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Has anyone got any good chest/back and arm excersices

  • #1
    Closed Accounts Posts: 1,144 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


Comments



  • 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.




  • 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.




  • Ok thnx logic1,

    I did mean forearms.

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




  • 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.




  • Thnx. So are you some kind of fitness instructor?


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

    lol no not even close ;) Just have a keen interest.

    .logic.




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




  • 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...




  • From the fitness links sticky on this page.

    Exercise gifs




  • 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.


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  • 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 :-)




  • Yeah...?


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