Weight Training Exercises 3

Weight training exercises part 3 will discuss on exercises that builds what we call the tank top must do exercises. Why tank top? Well, the muscle that usually is most exposed when we wear a singlet or tank top are the shoulders, biceps and triceps. These three muscle groups are the last ones that we need to cover because in part 1 and part 2 we have already covered the legs, chest and back.

Building a rock solid round canon ball shoulders is very important. If you do not have well built shoulder muscles, you will look like a torpedo! Besides the look, strong shoulder muscles also help protect the injury prone shoulder region.

Weight training exercises for biceps and triceps is also very important because a lot of people check them out. When ever somebody asks you to show them your muscles, you will show them you biceps right? You are not going to show them your calve muscles, that’s not impressive at all to a non exerciser.

For this weight training routine, the shoulder muscles will be exercised first, followed by triceps and then biceps. This is because the shoulder workout needs the triceps muscles during the pressing movements.

Here are some basics weight training exercises that can help you build the foundation for your shoulders, biceps and triceps.

This is a excellent exercise to build mass on the shoulders. The important thing to remember is not to go too low. From the top, you just need to lower the dumbbells until ear level. During the exercise, you really need to keep your back straight and abs really tight.

This is a must do exercise for the rear delts. The rear delts are very hard muscle group to hit. You really need to use light weight and focus on form. Squeeze the muscle hard at the top of the contraction. Do not move your body and keep your back straight trough out the exercise.

This is an isolation exercise to make the delts look like canon balls. The key thing to remember during this weight training exercise is not swing the body. Hold for at least 2 seconds at the top of the contraction. Try to move your elbows slightly forward as this will help disengage the traps.

If you want strong and big triceps, you really need to do lying triceps extensions. Use the EZ curl bar so that your wrist would not hurt. To increase the burn and intensity, do bench dips straight away after your heavy set of lying triceps extension.

This exercise can help build the belly of the triceps. Keep full tension on the triceps and squeeze the triceps muscle at the bottom of the movement. Do not swing your shoulders and keep your elbows stuck to your side. You can increase the intensity by doing drop sets. Start of by doing heavy and low reps, then lower the weight and increase the reps.

This is the bread and butter for big biceps. Keep you back straight, stomach and shoulder tight thought out the exercise. Do not use momentum to help you move the weight.

This is an excellent exercise to isolate your biceps. Keep your elbows pointing down and do not swing your shoulders. Keep a strict form and lower the weights all the way down to work the entire muscle fiber. Here is a tip, at the peak of the contraction, rotate your wrist outwards to develop a high peak. This will help build you biceps bigger than others!

Remember, for these weight training exercises to work, you need to challenge your selves. Make the muscle work harder by lifting heavier and keeping the rest periods around one and half minutes. Do not cheat yourselves, if you feel you can lift heavier, go ahead and do so.

Also keep changing your weight training exercises. These few workout routines can only helps you a bit but when you are more advanced, you will need more complex exercise that can further challenge your muscles and help you achieve optimum results.

Weight Training Exercises Part 3