Exercises For Back, Chest And Shoulders?
Hey! Im a 24yr old woman thats trying to gain 15 pounds! I am just starting on this exercise world. So I thought I was ready to go. I set up a routine to work on my abs, legs, and arms, but somebody told me: what about back, chest and shoulders?
I would like to know the exercises I could do for that muscle group. I didnt think of it, I thought I had everything covered lol. So Im really exercising at home, and only have dumbells. Are there exercises that combines two muscles group, say arms and shoulders, or something like that? Would you recommend something else, like a medicine ball or the other ball for this??
I would appreciate links to videos where I can learn about this, since my knowledge is limited on this topic, thank you!!
At least you want back, too. Most people starting with BodyBuilding skip back to only make the front look good, bad idea.
But you’re forgetting LEGS. Legs are the most important as they’re the base and support. You also don’t want to look like a chicken.
What you should do is work to get a good base strength in your entire body. Fill up your dumbbells and lift them on your shoulders and squat as deep as you can for as many reps as you can for 5 sets.
Then you do sit-ups and deadlifts with them and NOW you work on bench presses with your dumbbells.
Now you have worked up from the base to your chest. Now you bend over and keep your body bent over at 90 degrees and let your dumbbells hang down and slowly pull your elbows tightly against your body, this will work your back shoulders and your back, you can guess which muscles the bench press works.(front shoulders/triceps/chest)
You also want to the side shoulder muscles. Just keep the weights by your side and lift them up until you can feel that your neck is activating, that’s when you drop your weights and repeat.
After that you rest the weights on your shoulders and lift straight up.
You do this for 10-15 reps in 5 sets.
I no Ino you’ve heard the pushup gig over and over and over. well pushups are great as they do work almost every muscle on your body, focusing on the back, pecs, shouder,and tripceps. but if you are unwilling ,like many others to accept the amazing potential the push has to offer, the go to you tube and lookup the hindu pushup .its a more advanced versoin of the good ole pushup. also try lifting one leg in the air when doing thepnormal pushups.
For men the best exercise is the standing press…….it takes care of all the area’s you are referring to. body building.com might be one. I’m not sure what it has for ladies. I’m sure one of the women in here will give you a hand……good luck.