barbell

Today we do a step by step chest workout! It is extremely important to make sure form is correct when working chest. This will prevent injury and maximize your workout. So here are some routine exercises you can do for a chest day.

Lets start with inclined dumbbell press.

When resting at the bottom as shown above, make sure your arms are creating a right angle. Make sure your incline angle is only SLIGHT or the movements can target shoulders and possibly cause an injury.

As you push your dumbbells up, make sure your dumbbell ends are touching as shown below. That way your arms are fully extended upwards.

If you are looking to build muscle, lift the heaviest weight you can (with good form) for 8-10 reps. If you want to get some cardio in with your lifts, just lower your weight and up your reps to 15-20. Always do 4 sets.

Next we’ll look at the barbell bench press.

When starting, you want to make sure you are laying with the bar right over your forehead while it is racked. Grab the barbell a tiny bit wider than shoulder width apart and lower the barbell to your chest.

If you have never bench pressed before, make sure you have a spotter and use the bar without weights.

If you are trying to build muscle, bench press the heaviest weight you can with good form, 8-10 reps. If you would like to induce cardio, lower your weight and shoot for 15-20 reps. Always do 4 sets.

And lastly, we have the trusty ole push-up!

First we want to begin in the plank position.

Make sure your hands are about shoulder width apart, and be sure your back is straight. Not dipping or hunched. Then you want to lower yourself down slowly, and stop right before you touch the floor.

With the elbows pointing out, you are hitting more of the chest muscle. If you pull your elbows in while you lower, that will target more of the triceps. Always shoot for 15-20 push-ups, 4 sets.

*If you have trouble lowering yourself to this position, you can build up to it by doing your push-ups with your knees on the ground.

And this completes your chest workout!

I hope you enjoyed the workout. A big thanks to Robbie for showing us how to do proper movements! If you know someone that could benefit from this workout, please share using the social media icons below! Enjoy!

It is summer time!! And one thing we ladies want is to be able to wear those backless and strapless summer tops with confidence! But how do you get started forming those back muscles? Well here is a great step-by-step guide you can use to get started.

My gorgeous gym partner and fellow dietitian Kendra is going to be our fitness model and show us some basic back movements.

First we will start with the seated row machine. Notice how straight Kendra’s back is and how her legs are slightly bent. This is the form you want to continue through your set.

Now as she pulls the handles in, notice how she brings them as far in as she can while continuing to keep her back straight and knees slightly bent. You will want to continue this movement doing about 15-20 reps at a low weight until you are comfortable with the movements. Once you are comfortable, begin to increase your weight and drop your reps (10-12). Always shoot for 4 sets.

The next exercise we will look at is the one-arm dumbbell row. You may want to attempt the movement without weight first to ensure proper form. Notice again how Kendra is keeping her back straight and using one knee on the bench for support. She is looking forward to assure good oxygen flow as she begins her set.

Then she will bring the dumbbell up keeping her elbow pointing backwards (not outwards) while she continues to keep her back straight. Continue to do this movement for 15-20 reps with light weight until you are comfortable with the movement. Once comfortable, begin to increase your weight and drop your reps (10-12). Always shoot for 4 sets (each side).

Next we will look at the bent over barbell row. Again Kendra has excellent form keeping her chest up, feet together, and arms about shoulder width apart. Her chin is up to assure good oxygen flow.

As she begins her first rep, notice how she pulls the barbell into her bellybutton, continues to keep her chin up, her feet together, and her elbows facing backwards (not outwards). Continue to do this movement for 15-20 reps with light weight (or no weight) until you are comfortable with the movement. Once comfortable, begin to increase your weight and drop your reps (10-12). Always shoot for 4 sets.

And the final back exercise is the low back extension. This is definitely something that should be attempted without weight first as shown below.

Pay close attention to Kendra’s form here. She has her arms crossed, body at a diagonal, and chin up. You may need to adjust the equipment so the pads are comfortable right on the hip bones. If you are unsure how to do this, just ask a gym staff member or someone nearby.

Once you are ready to begin, bend over as far as you can and slowly come back up to the position above. If you squeeze your backside as you come back up, this can work those glute (gluteus maximus) muscles also.

If you are comfortable with the movements, you can add weight by holding a weighted plate. Make sure the plate is secure within your arms and tight against your chest.

Once you are ready to begin, just bend all the way forward as Kendra is doing below.

Continue to do this movement for 15-20 reps with light weight (or no weight) until you are comfortable with the movement. Once comfortable, begin to increase your weight and drop your reps (10-12). Always shoot for 4 sets.

This concludes the beginner back workout! Many thanks to Kendra for sharing her excellent form! If you have any questions, please leave them in the comments below. If you know anyone that could benefit from this workout, please share it by using the social media icons below!

It’s Chest Day Bro!

Baby Got Back! Back Workout for Beginners!