Has anyone got any good chest/back and arm excersices

Runfree

Hey Wassup,

Well have you got any good excersises.

Im looking for things that will tone my chest, shoulders ,back and arms(especially lower arms)

Please reply with whatever you can think off.

RunFree

Jak

The fitness links sticky thread at the top here has links to a number of specific training routines.

I'm a lil busy so check through there first, and if you have any specific questions let us know.

Also are you planning on training in a gym or at home etc?

JAK.

logic1

Originally posted by Runfree
Im looking for things that will tone my chest, shoulders ,back and arms(especially lower arms)

RunFree

1. Chest
   All: Flat bench press/Flat dumbell press
   Lower: Decline dumbell flys
   Upper: Incline dumbell press/Incline barbell press
   Upper: Incline Dumbell flys
   
2. Chest/Shoulders
   Front: Flat dumbell fly
   Front: Machine fly
   All: Pushups
   
3. Shoulders
   Front: Lateral raise
   Front: Front raise
   Rear: Rear deltoid raise
   All: Overhead press (dumbell/barbell)
   Front/Outer: Military press
   Front: Seated dumbell press
   Rear: Pully laterals
   
4. Shoulders/Traps
   Upright row (barbell/dumbell)
   
5. Back
   Middle: Bent over dumbell row (one arm)
   Middle: Bent over barbell row
   Upper: Two arm bent over dumbell row
   Middle: Mid row (machine)
   All: Seated row (pulley)
   Upper/lower: Seated low lat pull down
   Lower: Front chin up close grip
   Lower: Front chin up reverse close grip
   Lower: V-bar chins neutral grip
   Upper: Lat pull down wide grip
   Upper: Chins pronated grip
   
6. Arms
   Biceps: Seated Biceps Curl Dumbell
   Biceps: Standing Biceps Curl Dumbell
   Biceps: Standing Medium-Grip Barbell Curl
   Biceps: Standing One-Arm Dumbbell Curl
   Biceps Curl Iso-Bar
   Biceps Curl Roto-Bar
   Biceps: Preacher Bench Medium-Grip Barbell Curl
   Biceps: Dumbbell Curl
   Biceps: Incline Dumbbell Curl
   Biceps: Bicep Machine Seated
   Biceps: Standing Bar Curl Machine
   Biceps: Standing One-Arm Curl Low Pulley
   Triceps: Push Down
   Triceps: Rope Pull-down
   Triceps: Reverse Grip Push Down
   Triceps: Extension,Standing,Rope
   Triceps: Extension,Machine,Seated
   Triceps: Extension,Machine,Standing,Bar
   Triceps: Extension,Lying Down
   Triceps: Extension,Overhead,Barbell
   Triceps: Extension,Overhead,Dumbbell
   Triceps: Kickbacks Bent,1-Arm Dumbbell
   Triceps: Kickbacks Bent 2-Arm Dumbbell
   Triceps: Dips Bench or Chair
   
7. Forearms
   Inner: Wrist Curl Barbell Palms Up
   Outer: Wrist Curl Barbell Palms Down
   Inner: Wrist Curl (Wrist Flexion) Neutral Grip
   Outer: Wrist Curl Dumbbells Palm Down
   Inner/Outer: Wrist Roller
   

Not sure what you meant by lower arms so I included forearms for you. Remember about 67% of your upper arm size comes from triceps so don't neglect them

.logic.

Runfree

Ok thnx logic1,

I did mean forearms.

Can you use dumbells instead if a barbell as we dont have a barbell in my gym.

logic1

Originally posted by Runfree
Ok thnx logic1,

I did mean forearms.

Can you use dumbells instead if a barbell as we dont have a barbell in my gym.

Yeah sure you can use dumbells instead of barbells for most variations of exercises.

For forearms one u can do at home is get a short piece of stick, 8 or 10 inches cut off a broom handle is ideal then tie thread around the middle and hang a light weight off it. The continually wind the thread with weight attached all the way up the stick and all the way back down using both hands and a rolling motion.

Great for forearms.

.logic.

Runfree

Thnx. So are you some kind of fitness instructor?

logic1

Originally posted by Runfree
Thnx. So are you some kind of fitness instructor?

lol no not even close Just have a keen interest.

.logic.

Runfree

Fair enuff. Like myself then. Ah well now to look for some good training programs.

MEGA BRO WOLF 5000

Know anywhere where you can get instructions/pics/videos on how to do some of those excercises logic? I know and use a few of them but only because my friend showed me them. Best fitness website even?

Thanx...

Jak

From the fitness links sticky on this page.

Exercise gifs

MEGA BRO WOLF 5000

Excellent stuff Jak, thanks!! I love boards

Know anywhere where i can find what muscles exactly each of those are working, you know like the diagrams on machines in the gym.

Runfree

looking for a bit much for a banana aren't ya? didn't know bananas did workouts......must be why you are all bent lifting those heavy weights :-)

MEGA BRO WOLF 5000

Yeah...?