Tag: workout
5 Guaranteed Ways to Get Injured in the Gym (And How to Prevent It)
How You Can Get Injured in the Gym and Ways to Prevent It
The gym isn’t among the safest places on the earth. You can get injured if you’re not careful and yet many people do the things they shouldn’t be doing. Most of the injuries which happen in the gym can take a long time to recover from – if not forever.
There are recognizable patterns to how people get injured in the gym. You can save yourself a lot of pain and trouble by learning from these patterns. Be wise and learn from the mistakes of others.
Not Warming Up
Most people make the mistake of jumping right into their workouts without warming up. Weight training without warming up is like stepping on a treadmill running at high speeds. You’re sure to fall on your face.
Fix – Do a light warm-up before lifting weights. Don’t just warm-up the muscle you’ll be training, stretch out your entire body. It’s advisable to do a couple of minutes of cardio before you start training. Don’t do anything which fatigues you before you get to your working sets.
Bad Form
Bad form is probably the biggest factor which sends people from the gym to the doctor. Lifting weights with a bad form is arguably worse than not lifting weights at all. Lifting with a bad form recruits the secondary muscles which are weaker than the primary muscles which the exercises are intended to target.
Fix – Before jumpstarting your fitness journey and going along all by yourself, take the help of a professional and learn how to perform the exercises correctly. Learning to perform the exercises with the right form can take some time. So, be patient while being consistent.
Using Heavy Weights
Many people let their egos get in the way of building muscle mass and get injured. Contrary to the popular belief, lifting heavy weights won’t speed up the muscle building process. Make sure you don’t confuse bodybuilding with weight or powerlifting.
Fix – Get used to training with the right form before incrementally increasing the weights. Building muscle mass and conditioning requires contracting the muscles with every rep and establishing a mind-muscle connection.
Not Using Gym Accessories
Gym accessories can help you in the gym by making your lifting routines easier and more comfortable. A minor slip up while training without gym gear can cause fatal injuries which otherwise could be avoided.
Fix – If you have weak or aching joints, you’ll be better off lifting with accessories like the knee or elbow sleeves, wrist wraps, and a weightlifting belt. Consult a physician before training if you have prevailing back or joint pains or injuries.
Jumping Levels
Some people get impatient when they don’t see results and try to jump levels. Putting more stress on your muscles than they can handle or are ready for can lead to muscle tears.
Fix – Don’t try to speed up the muscle building process by doing intermediate level workouts if you’re a beginner. Know the stage you’re on, get the right workout plan designed and be patient with your progress.
Have you ever been injured while working out? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Rules of Building Monstrous Calves
Build Monstrous Calves With These 5 Rules
If you were to make a list of the most undertrained and overlooked muscles, calves would probably end up at the top spot. Most people have toothpick calves because they treat them as accessory muscles.
You need to train your calves like you train all your other muscles. You should know about the unsaid rules of training calves. Calves can be one of the most stubborn muscles to develop and you need to be ruthless with them if you want them to grow.
Train Them From All Angles
For overall development of the calves, you need to train them from all the angles. Changing the feet placement on the machine targets different parts of the calves. Standing with your feet parallel to each other will target the medial calves.
To target the inner calves, stand with your toes placed apart and your heels together forming a “V”. Placing your toes together and heals apart (forming an “A”) will target the outer calves.
Switch the Intensity
You can’t expect to perform the same calf exercises in every workout and expect to see results. You need to shock your muscles in every workout for them to grow. Perform different exercises in every workout.
Change the intensity of your calf workouts by switching between light weight and high reps and heavy weights and low reps. While using light weights, perform a lesser number of sets as compared to using heavier weights.
Full Range of Motion
Most people make the mistake of lifting weights which are too heavy for them. Lifting heavy while training calves can limit your range of motion. You need to follow a full range of motion to recruit all the muscles fibers in your calves.
While performing the calf raises, your heels should be a few inches off the ground at the bottom of the movement. At the top, your feet should look like that of a ballerina standing on her toes.
Train Them if They Aren’t Sore
A rule of thumb for training calf is you can train them if they aren’t sore. Calves are relatively small muscles and need a smaller amount of time to recover after your workouts. If you have weak calves, you can take the liberty of training them whenever they aren’t sore.
You need to perform a variety of standing (legs extended) and seated (knees bent) calf exercises to optimally train your calves. The standing variation trains the gastrocnemius muscle while the seated trains the soleus muscle.
Use Advanced Training Techniques
You can take your calf training to the next level with the advanced training techniques. Use supersets, drop-sets, intraset stretching, forced reps, negative reps, and other advanced techniques to completely annihilate your calves.
You don’t have to stick to the vanilla calf training. If you have special needs, cater to them by going out of the way. If you have weak calves, don’t blame your genetics, work on your calves until they turn into full brown bulls.
How often do you train your calves? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Natural Bodybuilding: 3 Awesome Old School Principles to Live By
Train like an old school, natural bodybuilder.
When it comes to natural bodybuilding, the old school players new exactly how to train for the best results. They held to principles that were far more simplistic in order to get the most gains. Before steroids were introduced as an option for bodybuilders, athletes had to train differently.
While there are tons of supplements and even gear to be utilized in the modern age, for a natural athlete looking to keep themselves completely clean, old school bodybuilding theory and practice is definitely the avenue to travel down.
Here are some great principles to live be as a natural bodybuilder looking to make solid, quality gains.
Full Body Workouts
Training splits were handled far differently back in the old days. The major difference was that a bodybuilder aimed to train the entire body in one workout rather than focusing on individual muscle groups on a given day. There was no chest day or back day or leg day. Instead the focus was on training the entire body as a unit.
For the most part bodybuilders trained three times a week with a Monday, Wednesday, and Friday approach to their split. On those days they would target everything from the chest, shoulders, back, legs, and arms, training every muscle group with classic staples like the bench press, squats, barbell rows, and far more.
Perhaps the biggest drawback of this approach is that it could be time consuming meaning a lifter would stay in the gym for extended periods of time. This can be modified these days by either choosing to add an extra day to the process and reducing volume or by simply mixing and matching body parts. Whatever body part is lacking can be doubled up on or trained on every day of the split, while stronger body parts can be trained once or twice a week.
Volume
Speaking of volume, reps and sets in old school bodybuilding were also treated differently. Usually reps and sets were 10×10 (10 reps, 10 sets) on each particular exercise. That kind of volume for each body part meant the muscles were getting absolutely thrashed during every training session. That kind of volume meant the muscles would be taking a great deal of damage in order to adapt and grow.
This immense volume would also increase muscle strength, hormone production, and even bone density. Training in this manner can be punishing which is why you’ll need proper rest in order to prevent your body from breaking down.
Recovery
Which leads us to another ideology, recovery. For those using steroids and other forms of gear, recovery is as simple as one, two, three. For those of us wishing to keep their bodies clean and free of foreign agents, being sure to have a solid recovery day in mind is absolutely paramount.
There’s a reason that the old school bodybuilders trained every other day. If you’re putting yourself through a full body workout then it’s necessary to take those off days and use them to recovery from the thrashing you put your body through the day before. Steroid users have the benefit of recovering fast due to the extra help.
As a natty, the only alternative is resting your body, which means having more down time, but ultimately if your goal is to avoid anabolic substances then this is going to be your best and only option. Exercising patience is ultimately the key to success as a natty.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements.
11 Best Muscle Building Gym Machines
Best Gym Machines / Equipment
No two gym machines are the same in terms of the effect they have on your muscles. While some gym equipment can have a big impact in shaping your physique, a few others are just useless.
It is essential you get rid of useless machines in your workouts and stick with the ones which will give you the best bang for your buck. In this article, we will be taking you through the best machines you can use for building each muscle group. In this article, we will be using ‘machine’ and ‘equipment’ interchangeably.
Chest
Bench Press
Bench Press is the ultimate chest builder. It is also one of the first exercises you learn to perform when you join the gym. The bench press is one of the most basic gym equipment and is present in almost every gym.
Pec Deck
The inner chest and striations are the hardest to develop. The people who have a problem performing the flyes with dumbbells can find the pec deck machine helpful in maintaining the right form and range of motion.
Back
Seated Machine Row
The seated machine rows help in developing the thickness and volume in the back. Most people make the mistake of going too heavy on this exercise and load up the machine with more weight than they can handle.
Lat Pulldown
Lat Pulldowns build the width in your back. Performing the lat pulldowns with a strict form will help you get the best results. Avoid swinging, using momentum while pulling the bar to your chest as it recruits your shoulder and biceps.
Shoulders
Machine Shoulder Press
Unlike using the dumbbells, the machine shoulder press helps in maintaining constant tension on your shoulders. Machine shoulder press is a substitute for the military presses and is great with people who have shoulder problems.
Triceps
Dips Machine
The dip machine helps in the overall development of your triceps. If you don’t have access to the dips machine in your gym, you can use the parallel bars on the assisted pull-ups machine.
Biceps
Preacher Curl Machine
The preacher curl machine is a great bicep isolation exercise. Hold and squeeze your biceps for a second at the top of the movement. Doing this will fill up your biceps with blood and lactic acid.
Legs
Squat Rack
Forget leg extensions and leg curls, the squat rack is where you should be spending most of your time on a leg day. Squats are a complete leg builder and are arguably the best leg exercise.
Leg Press
The leg press can be used to target your quads and hams from different angles. Don’t let your ego get the better of you while performing this exercise and use weights with which you can maintain a full range of motion.
Multipurpose Gym Machines
Smith Machine
Smith machine is one of the most versatile gym machines. Our favorite exercises to perform on the smith machine are incline and decline bench press, standing calf raises, lunges, and squats.
Cable Crossover Machine
Cable crossover machine can be used to perform a range of exercises. It is also the gym equipment most used on the bicep and triceps day. Cables are great for maintaining constant tension on the muscle throughout the movement. Dumbbells and barbells put tension on the muscle on the concentric movement, but have no tension on the muscle on the eccentric movement.
Which is your favorite gym machine? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Best Exercises for Building Guns of Steel
Build Bigger Arms with these Exercises
Most people get a gym membership so they can have bigger arms. Although arm exercises are shown a lot of love all around the world, only a few people are successful in building their pythons.
Just like us humans, no two arms exercises are created equal. We see a countless number of people curling weights but only a few own a pair of loaded guns. Don’t be one of those people wasting their time doing bicep curls. Read through and join the other side.
Biceps
Barbell Curls
Barbell curls are for biceps what squats are for the legs. Using the Olympic barbell for the bicep curls will recruit more muscle fibers as compared to the smaller barbell. Maintain an upright stance while performing the curls and don’t use momentum by bending forward or backward.
Dumbbell Bicep Curls
Alternate dumbbell bicep curls are a staple in a bicep workout. While performing the curls, rotate your wrists outwards at the top of the movement. Doing so will work the peak of your guns.
Preacher Curls
Preacher curls are an isolation exercise. Most people make the mistake of not following a full range of motion while performing this exercise. Your forearms should touch the preacher machine at the bottom of the movement, and the barbell should be at a fist’s distance from your forehead at the top.
Dumbbell Hammers Curls
Dumbbell hammer curls target the outer head of the biceps, the forearms and the length of the biceps. Tip – curling the dumbbells towards the inner pecs will target the outer biceps and curling straight ahead will target the medial biceps.
Concentration Curls
Bend over and place your elbow on the side of your quad. Perform a slow and controlled curl and squeeze your biceps at the top of the movement. You can perform the concentration curls while standing or sitting.
21’s
21’s are one of the most brutal bicep exercises. Bicep pumps will never be the same for you once you try this exercise. In a single set, perform seven reps from the bottom to the middle of a bicep curl range. Perform the next seven reps from the top to the middle. Finish the set with seven reps with a full range of motion.
Overhead Bicep Curls
Stand in the center of the cable pulley machine and use the D-handle attachments. Mimic the motion of performing a front double bicep pose and squeeze the living hell out of your pythons. Overhead bicep curls work the inner heads and the peak of biceps.
Triceps
Close Grip Bench Press
Close grip bench press help in building muscle mass in your triceps. Most people have big biceps but lack size on their tri’s. The close grip bench press is a compound movement and is best done at the beginning of the workouts.
Overhead Dumbbell Extensions
The overhead tricep exercises primarily target the long head of the tricep while the pressing movements target the medial and the shorter heads. Performing the overhead extensions with back support will assist in maintaining a better form.
Cable Pressdowns
Cable press downs are a great isolation exercise. Most people make the mistake of leaning on the bar and towards the pulley. You should stand straight and maintain a full range of motion to get the most out of the exercise.
Cable Kickbacks
Cable kickbacks are better than the dumbbell version as they keep constant tension on the triceps. Contract your triceps at the extension of the elbow and slowly return to the starting position.
Overhead Rope Extensions
Overhead rope extensions are one of the few isolation exercises which target the long tricep head. At the bottom of the movement, keep your hands close to each other and spread them as you reach the top.
Barbell Skullcrushers
Skullcrushers are a great exercise for the overall development of the tris. Start with the barbell at a fist’s distance from your forehead. Your elbows should stay in place throughout the movement. Squeeze your triceps at the top of the movement.
Dips
Dips are a functional movement and you can change the difficulty of this exercise as per your current stage. If you are a beginner, you can do the bench dips. Intermediate lifters can perform the dips on the parallel bars and the advanced bros can do the weighted dips.
Which is your favorite bicep exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Fitness Test – 12 Things Every Lifter Should Be Able To Do
12 Things Every Bodybuilder Should Be Able To Do
The fitness test in the article is not your typical fitness check-up. We aren’t going to ask you to check your BMI or to take your body measurements. We’ll test you in functional aspects and let you be your own judge.
Lifting weights shouldn’t be about moving big weights and pumping your ego. Your goal should be to be muscular, agile, flexible and strong. Bodybuilding shouldn’t turn you into a slab of meat. It should rather add to your lifestyle and make you active in all aspects.
1. Bench Your Bodyweight
This fitness test is for people who have passed the beginner stage in the gym. If you have reached the intermediate stage, you should at least be able to bench press the equivalent of your own bodyweight.
2. Squat Your Bodyweight
Many people focus on their upper bodies and lack lower body strength. You should be able to squat with your own bodyweight on the barbell. Another squat test would be to squat and hold at the bottom for 30 seconds without any added resistance. Repeat this for 10 reps.
3. Deadlift Two Times Your Bodyweight
Deadlift is one of the most badass exercises. Lifting heavy weights off the ground is one of the most functional exercises you can do. Deadlifting two times your bodyweight is the ultimate sign of brute strength.
4. 50 Strict Push-Ups
Most people in the gym focus on lifting weights and completely ignore the bodyweight exercises. It can’t get more functional than working out with your own bodyweight. Perform 50 strict push-ups in one set without resting.
5. 20 Strict Pull-Ups
Pull-ups are one of the few exercises which work the entire upper body. Most people use leverage while performing the pull-ups by generating momentum with their legs. Your goal should be to perform 20 strict pull-ups without jerking or using any momentum.
6. Planks for Two Minutes
Planks are a great exercise for building core strength. While performing the planks, your body should be in a straight line from head to toe. Make sure your hips don’t slouch or form a bridge.
7. Sit on Floor Without Using any Support
Many people are incompetent in sitting on the floor without using any help. You should be able to sit cross-legged on the floor without using your hands or knees. Similarly, your legs should be strong enough that you can stand up without any support.
8. Touch your Feet without Bending Your Knees
While standing, you should be able to touch your feet – or even the floor without bending your knees. In the second variation, sit on the floor, stretch out your legs and touch your toes without bending your knees.
9. Balance on One Foot for 30 Seconds
It’s important to maintain your balance as you get bigger and stronger. Stand on your right foot and lift your left leg so your quad is parallel to the floor. Hold for 30 seconds and repeat on the left leg.
10. Carry Your Bodyweight for 30 Seconds
Farmer’s walk is one of the best exercises to build grip strength. Use a trap bar to do a 30-second farmer’s walk. You can use dumbbells if you don’t have access to a trap bar at your gym.
11. Long Jump Your Height
You need to constantly fight against turning into a chunk of meat by performing agility exercises and routines. You should be able to long jump the equivalent distance of your height from a standing position. High jumps and box jumps should also be a part of your exercise arsenal.
12. Run a Kilometer in 4 Minutes
This fitness test isn’t just about lifting weights. We’ll be testing your strength, flexibility, agility, and endurance. Having great cardiovascular conditioning is a must for a healthy lifestyle. You should be able to complete a 1K run in under four minutes.
Perform all the exercises mentioned in the article and rate yourself on a scale of 1-12, with 12 being the fittest and 1 being the worst fitness level. Give yourself a point for completing each exercise listed in the article.
When was the last time you took a fitness test? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Build Traps Like Mountains with this Workout
Workout for Building Monsterous Traps
Although the trapezius muscles take up a lot of real estate on your back and shoulders, most people treat them like accessory muscles. Well developed traps can make your shoulders look bigger and can add the illusion of broad shoulders and a narrow waist to your physique.
The trapezius muscle extends longitudinally from the occipital bone to the lower thoracic vertebrae of the spine and laterally to the spine of the scapula. It helps in moving the scapula and supports the arm.
Exercise 1
– Upright Row to Shoulder Press – 3 Sets 15-12-10 Reps
Since the traps are a relatively small muscle group, most people prefer training them with their shoulder or back. Since this article is all about building giant traps, we’ll focus on the trapezius muscle and the other shoulder heads.
In upright rows to shoulder press, hold the barbell with a shoulder-wide grip and let the bar rest against your quads. Pull the barbell up to your shoulders, rotate your wrists and get into the military press position. Complete a military press and slowly return to the starting position.
Exercise 2 – Superset
– Face Pulls – 3 Sets 15-12-10 Reps
– Trap Raises – 3 Sets 15-12-10 Reps
Face pulls work the rear delts and the trapezius muscles. Adjust the cable pulley height to your shoulder level and use a rope attachment. At the contraction point, your hands should be close to your shoulders and you should focus on flexing your shoulder blades.
For the trap raises, lie chest-down on an incline bench with a dumbbell in each hand. Retract your traps and raise your arms without bending your elbows so that your arms are parallel to the floor. Return to the starting position and repeat with a strict form.
Exercise 3
– Dumbbell Shrugs – 3 Sets 20-15-12 Reps
Shrugs are a staple in a traps workout. Although shrugs are one of the easiest exercises to perform, most people screw them up by bringing in their inflated egos and lifting weights which are too heavy for them.
Grab a dumbbell in each hand and place them at the side of your quads. Lift your shoulders with a slight bend in your elbows and try touching your ears with them. Hold and contract your traps at the top of the movement.
Exercise 4
– Barbell High Pulls – 3 Sets 15 Reps
Barbell high pulls are a variation of the upright rows. Hold the barbell with an overhand grip right outside the shoulder width mark. You could perform the rack-pull version of this exercise or let the bar hang in front of your quads.
The barbell high pulls are an explosive movement as compared to the upright rows. Perform an explosive upright row to lift the weights as high as you can and get on your toes as the barbell reached the top of the movement. Let gravity do its magic on the way down and don’t try to control the bar.
Exercise 5 – Superset
– Front Smith Machine Shrugs – 3 Sets 20-15-12 Reps
– Behind the Back Smith Machine Shrugs – 3 Sets 20-15-12 Reps
Performing the front shrugs on the smith machine engages the anterior traps, and behind the back version engage the posterior traps while the dumbbell shrugs focus on the medial trapezius muscles.
Using the smith machine also adds constant tension to your traps as it is an isolation exercise. You could use a shrugs machine if you have access to it at your gym or use the shoulder press machine if your gym doesn’t have a shrug or smith machine.
Which is your favorite traps exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Drop Everything and Follow These Fitness Athletes on YouTube
Unlike the other social media platforms, YouTube is a long format platform. While Instagram and Snapchat have the capabilities to post videos, both have time restrictions and can’t match the depth YouTube videos offer.
If you want to learn a thing or two about fitness and bodybuilding, you should begin by watching some YouTube videos. Creators have put out thousands of hours of content which can give you an edge in shaping your physique.
The Best Fitness Athletes to Follow on YouTube
Dana Linn Bailey
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DLB arguably has the best videos on this list. Dana’s videos are full of useful content and are edited to perfection. Dana partners with her husband, Rob, on her channel and you will fall in love with their chemistry and their love for their arts.
Steve Cook
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Steve has one of the oldest YouTube channels and documents his life through his videos. If you’re into the golden bodybuilding era and want a physique just like that, Cook is the guy you need to follow.
Bradley Martyn
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Going to the gym and doing the same old exercises every day can be boring. Martyn has an uncanny ability to do mind-blowing things in the gym. Some of Bradley’s escapades include squatting with two girls on a barbell, deadlifting with one arm and squatting on a hoverboard.
Elliot Hulse
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Once you start lifting weights, you will probably have tonnes of questions. Before you go crazy looking for answers on the internet, head over to Elliot’s channel and you might find your answer.
Hodge Twins
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The Hodge Twins are great at debunking myths and doing product reviews. Hodge Twins walk the walk and have experimented with almost everything, including going vegetarian and vegan.
Marc Lobliner
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Lobliner is the CMO of TigerFitness.com and the CEO of MTS Nutrition. Marc focuses on helping you reach your fitness goals and shares content which can help you achieve the physique of your dreams.
Dom Mazzetti
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If you haven’t already, you need to subscribe to Dom Mazzetti and his channel BroScienceLife. Dom lays out the footprints of how to be a bro inside the gym and does so with his bizarre humor.
CT Fletcher
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If you like watching some motivational videos before your workouts, it doesn’t get any better than CT Fletcher. Fletcher has collaborations with some of the biggest names in the industry and will surely pump you up to kill it inside the weight room.
Mark Bell
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Mark “Smelly” Bell is the founder of Slingshot, owner of the Super Training gym and is the brother of the famous filmmaker Chris Bell. Bell is a powerlifter and throws out incredibly effective tips to lift better.
Mike Rashid
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Mike Rashid isn’t your regular fitness celebrity. Rashid is a bodybuilder and a boxer who believes in developing his mind and body at par. Mike puts out life advice in videos he likes to call mind jewels.
Who is your favorite fitness YouTuber? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How Bent Over Flys Increase Shoulder Strength & Stamina
Give your shoulders a great workout with bent over flys.
Building our shoulders and working hard to get that well-rounded physique can be challenging, but great exercises like bent over flys are exactly what we need to see serious growth. With the right approach to any workout you can better tackle all of those strength wants and needs and really give yourself the best when it comes to boosting your overall gains. But it isn’t easy and it takes work, for building boulder shoulders requires only the best form to avoid injury and unwanted pain.
The nice part about bent over flys is that they are a beginner level exercise with advanced level gains. Performing this exercise is relatively easy but knowing form and how best to tackle technique is more than important. Our shoulders can be vulnerable, but by taking the right steps to strengthen the surrounding areas we better set ourselves up when it comes to sport specific and more functional gains. Bent over flys are the perfect exercise for all your lifting wants and needs and is definitely something to place into your workout.
Let’s take a look at bent over flys and see what’s up with this exercise. From what it is, to muscles worked, the many benefits of it, and how to perform it, we’ll break down bent over flys so you can maximize all of your gains. Plus, we will offer some great alternatives so you can better structure your workouts for added diversity.
What Are Bent Over Flys?
Bent over flys are a great exercise to build your shoulders for better overall development, support, strength, and stability. As an effective isolation exercise, all you need are quality dumbbells and you are ready to go. Great for beginners, as well as those intermediate and advanced, this is an effective muscle building workout for all. By working to strengthen your delts, you assist with pushing movements and can increase your level of strength for other lifts. Also, improving posture and structural support can greatly affect your gains for the better.
Muscles Worked
This exercise targets your shoulders and is very close to an isolation exercise. Working all three heads of your delts (front, rear, and lateral), you get a well-rounded workout to increase strength, size, and functionality of this often times vulnerable area. Along with your shoulders, you may feel it in your traps and triceps as a result of the movement, but primarily this will work only your shoulders.
Benefits Of Bent Over Flys
The benefits of bent over flys are hard to ignore but can greatly affect all areas of your overall shoulder gains. By working your delts and putting an emphasis on strength and stamina, you never have to worry about a poor shoulder workout again.
Benefits of bent over flys include:
Better strength and stamina: Work to increase strength and size while also improving stamina to help push through any muscular failure.
Increased posture and balance: By strengthening your shoulders you provide for better stability and balance while working to improve posture and overall support (1).
Reduce injury: Strengthening this often times vulnerable area can work for your benefit to reduce the risk of injury and keep you in the gym longer (2).
Help with muscle imbalances: Those dreaded muscle imbalances are annoying but the right exercise can work to build better symmetry.
Round out a physique: Beefing up those shoulders can only add to a well-rounded and more buff physique.
Plenty of variations: Plenty of variations means more diversity in your workout so you never grow bored and are always seeing huge gains.
How To Perform This Exercise
Here are the steps for performing bent over flys:
Choose your desired amount of weight and find a comfortable position to perform this exercise in.
With your feet a bit wider than shoulder width apart, engage your core and keep your body neutral as you hinge at the hips.
With the weight hanging in front of you, pull the dumbbells so they are parallel to the floor.
Give a good squeeze at the top and gently lower back to the starting position.
Repeat for your desired number of sets and reps.
Bent Over Fly Variations
Along with this great exercise comes plenty of variations to try. The benefit to many variations is that you can diversify your workout so you never grow bored of the same movements. However, you will still build muscle for these exercises will target the same muscles but in different ways. Once you find a variation you greatly enjoy, you can alternate back and forth from that and bent over flys for the most effective gains.
Variations of the bent over fly include:
Seated Bent Over Fly
Horizontal Fly
Kneeling Reverse Fly
Reverse Fly On Bench
Machine Rear Delt Fly
Side-Lying Rear Delt Fly
Face Pulls
Best Exercises To Pair With Bent Over Flys
To tag along with bent over flys in your workout, consider pairing with the right exercises so you see only the best gains. Working with exercises like the deadlift and Romanian deadlift, these will work nicely to give your shoulders a break but keeping them engaged. The lat pulldown and pull-ups will recruit your shoulders to really engage those lats for a wider physique and to emphasis and focus on only the best for pulling motions. And for that extra shoulder work, toss in reverse flys to boost strength and size.
Wrap Up
The bent over fly is a great exercise worthy of putting into your shoulder day routine. As an effective delt builder, you will find an increase to strength, size, and stamina as you will better be able to push yourself through any muscular fatigue. Knowing how best to perform this exercise will prove to be safe and effective with the right form and the many benefits will certainly leave you feeling satisfied. Check out bent over flys, place them into your workout routine, and watch your gains take off.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Lee, D.; et al. (2017). “Changes in rounded shoulder posture and forward head posture according to exercise methods”. (source)
Mitchell, C.; et al. (2005). “Shoulder pain: diagnosis and management in primary care”. (source)
Gym Problems Fixed 101
Here are some quick fixes to major gym problems that are faced!
So there are times in life when problems occur and you have to think on your feet, and the gym is a prime example of this.
Below are typical problems gym rats will potentially face, but fear not as I have a fix for each issue.
Follow my guide and you will always have a solution up your sleeve.
1. Problem: Wrong Footwear
If you find you have turned up at the gym with the wrong footer, i.e. sneakers with an air bubble or elevated sole, and planned to do deadlifts that day.
Fix 1
Kick off those shoes and deadlift or squat in your socks. An elevated heel will push the body forward more and going shoeless allows the body to be in the most neutral position.
Fix 2
Alway pack a pair of chucks into your bag just in case. As chucks are good for deadlifting as they have a flat sole.
2. Problem: No Pre Workout
You open your cupboard to find you have just run out of pre workout and forgot to order some more.
Fix 1
Drink a cup of coffee, all pre workouts contain caffeine. 1 cup of coffee contains 95mg of caffeine.
It may even be worth having some unflavoured beta alanine to hand, as you can even throw a smell scoop into your coffee, And the benefit of beta alanine is that it increases muscle carnosine levels, and carnosine in turn buffers the onset of fatigue.
3. Problem: Muscle Tweak
You feel a small tweak in one of your muscles during your workout.
Fix 1
Ideally, sacrifice that one session and stop working out, and live to fight another day. As continuing could put you out of action for a lot longer.
Fix 2
Always have some sort of muscle rub in your gym bag, and if the tweak is not that severe, then apply the muscle rub to the area in question and continue with caution. Also be sure to stretch and foam roll the area in question before continuing.
4. Problem: No Clips
So you want to bench or squat or deadlift and for the life of you, you cannot find any spare clips in the gym.
Fix 1
Convert your barbell exercise into a landmine one, this can be used for: landmine chest press, landmine squat, landmine lunges, landmine deadlift and single arm or T bar row.
Fix 2
If you really cannot continue without clips then change the workout plan for that day, and convert to a dumbbell day and supplement with machines accordingly.
5. Problem: Equipment Taken
So you walk into the gym mentally prepared to squat or bench press but find that piece of equipment is talen and doesn’t seem to be free anytime soon. Do you just wait…?
Fix 1
If it is available then use the smith machine, perfect for either squat or deadlift.
Fix 2
Like one of my previous suggestions, if the rack and bench are not free but an olympic bar is then why not utilise the landmine to either do a landmine chest press or landmine squat instead.
6. Problem: Forgot Headphones
So you walk into the gym and you realise you forgot your headphones. The only real fix here is that you suck it up and continue without them or you go back home and get them!
7. Forgot lifting belt
You put your hand into your gym bag and find that your lifting belt isn’t there, you took it out and left it on your kitchen counter. But today is a heavy deadlift day, what should you do?
Fix 1
Rethink today’s workout and either change to a body part where a belt isn’t required as much, so something smaller like shoulders or biceps and triceps.
Fix 2
Or, if you are dead set on deadlifting today, if you are using an olympic bar, brace your core more and reduce the weight to ensure the back really is kept tight. Alternatively utilise the smith machine where there will be less stress on the back.
8. No Squat bar pad
So you liek to use the squat bar pad to protect your neck, but it seems to have disappeared off of the gym floor.
Fix 1
Use a towel, or your hoodie around the bar to cushion your neck.
Fix 2
Use nothing and start acclimating yourself to using the bar, this will allow you to become more comfortable not using the pad and also increase your stability.
9. Problem: No Platform for elevation
So you want to do straight leg deadlifts, but there is no stepper or platform to elevate yourself on to allow really deep SLD’s.
Fix 1
Use olympic plates and stack accordingly, make sure they are stacked evenly and in line with each other so there is no wobble and that it is sturdy.
10. No Free Bench
So you want a bench but there are none free and the wait time for one seems endless.
Fix 1
If you wanted to do a dumbbell press then why not grab a mat and do it as a floor press, your elbows will hit the floor on the descent but it also allows the elbows to use the floor to bounce off of, so it is like having a spotter.
Fix 2
Change it up and utilise machines for that day or change up the plan or body part for that day.
In a busy gym environment it is good to stay fairly flexible and be able to think on your feet, especially if you train at peak times.
So there you have it guys, I have hopefully covered all those little gym problems you may encounter.
So until next time, keep pumping!
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