Lifes Gonna be Cool

When it comes to building muscle mass most want to find new and different methods to change up their workout routine. That is good because if you want to gain muscle mass then you have to change up your routine. The following unknown exercises are not going to be commonly seen at the gym, and you may not have even heard of them. That does not mean that they are technically new exercise because they have been around for awhile, but rather more of a little secrete that only bodybuilders and Olympic power lifters know predominantly in the fitness world.

1. Good Morning Lifts

Good morning lifts are definitely not going to be seen very often at the gym and it is a shame. This type of lift has the possibility of two different methods which are performed either bent at the knees or straight leg. Bending your knees during the lift puts more emphasis on your glutes, while maintaining a straight leg posture targets your lower back. The straight leg posture is going to hit your lower back harder than deadlifts so be prepared to feel good!

First, when performing this lift try to use a barbell rack that has spotter bars, and then set them to waist level. This will ensure little to no injuries possibly occurring. If you have any doubts on how much weight you can use then practice with just the bar before stacking on plates. Get into position as if you were going to do squats, and then bend forward at the waist pushing your hips back until you are parallel with the ground. Come back up to starting position and repeat. Perform a x5 set and x5 rep routine, or x5 by x10 routine depending on the amount of weight you choose. This set and repetition ratio applies to the next two exercises as well.

2. Close Hand Bench Press

Close hand bench is starting to become scarcely seen these days at the gym, and therefore has made the list. Mainly people do not want to do this exercise because they are lazy and just want to look good standing in front of a mirror doing triceps exercises. Yes, it is a triceps emphasized exercise and is probably by far the best and building bulging triceps! If you want to hit those triceps hard, then choosing this exercise would be a surefire way of doing so.

Lie back on the flat bench and keep you feet planted on the floor. Maintaining good bench press posture, place your hands about 6 inches apart from each other. A good way of doing this would be to stick you thumbs to where the tips touch, or space an extra inch from the tips touching. Lift the bar off safely and lower it down towards your mid frame, and then push back up as how a chest press would be performed. Be safe and wrap you thumbs around the bar as well, do not ever place thumbs under to where the bar can fall!

3. Standing Single Arm Shoulder Press

This exercise is a great power lifting technique, and is only commonly seen in the World’s Strongest Man competitions. It places great emphasis on you deltoids which are the three headed muscle group that make up your shoulder muscle. Make sure that you start off with a lower weight to get the feel for how to perform this shoulder press exercise efficiently and safely. Main reason being because your shoulders are the life to every workout you do, and injury to the shoulder will cost you hard wok lost.

Position yourself feet shoulder width apart with the dumbbell placed in between them. Squatting down (never use your back to lift weights off the floor) grab the dumbbell by gripping it to where it is secured in-between your palm and thumb. Using your other hand as a safety spot, place and hold the dumbbell to where you would have it normally for shoulder press as you stand. Not using your legs, bend very slightly to the side you have the dumbbell and explode upwards to where your arm is fully extended. A great way to keep balance is by using the free arm. As you push the dumbbell upwards, push you free arm downwards with palm facing to you rear.

Always practice lifting before throwing weight on that you cannot handle. Serious injury can occur and possibly even death to those who do not train properly. Have good breathing technique as well to get the best out of your training. Breathe in, and then breathe out to push or pull the weight. Now go have fun and start trying out these exercises!