Doing exercises like preacher curl, chin ups and other exercises will shape your body and have you looking like you are in the best shape of your life. You will feel better, look better, and be healthier for the long term. The next time you don’t know what to do at the gym or at home try a few of these exercises and see the difference they will make. Just make sure to do them semi-often for the best results.
Guys have you ever wanted to have arms like Arnold, this is an exercise he did often back in his days of bodybuilding. Ladies can also do this exercise but use lighter weights to really improve any issues they might have with their arms being chubby, skinny, or sagging(often called bye bye arms). It will reverse those characteristics and make your arms firm,strong, muscular, and sexy. With this exercise you can use a ez or straight curl bar, you can also use dumbbells if you choose. I prefer an ez bar for curling when doing preacher curl, even if you are not on the pulpit. An ez bar is the bar below in the chin up exercise, it is not a straight bar, it is designed to fit your palms based on the way you would hold it if you were to do a proper curl exercise. With the preacher curl you are going to put on comfortable weights on the bar where you can do anywhere from 8 to 12 reps to really tone your arms. you’re going to extend the curl bar or dumbbells down all the way and bring it back up all the way. This would be considered one rep, again try to do 8 to 12 reps. If the weight is too heavy just lighten it. Do not worry about the weights for now, just focus on your form and the feel in your arms; the strength will come later.
Find the nearest chin up bar and spread your arms a little bit wider than shoulder width for a mild v-taper shape to your back. For a wider grip your back will become wider from doing this exercise. Women may not be into getting such a wide back, however men if you are looking for a really wide back you can go really wide on your grip to accomplish this. Start out by choosing a comfortable grip that suits you, then gradually pull yourself up bringing your chin just above the bar and release your body and come back down slowly towards the floor. if you are not strong enough to pull your entire body weight up you may want to use a spotter and have them hold your feet and help you on the way up and down, or you may choose to use a bench to stand on that way you are able to have a place to step on should you not have the strength to pull yourself all the way up and then back down. Chip ups is a great exercise to make your back wider and thicker.
Smith Machine For Bench Press
The smith machine is a versatile machine that can be used for several different exercises including bench press, squats, incline press, shoulder press, shrugs among other exercises. However, one of my favorite exercise to do on the Smith Smith machine is the flat bench press. The flat bench press is a great exercise to harden and firm your chest muscles while hitting your shoulders, triceps, and back all at the same time.This is a simple yet effective exercise to tone and strengthen your upper body.
It is a safe machine to use for exercises generally because it has a lot of safety mechanisms on it. It has stopped areas where you can set up stop points where the weights can’t go any lower based on the way you have it set up, there different notches on it all in the name of safety. When doing the smith machine for flat bench press you want to start out by laying on the bench with light enough and comfortable weight on the rack. Now lift the weight off the rack and lock your arms out at the elbows. Begin to lower the bar in a slow and controlled manner to the middle portion of your upper chest, then press the weight back up with your back flat against the bench until your elbows are locked out. Now that is considered one rep, do at least 8 – 12 reps to firm and tighten your chest muscles. If you are into getting bigger muscles then aim to do about 5 – 8 reps per set to develop a thicker chest.