The Rock Workout Routine To Get Big Fast! 

As you should know, free weights are your top priority when the task at hand is creating maximum overload.

For this second overload exercise, we’re utilizing the incline angle and the intensity that a barbell offers.

The incline angle allows for better activation of the clavicular head of the pectoralis major (Upper chest).

Pressing exercises done under this angle must not be neglected, given that we are looking for good overall development.

Note that the optimal upper-chest activation angle forms at 45 degrees or slightly higher.

If you go way higher than that, you’ll activate the shoulders more and it pretty much won’t be a bench press anymore, more so than a shoulder press.

Note that you can go really heavy on this exercise, as long as you maintain constant tension and proper exercise execution.

If you've been eyeing your chest with disdain and are looking for exercises to build it up, then we have the perfect one for you. The decline barbell bench press is the perfect lower chest exercise to incorporate into your workout.

If you're wondering what new exercise this is, it is a variation of the bench press which you can do on a flat bench. For this exercise, however, you will be using a decline bench.

The decline barbell bench press is incredible at targeting the chest muscles. It works out muscles in your chest that aren't targeted by other bench press variations, such as the incline bench press and flat bench press.

You'll find that the lower chest muscles are targeted most heavily. Researchers did a study in 1997 published in the Journal of Strength and Conditioning Research that showed that the movement during a decline barbell bench press activates the lower chest muscles significantly. It also helps the upper chest muscles like the incline bench press.

How To Perform The Decline Barbell Bench Press

Execution of the decline barbell bench press needs to be done with proper form. Since the position is different from the regular bench press or any other variation, the wrong technique can do more harm than good. There are 3 stages of performing the exercise.

Stage 1: Preparation

Stage 2: Execution

Stage 3: Recovery

Tips To Achieve Perfect Form

There is no point in performing a decline barbell bench press if you aren't doing it properly. It'll have no visible effects and can even hurt your progress. Here are some common mistakes that you should keep an eye out for and correct!

Bouncing

The barbell will seem a lot heavier in this variation because of the decline position. A common mistake is to bounce the bar off the chests. It increases the momentum and makes pushing the barbell upwards a lot easier.

Not only can this cause a sternum injury, but it reduces the improvements you would've otherwise seen from doing the decline barbell bench press.

Range of Motion

When looking at the mistakes you're possibly making during the decline barbell bench press, the lack of full range of motion is just as common as bouncing the barbell on the chest. The increased weight and the unique position can hamper your range of motion. Choose a more appropriate weight and use a spotter if you find that you're losing range.

Breathing

The decline barbell bench press isn't all about the weight but also about maintaining your breathing. The right breathing techniques make the exercise more effective and help regulate the pace of the workout as well. Proper breathing keeps you from getting tired fast. So, if you catch yourself not breathing right, take a moment and get your breathing under control.

Spotter

We've mentioned how odd the positioning of the decline bench press is, and the odd position is why you will need a spotter. Re-racking the barbell with the muscle fatigue and awkward angle is hard at best. Having someone around to guide you through the decline barbell bench press is the best way to get through it carefully, without injury.

Benefits of the Decline Barbell Bench Press

The decline barbell bench press has several benefits; both compared to the regular versions and as an exercise itself. A bench press exercise on its own helps strengthen the chest and arms; the decline bench variation works even better. It is usually meant for bodybuilders and those looking to actively bulk up. You won't find athletes gravitating towards this exercise, but heavy lifters will do it religiously.

If you're looking for exercises that will broaden and strengthen your back, lower chest, and arms, then you've found it!

Lower Chest

Back Stress

More Weight

In a Workout

Now that we've seen the benefits of the decline barbell bench press, it is important to incorporate it into your own workout routine. It is best done as a part of your chest routine. For best results and muscle growth, you can do all three variations of the bench press.

The incline bench press and flat bench press work your upper body, and the decline barbell bench press works on the lower muscles and lower pecs. All the variations together will chisel out your pecs and work out the triceps and shoulders. The activation of all this muscle group means you'll need to take a break for a day or two.

When performing the decline barbell bench press, you'll need to do more than the regular number of reps. On average, you will be required to do 12 reps in one set. To truly work out the triceps and lower pecs, you'll need to do 3-5 sets. In every way, the decline barbell bench press demands more from you.

Performing this level of strength training, especially if you're new, requires professional instruction and monitoring for a while. Even after you have been performing the decline bench press for a while, you will still require some assistance for your sets to reduce the risk of injury.

There are several variations of the decline barbell bench press. Some of these variations are simply a change of equipment, others are a variation of the angle at which you perform the bench press.

Decline Dumbbell Bench Press

Decline Cable Press

Much like the dumbbell, a cable machine is a great tool for keeping constant tension on the muscles without a barbell's restrictive motion. Cable machines are a great part of working out and do wonders in any variation.

To perform a decline bench press with a cable machine, you'll need to set up the decline bench between the cable pulleys. You'll have the same form as the free weight variations, but it is always better to start with a lower amount of weights.

If you're not sure of how to perform a cable press, then you can watch a few video examples to help you get used to the idea.

Flat Bench Press

Incline Flat Bench Press

You'll find yourself having to shift down to lower weights because of the incline. There are differences in the incline that make it impossible to press the same weight that you would in a flat bench press. An incline bench press is great for athletes like football linemen who require more strength in the upper body.

Wrap Up

The decline barbell bench press is an exercise you need to tackle when you're a bit more experienced and have someone to guide you through the process. It is also more effective when you are aware of what kind of strength and physique you are after. While it is great to exercise the whole chest, you might find that you don't like the effect on your body. This bench press exercise, in particular, has some great benefits and will definitely spice up your regular chest workout!

It's the most popular exercise at the gym. Yet, it's not as effective as you might think — especially if your goal is to build strength and muscle mass. The traditional bench press is one of the most commonly recommended exercises for chest-building, but its popularity may lie in its ability to boost our ego rather than build our chest muscles.

When people think of chest workouts, a few things come to mind: the barbell bench press, dumbbell flyes, dumbbell decline presses, and cable crossovers. However, there's one exercise that's overlooked by many lifters – particularly those looking to add mass to their pecs.

How To Do A Dumbbell Bench Press

The first step to doing a dumbbell bench press is to load the weights. For light to moderate weight, it's ideal to have a friend hand you the weights once already lay down on the bench. If that's impractical, you can load them from the floor to your knees.

When you think of the back as the base of this exercise, you can really engage your lats. By tensing your scapulas and pulling them together, you're engaging the back muscles and preparing to lift the weight up. This will engage more muscles in your body to help with the lift.

Benefits Of The Dumbbell Bench Press

Though using a barbell might be the more traditional choice, there are several reasons why dumbbells are becoming more popular. Many believe that working out with dumbbells provides a greater range of motion than using a barbell, and this means that you can target your pecs more effectively during the exercise.

The bench press is the king of upper-body exercises for a reason: it builds strength and muscle mass in your chest, shoulders, and arms. Here are just a few benefits to this dumbbell exercise.

More Natural Grip

Less Risk Of Injury

Harder To Cheat

Complete Muscle Activation

Enhanced Bicep Training

Better Range Of Motion Than The Barbell Bench Press

Improved Stability

The dumbbell bench press is just as effective as the barbell version because each arm can be worked independently, much like a single leg squat. The built-in instability of the dumbbell bench press challenges your muscles to fire more rapidly, strengthening joint stability and overall balance in the process.

Greater Strength

More Endurance

Lifters who want to build muscle endurance should aim for between 20 and 30 repetitions in a set, with 2 to 3 minutes of rest between each set. This is a great way to build muscular endurance for sports that involve short bursts of force with little time for recovery, like football or basketball.

Muscles Worked By The Dumbbell Bench Press

The dumbbell bench press is an extremely effective movement for increasing upper body strength and muscle mass for both aesthetics and performance. Below are the key muscles stressed during the dumbbell bench press.

Pecs

The chest is the primary muscle group activated during the dumbbell bench press. With dumbbells, many lifters find that they can engage in a greater range of motion during the eccentric aspect of the lift. This lengthens and stretches the muscles in a way that isn't present during a barbell bench press.

Triceps

In the bench press, the triceps are critical for two things. The first is to stabilize the elbows during the initial descent of the dumbbells. Without stable elbows, there would be no way to press the dumbbells up. The second function of the triceps is to extend the elbows in a lockout at the top of the bench press movement.

Shoulders

The shoulders, or deltoids, have three separate muscles — the anterior (front), middle, and posterior (back). However, the primary movers are the anterior deltoid and the medial deltoid, which function to adduct (bring towards midline) and abduct (move away from the midline) the humerus (upper arm), and are most active during pressing movements like the bench press.

When you're trying to build your chest and back, you need to focus on heavy compound lifts that will stimulate the greatest overall growth.

At the same time, you can't spend all your time focusing on one muscle group.

Throwing in some accessory work for lagging muscle groups can help you balance out your physique without sacrificing your primary goal.

The dumbbell pullover exercise is a powerhouse for your upper body. It allows you to work the back and chest, hitting them at slightly different angles than most other exercises do.

Whether you're trying to build a little more width in your pecs, or a little more thickness in your lats, you need the dumbbell pullover exercise in your workout routine.

How To Perform The Dumbbell Pullover

Begin doing the dumbbell pullover with a single dumbbell and do two to three sets of six to eight repetitions. Mix the pullover into your existing workout, or do it as a standalone exercise.

Safety Tips For Dumbbell Pullovers

Variations Of The Dumbbell Pullover

If you don't have a flat bench available to do the dumbbell pullover, you can still perform this exercise.

Changing Up Your Equipment

Lat activation exercises, such as standing and using the cable machine with the cable set high, can be useful for developing the upper-back muscles. The lying decline pullover is also a good chest exercise that works the triceps muscles and deltoids because you are lying on a decline bench.

Making The Dumbbell Pullover Easier

Making The Dumbbell Pullover Harder

To increase the difficulty of the dumbbell pullover, choose a heavier weight. This simple change will increase the load on your chest and back muscles, making each movement more challenging. Hoisting your legs a few inches above the bench will give your core a bit of a workout, too.

In lieu of a bulky weight bench, use an exercise ball instead. Keeping the head and neck supported on the ball, engage the abdominal and gluteal muscles to keep the hips stable and elevated. If there's any movement at all in the hips, this becomes a total body exercise with the lower body supporting and stabilizing and the upper body moving.

You can combine a dumbbell overhead press with a lower leg extension to create a new type of exercise. In this version, you'll start out in the basic position. Then, keeping the knees bent, lift the feet off the floor so that the knees are positioned over the hips. You'll be in a dead bug position with straight legs. Perform one repetition of the dumbbell pullover and finish with the arms straight as you hold in a tabletop position.

Proper Form Tips For Dumbbell Pullovers

If you're arching your back up off of the bench during a dumbbell pullover, you're likely not engaging your core fully. This is likely because the weight is too heavy for you, or due to a lack of practice with this move.

If this is the case, you should reduce the weight or try to engage your core more. This will help you stabilize your core and keep it from arching up off of the bench.

Biggest Mistakes You Might Make Doing Dumbbell Pullovers

The dumbbell pullover is a simple exercise, but it's easy to mess up — even experienced athletes can drop the ball.

Most of these mistakes stem from form issues and can be remedied by making subtle improvements to your posture.

Poor Starting Position

Let's say that you're trying to get a toned body, and you have a small weight bench in your basement. You know that by sitting in the middle of the bench, your head and neck will be supported without any issues.

However, if you support the upper body on the bench, while leaving the hips unsupported, you may experience lower back pain in the days following your workout.

Weak Or Disengaged Core

Ensure that your core is well-conditioned before performing any rowing variation. This will help you maintain a strong, neutral spine throughout the exercise.

During the extension phase of the pullover (arms fully extended), you may start to arch through your lower back and abdominal area.

This is especially likely to happen if you have limited mobility through your chest and shoulder area.

To perfect the dumbbell pullover, lower back and abdominal strength is key. The lowering phase of the exercise can put a lot of strain on your back; it's important to maintain good posture and engage your lower abs during this time.

Too Much Wrist Action

You should keep your palms facing each other throughout the full range of movement. This will help you maintain strong wrists. However, the weight might be too heavy if your wrists flop — in that case, you should decrease the amount of weight you're using so that you can keep your elbows as close together as possible.

Uneven Motion

If one side of your body is stronger than the other or has a greater range of flexibility, you may notice that one arm extends further or faster than the other.

Try to move both arms at the same time, keeping the motion even all the way throughout. You don't want the extension on one side to be larger than the other or you'll exacerbate the problem and develop your muscles unevenly.

Muscle Groups Worked By The Dumbbell Pullover

Front-side chest exercises, such as pullovers, target the pectoralis major and minor. The pectoralis major has two heads, which merge together to form a tendon that attaches to your upper arm bone. The pectoralis minor is situated just below the pectoralis major and attaches to your upper ribs and the front side of your chest.

Apart from the anterior deltoid and triceps brachii, the rhomboids, posterior deltoid, pectoralis minor, and long head of triceps also perform as synergists. The clavicular head of the pectoralis major and triceps brachii act as stabilizers.

Benefits Of The Dumbbell Pullover

The dumbbell pullover offers a few key benefits that include superior shoulder width, improved chest development, and an extremely high strength-to-weight ratio. If you are among the best candidates for this movement (i.e. some people shouldn't do this exercise), then you check out what the dumbbell pullover can do for you:

Increases Upper-Body Strength

More Stability

The dumbbell pullover is a fantastic exercise that can be performed at the end of your chest workout. It will work on your pectoral muscles, but it'll also test many stabilizer muscles throughout your body; specifically those in the upper back/scapular region, the gluteal muscles, and the abdominal area.

Improved Range Of Motion

The dumbbell pullover is one of the best exercises for maintaining and improving flexibility in your chest and shoulder region. The amount of stretching involved in performing this exercise effectively improves your range of motion, which means that you'll be able to move better in all of the things that you do every day.

More Complete Full-Body Workout

You can do some heavy flyes, but it's not a very good idea. In fact, I'd go so far as to say that it's a bad idea. With dumbbell pullovers, however, you get a great stretch in your back and pecs without risking injury.

Flyes are great for targeting the pec muscles, but they're not ideal for really building size. In order to get bigger pecs, it's important to overload them with heavy weight and a full range of motion — which is exactly what the dumbbell pullover does! You don't have to go heavy with this exercise, but it allows you to overload the stretch on your chest so that you give your chest muscles the stimuli they need for growth.

More Efficient Muscle Growth

Few people know this, but one of the best exercises for the lats is actually a great dumbbell pullover exercise for other upper body muscle groups. By doing rows before more complex compound lifts, you'll be able to work your lats directly without other muscles taking away from your sets. This way, you can give the lats their focused attention and truly build them up!

The dumbbell pullover can be modified to hit the muscles in different ways. Using a lighter weight will still work the core. Holding the dumbbell behind the neck will work the shoulders and back. The bar can also be held above the chest if you want to get more out of your deltoid muscles.

Adding volume to your pecs in an unnatural way can stimulate muscle growth. The lat pullover is the only way to isolate your lats, taking out the assistance work of other back muscles and even your biceps. This kind of isolation is the perfect pre-exhaustion exercise for targeting your lats.

This exercise reverses the position you’re using with the cables and now rather than pushing down, you’re pulling up.

As you might imagine, that is going to change the nature of the stress being placed on the chest, putting more emphasis on the upper chest instead of the lower.

The great thing about using cables when doing your chest exercises is that you can keep greater muscle tension on that chest throughout the entire movement, thus eliciting better overall gains.

By using an incline bench, you’ll be adjust the angle in which the chest is being worked and help ensure maximum stress is placed on that inner chest muscle.

Focus on squeezing the cables together as you perform this movement and avoid taking the arms too far down on the decent or you’ll lose the tension being placed on the chest muscle.

Avoid going too heavy on this one or you’ll be calling your biceps and shoulders into play.

We just want the focus to be on the chest muscle only.

Aim for 15 reps per set.

Biceps - big, bulky, defined biceps are anyone's goal in the gym. There is no doubt about that. The barbell curl is perhaps the most underrated bicep exercise on the block. If done correctly, it can craft significant bicep gains. Here is the low down on bicep curls with a barbell.

Primary Muscles Targeted & Secondary Areas

Biceps are actually two muscles; they consist of the long head and the short head. The biceps run from the elbow to the shoulders. Without a muscular bicep, the effects of aging will cause a determination in the range of movement across your entire arm. The biceps are strong and in charge of controlling elbow flexion and supination of the forearm.

The secondary target of any bicep curl, barbell or dumbbell, is the forearm. Barbell curls grow your forearms and improve your grip strength. 

Reps & Weights

As with everything, there are recommendations and suggestions. These are there to ensure that your training is risk and injury-free. Going too hard on your weights might not give you physical harm the first time, but it is enough to give you T-Rex arms the next day. Sore, cramped up, and definitely NOT the look you want.

Beginner

Beginners should go for:

Intermediate

Intermediate lifters can go for:

Advanced

Advanced level fitness fundis should aim for upwards of:

Listen to your body and perfect the movement before progressing onto heavier weight sets. That is how you guarantee a perfectly built bicep. You might also want to check out our one-rep max calculator to find the right load for you.

Barbell Curl Benefits

As far as the barbell curl goes, this exercise has several benefits. Exercises aren't just superficially great; it is a little deeper than that.

Tips FOR DOING THE BARBELL CURL

Adding Barbell Curls to Your Routine

How do you add these bad boys to your routine? It's simple, slot them in the right at the start of arms or chest day. Here are a few other exercises you can do alongside the curl.

Dumbbell flyes

The dumbbell fly is excellent for pecs and traps.

Bench press

You can't just work on your biceps alone; it will distort your arms' aesthetic if your traps, pecs, and delts are not defined and built as well. Bench presses are the perfect addition to an arm day workout involving the biceps. 

Here's how to bench perfectly:

Reverse barbell curl

Reverse barbell curls are vital for growing the brachialis muscle underneath the biceps, which is often neglected.

Concentration curl

Anyone that lifts and enjoys lifting will be able to tell you that the concentration curl is an excellent way to build bigger biceps. Try the close-grip concentration barbell curl - it’s great for working on isolating your biceps.

Who does the curl?

The barbell curl is no stranger in the midst of heavy-weight legends. Here are a few famous lifters who love the curl, and they have the biceps to back it up.

Barbell Curl Variations & Alternatives

If you are looking for a few alternatives or a few variations to try out, look no further. These alternatives are bicep killers!

Incline dumbbell curls

Zottman curl

Zottman curls target one of the biggest muscles in the arms: brachioradialis. Here is how to get that big muscle strong and visible.

EZ-bar curl

EZ-bar curls are wrist savers - some lifters might find barbell curls to be uncomfortable on the wrists. They are almost exactly like regular curls except for the bar used - the EZ-bar has a set of bends in it that enable your palms to face each other. This takes a little strain off the wrist area and helps you benefit from barbell curls without strain.

Chin-ups

The Bigger, The Better

Bigger, better arms are not just good to look at; they have a function and a purpose. They make your life easier doing everyday functions and picking up heavy items or moving houses.

There are few people who tell you they don't want to age well in this life. Those people are lying. Muscular and functional biceps are a lifelong advantage. Later in life and in present times, you will see the benefits and feel them instantly.

If you're trying to build a better upper body, ditch the bicep curls and focus on your triceps. Sure, not only do they make up two-thirds of your upper arm mass, but they're also critical to overall strength and power. The overhead tricep press, also known as the overhead triceps extension, helps you do exactly that.

Since two-thirds of your upper arm size comes from this muscle, it's important to isolate it during training. The best movements for getting bigger, stronger triceps are dips and the overhead tricep press.

How To Perform The Overhead Tricep Press

Form Tips For The Overhead Tricep Press

The overhead press is a compound exercise that also works the triceps. It’s a great exercise to strengthen your shoulders and back, but it’s important to be careful when doing them back-to-back with seated rows (which also work the triceps).

I love when I can teach something that is both easy and effective. Lateral arm lifts are great for toning your arms and improving the appearance of your triceps. To get the most out of this exercise, you need to hold the position for a beat when your arms are fully extended.

The overhead tricep press is a great exercise for working your triceps and giving you a nice shape to your arms. The only problem is that it can put a lot of stress on your wrists, which can lead to injury. One way to avoid this is to keep your wrists straight and not bend them to the side.

This exercise hits all the major muscle groups of the body — shoulders, back, core, and upper arms — making it an interesting addition to your weekly workout routine. Standing with the dumbbell above your head during each repetition, you will strengthen your upper body and core muscles.

The overhead triceps press is the best exercise for targeting the long head of the triceps. It works all three heads of the muscle, but this exercise, in particular, focuses on the long head.

Although your triceps receive most of the tension during the exercise motion, your shoulders play a secondary role as well as they contract and shorten at the top of each rep.

Benefits Of The Overhead Tricep Press

The overhead triceps extension is multifaceted, strengthening all three heads of your triceps, as well as engaging your core and shoulder muscles to maintain stability. It's ideal for correcting imbalances and forcing each arm to work independently — with no leg assistance — for optimal results.

More Rapid Triceps Growth

There's no denying which muscle experiences the most growth during an overhead tricep press. In fact, the long, medial, and lateral heads — respectively — are responsible for its development. But how they do so differs slightly depending on a number of factors, including your grip, body position, and the plane of movement.

Better Deltoids

Superior Strength Gains

More Mobility In The Arms

Better Posture

Low-Impact Workout

Don't sacrifice form for comfort. During the overhead tricep press, your wrists maintain a neutral position, and you can focus on proper form and alignment. If you suffer from wrist pain or discomfort, the overhead tricep press is ideal for you.

The overhead rope tricep extension is a great tricep move to build mass on your arms. This tricep exercise favors the long head of the triceps, which helps your arms look wider from the back and bigger overall.

This tricep exercise requires a cable machine. Watch the video above carefully for exact form!

If you want activation in your lower chest, this exercise is top rated.

Skip it at your own risk. Chances are you’ve done these before so you don’t need me to tell you much about them.

All I can say is get them in. I like starting all my chest workouts with weighted dips as a primer for what’s to come and to ensure that I’m never skipping over them because I’m just too tired to get it done.

Note that you should avoid locking out the elbows at the top.

I recommend doing 3 sets total of 8-12 reps for weighted dips.

You’ll want to go heavy enough on this exercise that you do feel the muscles working hard, but not so heavy that you begin to let the triceps start taking over.

This is a common mistake that is made far too often by many guys.

While you always will get some tricep activation, remember this is a chest exercise not a tricep one.

Note that we are focusing on a prominent supination to allow for maximum long head activation at the peak flexion of the movement.

To further optimize the movement, we lock the elbows to the sides and avoid inertial movements to help us on the way up.

Remember – The more tension and activation to the biceps, the better.

Note: You must not use inertial movements, nor should your elbow move forward. Go for maximum tension on the biceps.

The dumbbell hammer curl is an awesome bicep exercise that puts emphasis on both the biceps brachii and the brachialis. This version of the curl works the forearms more than the regular curl which makes it an excellent overall upper arm developer.

Dumbbell Hammer Curl Execution

Tips to Get More Out of Dumbbell Hammer Curl

Common Dumbbell Hammer Curl Mistakes

Momentum

Speed

That means that you should take 2 seconds to lift the weight, 1 second to hold the top contracted position, and 2.5 seconds to lower the weight.

A reason that some people may be using too much speed is that they are not using enough weight. if you feel that may be the case for you, add 2.5 pounds and try doing 8 reps using the cadence that I've recommended. If you can perform your set following the cadence scheme and with good form, stick with that weight until you are ready to push beyond it (which will be when you are able to do 12 reps at the weight you are currently performing for 8 reps).

Elbow Displacement

Dumbbell Hammer Curl Variations

Seated Hammer Curl

Rope Hammer Cable Curl

Stand in front of a single cable pulley machine and place the pulley at the lowest setting. Put a rope handle on the end of the cable and grab it with a neutral grip (palms facing each other). Curl the handles up to full contraction, hold for a second, and then lower to the start position.

Using a cable also more closely mirrors the ideal resistance curve of the biceps. All muscles, including the biceps, are strongest during the first third of their range of motion. They then diminish their strength as the range of motion progresses. When you do the hammer curl with dumbbells, however, you get the opposite effect - the exercise is easier at the beginning and harder at the end. The cable curl is the only version of the curl that reverses this so that it ideally replicates the biceps' natural strength curve - it is harder during the first third of the curl, then gets easier as you progress toward the completion of the curl.

The cable curl also keeps tension on the biceps throughout your full range of motion when doing the hammer curl. You should cut out the final 10 percent of the rep in order to keep the tension on the biceps.

Supinated Hammer Curl

Dumbbell Hammer Curl Alternatives

Incline Seated Dumbbell Curl

Standing Dumbbell Curl

Standing EZ Biceps Curl

Concentration Dumbbell Curl

Standing Barbell Curls

Wrap up

Dumbbell hammer curls are an excellent exercise to work your biceps and forearms. Be sure to add them into your arm training arsenal in order to develop full, balanced upper and lower arms. To achieve the ideal balance of development, I recommend doing hammer curls every third workout, with standard dumbbell curls and cable curls being done on the other two.

The tricep press-down is one of the best exercises on the planet for building horse-shoe triceps. Sadly most lifters perform this exercise wrong, so listen up so that you are not 1 of them!

The biggest mistake most lifters make on this exercise lies in the hands and wrist as you extend the bar down. The best way to activate the triceps when you press down is trying to keep your wrist straight and lock your hand into place so your wrist doesn't bend back at all.

Make sure you watch the video above of me performing the tricep press-down and it will make sense. This is one of those tricep exercises that I think is really important to have a mind-muscle connection on, and go slow and controlled in the 10-12 rep range on your working sets.

Go heavy and make sure that you fail in the 10-12 rep range for ideal hypertrophy!

If you want to build your triceps and every other muscle as fast as scientifically possible, make sure you are using the Balloon Method.

The Balloon Method is the style of workout used in the SuperHuman Muscle program, responsible for thousands of fast muscle building transformations including hard gainers.

 No matter what your fitness level, the Balloon Method is the first workout that maximizes the 3 science backed ways your body builds muscle in less than 40 minutes a workout and it makes your workouts more intense and a lot more fun. 

 Click Here to learn more about the SuperHuman Muscle program and see the jaw dropping muscle building transformations!

The barbell back squat is the simplest exercise you can possibly imagine. Yet, with all of the innovation in the fitness industry and the introduction of a plethora of lower body training equipment, including all sorts of leg press and hack machines, the good old-fashioned back squat remains the king of exercises.

But it’s also the exercise that you’ll see most improperly performed and, as a result, the one that causes the most injury. But don’t worry, you’re in safe hands here -  I am going to lay out the benefits of squatting, along with a quick overview of correct technique. Then I will drill down to identify and overcome the most common mistakes that people make while squatting. I'll also provide you with some awesome auxiliary squatting exercises, lay out three squatting no-nos and give you the low-down on squatting shoes. It all adds up to the most comprehensive squatting guide you'll read this year!

Barbell Squat: Muscles Worked

The barbell squat directly targets the four muscles that make up your quadriceps. They also work the gluteus maximus (butt muscles), hamstrings, hip flexors and core. Yet, this is an exercise where the sum of the parts is greater than the individual benefits. You see, when you squat heavy and hard, you put your body into an anabolic state. All weight training exercises will do this, but the barbell squat does it more than any other. In the 24 hours after an intense squat workout your testosterone and human growth hormone levels will be enhanced.

6 Hacks for Better Barbell Squats

Barbell Squat Hack #1: Bar Positioning

However, if you are focused on building size in the thighs, then you want to place the bar high on your shoulders, across the upper traps.

Bar positioning is also important when it comes to working with injury. The higher you position the bar when you squat, the harder it is on your knees. That’s because it forces you to stay more upright, making the knees take the brunt of the load as you descend into the squat.

A low bar position, however, forces you to lean forward slightly in order to keep the bar over your center of gravity. That allows you to load up the hips and back more than the knees. That’s why you should position the bar quite low, along the posterior delts when you squat. If you’re a person with back problems then you should do the reverse, positioning the bar as high as you can on the shoulders.

Barbell Squat Hack #2: Foot Positioning

Perform the barbell squat with your feet at least shoulder width apart, your toes pointing slightly outward. Do not stand with your heels on a block or turn your toes widely outward. Doing so will place undue stress on the knees, opening you up for long-term injury. Rather, make sure that you are wearing a quality pair of weightlifting shoes that feature a three quarter inch raised heel (more on this later). 

Barbell Squat Hack #3: Upright Torso

In order to place maximum pressure on your quads, you will need to keep your torso as upright as possible through the entire movement. However, you will want to maintain a slight forward bend. Thrust your chest out and look straight ahead as you perform both phases of the move.

Barbell Squat Hack #4: Coming out of the Hole

Moving the hips and chest together as one unit is the key to keeping the pressure off the lower back and on the thighs, where it belongs.

Barbell Squat Hack #5: Good Mornings

When done properly, this is an excellent move to teach the hip hinge, which is crucial for proper squat and deadlift movement. You don’t want the weight to be too heavy on this exercise. Do 3 sets of 10 reps.

Here’s how to perform the Good Morning exercise:

Barbell Squat Hack #6: Banded Goblet Squats

If you can’t get out of the hole, you can simply dump the weight to the floor. This will transfer to confidence when you are squatting with the bar.

The goblet squat also has the weight sitting perfectly over your center of mass. This helps you to squat up and down properly. Adding the extra element of a band with help to train your body to keep your quads out rather than the knees beginning to cave as you come out of the hole.

Perform the banded goblet squat this way:

What Not to Do When Squatting

Don't Bounce

If you go to the end of your range of motion during an open joint movement, such as dropping all the way down when doing barbell squats, you put your knee ligaments on a stretch. In and of itself, this is not bad. But any additional stress on those ligaments - like bouncing at the bottom of the squat to get back up - can stretch those ligaments out, rendering your knee permanently unstable. That’s the basis for the recommendation not to bounce at the bottom of the squat. It’s the same reason that some exercises that were popular in the 70’s, like the duck walk, are now on the no-go list.

Don't Use a Box

Do not barbell squat over a box or a bench. Every time you touch the bench or box, your spine compresses slightly. This will eventually cause vertebral damage.

Should I Wear Squatting Shoes?

The science of squatting has made it clear that a raised heel puts the body in the ideal plane for the perfect barbell squat. It keeps your torso in the correct alignment and it allows you to exert maximum force through the ankles and heels. In the past, this correct alignment was achieved with the aid of a block of wood. However, a block is not the best idea as it places undue stress on the knees.

Fortunately, over the last decade, a market has developed to cater for the need to wear a specially designed Olympic weightlifting shoe. As with any industry, however, the quality on offer ranges from shockingly bad to out of the ballpark good. Unless you know what to look for in a dedicated Olympic weightlifting shoe, you are going to find yourself at the mercy of the sharks out there. Here, then, are the key requirements of a good Olympic weightlifting shoe:

Raised Heel

A three quarter inch wedge in the heel of the shoe will allow you to position your ankles correctly for the descent of the squat. In times past, bodybuilders used to place a two-inch block of wood under their heels when squatting. They instinctively knew that a raised heel would give them the best body positioning. Today, science has proven this to be the case.

Rigidity

In contrast to the majority of athletic training shoes, Olympic weightlifting shoes are very rigid. This ensures that they provide maximum lateral and medial integrity. As a result, the shoe is generally made from a hard material that will not bend to the touch. Often though, the toe box area of the shoe is noticeably softer, providing added comfort in the toe area.

No cushioning

Weightlifting shoes feature a lot less comfort padding than conventional athletic shoes. This helps to keep the foot secure, preventing lateral movement within the shoe while executing such lifts as the squat.

Secure locking mechanism

To further ensure that there is no side-to-side movement of the foot when performing an exercise, a dedicated Olympic lifting shoe will have a very secure foot locking system. Often this will be by way of both a Velcro single or double strap and a secure lacing system.

Grip

The connection to the floor is essential when performing overhead weight exercises. A good weightlifting shoe will feature a very firm grip that will provide absolutely no lateral movement. Many shoes feature a cupping system that provides suction like capabilities to ensure the integrity of the connection between the foot and the floor.

Wrap Up

The barbell squat isn't known as the king of gym exercises for nothing. The back squat will help get you bigger and stronger than any other single exercise that you can do. But the barbell squat can also be one of the most troublesome moves you can perform on the gym floor. 

As a replacement to the squat or simply to complement that major compound exercise, the leg press is a fantastic move to bring into your arsenal.

This one of the top 10 leg exercises will hit your quads, hamstrings, and glutes and will allow for excellent power generation.

When doing the leg press, be sure to keep the back pressed flat into the back pad at all times (never let the low back round as you drive the weight up) and go as low down as you can go.

Drop sets are especially effective on this exercise, so try stripping one plate off the machine after each set.

Do a few of 10-15 on these with little rest in between and you'll really feel it burning.

Isolation exercises aren't typically regarded as huge mass builders, but a leg extension done to the point of exhaustion is excellent for stimulating hypertrophy and also bringing out more muscle shape and definition.

Do this one for high reps and it'll certainly have your muscles screaming.

The leg extension is going to strictly target the quad muscles while all the other lower body muscles get to have a rest.

Because this exercise is less demanding on your central nervous system compared to the other compound moves, you can add some intensity building techniques into the protocol.

For instance, try a T30-45 set, meaning you’ll ditch counting reps and instead, do as many as you can in 30 or 45 seconds. Beware you will feel the lactic acid burn with this protocol.

Or, you can try a mirror rep drop set. Do your first set, drop the weight by 30% and then do a second set after that. Aim for 8-10 reps per set when doing this set-up.

You can also change the direction you're pointing your toes in order to change the nature of the stimulus on the muscle tissue.

Point the toes out to work the inner quad, in to work the outer quad, or straight to work the quad head on.

As great as squats are for your workout routine, no lower body session would be complete without some sort of deadlift added into the mix and the stiff lead deadlift is a great variation to target the hamstrings and glutes. The hamstrings and gluteus muscle are 2 of the largest muscles in your entire body, and sadly many lifters overlook this exercise. 

Squats put a lot of emphasis on the quad muscles, while deadlifts hit the posterior chain to a larger degree. By doing a stiff leg deadlift you are able to target the hamstrings and glutes more effectively.

Having both in your program ensures you are building a well-rounded body and aren't going to be at risk for any muscular weaknesses.

The stiff leg deadlift performed with dumbbells is a great hamstring exercise that builds bigger, stronger and less injury prone hamstrings. 

The key with this exercise is in the execution, so be sure to watch the video carefully and follow the execution steps laid out below. I recommend that this hamstring exercise become a staple in your workout routine. You should be training your hamstrings just as often as you train your quads to prevent any muscular imbalances.

Try adding in 5-10 sets per week of the dumbbell stiff leg deadlift. This exercise is featured throughout the SuperHuman Muscle 12 week program as well because of how effective of a mass building movement it is.

A dumbbell stiff leg deadlift is great for helping to work the hamstrings, glutes, and lower back and can be done quickly and easily as there's no barbell to set up.

To really reap maximum gains from this move, you want to lower the weight down in a slow and controlled manner until you feel a good stretch on the hamstrings.

Watch as you do this move that you aren’t rounding your back out.

If anything, it should remain relatively flat or even arched as you execute the movement.

Do 8-10 reps per set, focusing on taking the weight heavier on this exercise.

This exercise is fantastic for helping to hit your quads, hamstrings, and glutes and will certainly give your cardiovascular system a boost.

If you're someone who shuns traditional cardio, try doing a set of walking lunges across the room for your HIIT. It'll be just as effective.

Quite simply, you can’t go wrong with dumbbell walking lunges.

If you want mass, this is sure to do it. Be forewarned, this is also going to give you a great cardio workout as well.

You’ll be gasping for air after each set is completed.

As dumbbell walking lunges are typically done as more of an endurance-based exercise, do consider taking your rep range a bit higher on this move.

Aim for 8-10 reps per leg when doing this exercise, totalling 20 sets before resting.

You’ll be hitting just about every single muscle in the lower body – the quads, hamstrings, glutes, and even the calves to some degree.

Make sure that when doing these, you aren’t leaning too far forward but instead, maintain a nice neutral position with your spine.

By leaning backward ever so slightly, you'll place more emphasis on the glute muscles, helping them become more developed.

This leg exercise can be brutally effective and equally as painful if done right, but persist and you will be rewarded.

To really dial in on your lats and mid-back, the underhand grip barbell rows is a superior choice when it comes to back exercises.

The nice thing with this is that when using the underhand grip, you’ll really be able to feel the squeeze in the center of the back, targeting all those muscles maximally.

Note that in order to really feel that squeeze however, you are going to have to ensure you row the weight up fully, using the full range of motion. If you can’t feel the squeeze, re-assess your form.

Too many swing the weight upwards, not using the range of motion they should and let momentum drive the movement pattern.

It’s also important when in this position that you keep the back flat as well, never rounding or arcing it, which would just place unnecessary stress on the back and could set you up for injury.

In addition to having the regular barbell row in your plan, also consider incorporating the single arm dumbbell bent over row in your back exercises arsenal.

These are great because they allow you to devote all your focus to just a single arm at a time, which is going to help prevent any unwanted muscular imbalances from forming.

Additionally, because all your strength and nervous system output is going towards just one side, you can typically lift more weight as well.

When doing this muscle exercise, it’s important that you focus on keeping your elbow locked in and move through the movement pattern using a very slow and controlled motion. Really focus on squeezing the muscles during the eccentric to maximize progress.

Though the traps get worked during many other exercises, it is always a good idea to throw in some shrugs for extra stimulus.

When doing this trap exercise, aim to perform 30 seconds time under tension rather than counting reps and squeeze your traps hard at the top of each exercise.

This exercise is a definite must in any upper body workout program. It’s compound, it’s challenging, and it’s something that is easily scalable to your own strength level. If you aren’t able to do 8-10 bodyweight pull-ups, start focusing on just lifting your own weight.

If you can lift your own body no problem, then it’s time to start adding more weight.

The pull-up is going to target the lats, biceps, and back, promoting great strength and size gains. If you want to work your biceps to a larger degree, the best way to do that is with a wide grip, parallel grip hand position.

On this exercise, we’ll add one more unique twist at the end to further challenge your body and maximize you’re results – the static hold. On the very last rep you do, you’ll hold that lifted position for at least a few seconds and then very slowly, lower yourself down in a controlled manner. The idea here is to keep constant tension on the muscles and really bring them to that point of higher fatigue.

To keep progression coming, use the same rep and weight scheme as what was noted above for the first exercise.