Upper Body Pushing Exercises Chest Shoulders Triceps

Bench Press- A great exercise for developing all of the upper body pushing muscles such as the front deltoids, triceps, and pectorals. Lie down on the bench with your back arched and shoulder blades fully retracted. Squeeze the bar and try to rip it apart. Unrack the bar, being sure to keep your shoulder blades tightly squeezed, and lower it to your sternum or lower pectoral area with your elbows tucked close to your side. Pause slightly, and explode back to the top by driving your feet into...

Forearm Grip Exercises

Wrist Roller- This is an outstanding forearm exercise which can pack on tons of size. You can make a wrist roller yourself or buy a great one from Iron Mind online. The best way to do this exercise is to slip it over a pin in a power rack so that it does not turn into a shoulder exercise and you can concentrate on your forearms. Simply roll the bar towards you or away from you to lift the weight off the floor. When the weights reach the top, reverse the motion and lower them back down to the...

Lower Body Exercises

Dead Lift- The dead lift is probably the single greatest exercise there is. Dead lifts work your traps, upper back, lats, lower back, biceps, forearms, glutes, hamstrings, and quads. If you could only choose one exercise, this would be the one to do. A proper dead lift begins with the right bar placement and grip and stance width. Set the bar about an inch away from your shins, taking a shoulder width grip and a slightly narrower stance. With your head up and back arched, your body should be at...