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[Article] How best to perform the exercises

D

drake

Guest
to gain muscle from your workouts and get the most out of bodybuilding, you must not only know what exercises to perform but how best to perform them

Bench Press.
Preferably done with a partner in case you find yourself stuck underneath the bar, or using a bench press machine (such as a Smith machine) at the gym. The knees should be either parallel to, or slightly higher than the rest of the body with the feet resting on the floor. The bar should be lowered slowly to the chest and raised so that the arms are not fully extended.

The Fly.
Adjust the machine so that the arms are parallel with the shoulders. The movement should be performed slowly with the handgrips touching in the middle at each repetition.

Shoulder Press.
This can be performed either with a barbell, or with a shoulder press machine. The bar must be lowered to the shoulders and raised slowly so that the arms are not fully extended.

Shoulder Raise.
This exercise should be performed with a dumbbell in each hand and the arms slightly bent. The movement should begin with the weights held together in front of the body, whilst stood up. The arms should then be raised so that the weights are parallel with the shoulders and then lowered slowly.

Barbell Squat - In bodybuilding arguably the toughest exercise!
Preferably done with a partner in case you find yourself stuck. The bar should be supported on the shoulders and held with a wide grip. The legs should be shoulder width apart to help maintain your balance. Squat down so that your legs are bent at almost 90 degrees. Any more than that can result in damage to the knees. If you begin to feel soreness of the knee joints, then the weight should be reduced.

Dumbell Row.
With the arm and knee of one side of the body resting on a bench, the dumbbell should be held in the other hand and raised until it touches the chest and lowered slowly.

Pulldown Bar.
This is done using the pulldown machine. The bar should be gripped widely and the preferred movement should be to the chest. Lowering the bar behind the neck can be damaging.

Barbell Curl.
Whilst stood up the bar should be gripped at shoulder width. The bar should be curled slowly and not jerked. Try to avoid using the legs to force your repetitions.

Dumbell Curl.
Whilst stood up and with the dumbbells held against the sides, the dumbbells should be curled alternately.

Triceps Extensions.
Can either be performed with a dumbbell or using the triceps machine. With the machine the grip should be narrow and the movement should be slow. If you use a dumbbell, then the arm should be extended above the shoulder. The arm should be bent part of the way down towards the back and then extended upwards. Take care to avoid any joint pain by not bending the arm too much.

Calve Raises.
Using a calve machine, this exercise can either be performed one leg at a time or both legs at the same time. The balls of the feet should be balanced on the edge of the foot rest. The feet should be fully extended bellow the rest and then the feet should be raised so that you are almost on your tip toes.

Abdominal Crunches.
This can either be done with or without an abdominal crunch machine. Lie on your back with your legs bent. The arms can be crossed and placed across the chest. Raise your shoulders from the ground and contract your stomach. Lower your shoulders back to the ground.

Side Dips.
With a dumbbell in either hand and held at the sides you should bend sideways from the far left to the far right.
 
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