Weight Training Exercises Part 2

Lets take a look at the weight training exercises for your back muscles.

Lat Pull Down

This exercise is to build the width of the back. If you want a cobra look for a back, then this exercise is a must do. Stretch your chest muscle first before doing this exercise as tight chest muscles will interfere with your lats during this exercise. This means that you will use a lot of your front shoulders instead of your back to during the exercise.

If you want to target your biceps more, do the lat pull downs with a supine grip. The supine grip is where your palm will face you instead of out. People with shoulder pain should use the supine grip pull downs.

Barbell Rows

This is the grand daddy of back weight training exercises as this exercise really packs in the meat on your lats. You really need thickness to have a nice fully developed back. Doing this exercise also trains your lower back and core because of the technique used. Do not let your body bounce during this exercise; make sure your back is flat through out the exercise.

Dumbbell Rows

This is also another excellent back exercise. Doing dumbbell rows trains a balanced development on both sides of your back. Not only that, you can get a good range of motion wit this exercise as you are using dumbbells not barbells. Focus on form during just moving this exercise instead of just moving heavy weights.

Cable Rows

Dead Lift

This also a must do weight training exercise. Among the other weight training exercises, this exercise works the hamstrings and butt as well. It is very important because it helps build string lower back. It builds the two columns on your lower back which can look damn sexy. Use heavy weight on this exercise but use strict form. You must keep your back straight at all times as heavy weight is involved and can cause injuries.

After fully working out your back muscles, lets take a look at weight training exercises for chest

Incline Bench Press

Bench press is one of the best exercises to put on some meat on the chest. But the incline version is tougher to do so do the incline bench press first as your chest muscles are still fresh. This exercise works the upper chest.

Bench Press superset with push ups.

This is a classic chest exercise for mass. Do ten to twelve reps with moderate heavy weights and straight after the bench press, get down on the floor and do push ups until failure. This really gives the chest a burn and forces it to grow!

Incline Dumbbell Chest Press

After using the barbells, use the dumbbells instead. Set the bench at incline 45 degrees, usually on the third slot, grab a pair of dumbbells and do presses. Come down slow but do not lower the weights all the way down as it might hurt your shoulders. Using dumbbells gives more range of motion and also demands more control. This will of course give you more results.

Standing Cable Crossover

Source: BodyBuilding.Com

Again, supplement your chest workout with cables. Just a recap, cables is different the weight training exercises with free weights because it gives the muscle constant tension through out the range of motion. This will give a more complete development. With cable crossover, you can really feel the chest rip apart. Squeeze hard at the peak of the movement. You can also do a drop set on the exercise. A drop set is an advance technique where you do three non stop sets. The first set is heavy and uses low reps, the immediately, reduce the weights and do more reps and than again reduce the weight and do even more reps.

This is an excellent technique for cuts on the chest muscles.

Weight training exercises for body builders and models!