Weightlifting Best Tips, Reviews and Guides

biceps exercises
Ultimate Guides

4 Bicep Exercises With dumbbells (With Videos)

Are you looking for the right biceps exercises to practice at home using a dumbbell? Here are the top 4 picks:

1. Concentration curls (advanced)

2. Bicep Curls One-Arm (Beginner)

3. Biceps curls with two arms

4. Hammer curls one-armed

Which muscles do we work on during biceps exercises? Of course, we train our anterior humerus called biceps as the main target muscle.

In support of this, we use the brachialis on the lateral upper arm and the brachial duplex on the upper forearm.
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creatine power
Ultimate Guides

Creatine Powder Vs. Pills: Difference, Benefits, and Side Effects

A lot of guys are touting the benefits of creatine powder. If you’re thinking of trying it to see how much impact it’d make in your muscle-building adventure, I wrote this post with you in mind.

The difference between creatine powder and pill is that in pill form, you’re expected to first digest it before the body starts to use it. Creatine powder is easily absorbed by the body. In powder form, it works rapidly which is why a lot of muscle builders use and recommend creatine. Continue reading

Chest dips
Fitness PowerLifting

10 Alternative to Dips for Chest (With Illustrated Video)

To get you started on chest dips, you might want to check out the best equipment for alternative exercises. Here are our Top Picks:

If you can’t or don’t have the equipment to do chest dips, here are top alternatives:

#1. A simple push-up
#2. Feet-elevated push ups
#3. Bench press
#4. Diamond push ups
#5. Decline bench press
#6. Close-Grip bench press
#7. Forward Leaning Dip
#8. Parallel Grip Dips
#9. No Lean Dip
#10. Chair Dip Continue reading

Fitness Workouts and Exercises

Tricep Bench Press Dumbbell Workout: 7 Steps to Do It

There are so many tricep bench press exercises, knowing the right one for you will make all the difference.

Here’s how to do the Triceps Kickback on a bench:

  • Place the left hand and the left knee on a bench.
  • Take a dumbbell with your right hand.
  • Place your palm to face your body.
  • Place upper arm parallel to your body.
  • Push the dumbbell backwards by extending your elbow.
  • All the dumbbell to slowly return after a short pause.
  • Main your upper arm throughout the workout.

Here’s exactly how to do two-arms triceps extension without bench:

  • Stand up.
  • Hold one dumbbell with your two hands
  • Place your hands behind your head while holding the dumbbell.
  • Point upper arms straight up.
  • Raise or lift the dumbbell up.
  • Do this by curling your elbows
  • Then slowly lower it back after a while
  • Maintain your upper arms and keep them still.

The bench has for ages been considered an integral aspect workout equipment when you’re looking to create a chiseled chest. Continue reading

Tricep Exercises
Workouts and Exercises

Top 10 Resistance Band Tricep Extension Exercises

Some of the modern resistance band tricep extension workouts are:

  • Band Triceps Kickback
  • Lat Pulldown: 10 to 12 reps is okay.
  • Band Forward Raise: Use it to tone shoulders and arms
  • Bank Upright row: This tones your back and shoulders
  • Prone Leg Curl: Do 10 to 15 reps
  • Plantar Flexion or Ankle Flexion: Go for 10 to 12 reps
  • Standing Abduction: Do 15 to 20 reps.
  • Seated Abduction: Target 15 to 20 reps.
  • Lying Pullover: All you need is 8 to 10 reps.

A quick and safe way to do the resistance band tricep extension exercise is by keeping your arm steady while holding the resistance band right behind your back, then make sure your other arm is extending towards the ceiling work your biceps, shoulders, and triceps.
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Push Pull Workout Routine
Deadlift Fitness Workouts and Exercises

4 Day Push Pull Workout Routine: How to Get Started

Most people who do pull or push workout also enjoy alternative exercises. And that’s the beauty of it — you can choose an exercise that suits you.

If you’re looking for the right equipment for working out at home or setting up a mini-gym at home, here are OUR TOP PICKS:

What Is a Push/Pull Workout?

The push-and-pull workout puts all similar exercise-sets together to attain an enhanced and more symmetric outcome. Depending on the lifting age, upper and lower body workouts are then divided accordingly.

The upper and the lower body workout plans are divided depending on the lifting age of a certain athlete.

A 4 day pull push workout routine is very effective because it trains the entire body and major muscle groups, gives the trainer adequate time for recovery and can be tailored to suit everyone, irrespective of training goals, schedules, histories, and lifestyle.

This push pull workout helps your core muscles so that you can achieve great results with your workout:

  1. Shoulder, Triceps, and Chest
  2. Back and Biceps (also, if you’re deadlifting)
  3. Legs.

So, the selection of an apt workout plan will depend on your workout span. More the time you have spent for a workout, the more advance will be the plan.

These workouts can be split up in various ways depending on the conclusive objective, period, and the required expertise.

This article will guide you about one of the multiple plans of push/pull workout, the 4-day push/pull workout, particularly for the beginners.

Well, I will elaborate all three expertise levels for better understanding and then the all talk would be about how to get started a workout routine.

Are you all set to start a gamble? Let’s do it.

Beginning level (less than 6 months workout)

The general plan for the beginners includes a 3-day workout. However, this workout accompanies a low to moderate workout amount.

Commonly, the new trainee holds an intense workout with dynamic movements and plans to build the strong stamina.

However, I believe that an intense workout at the very beginning level may lead you to a muscles ache situation.

Moreover, I recommend you to perform the legs workout in the middle of the upper body exercises.

In this way, you will gain more muscles strength, the enhanced stamina and sufficient rest span to regain the energy.

The workout plan

Day 1 – push/leg/pull

Day 2 – push/pull/legs

Day 3 – push/pull/legs/pull

Day 4 – Rest

Intermediate level (6 months – 2 years workout)

Now, talking about the intermediate level workout, the push/pull format includes usually 3 to 4 days of calisthenics.

However, this stage of exercise requires a moderate intensity of the workout.

As an intermediate level athlete has developed already enough muscles stamina, they need an accessory workout to maintain their gained strength.

Here I would like to suggest again that the intermediate level athletes should limit their accessories to a certain extent. They should focus on the compound rather than the accessories.

The workout plan

Day 1 – push/pull/legs/pull

Day 2 – push/legs/pull/legs

Day 3 – push/pull/legs/pull

Day 4 – push/legs/pull/legs

Advanced level (More than 2 years)

Well, it’s time to talk about the advanced level workout. At this stage push/pull format constitutes 4 to 5 days workout, usually.

The athlete focuses on the end aims of the workout and considers compounds and accessories equally important. Moreover, the advanced lifters should plan their workout to build the shape of a body.

The workout plan

Day 1 – push/pull/legs/pull

Day 2 – push/legs/pull/legs

Day 3 – push/legs (push)/pull/legs (pull)

Day 4 – rest

4 days workout plan to get started

Day 1: Pull


Hold a pull-up bar with a strong grip so as your palms are facing away from you.

Now, keep your hands shoulder-width apart. Maintaining this position, stretch your upper-back muscles upward. Now, pull your chest towards the bar. Meanwhile, relax your lower limbs. Repeat the workout six-times with four sets in each rep.

Bent-over row

Hold a barbell in your hand with ultimate strength. Now, bend your knees and hinge from the hips while holding the barbell in your hand.

Meanwhile, let your back to be a bit concave. On the other hand, keep your shoulder blades slightly backward.

Now, pull the weight toward your lower chest. Then, slowly return back to the initial position.  Repeat this performance eight-times, each repetition with three sets.

Barbell curl Continue reading

Medicine Ball
Fitness Ultimate Guides Workouts and Exercises

How to Do Medicine Ball Workouts for Abs and Get Fast Results

Whether at home or in the fitness center — training with the medicine ball is an integral part of a good and healthy workout. All you need is a mat, a medicine ball and an interval timer. Before we show you how to train your workout cleanly and properly, we want to give you some basic information.

Since there are medicine balls in many designs, weights and materials, it is important that you find your personal medicine ball before you start your workout.

If you have more exercises in your future workouts, in which you have to bounce your ball a lot on the floor or on the wall, then choose a plastic medicine ball. If you prefer support exercises, choose a leather medicine ball. It is important that you start your training with the right weight.

Men usually start with a 3 kg to 5 kg ball. Please do not increase your weight until you can do your exercises cleanly and correctly. Less is often more! You don’t have to prove anything to anyone.

How do you train with a medicine ball?

Medical ball training not only promote strength and fitness but also serves to improve coordination. That is why one or two exercises with medicine balls belong in the training for team and competitive athletes as well as in the workout at home or in the studio.

The special feature of a medicine ball is its universal applicability: Its weight can be used to support strength exercises as well as for certain throwing exercises that strengthen throwing power and body coordination.

In some sports, specific exercises to improve the technique and strength of an athlete are possible – however, most variants in medical ball training are cross-sports.

Training variant 1: Medicine balls as fitness equipment

To create an efficient workout with a medicine ball, all you need is a little space and a gym mat. Even classic exercises such as squats, sit-ups or push-ups become much more demanding due to the use of heavy balls.

For example, when the body rests one hand on a medicine ball during push-ups, it has to use the back muscles much more to balance than with normal push-ups.

Exercises in a suspended position where the athlete sits on the floor and slightly raises his bent legs are also very efficient for daily workout.

The ball is held in the outstretched arms and guided from right to left and back again by rotating the upper body. The legs tilt slightly to the opposite side of the ball as compensation.

In this way, both the abdominal and lower back muscles can be trained very well. In the workout, ten to 15 repetitions should be performed for each of the exercises shown.

A good whole body workout in such a workout is also diagonal lifting: The ball is moved from the bottom left to the top right out of a deep knee bend. At the beginning of the exercise you are squatting — and then straighten up, while your arms are stretched with the ball diagonally upwards over your head.

Also for this exercise, ten to 15 repetitions are recommended per page.

In addition to strength, fitness also includes elasticity and a sense of balance. All three factors can be promoted with a simple medical ball exercise: the standing scale. To do this, bend the upper body forward from a standing position with one leg extended backwards.

Meanwhile, the ball is held in front of the chest. When the scale is reached, it is carefully placed on the floor and immediately lifted up again. The whole process should be carried out about ten times for each mainstay.

Training variant 2: medicine balls for special training in ball sports

In ball sports such as basketball, handball or volleyball, the aim is to combine technology with throwing power and explosiveness in order to be successful.

In addition, coordination skills are important in order to optimally implement movement sequences and the handling of the cue ball. All these factors can be trained very well with medical ball training.
Exercises for throwing power are very popular, for example: A medicine ball is thrown upside down or played in front of the chest as a pressure pass.

The whole thing can be implemented both in one-to-one training against a wall and in training with a partner.

When catching a ball thrown in this way, however, care should be taken, as medicine balls are not as easy to brake as hand or volleyballs due to their high weight. Therefore, a medicine ball should always be caught with both hands.

Your 15-minute home workout to get abs:

First, set your interval timer to 50 sec / 10 seconds pause.

1. push-up with ball (shoulder and chest muscles)

You go into the push-up position and take the medicine ball by the hand. One hand is on the ground as usual and the other hand is on the medicine ball.

Important: The body must form a straight line. Do not press the back into the hollow back and hold tension in the abdomen. Interval timer goes to 50 sec/10 seconds pause.

Now you go deep into the first push-up and up again. You inhale as you go deep and exhale as you push up. Now you quickly roll the ball in front of you to the other hand and repeat the process. Always keep an eye on the tension in your stomach and make sure you stay straight.

2. throwing a ball (stomach) Continue reading

reverse grip
PowerLifting Ultimate Guides WeightLifting Workouts and Exercises

The Reverse Grip Smith Machine Row Workout for Strength

Some of the exercises you’ll do on a Smith Machine are going to be intense.

If you want some alternatives that will still work wonders on your muscles, here are our TOP PICKS for the equipment you need.

The secret to every high-intense exercise, especially the hammer strength Lat pull is how much firmness you achieve on the floor and in your hands.

You don’t want your ankle joints to be affected nor your hands broken. So get the right footwear before you attempt this exercise.

I personally use the TERAULTRA 260 Men’s Footwear from Inov-8, it’s lightweight, and improves the friction between your legs and the ground.

For women, the F-LITE G 235 V3 WOMEN’S Footwear will do. My girlfriend still wears her own.

You need to get a few things right in order to do the reverse grip on a Smith machine.

In addition to the machine itself, you need to get your hands on the right footwear to achieve that ‘firm grip’ on your legs’ up to your torso.

The goal is to smash your performance, and not lose grip with the floor.

If you ask for my humble recommendation, I recently got the F-LITE 290 footwear from Inov-8, it’s been the best decision I have ever made.

The women aren’t left out, here’s the footwear my girlfriend likes to wear for reverse grip smith machine workout.

Before we dive in, you also want to prepare beforehand on how to recover after losing so much energy. For me, I like to drink 0+ Skinni from Oxygen Plus, it’s good!

What is the Smith Machine?

Smith machine is a machine on which barbells move along guide rails. The barbell is a machine that moves up and down along a guide rail provided in the rack part of the machine.

It is a popular machine that one can set up in most training gyms as it can be trained with feeling close to free weight training and because the machine supports the grip even beginners and ladies can handle it.

Since there is a guide rail, it is also safe and popular among women and beginners, but in fact it is a machine that is very advantageous depending on how it is used for training advanced users.

In other words, because the machine supports the gravel of the track, you can focus on just lifting the barbell, so you can drive the muscle with higher weight and higher load than the barbell training.

On the other hand, it is best to combine it well with free weight training, as there is a disadvantage that trunk inner muscle that suppresses glittering is difficult to grow if you are doing barbell training only with Smith machine.

Reverse grip smith machine row

It is possible to train almost whole body such as large pectoralis muscle, wide dorsi muscle, trapezius muscle, deltoid biceps , upper arm triceps, quadriceps femoris, biceps femoris and triceps.

Training using the Smith machine is really abundant, such as the large pectoralis muscle, wide dorsi muscle, trapezius muscle, biceps brachii muscle, triceps brachii muscle, quadriceps femoris, biceps femoris, triceps etc. It is possible to train whole body muscles.

How to exercise

1. According to their height, adjust the barbell on the Smith machine and select a rising platform just below the bar.

2. Standing on the platform, the heel is firmly attached to the platform, and the forefoot metacarpals stretch. Keep your feet wide apart and shoulders pointing forward.

3. Now place your shoulders under the barbell, keep your feet in position, lift the bar up, stretch your hips and knees until your torso is fully upright. The knee should be slightly bent; do not lock the knee.

Tip: The barbell on your back just serves as a balance.

4. While exhaling, lift the forefoot metatarsal and lift the toes as high as possible to tighten the calf muscles. Keep your knees fixed. When doing this action, do not bend anything from beginning to end. Before you start to lower your toes, keep this muscle tight for 1 second.

5. While breathing in, slowly return to the starting position and relax the forefoot bones and toes.

6. Repeat the action to the recommended number of repetitions.

Change: You can also put a dumbbell between your feet. Or you can use the doorstep to practice and use the doorframe to maintain balance.

Breathing method

  • When the weight is comparatively light, breathing is performed according to the movement of the chest. I will breathe in when the chest opens and exhale when the chest is closed.
  • In case of using heavy weight, breathe in the starting posture, lower the breath while you stop breathing, lower the bar to the chest, breathe out beyond the sticking point (lifting point, the point where weight is heaviest most, stuck point).


  • The angle of the ink line varies depending on the person. Incidentally, as the angle of inclination of the bench becomes higher (closer to the vertical), the involvement of the chest decreases and the involvement of the shoulder increases.
  • Always keep the elbow beneath the bar during exercise.
    If this is not done successfully, there is a possibility that it will not be orbit, causing an unexpected accident.

How to grip

Over grip

It is mainly used when grabbing wider than shoulder width. Pull the barbell so that it will be attached to the epigastria.

In addition to the dorsiflexial muscles, irritations are placed in the middle part and the lower part of the trapezius muscle, and the rhomboid muscle.

Under grip

It is used when grasping narrower than the shoulder width. Pull up the barbell so that it sticks to the navel. Stimulation is focused on the dorsal muscles. Strong stimulus is also strongly entered to the oval and muscle arms.

When undoing your arms stretch your arms, it will be impossible for the biceps bracelet so that the elbow will be extended to a slightly bent state one step before it stretches out.

Neutral grip

Used when doing dumbbell low, cable rowing, T barlow.
The width of the grip can be narrow or wide.
Widespread muscles, great oval muscles, brachialis muscles are trained. It is easy to concentrate and the burden is less on the waist.

Alternate grip

It is a grip that is often used in the debut lift, but it is absolutely prohibited in rowing.

If you do an action to pull your arm to do with each different grip (over and under), a considerable imbalance will occur.

Other exercises on a smith machine

1). Learn to do squats correctly

Squats are one of the best exercises you can do for the lower part of your body, focusing on the buttocks, hamstrings and quadriceps.

Doing squats on the Smith machine helps maintain balance and posture. This allows you a good posture and avoids injuries.

With the bar placed on the upper back and the lower region of the neck, lift the bar from the hooks. Slowly bend your hips and knees to lower your body, then push with your heels.

2). Work your shoulders

The shoulder press is a great exercise to work your shoulders, but movement can be difficult to control.

The Smith machine makes the exercise easier to control because the bar is locked in the machine.

Sit on a bench and hold the bar with your hands a little more than the width of your shoulders.

Press up until the arms are fully extended, and then slowly lower the bar back to the front of the shoulders.

3). Banking press observer

The Smith machine acts as an observer for a bench press, so it is a good option for when you work alone and need help.

Lie on your back and hold the bar with a wide pronation grip. Lower the bar slowly until it almost touches your upper chest and then push it back up.

This machine looks like a power rack, the only difference being that the bar is fixed, or attached on either side with sliding bars, and has hooks at various points to rest the load as well as an adjustable safety mechanism to catch up the bar if you let it go.

The strong point of a Smith machine is to be able to do everything a power rack can, but without having to move the safety bars on either side or at the height of the bar rack.

Another benefit is that you do not need a spotter when you are on a near failure load because you can rest the bar at the bottom and/or top of the movement.

The problem with the Smith machine

Now, you may be wondering, why do hardcore sports fans around the world opt out of using this machine in favor of free weights and consider it a useless machine?

The main flaw of the Smith machines is that it does not need to have balance for the exercises because the bar is fixed on two ends.

Without activation of small stabilizing muscles that bar training effectively stimulates, they in turn become underdeveloped. An underdeveloped muscle can lead to imbalances and can eventually cause injury.

This is not always the case though, if your use of the Smith machine is not constant, namely that you alternate between free weights and fixed bar workouts, you do not have to worry about this question.

The other problem is that most athletes do not realize when they use a Smith machine that they lean back to about a 5-degree incline, nine times out of ten (there are older models that go vertically without a slope , but they are gradually replaced by the oblique version).

In short, this minimal slope does not seem to be a big problem, until you try to do heavy compound exercises on a fixed bar.

For example, when looking at a person’s profile performing a squat at the free bar, the path of the bar over the entire movement time should be straight up and down.

When you squat on a Smith machine, the tilt pushes your body slightly forward, which is not the path of the natural bar if you want to keep a good shape.

This is not really a problem when a Smith machine is used sparingly and you mainly use dumbbells to make compound movements.

But when this is your default movement on free weights, you will not only develop muscle imbalances because of the lack of activation of the stabilizing muscles, but you will also develop a poor bar trajectory and be unable to comfortably do a true squat if you ever stop using the Smith machine (without having to learn the correct form one more time).

This concept can be applied to most exercises, reason being the majority of weightlifters have a general rule not to use the Smith machine and to classify it with other useless equipment such as adductor machines and abs.

How to use the Smith Machine correctly Continue reading

Deadlift Fitness Ultimate Guides Workouts and Exercises

15 Benefits Of Deadlifts for Female: Workout Plan and Photos

The times when women thought they would become muscular, massive and masculine by simply grabbing a dumbbell are long gone.

By now most people realize that the opposite is the case. The body can only really be tightened by building muscle mass and breaking down fat mass. And for that, of course, strength training is necessary.

One of the best exercises in weight training is deadlifting. Because an enormous proportion of the muscles is claimed. At the same time, this exercise also has various benefits for the health of the back and can positively influence the attitude.

In this article, we’ll show you 15 reasons why women should make deadlifts too.

1). Deadlift is one of the best exercises for the butt and the rest of the rear chain

When deadlifting the following muscles are claimed directly:

  • Gluteus Maximus
  • Lower back (Erector spinae)
  • Front thighs (quadriceps)
  • Rear thighs (leg biceps)
  • Adductors (Adductor Magnus)

In addition, many other muscles do auxiliary work. These include, for example, the upper back including neck, calves and abdominal muscles.

Altogether, the deadlift takes up about 70% of the total body musculature, making it one of the most effective exercises in weight training.

Since many women want to build muscle in exactly the areas mentioned above, this is the first reason to incorporate deadlift into your own training.

Of course, the respective muscles are also trained in other movements, but overall, you cover with only one exercise from what you would otherwise need maybe two or more exercises.

When deadlifting you train all essential muscle groups with the deadlifts. Especially your core muscles with abdomen and lower back benefits from this exhausting exercise. Provided you perform all movements correctly, the deadlift will affect your body center enormously.

You will not get a six pack. The strengthening of the muscles there, however, leads to an unprecedented stability while walking, walking and standing.

The holistic nature of the workout, which includes a range of everyday movements, also helps you to achieve a harmonious increase in muscle and strength throughout the body.

2). Deadlift improves the health of the back and posture

Digitalization has given more people than ever a job to do while sitting down. For this reason, the number of people with back pain is steadily increasing.

Especially working in front of the computer can have very negative effects on our posture and our back health in the long run. Deadlifting is the perfect weapon against it!

Because this exercise strengthens the very muscles that often suffer when sitting. So deadlift is also used in the context of physiotherapy to combat back problems.

The only important thing to remember is the absolutely correct execution of the exercise. This is true for any exercise that is done as part of a strength training, but in the deadlift, this aspect is particularly noteworthy.

3). Your Posture Improves — Lifting weight off the ground strengthens your core stabilizing muscles.

Deadlift challenges and trains all the muscles responsible for keeping your body straight. After a while, it is always easier for you to do everyday things with straight posture.

This fact is especially valuable when you consider how many hours you spend every day in a stooped posture and how many muscles are literally atrophying. Regular deadlift training is the perfect balance.

4). Many muscles work at once — deadlifting works more muscles than any other exercise. Continue reading

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