View Full Version : What other types of lifting should I be doing?
Hi, I just started lifting weights a few weeks ago. I'm in pretty good shape, but weaker than I want. Right now I am doing mostly bench presses and curls. What other types of lifting should I be doing to increase upper body strength?
I don't get too specific w/ my workouts. I do Bench, some variation of curls, a tricep workout, a chest workout(flies, or pec machine), and a shoulder workout(you could do shrugs w/ dumbells or a military press type workout w/ either a machine, bar, or dumbells.
That's about all I'm doing on my upper body days cause right now I'm concentrating on cardio to lose weight. Hope this helps.
Shoulders... shoulder extensions (sorta like flapping your arms slowly with weights)
Triceps... incline bench press
Back... good mornings (bow while holding weights) or deadlifts
Quads... squats (make SURE to use proper form or you can injure yourself)
Hamstrings... can't remember name, but I use ankle weights, and lift the weight behind me with my leg
Calves... standing calf raises (stand on tip-toes basically)
That should give you a more complete workout. Might want to break it up and only work each muscle maybe once or twice a week.
squat, front squat, overhead squat, hack squats, zerchers of all types,deadlift, stiff legged deadlift, bent row, chins, incline bench, standing press, dips, side press, weighted situps, sidebends and maybe farmers walk.
concentrate on compound movements
I think your workout should be balanced. If you do flat bench do bent over rows. If you do incline press do some pull ups. If you do curls do french press or skull crushers..
I work out three days a week. Day one chest and tricepts, day two back and bicepts, day three legs.
Make sure you are eating enough protein!
Well, FWIW....here's what I do for upper body
Chest: flat dumbell bench, incline dumbell bench, machine flies
Triceps: push downs
Shoulders: military press (with barbell or dumbell), side lateral raises
Biceps: EZ bar curls, preacher curls with dumbells
Back: Bent over rows, pull downs, shrugs
Just for good measure, get some pushup handles, which cost a few bucks at a sporting goods store, and take them with you. When you lift chest, add in the pushups off the handles. You end up going deeper, and I found it to be very useful with my chest workouts.
You might want to try doing your pushups between benches. For example, you could set one bench behind you on which to place your feet and one bench on either side of you on which to place your hands. In this way your feet will be elevated as well as your hands and you will still get a good stretch in your pecs at the bottom position of the movement.
What about SLDLs or DLs?
Originally posted by California Jack
What about SLDLs or DLs?
DL's, in my experience, are not a "beginner friendly" excercise... too much back rounding or hitching and you can damage yourself for life... I consider that intermediate... but also a basic.
Thank you guys for all of your comments, I am on my way to a better routine.
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