How do you get a massive chest? Most bodybuilders say “do lots of heavy bench press” – I disagree. There are two types of chest exercises, pushing exercisees (like bench press and pushups) and squeezing exercises (like pec deck and dumbbell flys). You need to do both to maximize your chest development. For me personally, the squeezing chest exercises have given me much better mass and strength gains than the pushing type exerciess.

The king of the squeezing exercises is the dumbbell fly and its easy to do at home with just a used set of dumbbells. Heres how you do it.:

lay on floor
together)
knees up, abs flexed (lower back support)
shoulder back, shoulder blades together
arms perpendicular to sides
elbows slightly bent
go sloooooly up and slooooowly down
flex you chest at top of rep

Warning straight armed is much more difficlut than elbows bent because of leverage. Decrease your weight till you can do these with your arms almost straight. Many times you will see people doing WAY more than they should and they do them like this (demo). No, use less weight. Why? Because then you can spot yourself. At about rep 6 when you cant do another straight armed one, bend your elbows slightly. This increases your leverage and makes it easier on your pecs, now you can do 2 or 3 more. When you cant do any more reps, bend your elbows a bit more. This way, you can do forced reps safely.

The reason I do this on the floor is for safety, please see this video for more info:

This video is in preparartion for my advanced killer chest workout video where dumbbell flys will have a prominent role.

Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn’t have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts.

For more information on home workouts, please see my free website (no advertising either):

http://fitness.scoobysworkshop.com

Nutrition is key to being able to add muscle! I cover nutrition on my website, if thats not detailed enough for you I have reviewed and recommended some excellent books:

http://scoobysworkshop.com/goodfitnessbooks.htm

Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.

copyright 2006-2009 scoobysworkshop.com LLC

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Work your body, have fun and get fit with Reebok Fitness. This online workout video utilises the dumbbell weight set fitness accessory within a forward lunge workout.

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http://www.HomeDumbbellWorkout.com Click the link for more info on how to use dumbbells to workout from the comforts of your own home.

In the world of resistance training, one of the most common debates is whether one should use machines or dumbbells (free-weights) for their strength-training goals. Despite the slick look and new technologies of the latest fitness machines out on the market, dumbbells are one of the very few tools used in strength training that have stood the test of time.

Simply stated, dumbbells are better because they are free weights. This means that you have to work to stabilize the weight, instead of the shiny machine. And that’s the goal: for you to do the work.

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body’s natural stabilizers. In this sense, every exercise also becomes a more comprehensive total-body workout. Free-weight lifting causes your body to engage its natural strengthening tendencies. The same person that can bench press 200 pounds with a bar or a machine, may be only able to lift 160 pounds of total weight with free weights. With dumbbells, results are quicker because you have to work harder to stay stable in the entire body.

Dumbbells also give the user a better range of motion. The movement that it takes to lift a dummbell uses not only our natural weight baring tendencies, but also the body’s natural patterns of movement. In this sense, free-weights are more balanced, and more functional. An example of this functionality in the real world would be that of an athlete training for a sport. Through the use of the free-weights, the athlete could create a workout routine that mimicked critical movement patterns that he or she repeats while engaged in the sport. Similarly, there are many cases where we can safely “multitask” with free-weights, such as in the case of doing biceps curls and lunges at the same time. In this way, you can perform a variety of exercises in less time than switching from machine to machine.

Furthermore, working out with dumbbells is something that most of us can afford to do from our own homes. In this sense, they carry over into normal life better than a machine can. The sheer variety that a couple of pairs of dumbbells can offer is unparalleled when compared to a machine. Many experts agree that dumbbells also create quicker, more visible results than exercise machines, because of their “natural” stabilizer effect, as well as the use of many other supporting muscle groups.

Price wise, the set of machines you would need to purchase to train all of your different muscle groups would cost a fortune for a home gym. A standard set of adjustable dumbbells can cost as little as $200 to $300 dollars. Compared to the price of buying the machines yourself, or even a standard gym membership, your own set of dumbbells are a great value for optimizing outcome on your body and your wallet. Space wise, today’s adjustable dumbbell sets can be easily stored in the corner of a room or in a closet. Machines are bulky, and especially for a home-gym, require that you have an extra room in your home specifically for working out. This is simply unrealistic for most of us.

dumbbells versus machines That said, there are some great benefits to using machines that should be mentioned. Particularly from a therapeutic standpoint, machines enable us to work a target muscle by pinpointing the exact and optimal range of motion. More modern machines also have cams that can alter the resistance in accordance with the muscle’s strength curve. In this way, we can progressively load resistance, something that is impossible to do with free weights. Another advantage of machines is their ability to increase safety. The machine greatly prevents injuries from dropping a load on yourself, as well as hyper-extension or over-motioning.

All in all, your best bet for a comprehensive work-out is to use a combination of both, with an big emphasis on dumbbells and free-weight lifting. Use machines to target specific muscles, or to heal and strengthen an injury safely. And remember, dumbbells can be just as safe as a machine, if used with the proper awareness, proper training and general safety guidelines. Make the decision to incorporate ADJUSTABLE DUMBBELLS into your home or gym practice, and start witnessing some new changes in your strength process.

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Demonstration of the new TITAN adjustable dumbbell

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Walkthrough of the PowerBlock Pro 85lb Adjustable Dumbbell

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Work your body, have fun and get fit with Reebok Fitness. This online workout video utilises the dumbbell weight set fitness accessory within a shoulder press workout.

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For more: http://www.valorandarms.com

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Work your body, have fun and get fit with Reebok Fitness. This online workout video utilises the dumbbell weight set fitness accessory within a lateral raise workout.

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Review of a pair of 50lb ADJUSTABLE DUMBBELLS made by gold’s gym / epic for home gym fitness

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Demonstrating PowerBlocks unbeatable speed in performing drop sets.

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