When you press up, make sure knees are aligned over toes. You can work more of your upper-chest muscles by doing the exercise on an incline bench positioned at 45 degrees. Lean back slightly, keeping your arms straight, abs engaged and chest lifted, then pull bar to chest. Concentrating on just your butt, abs, or thighs and ignoring areas like your back, chest, or hips will make your body look imbalanced while also setting you up for injuries. Don't focus only on problem spots.
Hold for 1 count; slowly return to starting position. Check out these female-friendly options. The wider the grip, the more you'll work your lats and the less you'll work your arms. From this position, smaller "helper" muscles aren't able to assist the movement, so there's more of an emphasis on the shoulders. Place 5-pound weight plates on both ends of bar. Home Gym Options Looking for a home gym? Surprise your body by adding a new exercise at least every four weeks. Curl bar toward shoulders, keeping elbows close to sides. Do the move as above, but use a handle attachment, holding the handle in one hand with your opposite hand on your hip or by your side. To work your arms, stand facing one of the low weight stacks and clip a short, mustache-shaped bar onto the end. You can also use the Smith for standing moves like squats or lunges with weights. When you sit and grasp the handles, your elbows should be at the level of your shoulders or above, and your thighs should be parallel to the floor. Place feet several inches wider than hip-width apart, toes pointed outward. That's because the cable tower — which features several weight stacks, adjustable cables, and a whole bunch of attachments — offers dozens of exercises to target all of your major muscles. Use the inside handles. Bend knees and lower until weight hovers just above stack; repeat. Lower slowly back to starting position and repeat. Grip bar with hands slightly wider than shoulder-width apart, palms forward, and unhook bar; straighten arms. Adjust the seat so thighs are parallel to the foot plate when you recline; keep feet hip-width apart. You can work more of your upper-chest muscles by doing the exercise on an incline bench positioned at 45 degrees. Your muscles will be as bored as your mind — and you'll stop seeing results. Don't do the same routine for more than a month at a time. And it's small four by six feet ; you can tuck it into a corner so your living room doesn't look like a gym. Clip the long bar onto the cable attachment and grip the bar with your hands 1 or 2 inches from the center on either side, palms facing forward. Complete an equal number of reps on both sides. Grip the outside handles, and engage your abs, keeping back straight.
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