Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest

Help needed narrowing down Excercises

  • 04-03-2014 11:28pm
    #1
    Take Your Pants Off
    Registered Users, Registered Users 2 Posts: 1,519 ✭✭✭


    I have finally started to come up with a plan to use in the gym rather then just go and do what ever there is to do. I did some research and I found some exercises, but I need help to narrow them down, to which one is the best and most important.
    These are for dumbbells
    Chest:
    Chest Press(Must)(Upper Chest)
    Decline Press(Must)(Lower Chest)
    Incline Bench Press
    Lying Fly
    Incline Fly
    Straight-Arm Pullover

    I need help to narrow it down to 5 as I think 5 exercises would be enough, so which one should I take out that does the same effect and target area.

    Shoulder:
    Shoulder Press(Must)
    Lateral Raise
    Upright Row
    Front Raise
    Shrug

    I need to narrow it down to 4.

    Back: is okay.
    Bent over row
    Deadlift
    Upright row


Comments

  • #2
    Mellor
    Registered Users, Registered Users 2 Posts: 39,902 ✭✭✭✭Mellor


    If that's your entire program its horribly imbalanced. I'd honestly start again, or just take a tried and tested program, there's loads out there.


    But I'll answer you question anyway;
    Take Your Pants Off wrote: »
    Chest:
    Chest Press(Must)(Upper Chest)
    Decline Press(Must)(Lower Chest)
    Incline Bench Press
    Lying Fly
    Incline Fly
    Straight-Arm Pullover
    I'd drop the third set of presses. Seeing as you picked flat and decline as must haves, that means inclines go. Or you could alternate incline/decline presses. I'd also alternate flys while I was at it. That leaves 4 per session.
    Shoulder:
    Shoulder Press(Must)
    Lateral Raise
    Upright Row
    Front Raise
    Shrug
    If you want 4 that's easy. Shrugs move your shoulders up and down. But the muscle working is on your back (traps).
    Back: is okay.
    Bent over row
    Deadlift
    Shrugs
    Pull-ups
    Upright row
    Shrugs go here.

    Why have you got upright row here also? It's a shoulder exercise. Did you mean inverted row? If so switch to pull ups, you already have a horizontal pull.

    Where are you legs?
    As above, you'd be a lot better off taking a proven program.


  • #3
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,694 ✭✭✭✭Alf Veedersane


    Mellor wrote: »
    Why have you got upright row here also? It's a shoulder exercise. Did you mean inverted row? If so switch to pull ups, you already have a horizontal pull.

    I'm open to correction but upright rows will hit the traps if you use a narrow grip...but it's a moot point anyway because far better served by subbing in a vertical pull for them


  • #4
    Mellor
    Registered Users, Registered Users 2 Posts: 39,902 ✭✭✭✭Mellor


    Alf Veedersane wrote: »
    I'm open to correction but upright rows will hit the traps if you use a narrow grip...but it's a moot point anyway because far better served by subbing in a vertical pull for them
    It mainly targets the lateral delts, traps do act as synergists, as do biceps, rotator cuff, etc
    But I wasn't talking about what it hits but rather the fact that he is doing th the day previous already.


Advertisement