
upper body vertical push - shoulder press variations
upper body vertical pull - pull / chin up / down variations
upper body horizontal push - bench press variations
upper body horizontal pull - row variations
you can either do one exercise from each for 1 - 2 sets each in a full body workout or choose a lower and either push or pull options (both in one day though) and do 3 - 4 sets of each
only one exercise is required for each option though
do the same sets and reps for both push versions and both pull versions as well as quad and hip versions no matter what day you do them on
lower body quad dominant - squat and short stride lunge / step up variations
lower body hip dominant - deadlift and long stride lunge / step up variations
upper body vertical push - shoulder press variations
upper body vertical pull - pull / chin up / down variations
upper body horizontal push - bench press variations
upper body horizontal pull - row variations
you can either do one exercise from each for 1 - 2 sets each in a full body workout or choose a lower and either push or pull options (both in one day though) and do 3 - 4 sets of each
only one exercise is required for each option though
do the same sets and reps for both push versions and both pull versions as well as quad and hip versions no matter what day you do them on