Body Building Programs: Targeting Each Muscle Group

Body Building Programs: Targeting Each Muscle Group

It is most advantageous if you get a grasp of basic human anatomy because it is in this way that you’ll learn and understand which muscles are used during specific workouts. And consequently, what muscles you should concentrate on when you’re building muscle mass around the different parts of the body. Body building programs focus mainly on the muscles of the shoulders, chest, back, arms, legs, and abs, with specific types of exercises targeting each.

Shoulder exercises mostly consist of dumbbell lateral raises, dumbbell front raises, behind the neck presses, military presses, shrugs, and upright rows. The latter requires the use of a straight barbell while the rest utilize dumbbells or a combination thereof. It is important to make sure that weight and effort comes mostly from the shoulder area when lifting. When lowering the dumbbells or barbells, do it slowly and in a controlled motion in order to increase resistance.

Body building programs that develop the chest muscles are exercises such as the bench press, incline press, dumbbell fly, pullover, pushup, and dip. Bench presses are by far the most basic yet most popular form of body building exercise. Inclined presses are variations to these where the bench is inclined at a forty-five degree angle. Dumbbell flies and pullovers require the use of dumbbells and benches where motions occur above or to the side of the chest area. Dips need parallel bars for it to be performed properly. If you want to increase the difficulty of dips, you can use belts with weights hanging off of it to increase resistance. Most of the chest exercises use movements that hover around that area, either above it, or to the side.

The back muscles use body building programs with exercises like the good mornings, chin-ups, deadlifts, and bent over rows. All these exercises use dumbbells or barbells except chin-ups which uses pull-up bars or anything similar to it. Good mornings require you to bend at the waist up to a ninety degree angle while you hold up a barbell across the back. Deadlifts have you lifting weights all the way up until you roll your shoulders back and stick your chest out before lowering the weight. Bent over rows have you bent over and lift weights up to the abdomen. You can rest a knee on a bench to support your weight and posture.

Body Building Programs: How To Target Muscle Groups

Good exercises for arm-specific body building programs include tricep extensions, pushdowns, close grip presses, dumbbell curls, cable curls, straight bar curls, and concentration curls. When doing pushdowns while using a cable machine, make sure that the machine’s weight stack never touch each other. The different curl exercises mostly target the biceps with weight being lifted towards the body. Reverse curls is a good variation by proceeding with the same movement but with an overhand grip. Tricep extensions involve lifting weight over and behind your head the pushing it back over your head slowly. Close grip presses emulate bench presses but with an overhand grip.

Body building programs for the legs consist of exercises such as the front squat, back squat, half squat, calf raise, leg curl, and leg extension. Always be strict about your form when doing squats since it allows you to get optimal results from such exercises. Common exercises that target the abs are crunches, leg raises, and dumbbell side bends. Make sure that resistance can be felt in the abdominal area and that you aren’t straining muscles from anywhere else.

An important reminder in doing these body building programs and exercises is that movement or motion should always be slow and controlled. If you rush exercises, less tension is present in your muscles and consequently leads to less mass increase too.

==> Back To Bodybuilding Revealed Home Page- Body building Program

==> Back to Body building Programs Articles