by Keila Chaliotis, Staff Writer
Are you leaving out certain exercises due to to lack of knowing that they even exist or simply because you know they are so challenging that you rather skip over them and do easier ones?
Sometimes the best exercises are the ones that you are not doing!
The following four exercises are part of a list of the ones that many people tend to leave out due to that feeling of of being overwhelmed. Some of them are probably ones you have heard of before, but have ignored and others are so unique that I bet they have crossed your mind. But either way, I think it is time for you to add them to your routine.
This is a lower body core exercise and here is the reason for why you should be doing it:
Front squats have really helped my quad development, but just as I once did not do them, other don’t do them now, because they are tough and not comfortable to do, plus the many easier alternatives for them are the ones people go for the most, but to add a good size to your quads, this exercise is a must.
But how do you do something that you don’t know of or haven’t tried before? That is why I’m here for you!
Place the bar across your front deltoids on a power rack with your forearms crossed in front of you and hands gripping the bar. Now, unrack the bar, step back, and start the set standing straight up with your feet just about shoulder-width apart and with your elbows pointing straight ahead, and not downward.
Maintaining a slight arch in your lower back, squat down over your heels, holding your elbows up, until your thighs reach a parallel position with the ground. Then, push up through your heels to the point where your knees are extended but not fully locked.
Arched Back Pullup
This is an exercise that involves both a vertical and horizontal pull from the upper body, which in fact, most pulling moves involve only one or the other. Giving you the reason why you should do this exercise; it builds up on core and abdominal recruitment, and it also hits about as much total muscle as any lift will do.
Just how does this exercise workout?
Wrap around a neutral-grip cable rowing handle over a pullup bar, hold the handle with both hands and start from a hanging position, with your arms fully extended, pull your chest toward the handle while at the same time lifting your hips up, and allowing your head to travel back so that at the top of the rep, your chest is touching your hands and your torso is roughly parallel with the floor.
Crush-Grip Dumbbell Bench Press
This is an exercise that crushes the dumbbells together while slowing the tempo to increase the tension across your chest, shoulders, triceps, and upper back. Spending more time under tension will immediately boost the muscle-building and the effect of natural hormone-release.
It is practiced by sitting on the end of a flat bench holding in your hands a pair of dumbbells. Hold the dumbbells over your chest as you lay back, arms extended, with the insides of the dumbbells touching each other. As you bring down the weights toward your chest, press them together as hard as you can. Once they reach your chest, lift the weights back up, still pressing them together. Try not to go fast and keep the rep speed slow.
Wide-Grip Upright Row
The wide-grip upright rows can be a great deltoid muscle builder when used correctly.
This exercise works by standing and taking hold of a barbell in front of your thighs with, arms fully extended, and your hands outside shoulder width. Keeping your knees slightly bent, pull the bar straight up your body, bending your elbows, until it reaches the height of your chest. Now, as you lift the bar, don’t let your shoulders shrug up! Keep them depressed to maintain tension in the delts. Hold the contraction at the top for a count 5, and then take it back down.
Once you get a couple of practice reps in, you will start to get the hang of it and you will see how these exercise are not as hard as they are made out to be. Hope you can now put the fear aside and take on the challenge.