12 Chest and Shoulder Workout You Can Do Now

Everyone wants that super-hero well-balanced physique. As a matter of fact, the total number of gym membership in the United States increased by 14% from 2010 to 2017 and it is expected to see another drastic rise by 2021.

However, despite the desire to get ripped, it doesn’t come easy as most people just don’t know what steps to take to get there. This is especially when it comes to achieving well-developed shoulders and muscular chests.
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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

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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4 Day Push Pull Workout Routine: How to Get Started

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

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

The Reverse Grip Smith Machine Row Workout for Strength

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).
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    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

    15 Benefits of Heavy Kettlebell Swings to Inspire You

    A kettlebell is a ball of cast iron with a handle that is used in exercises involving various movements that make one lose their center of gravity, so that various muscle groups feel compelled to maintain balance, as per example those of the torso.

    These are metal spheres that have a handle, which allows them a comfortable grip. They are a type of specific dumbbells with which you can perform various movements such as squats, swing and snatches, among others.

    They measure their weight in poods, this means that 1 podo equals 16 Kg. The most common for kettlebells are 16 Kg (1 pood), 24 Kg (1.5 poods), 32 Kg (2 poods) and 48 kg (3 poods).

    Although there are countless workouts with kettlebells, know these exercises that mobilize the resistant fat to have a flat abdomen.

    Kettlebell Swing

    This exercise has already become a classic. It is the movement best known to people and its execution is not so well achieved, it is not simple.

    The main movement is the same as that of a pendulum. The work is usually done by the legs.

    With the initial impulse of all the muscles of the body we went to a work of legs and balance at the level of the enormous lower and upper train. We must take our heart to a pulse level as if it were a race. Try to keep the swing for more than 1 minute.

    15 benefits of heavy kettlebell swings

    1. Effective whole body workout

    The kettlebell trains the whole body. The exercises are very complex and stress many muscle groups at once. Kettlebell training is super effective due to this holistic use of the body. One achieves with 20 minutes a similar effect, as after one hour of endurance training.

    This is mainly due to the fact that muscle groups are not claimed in isolation. The body acts as a unit and the metabolism is instantly stimulated.

    In addition, the kettlebell requires a high degree of coordination because the exercises are complex and involve many individual movements. Through this whole-body workout also tendons and ligaments are strengthened.

    2. Bodybuilding and strength of the whole body

    The exercises with Russian weights force us to put in movement the whole body, enhancing the global strength of the person without leaving any muscle unattended.

    In the long run, this way of exercising ends up modeling the figure and giving much more energy and vigor to the muscles than traditional machines, without weaknesses in areas that have not been worked on, with a greater contribution of mobility.

    3. Coordinated and athletic exercise

    With the routine of kettlebells the athlete becomes a perfect and total machine, coordinated and fully concentrated, preparing his mind at the same time as his body to withstand the effort. The result is an athlete physique, solid and forceful, with a correct posture, without bad habits, and healthy joints.

    4. Definition and thinning

    The kettlebells, unlike traditional weights, make us enhance our muscle mass and move intensely in doing so, defining the muscle and burning fat quickly. Thus, they suppose a perfect combination between muscular growth and cardiovascular exercise.

    5. Simplicity and fun

    One of its biggest attractions is that the exercises are easy to learn and anyone can train with them; indeed, the indications of the monitor are easy to follow. In addition, the training with kettlebells is fun and the athlete’s own concentration gives him optimal performance.

    6. Home training

    These exercises are ideal for training from home, giving everyone the chance to work their body satisfactorily. In Ictiva there are exercise rooms for training with kettlebells at any time of the day, throughout the year, so that you can make sport at home a routine towards perfection.

    7. Effective training Continue reading

    10 Toning Workouts For Men and Plans to Build Strong Muscle

    Performing exercises to lose weight is not the only concern of the people, having a toned figure is even more important than looking thin.

    Toning the muscles is to maintain a certain degree of muscle hardness that is usually lost by the little physical activity performed.

    The specific gym routines to tone the body include weight training, aerobic exercises, especially a good diet, the three elements in combination will give a quick result.

    It is recommended that the intensity of the exercises be three times per week so you will tone and burn enough calories due to the disposition of the whole body in each session also perform compound exercises that involve more muscle mass.

    5 tips to tone your muscles better

    If you have maintained regularity in the gym but not yet the results represented in toned muscles, it may be that something is wrong, for that reason we wanted to bring you some tips so you know if something is missing in your physical exercises.

    a). Start with compound exercises: There is nothing better than starting your exercise routines that involve two or more muscles in movement, which in terms of time allows you to work with moderate intensity two parts of your body that complement, for example, legs or arms and chest.

    b). Alternate weight loads: If you do not know some muscles can support greater weight along with other movements that allow a higher overload, while others are less receptive to the increase of this load. When you manage to alternate the loads of weight your muscles will adapt and you will have better results, nevertheless it is very important to always consult the instructor in a personalized training.

    c). Change your routine: Try changing the exercises you perform for new ones that involve other parts of the body that you do not use, that is, we advise you to attend at least once a week to new challenges, with the sole purpose of allowing your body to breathe and not get used to the same machines and the same training.

    d). Speed: Eye we do not talk that you do all the exercises in record time and that you go from one machine to another doing routines exercises without stopping, what we are saying is that consciously you must work in a more focused way taking the necessary time, to warm up, do the routine and stretch to finish.

    When you only do exercises in a hurry, the impulse reduces the work of the muscles and the movement does not take place.

    e). Combines routines: There is no other combination of aerobic training exercises such as spinning classes with other endurance classes taking into account the previous tips that we mentioned, since that way you will be able to burn more calories, with exercises to lose weight while you really manage to tone your muscles in a fast and effective way.

    Suggested routines depending on the need

    We know that if you are a man or a woman, your needs go through different levels, that’s why we have two proposed routines for you to appropriate according to your case.

    Monday, Wednesday, Friday = cardio

    Use in these three days a cardio machine such as: an elliptical bike, a treadmill, or a ladder, with a duration of 20 minutes, propose to alternate the speed and resistance included in 5 minutes of warm-up, 10 of your full potential and 5 minutes to return to your natural state.

    Monday, Wednesday, Friday = resistance

    Work all the muscles in groups such as the back, legs, abdominal, biceps, triceps and shoulders, we suggest you perform series of exercises as different weights by muscle groups, keeping in mind that the first group should be heavy but maneuverable. The second set should be heavier reducing the repetitions and the third with fewer repetitions and more weight.

    How much exercise do I need to tone my muscles?

    Achieving a toned body requires a consistent exercise regimen, as well as a diet plan. You will have to focus primarily on conditioning with cardio to lose excess body fat and sculpt the muscles. Contrary to common belief, you do not need to spend three hours per day in the gym to get a toned body.

    How long does it take to tone the muscles?

    Toning the body takes time, especially if you are starting from scratch and also have the need to build muscle, as well as reduce body fat. Unfortunately, toning is not a linear process – you will not experience a certain rate of muscle gain or fat loss every week.

    Toning without going to the gym

    Getting a ripped or toned body requires a lot of work and dedication with a structured exercise and a nutrition regime. Despite what you may think, you do not need to spend countless hours in the gym to achieve a toned physique.

    Instead, take advantage of the great outdoors and comfort of your own home to burn calories and strengthen muscles.

    8 recommended exercises to tone your body at home as a woman Continue reading