Are you a victim of gym-timidation? Don't worry, you're not alone. A massive 20 per cent of British men state a fear of not knowing what they're doing as the major factor keeping them out of the gym.
Being too shy to elbow past the bros and onto the bench press is nothing to be ashamed of. Arm yourself with our muscle-building manual below and you'll gain the confidence to take on any barbell – or bro.
Seated barbell press
How to
Sit on the bench holding a barbell in front of your shoulders with an overhand grip. Press the weight up above your head until your arms are fully extended. Return slowly to the start position.
Sit on the bench holding a barbell in front of your shoulders with an overhand grip. Press the weight up above your head until your arms are fully extended. Return slowly to the start position.
Why?
This exercise is a safer alternative for beginners to the military press behind your neck, which can lead to a painful injury called shoulder impingement syndrome. Sitting down also takes the strain of your lower back, making this one of the safest ways to build bigger shoulders.
This exercise is a safer alternative for beginners to the military press behind your neck, which can lead to a painful injury called shoulder impingement syndrome. Sitting down also takes the strain of your lower back, making this one of the safest ways to build bigger shoulders.
Why
Choosing to do the overhand pull-up and not the underhand chin-up is more difficult, but boosts strength and builds muscle more quickly. This is because it engages more of the major muscles – lattismus dorsi – and therefore stimulates more growth. Don’t be afraid to use the assisted pull-up machine to get the technique nailed first.
Choosing to do the overhand pull-up and not the underhand chin-up is more difficult, but boosts strength and builds muscle more quickly. This is because it engages more of the major muscles – lattismus dorsi – and therefore stimulates more growth. Don’t be afraid to use the assisted pull-up machine to get the technique nailed first.
Inverted rows
How to
Set up a bar in a rack at waist height. Hold it at shoulder-width, with an underhand grip, and hang underneath. Position yourself with heels out in front of you and arms fully extended. Your body should be straight from shoulders to ankles. Flex at the elbows to pull your chest up to the bar. Lower yourself back to the start position under control.
Set up a bar in a rack at waist height. Hold it at shoulder-width, with an underhand grip, and hang underneath. Position yourself with heels out in front of you and arms fully extended. Your body should be straight from shoulders to ankles. Flex at the elbows to pull your chest up to the bar. Lower yourself back to the start position under control.
Why?
When the cable machines and dumbbells are taken, or too intimidating, resort to using your body weight for gains to your back and biceps. Match every set of press-ups with a set of these to even out muscle imbalances and avoid the rounded shoulders sported by gym wannabes like Justin Bieber.
When the cable machines and dumbbells are taken, or too intimidating, resort to using your body weight for gains to your back and biceps. Match every set of press-ups with a set of these to even out muscle imbalances and avoid the rounded shoulders sported by gym wannabes like Justin Bieber.
Seated row
How to
Sit in front of a pulley column and set your feet firmly at its base. Grab the handle and, with your arms extended, lean back until your torso is at a 90-degree angle from your legs. Now, keeping the torso stationary, pull the handles back towards your chest, squeezing your back muscles hard.
Sit in front of a pulley column and set your feet firmly at its base. Grab the handle and, with your arms extended, lean back until your torso is at a 90-degree angle from your legs. Now, keeping the torso stationary, pull the handles back towards your chest, squeezing your back muscles hard.
Why
By only allowing you to work in one plane of movement these fixed resistance machines are foolproof and removing the risk of hurting yourself. And, although primarily used for back and biceps, this exercise forces you to tense your core while maintaining a flat back for a side order of six-pack abs
By only allowing you to work in one plane of movement these fixed resistance machines are foolproof and removing the risk of hurting yourself. And, although primarily used for back and biceps, this exercise forces you to tense your core while maintaining a flat back for a side order of six-pack abs
Cable flys
How to
Attach stirrup handles to the high pulleys of a cable crossover machine. Take one in each hand – your arms should be outstretched with a slight bend at the elbow. Place one foot slightly forward, brace you core, and pull the handles slightly downward and across your body until your hands meet, then slowly return to the start position.
Attach stirrup handles to the high pulleys of a cable crossover machine. Take one in each hand – your arms should be outstretched with a slight bend at the elbow. Place one foot slightly forward, brace you core, and pull the handles slightly downward and across your body until your hands meet, then slowly return to the start position.
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nice one bro ,it help me a lost
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