Bowflex Velocore Bike  

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£2,799, fitness-superstore.co.uk (not available in the US)

Pros:

• Fun to ride. The leaning feature also hits the core and arms not just the leg muscles  
• Decent selection of riding mode workouts and a one-year free membership to the JRNY app
• 22in high-definition touchscreen (there’s a 16in option too) 
• Smooth and quiet ride with magnetic resistance from 1-100 
• Can be used with or without the leaning feature

Cons: 

• You’ll need space. The design is bigger and heavier than most indoor bikes
• Expensive  

Smart features: 5/5
Stability: 4.5/5
Comfort: 5/5
OVERALL: 5/5 

Designed by Bowflex, the manufacturer of the popular SelectTech adjustable barbells and dumbbells, the Velocore exercise bike is the latest evolution of the humble exercise bike. Yet this one takes home cycling workouts to a whole new level.

It works like a normal stationary bike, but with the press of a  button, it switches from a stationary bike one that actually leans into corners. In a similar way to the Garmin Tacx Neo Bike, it adds an unprecedented degree of realism to stationary, virtual cycling.

Check out the best home gym equipment

As you lean from side to side riding through the winding roads of your virtual workout, you’re also giving your core, arms and shoulders a more significant workout than you would on a stationary bike. You’ll automatically increase muscle activation, and hence increase calorie burn.

Bowflex Velocore features

In addition to its standout leaning mode, the Bowflex VeloCore comes equipped with a host of other features that make for an engaging cycling experience. There are two touchscreen console sizes available – a 16in version (£2,499) as well as the 22in model we tested. These are compatible with a variety of streaming apps including Netflix, Hulu and HBOMax.

Both versions also come with a one-year membership to JRNY, an adaptive fitness platform that offers a variety of workout options including a personalised coaching system that creates daily custom workouts that automatically adjusts the time and intensity of your workouts as your fitness improves.

Activate leaning mode on the Bowflex VeloCore for a full-body workout

Alongside built-in Bluetooth speakers, a water bottle holder and a media rack for your phone or tablet, the bike also comes with a pair of 1.5kg dumbbells, which dock nicely in an attachment underneath the touchscreen console. 

 All you need to know about how to use a heart-rate monitor

Measuring 141.7 x 140.5 x 62.2cm (55.8 x 55.3 x 24.1in), the bike is a pretty normal size. You’ll just need to remember that in Lean Mode, you’ll need an available width of at least twice that 62.2cm to make full use of this feature. The Bowflex Velocore’s main frame, however, feels extremely sturdy and is pretty straightforward to set up (though it helps if there are two of you). It’s also easy to manoeuvre and relocate thanks to the wheels at the front of the bike and the handle behind the rear wheel.  

Getting started with the Bowflex Velocore

The bike accommodates riders between 155cm and 196cm (5ft 1in and 6ft 5in). Changing the height of the four-way adjustable seat and handlebars couldn’t be easier, and once set up the bike feels impressively solid. Both the moving parts and the finishing kit on the Bowflex VeloCore are extremely high-quality; the bike feels stable and the pedalling seamless.  

The pedals also offer dual-functionality. On one side you’ll find SDP clips for cycling shoes, but if you don’t have the correct footwear, no problem; just pop on your trainers, flip over the pedals and push your feet into the toe baskets.  

Want to ride to get slimmer? Here’s how to use an exercise bike for weight loss

The bike offers 100 resistance levels, which you can move between by twisting the large red knob between the bike seat and handlebars. And of course you have the leaning mode which works exceptionally well and which you can turn on and off mid-workout.  

Post-session, you’ll definitely feel that you’ve worked your upper body as well as your legs and core. It’s this leaning feature that creates a whole body workout as you work to maintain balance and coordination. And that’s something you wouldn’t otherwise get from an indoor bike. In that respect the BowFlex VeloCore is different to anything else we’ve tested. 

Is the JRNY App any good? 

So how does the display work, and what’s on the touchscreen monitor while you’re pedalling away?

Just like many interactive cardio machines, you’re able to keep an eye on your usual metrics like time, distance (km or miles), calories per minute, total calories, heart rate, cadence and resistance, as well as amount of lean via the touchscreen monitor. 

BowFlex also has its own interactive fitness and content platform, called JRNY, where you can access different features and cycling classes as well as full-body classes like stretching, yoga, and strength training – which you can do off the bike. It also allows you to stream workout videos, music playlists and video services. The 22-inch touchscreen we tested is responsive, well-lit and has a clear and high-definition screen – great for watching a movie whilst pedalling.  

Should you buy the Bowflex VeloCore? 

There’s certainly a reason why the Bowflex VeloCore has won so many awards – it’s effective, engaging and most of all, fun. But if you want to own one it will cost you – though Fitness Superstore offer significant discounts on the retail price. Sure, the price might raise a few eyebrows, but the leaning feature does offer an immersive feature that helps relieve boredom and works your core and upper body more than any traditional stationary bike that we’ve tested.

So if you’re a lover of cycling, and you’ve got the space to spare at home, then the Bowflex VeloCore may well be the exercise bike for you. This innovative piece of gear offers a unique workout experience, and you’ll reap the fitness benefits. 

The post MF Tests: Bowflex Velocore appeared first on MensFitness.

Walk into any gym and chances are you’ll see a row of men performing some of the best dumbbell exercises like barbell or dumbbell curls in an attempt to build bigger biceps. But the key to building impressive arms is to also work your triceps muscle, which accounts for two-thirds of your upper-arm size. 

What muscles make up the triceps?

Your triceps muscle – or triceps brachii – is found on the back of your upper arm and is made up of three heads: the long and lateral head combine to form the horseshoe shape at the top of your upper arms, while the medial head runs beneath the long head down to the elbow. 

The triceps extends your elbow joint to straighten the arm, so it comes into play during any move that requires you to push away from your body, such as the bench press.

The three heads of the triceps muscle

The triceps is a three-headed muscle on the back of the upper arm. It extends the elbow and works with the biceps to do so. 

The long head of the triceps runs the length of the upper arm from the shoulder blade to the elbow. As well as extending the elbow, it is responsible for stabilising the shoulder joint.

The medial head of the triceps lies beneath the long head and connects at the elbow.

The dumbbell triceps workout

1. Dumbbell Seated Triceps Overhead Press (Reps: 10-12 | Rest: 60 secs | Sets: 4)
2. Dumbbell Skullcrusher (Reps: 10-12 | Rest: 60 secs | Sets: 3)
3. Dumbbell Neutral-Grip Triceps Press (Reps: 10-12 | Rest: 60 secs | Sets: 3)
4. Dumbbell Triceps Kickback (Reps: 15 | Rest: 60 secs | Sets: 3)

Keep reading for full exercise instructions.

Dumbbell Seated Triceps Overhead Press

Reps: 10-12
Rest: 60 secs
Sets: 4

• Sit on the edge of a bench, with a dumbbell rested on one leg.
• Bring the dumbbell onto one shoulder, then position both hands underneath the top edge of the dumbbell – like you would for a goblet squat.
• Now bring the dumbbell overhead, with arms extended. This is your starting position.
• Keeping your upper arms fixed, bend your elbows to lower the dumbbell behind your head – descend as far as you can without moving your upper arms.
• Now reverse the movement to bring the weight back overhead.

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Dumbbell Skullcrusher

Reps: 10-12
Rest: 60 secs
Sets: 3

• Lie on a flat bench, with dumbbells held directly above your head.
• As with the overhead press, keep your upper arms fixed in place.
• Bend your elbows to lower the weights until they’re level with your ears.
• Now reverse the movement to return the dumbbells overhead.
• Focus on contracting your triceps with each rep.

Dumbbell Neutral-Grip Triceps Press

Reps: 10-12
Rest: 60 secs
Sets: 3

• Lie on a flat bench, with dumbbells held with palms facing inwards.
• Lower the dumbbells until they’re level with your sides.
• Now press the weights straight back up – you should feel this in your triceps.

Dumbbell Triceps Kickback

Reps: 15
Rest: 60 secs
Sets: 3

• Place one knee on a flat bench, with the opposite foot grounded.
• Pick up a light dumbbell and hold it in the hand on the same side as the grounded foot.
• Assume a flat back position, with a neutral spine.
• With upper arm fixed in place, bend your elbow to bring the dumbbell back as far as you can without sacrificing that fixed upper-arm position.
• Bring the weight back down with control.

Related content:

1. Try this dumbbell-only leg workout
2. Build bigger arms with one pair of dumbbells
3. Best dumbbell back exercises

The post Dumbbell Triceps Workout For Bigger Arms appeared first on MensFitness.

At its core, building a muscle’s strength requires you to put it under some sort of load. The simplest way to do that can be done with bodyweight workouts – hence the popularity of Pilates. However, if you’ve reached a strength ceiling or you’re looking to increase the intensity of your workouts, you need to add some resistance into the mix. Popular means of doing so are with either resistance bands or weights (both free weights and machines). But what are the pros and cons of each? And is one better than the other?

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Resistance bands vs weights: what muscles are targeted?

An easy way to differentiate between the two is what they target when used. Weights tend to focus on the big muscle groups. On the other hand, resistance bands are able to direct tension to smaller, supporting muscles. These are often overlooked or missed during heavier lifts or dumbbell movements.

“For me, free weights are king – and that’s what you’ve always got in gyms,” says Darren Bruce, PT at Third Space. “But there are so many different things you can do with resistance bands.”

Discover the best dumbbell exercises for every body part

Benefits of resistance bands

Bruce believes that the biggest benefit of resistance bands is the fact that you can use them in multiple planes. “With a dumbbell or a barbell, you’re pretty much linear – straight up or straight down, out in front or pulled back. Whereas if I need to move, for instance, diagonally at 45 degrees, with a resistance band leashed onto a pole, you can move very dynamically with it at an angle.”

Their adaptability allows you to work every body part. In turn, this helps to build the strength of stabilising muscles, minimising muscle imbalances and the risk of injury that they can cause.

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He adds that resistance bands with lighter tension are great for stretching, mobility work and rehabilitation (“a dumbbell is not going to work for all those things”). Equally, their relatively low cost and small footprint can make them great investments for those who want to start working out but might not have the confidence to join a gym.

“If you want to work out at home and you don’t have the money for the cost for dumbbells,” adds Bruce, “then I would say that bands are an extremely effective tool to use.”

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He says that those at the start of their fitness journeys probably have the most to gain from using resistance bands. “If you’re not an experienced lifter, then even a light band is going to have a lot of effects for you”. But that doesn’t mean that they don’t have their uses for avid gym-goers.

“I may use power bands when it comes to helping my clients do pull-ups,” says Bruce. “You can suspend it from the top, put it under their knees and that can provide some assistance.”

Benefits of weights

There are occasions when free weights are better to use than a resistance band – particularly when lifting heavy. Free weights use gravity to create resistance. However, that means there are easier and harder sections of each lift. For instance, with dumbbells, at the very top of the lift is when it’s at its lightest. Resistance bands provide a constant level of tension throughout.

“The really thick resistance bands are brutal to move – to keep the control is actually quite difficult,” says Bruce. “If you’re a slightly experienced lifter, you’ll probably need to [decrease the resistance] slightly. This means you’re going to need to do a lot more volume [than when using free weights].”

Ultimately, the best approach is to use a combination of free weights and resistance bands. While the former is perceived to be the stereotypical way to build muscle and strength, the latter is a vital tool that can improve overall stability, reduce injuries and make you a well-rounded athlete.

The post Resistance Bands vs Weights appeared first on MensFitness.

Grab your dumbbells and get ready to target your back with these recommended exercises from The Movement Blueprint founder Harvey Lawton.

“The best dumbbell back exercises for you will be very individual,” says Lawton. “That’s because certain movements and exercises will suit one person far better than another due to their biomechanics and other structural presentations.

“But in general the best dumbbell moves for a stronger back are those that recruit the full back and kinetic chain into the movement – think larger, compound movements that rely on strength, stability and mobility at various joints and muscles. These include the hinge pattern, anteriorly (front) loaded movements e.g a Zercher or goblet, drags and carries. Additionally, movements that effectively isolate muscle groups within the back – such as the lats or rear delts – can be hit hard with the single-arm row. Subtle positional changes to the row will also help bias different muscles in the back too.

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“Training with dumbbells or free weights provides higher levels of learning for the body, with greater integration of the body’s stabilising systems. On the flip side, machine-based exercises also provide high levels of external stability allowing for higher levels of output from the joints or muscles. On a machine less energy is spent trying to stabilise or react to different forces or stimuli. A big athletic back relies on both fields of play – not just one. My advice is therefore to implement a variety of movements that both integrate and isolate, and watch the muscle pack on!”

What are the best dumbbell exercises for back workouts?

The best dumbbell exercises for a stronger back are those that recruit the full back and kinetic chain into the movement – think larger, compound movements that rely on strength, stability and mobility at various joints and muscles. Here are 13 of the most effective:

• Dumbbell bent-over row
• Dumbbell reverse-grip bent-over row
• Single-arm dumbbell row
• Single-arm dumbbell gorilla row 
• Single-arm supported dumbbell row
• Dumbbell reverse flye 
• Dumbbell renegade row 
• Dumbbell deadlift
• Dumbbell pullover 
• Dumbbell shrug
• Dumbbell swing
• Single-arm dumbbell clean
• Dumbbell snatch 

Keep reading for full instructions on how to perform the best dumbbell exercises for back workouts…

Related content:

1. Best full-body dumbbell workout to try at home
2. Best resistance band exercises for men
3. Try this dumbbell-only leg workout

Dumbbell bent-over row

The dumbbell bent-over row is one of the best dumbbell exercises for targeting your entire back, while also working your core, biceps and shoulders.

How to do the dumbbell bent-over row:

• Using dumbbells involves the same target muscles as the barbell variety, while preventing the stronger side of your body doing more than its share of the work.
• Start with your core braced, your back straight and your shoulder blades retracted.
• Then, bend your knees slightly and lean forwards from the hips.
• Let the weights hang at knee level.
• Pull the dumbbells up to your lower sternum, retracting your shoulder blades to allow the weights to come up to your hips, then lower slowly to the start.

Dumbbell reverse-grip bent-over row

This variation puts extra emphasis on your biceps, making it ideal for adding some extra arm size while you work your back.

How to do the dumbbell reverse-grip bent-over row:

• Stand with your core braced, your back straight and your shoulder blades retracted, holding a set of dumbbells with your palms facing away from you, then bend your knees slightly and lean forwards from the hips.
• Now, pull the dumbbells up to just below chest level.
• Pause, then lower under control. 

Single-arm dumbbell row

The single-arm dumbbell row allows you to go heavy while working both sides of your back and each arm individually for big muscle benefits – one of the best dumbbell back exercises. 

How to do the single-arm dumbbell row:

• First, place your right knee and right hand flat on a bench (or support your right arm on your right knee, leg slightly bent), with your left leg slightly bent and pushed out behind you
• Hold a dumbbell in your left hand with your arm hanging straight down.
• With a natural arch in your back and core braced, lift the weight towards your hip, leading with the elbow.
• Pause at the top before returning to the start. 
• Then, repeat on the other side.

Single-arm dumbbell gorilla row 

This exercise builds strength through the middle and upper back, lats and shoulders while enhancing scapular mobility, plus thoracic and abdominal stability. As well as working your upper back, lower back and biceps, this variation also works your oblique or waist muscles.

How to do the single-arm dumbbell gorilla row:

• Place your dumbbell on the floor, standing just behind it and to one side
• Next, bend your knees slightly, hinge forward from your hips, and reach down and grasp the dumbbell.
• Brace your core and make sure your lower back is slightly arched and not rounded.
• Then, row the weight up and back toward your hip. Lead with your elbow and keep your wrist straight. Make sure your hips and shoulders remain level and do not twist.
• Lower the weight back to the floor and repeat.
• On completing your set, repeat on the other side.

Single-arm supported dumbbell row

One of the best dumbbell back exercises, this isolation move works one side of your body at a time, allowing you to shift more weight as you focus on one arm. Do it with strict form to build muscle, or up the weight and ‘cheat’ the move for high reps to build a grip of steel.

How to do the single-arm supported dumbbell row:

• Set up with one knee resting on a bench and the other foot on the floor, leaning forwards slightly and holding a dumbbell in one hand.
• Row the dumbbell up – focusing on pulling it to your hip, not your side.
• Feel the squeeze, then lower with control.

Dumbbell reverse flye 

Keeping a slight bend in your elbows as you raise your arms to the sides also works your shoulders as well as upper back and core.

How to do the dumbbell reverse flye:

• Holding a pair of dumbbells, and with your feet shoulder-width apart, bend forward at your hips until your torso is nearly parallel to the floor. 
• Let the dumbbells hang straight down from your shoulders, your palms facing each other, with your arms slightly bent.
• Then, keeping your back flat and your torso still, raise your arms straight out to your sides until they’re in line with your body. Don’t change the bend in your elbows. 
• Pause, then slowly return to the starting position.

Dumbbell renegade row 

Renegade rows are full-body exercises that activate core muscles such as the obliques, back muscles like the rhomboids, and arm muscles including the triceps. With proper form, renegade rows are one of the best dumbbell back exercises for developing upper body strength while also improving balance and stabilisation.

How to do the dumbbell renegade row:

• Start in a press-up position with your feet shoulder-width apart and a dumbbell in each hand.
• Brace your core to keep your hips static and do a single-arm row, drawing the weight towards your armpit.
• Alternate sides with each rep.

Dumbbell deadlift

Dumbbell deadlifts primarily work the glutes and the lower back. They also activate the quads, hamstrings, adductors, trapezius and forearm flexors.

How to do the dumbbell deadlift:

• Hold a dumbbell in each hand, and stand with your feet about hip-width apart.
• Inhale and lightly brace your core.
• Lower the dumbbells close to the floor, by leaning forward and bending your knees.
• Then, reverse the movement, and return to a standing position. Exhale on the way up.

Dumbbell pullover 

One of the best dumbbell back exercises, the dumbbell pullover fully engages your lats from start to finish. As a bonus, your core will also have to work hard to keep your torso stable.

How to do the dumbbell pullover:

• First, place a dumbbell upright on one end of a bench.
• Position your upper back side on to the bench.
• Plant your feet and raise your backside up.
• Now, grab the dumbbell with both hands and press it over your head.
• As you look up to the ceiling, slowly lower the weight behind your head, maintaining a slight bend in your elbows.
• When you feel a nice big stretch, reverse the movement, then repeat.

Dumbbell shrug

Build big, strong traps with the dumbbell shrug – the limited range of motion means you can lift heavy as long as you keep to strict form.

How to do the dumbbell shrug:

• You can do barbell shrugs, but using dumbbells allows you to keep your hands by your sides for increased comfort, while also working each side of your upper back individually.
• To start, hold heavy dumbbells by your sides.
• Keeping your core braced, chest up and a natural arch in your back, shrug your shoulders up towards your ears, keeping your arms straight.
• Hold at the top briefly then lower the weights back to the start position.

Dumbbell swing

Swings work your entire posterior chain (the muscles down the back of your body), building strength while also torching through calories, making them one of the best dumbbell back exercises.

How to do the dumbbell swing:

• Stand tall with a pair of dumbbells in your hands.
• Next, hinge from the hips and let the dumbbells fall between your legs – keeping your eyes on the weights at all times.
• Now ‘snap’ your hips to explosively drive the dumbbells up to around chest height, before repeating the movement.

Single-arm dumbbell clean

The single-arm dumbbell clean is a full-body movement that builds power and coordination, as well as the stabilising strength of your lower back.

How to do the single-arm dumbbell clean:

• Begin holding a dumbbell in one hand.
• Then, lower it the floor with a slight bend in your legs.
• Now press your heels into the floor and extend through your legs to stand.
• As you do so, pull your upper body under the dumbbell and bring your elbow forward.
• You should finish in a quarter squat with the dumbbell on your shoulder, before standing tall.
• Reverse and repeat.

Dumbbell snatch 

One of the most explosive dumbbell back exercises, the dumbbell snatch works every muscle in your body for the best results. Plus, it’s also more beginner-friendly than the barbell version. 

How to do the dumbbell snatch:

• First, begin holding a dumbbell in one hand.
• Then, lower it the floor with a slight bend in your legs.
• Next, drive your heels into the floor and explosively stand.
• As you do so, pull your upper body under the dumbbell, but unlike the clean this time you’re going to allow the weight to continue its upwards momentum all the way overhead.
• (You need your legs and hips to be doing the work, not your arm.)
• As the dumbbell passes head height, drop under it and ‘catch’ it with a locked arm as you drop into a quarter squat.
• Stand, compose yourself and repeat.

The post Best Dumbbell Exercises For Back Workouts appeared first on MensFitness.

Many gym-goers solely focus on building their ‘mirror muscles’ by regularly doing the best ab exercises or upper body workouts, while neglecting other important areas, like the lower back.

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The lower back refers to the region starting from the bottom of the middle back (thoracic spine) to the sacrum (the boney structure connected to the pelvis). It’s made up of a number muscles that can broadly be divided into three major muscle groups.

One group, the extensor group, works to straighten (extend) the spine, while another group, the flexor group, functions to bend (flex) the spine. Then, there is also a third group, the iliopsoas, which helps to rotate and side-bend the lower back. Together, these muscles are also important for stabilising and protecting the spine.

Related content:

1. Resistance Band Upper-Body Workout
2. Best Dumbbell Back Exercises
3. Post-Workout Mobility Routine

Two scientifically proven approaches to working the lower back are using dynamic and isometric exercises. First, dynamic exercises are ones that use lengthening (eccentric) and shorting (concentric) phases of muscle contraction, while isometric exercises activate muscles without changes in muscle length (no lengthening or shortening). Lower back isometric exercises are shown to not only build muscle and strength, but also to enhance spinal stiffness and stability.

Best lower back exercises

1. 45-Degree Low Back Hyperextension
2. Gym Ball Low Back Hyperextension
3. 45-Degree Side Bend
4. Side-Bridge
5. Bird-Dog
6. Superman
7. Barbell Good Morning
8. Nordic Hamstring Curl
9. Barbell Romanian Deadlift
10. Conventional Deadlift

Keep reading for full instructions on how to perform the best lower back exercises…

1. 45-Degree Low Back Hyperextension

This is a dynamic exercise that targets the extensor group of the lower back. It enables a full range of movement for low back flexion and extension and works glutes and hamstrings.

How to perform the 45-degree low back hypertension:

• First, position the bench hip rest just above the top of your pelvis.
• Start with your spine in neutral and chin tucked.
• Next, slowly round your lower back, but without bending at the hips.
• Then, overarch (hyperextend) the lower back while lifting your head up.

2. Gym Ball Low Back Hyperextension

This is an excellent variation of the 45-degree low back hyperextension, easily adapted to a gym ball as an alternative. The gym ball allows for a comfortable position and works the stabilising core muscles.

How to perform the gym ball low back hyperextension:

• First, lie over the gym ball with your hips resting on the ball.
• Anchor your feet under something secure to provide stability.
• Start with your spine in neutral and chin tucked.
• Then, slowly round your lower back over the ball until your stomach is resting on the ball.
• Next, overarch (hyperextend) the lower back, lifting your stomach off the ball while lifting your head up.

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3. 45-Degree Side Bend

This a dynamic exercise that targets the iliopsoas side-bending muscle group of the lower back. The 45-degree back extension helps anchor the hips and legs, while allowing for a full range of side-bending movement at the lower back, making it one of the best exercises for this region.

How to perform the 45-degree side bend:

• First, scissor your legs and anchor each foot underneath the foot pads.
• Now, position the bench hip rest just above the pelvis.
• Start with your spine and head in neutral.
• Next, lower yourself by side-bending maximally at your torso, but avoiding any forward bending.
• Then, raise yourself back up to a neutral position.

4. Side Bridge

This is an isometric exercise that also targets the iliopsoas muscle group. It not only contributes to the development of these muscles, but also enhances spinal stability.

How to perform the side bridge:

• First, lie on your side with your weight on your elbow, with legs straight and feet scissored.
• Rest your free arm on top of your lower shoulder.
• Next, raise your hips from the ground so only your feet and arm are supporting your body.
• Maintain a neutral spine and head position.
• Hold this position for 7-8 seconds then change sides.

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5. Bird-Dog

This is an isometric exercise that challenges the extensor muscle group. It requires no equipment and is shown to be an effective exercise for developing low back stability and endurance.

How to perform the bird-dog:

• First, start in the quadruped position (on hands and knees with hips and shoulders bent to about 90 degrees).
• Maintain a neutral spine.
• Next, raise one leg backwards, while simultaneously raising the opposite arm until both limbs are fully straightened.
• Complete the movement while maintaining a neutral spine.
• Then, hold this position for 7-8 seconds then lower back to the quadruped position and change sides.

6. Superman

This is an isometric exercise that challenges the extensor muscle group. This is one of the best exercises for the beginner to advanced lifter and is effective for developing lower back spinal stability and muscular endurance.

How to perform the superman:

• First, lie face down on a floor with your arms outstretched overhead and legs straight.
• Next, simultaneously raise both your arms and legs about 4-5 inches off the ground (simulating a flying position).
• Now, hold this position for 3-4 seconds then lower your arms and legs back to the starting position on the floor.

7. Barbell Good Morning

This exercise works the extensor group of the lower back isometrically as these muscles function in the good morning position to stabilise the spine when hinging the hips. It also works the glutes and hamstrings, as they extend (push) the hips forwards through the concentric (shortening) phase.

How to perform the barbell good morning:

• First, position a barbell on the upper trapezius muscles at the tops of your shoulders.
• Then, slightly bend your knees.
• Maintain a strict neutral spine with head slightly tilted upwards.
• While maintaining a neutral spine, slowly hinge your hips by pushing your hips backwards, but without increasing the bend in your knees.
• Hinge only as far as your hips travel backwards, avoiding any rounding of the spine or additional knee bending.
• Now, push your hips forward into extension, squeezing your glutes muscles until you return to the start position.

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8. Nordic Hamstring Curl

This is an isometric exercise that works the extensor group in the same manner as in the barbell good morning. Here the lower back muscles contract isometrically to stabilise the spine through the eccentric (lengthening) and concentric (shortening) phases of the lift. The hamstrings are also directly targeted in this exercise for their role as knee flexors.

How to perform the Nordic hamstring curl:

• Start in a kneeling position with your torso upright and straight.
• Straighten your arms in front of your body at chest height (like in a press-up).
• Now, anchor your feet under something secure to provide stability.
• While maintaining a neutral spine, and with your arms outstretched in front of you, slowly lower yourself to the ground by straightening your legs (there should be no bending at your hips).
• Let your arms absorb some of the force when lowering.
• Next, raise the body back to the start by bending the knees (think about kicking your heels to your butt).
• If needed, to assist the hamstrings on the concentric (lifting) phase push the floor away with your arms (like in a press-up).

9. Barbell Romanian Deadlift

This is an exercise that works the lower back isometrically, targeting the lumbar extensor group. In the Romanian deadlift, the lower back muscles stabilise the spine through both the lowering and lifting phases of the lift. This is one of the best exercises not only for the lower back, but also to build muscle and strength in the hamstrings and glutes, which extend the hips in this exercise.

How to perform the barbell Romanian deadlift:

• Start with an upright posture holding the barbell with your arms straight and the bar in contact with your body.
• Then, slightly bend your knees.
• Now, slowly hinge your hips by pushing your hips backwards, keeping a strict neutral spine and without increasing knee bending.
• Keep the bar in contact with your body.
• Hinge only as far as your hips travel backwards.
• Next, extend your hips by pushing them forward, focusing on squeezing your glutes muscles until you return to the upright start position.

Need one of the best Olympic barbell for these lower back exercises? Try the Strongway 20KG 7FT Olympic Bar 

BUY IT HERE:

£94.95 / amazon.co.uk (currently unavailable in the US)

10. Conventional Deadlift

Similar to the Romanian deadlift, a convention deadlift works the extensor muscle group isometrically through spinal stability. Conventional deadlifts are a multi-joint exercise, therefore you get the added benefit of strengthening and developing a number of muscle groups, including the legs, back, glutes and hamstrings.

How to perform the conventional deadlift:

• Start with your feet shoulder-width apart and the bar pulled close to your shins.
• Then, grasp the bar with an overhand grip just outside the shins.
• With the bar grasped, hinge your hips by pushing them backwards.
• Your shins should be vertical and hips lower than your shoulders.
• Keep your head in a neutral position.
• Just before lifting, engage your back (latissiumus dorsi) by thinking about ‘bending the bar’.
• When lifting, push your feet into the floor to ‘drive the floor away’.
• Next, push the hips forward and squeeze your glutes.
• From the top position, hinge your hips backwards to lower the bar while maintaining a neutral spine.
• Keep the bar in contact with your body.
• When the bar reaches about knee height, bend the knees to return the bar to the ground.

Add some weight to your barbell with the Strongway® Olympic Weight Plates 

BUY HERE:

From £34.95 / amazon.co.uk (currently unavailable in the US)

The post Best Lower Back Exercises appeared first on MensFitness.

Without a regular stretching regime, your muscles begin to feel sore and lose their flexibility, and that will hamper progress.

The shoulders are particularly important, given their central role in any lifting work, but they can also be easily neglected.

Performing the following shoulder stretches regularly will keep you supple and flexible, allowing you to work through full range of motion, work your muscles effectively, and continue making those sought-after gains.

Get kitted out for your stretching session with the best exercise mats

Try the Sundried Jute Yoga Mat 

BUY IT NOW: 

$33 / £27, sundried.com

Discover the best stretching exercises

The shoulder is a shallow ball and socket joint, with potential for a wide range of motion. Kept in prime condition, our shoulders can help us climb, throw and also perform tasks important to our survival as hunter gatherers.  

However, now that life no longer involves hunting or gathering, most human activity occurs right in front of our faces. It’s no surprise, then, that our shoulders have adapted to the positions it spends most time in. As a result, and subject to gravity, our bodies tend to acquire a rounded and stiff forward position, otherwise known as a ‘desk bound’ posture.  

I have worked with countless clients suffering with some kind of shoulder pain when training in the gym or day to day. While the pain may be due to several factors, most of the reasons arise from poor shoulder mobility while lifting weights and stressing structures that are unaccustomed to the ranges and loads applied to them.

New to mobility training? Check out the best stretching exercises for beginners

A closer look at the shoulder girdle | Shutterstock

Limber Up With These Shoulder Stretches

These are my go-to options for the best shoulder stretches, not only to prime the shoulders before a workout, but to reduce the postural effects of long-term desk life.

Before starting, it’s important to understand the main components that make up the shoulder girdle – the upper back (thoracic spine), shoulder blade and the shoulder joint itself. All three work together to achieve optimum movement during all of your upper body lifts. 

RELATED CONTENT:

1. Best lower back exercises
2. 30-minute upper-body workout
3. Resistance band upper-body workout

1. Desk Fly 

This shoulder stretch can and should be done as frequently as possible during your working day. Perform the exercise at your desk (or any seated position) and during your warm-up. It is seated to restrict the lower back during the movement. 

How to do a desk fly:

• Firstly, start with fingers interlocked behind your head, slumped with elbows touching each other in front of your face.
• Then, look upwards, driving the chest high and the elbows back to the wall behind you as far as you can.
• Now perform 10 reps for 2-3 sets. 

Looking to also stretch your hips? Discover the best hip stretches

2. Prone Shoulder CAR

CAR stands for Controlled Articulated Extensions. Perform this shoulder stretch on a mat, with plenty of space around you.

How to do a prone shoulder CAR:

• Firstly, start by lying face down on the floor with arms stretched out in front of you.
• Squeezing your glutes, create as much space between your palms and the ground as possible.
• Next, bend the arms and bring your thumbs to your armpits, then down past your hips, pushing your palms up towards the ceiling.
• Then, go back the way you came, which is 1 rep.
• Now perform 6 reps for 3 sets. 

3. Front Rack Barbell Stretch 

This is one of the best shoulder stretches to perform before overhead pressing, to warm up both shoulders and wrists.

How to do a front rack barbell stretch:

• Firstly, approaching a bar, racked in line with your collar bone, grip the bar with hands just wider than shoulder width apart.
• Next, step into the bar and glide one elbow underneath, finishing with the bar in contact with the top of the shoulder, tight to the neck and elbow driving forward and up, past the bar.
• Repeat on the same side 8 times before changing.
• Now repeat 3-4 times per side. 

4. Dowel Bench Extension

For this exercise you’ll need a bench, mat and dowel rod, broomstick-type object or even an unweighted bar.

How to do a dowel bench extension:

• Start by gripping the dowel with an underhand grip, hands shoulder-width apart.
• Then, kneel over a bench with elbows resting on the nearest edge.
• While shuffling your knees backwards, keeping elbows bent at 90 degrees, allow your head to drive between your elbows, aiming to get your head in line with if not below the bench.
• Now, hold a deep stretch for 1-2 minutes and repeat for 2-4 sets. 

These best shoulder stretches can be used before a workout or as part of a daily mobility routine if you suffer from mild shoulder stiffness and pain. However, if you have continual pain and restriction from day to day, or if something doesn’t feel right, please seek professional advice. 

Words: Rehabilitation coach and trainer Sam Preston, co-founder of luxury wellness retreat Palm Rock Retreats

Discover the best stretches for every occasion

The post Try These Shoulder Stretches appeared first on MensFitness.

If you’re looking to get fit and build full-body strength at home, the versatile, space-saving kettlebell should be high on your kit list. It’s a relatively cheap piece of gear that’s good for everything from smashing leg day and building upper-body strength, to heart-pumping HIIT sessions and even recovery and mobility work.

But not all kettlebells are created equal. That’s why we’ve swung into action, to bring you our tried and tested picks of the best kettlebells to buy in 2023.

RELATED CONTENT:

1. Best dumbbell sets for home workouts
2. Full-body dumbbell workout
3. Best dumbbell exercises

Benefits of using a kettlebell

When it comes to home workouts, kettlebells bring big benefits. They’re versatile, space-efficient and great for full-body fitness. 

They’re ideal for swings, cleans and snatches – where they’re more comfortable to use than dumbbells and less technical than barbells – making kettlebells excellent for building power.

Looking for a range of weights? These are the best adjustable dumbbells

Because you’ll often use them unilaterally, in ways that involve holding them at odd angles to your body, they’re also great for teaching your body to ‘resist’ force, building the anti-rotational strength that experts agree is key to long-term health. Finally, because they’re suited to very high reps, kettlebells are great for torching through calories and ultimately burning body fat.

If that sounds like something you want to invest in, there are a few things to consider when you’re looking for the best kettlebells to buy. 

What to look for in the best kettlebells

The handle is critical: it should be wide enough to comfortably grip with two hands, with a smooth, comfortable texture that won’t irritate your hands after dozens of reps.

Ideally, you’ll also want a kettlebell that sits comfortably against your forearm during swings or snatches – big and round is the key, but also look for a flat bottom so it stands easily. 

Kettlebells can be made of cast iron, steel or even plastic. Cast iron kettlebells are the most durable and provide the best grip. Steel kettlebells are often coated in vinyl or rubber, which can help protect floors and reduce noise. Plastic kettlebells tend to be cheaper, but can also be the least durable. There are also softer water or sand-filled options, like the Reax Fluikettle. 

Get your fitness fix with this 30-minute dumbbell workout

Competition-style kettlebells are popular. They’re all the same size, regardless of the weight. That makes it easier to maintain consistency as you progress up the weights. They also tend to have smaller handles to avoid sliding, and they’re a joy to swing.

When it comes to choosing weights, it’s important to consider your fitness level and goals. If you’re a beginner, start with a lighter weight, around 8-12kg. If you’re more advanced, you may want to go heavier – up to 32kg (mainly for lower-body movements) or more.

As an all-round option, 16kg is probably the best bet. You might find it a bit light when you get used to swings and squats, but it’ll also let you do a load of pressing variations and high-rep snatches.

If you’re getting a second bell, consider going slightly heavier – say 20kg or 24kg. The latter is heavy enough for almost any move you’ll want to do. Finally, you might want to invest in one smaller weight for mobility drills.

The other option is a selectable kettlebell – like the JaxJox KettlebellConnect 2.0 or the Bowflex Selecttech 840 – which offers multiple weights in a convenient, compact format.

These are the best kettlebells for home workouts

1. Best overall – Wolverson Competition Kettlebell (from £74.99, not available in the US)
2. Best for grip – TRX Rubber Coated Kettlebell (from $69.95 / £49.95)
3. Best for tight budgets – Mirafit Soft-Touch Cast-Iron Kettlebell (from £19.95, not available in the US)
4. Best for outdoor workouts – Reax Fluikettle (from $57.95 / £50)
5. Best for adjustability – JaxJox KettlebellConnect 2.0 ($249.99 / £250 plus subscription)

BEST OVERALL

Wolverson Competition Kettlebell

BUY IT NOW:

From £74.99 (not currently available in the US), wolverson-fitness.co.uk

Grip: 4/5
Comfort: 5/5
Weight range: 5/5
OVERALL: 5/5

Weight range: 4kg to 32kg | Number of weights: 11 | Features: Consistent size across the range / calibrated for competition / lifetime casting warranty

Competition kettlebells are ideal if you want a consistent size and feel across a range of weights and Wolverson’s high-end offerings swing and handle beautifully. Their retro boxing-gym styling is instantly appealing, too.

Weight distribution is even thanks to their solid one-piece casting and wide, grippy handles have a subtle texture that’s easy on the hands. There’s plenty of room here for two-handed drills, too, as well as a wide weight range with a useful top end of 32kg.

Read our full Wolverson Competition Kettlebell review

BEST FOR GRIP

TRX Rubber-Coated Kettlebell

BUY IT NOW:

From $69.95 / £49.95, trxtraining.com

Grip: 4.5/5
Comfort: 4/5
Weight range: 4.5/5
OVERALL: 4.5/5

Weight range: 4kg to 28kg | Number of weights: 8 | Features: Rubber-coated bell / powder-coated handle / colour-coded weight rings

With rubber-coated bells and powder-coated handles, TRX’s kettlebells are as rugged as its popular suspension training systems. Featuring eight bells from 4kg up to 28kg, the range has enough options for all but the most powerful of lifters.

Each kettlebell is colour-coded, too, making weights easier to identify when you’re building up a collection. The size of the handles changes as you move up the weight range with bigger windows and larger diameters.  And with a nicely balanced feel and reliable grip, they’re easy to use for the likes of swings, presses, squats, snatches and other drills.

Read our full TRX Rubber-Coated Kettlebell review

BEST FOR TIGHT BUDGETS

Mirafit Soft-Touch Cast-Iron Kettlebells

BUY IT NOW:

From £19.95 (not currently available in the US), mirafit.com

Grip: 4.5/5
Comfort: 4/5
Weight range: 5/5
OVERALL: 4.5/5

Weight range: 6kg to 32kg | Number of weights: 9 | Features: Weld-free cast-iron construction / full set available with storage rack

Mirafit’s powder-coated cast iron bells are well worth considering if you’re looking to build a collection on a budget. Starting at under £20, the range is one of the most expansive too, with nine kettlebells weighing between 6kg and a whopping 36kg. You can also buy them in a set for added savings. 

Underneath that protective coating, there’s a durable single cast, weld-free cast-iron bell. The handle is powder-coated too, for a smooth and soft grip. Despite their modest price, the Mirafit kettlebells are well balanced, comfortable to hold and suitable for all major kettlebell drills.

Read our full Mirafit Soft-Touch Cast-Iron review

BEST FOR OUTDOOR WORKOUTS

Reax Fluikettle

BUY IT NOW:

From $57.95 / £50, reaxxer.com

Grip: 3/5
Comfort: 4/5
Weight range: 4/5
OVERALL: 4/5

Weight range: 2kg to 20kg | Number of weights: 9 | Features: Soft Shock elastic exterior / steel ball and fluid interior

Reax is shaking up the kettlebell world with its unique Fluikettle. With a malleable plastic exterior and moving steel-ball and fluid interior, it adds instability and unpredictability to your workouts. That might not sound ideal, but in practice this constantly shifting weight makes kettlebell sessions more challenging and therefore more productive.

The nine bell range tops out at 20kg, which might be limiting for some, but the Fluikettle’s ability to enhance strength workouts more than makes up for that. The soft, flexible outer rests comfortably against the skin and soaks up impacts against floors and limbs alike.

Read our full Reax Fluikettle review

BEST FOR ADJUSTABILITY

JaxJox KettlebellConnect 2.0

BUY IT NOW:

$249.99 / £250 (subscription $24.99 / £24.99 per month), jaxjox.co.uk

Grip: 4/5
Comfort: 4/5
Weight range: 4/5
OVERALL: 4/5

Weight range: 5.5kg to 19kg | Number of weights: 6 | Features: JaxJox app integration / motion sensors track reps, sets, weight, power, average volume and time / fast-charging USB-C connection

If you like to track your drills or prefer more immersive workouts, you might want to check out the JaxJox KettlebellConnect 2.0. Likewise if you don’t have the floor space for a collection of kettlebells. That’s because the JaxJox is a smart adjustable kettlebell that can internally select six weights between 5.5kg and 19kg, and packs motion sensors that track reps, sets and power.

You can also follow complete drill-by-drill workouts on your smartphone, or join on-demand coach-led classes, tracking stats as you go. However, you’ll have to pay a Peloton-style premium to access these features. Although you need power for the selection and smart training features, you’ll get around 14 hours of training time on a single charge.

Read our full JaxJox KettlebellConnect 2.0 review

The post Best Kettlebells For Home Workouts appeared first on MensFitness.

Resistance bands come in various shapes, sizes and levels of tension. But even if you’re an experienced gym-goer you can reap the benefits from the smallest design: the mini resistance band.

Try the Body Power Mini Band Set

BUY IT NOW:

£3.29 / fitness-superstore.co.uk (not available in the US)

What is a mini resistance band?

A looped band that’s generally 30-45cm in length, they might appear a bit limited compared to longer power bands or those with handles on each end. But the benefits of mini resistance bands are plentiful, and they can be a very handy tool to have in your gym bag.

Put your kit to the test with the best resistance band exercises

The colour of a resistance band tends to denote its level of resistance

Benefits of mini resistance bands

1. Versatility

“I use mini bands with all of my clients,” says Darren Bruce, PT at Third Space. Similar to other resistance bands – where there are various levels of resistance available, depending on the colour band that you pick – as soon as you start to stretch a mini resistance band, the muscles under load are forced to start working.

“They are able to improve your muscle strength, can be used across multiple planes (unlike free weights which are just generally up and down), and are easier on joints, but there are specific uses where mini resistance bands come out on top.

Discover the best resistance band exercises for leg workouts

2. Activation work

Bruce says that he predominately uses mini resistance bands for warm-ups and muscle activation, before continuing a workout with free weights or machines:

“With glute activation – so getting your hips ready for whatever you’re about to do – you can put mini bands either around your knees or ankles or both, and they basically start to activate the lower body. You could be on your back and doing glute bridges, or you can do side-to-side crab walks in them.”

RELATED CONTENT:

• Fabric resistance bands vs rubber bands
• What are resistance bands?
• Resistance bands vs weights

3. Level up bodyweight exercises

They have their uses beyond the warm-up too, and can be used to increase the load of bodyweight exercises. For example, when a mini resistance band is looped around your quads during a squat, your muscles are engaged at all stages of the movement, rather than just during the lowering stage.

It’s not just bodyweight exercises either; they can perform the same stability-benefitting difficulty during a barbell exercise.

For some exercise inspiration, these are our favourite barbell exercises for every body part

4. Simple and effective

Finally, mini resistance bands are effective because, as their name suggests, they’re the smallest of all the bands. Compact, easy-to-store, and generally the cheapest set of resistance bands around, it’s possible to add some lower-body activation and stabilising benefits to your workouts without breaking the bank.

The post Benefits Of Mini Resistance Bands appeared first on MensFitness.

Words: Chris Wharton, celebrity trainer and performance coach, and co-founder of luxury wellness retreat Palm Rock Retreats

Benching heavy, alone with a barbell, can at times be both impractical and dangerous.  

Dumbbell chest workouts, on the other hand, can be performed at high volumes, place less stress on your joints, allow for a greater range of motion, and work the stabilising muscles a lot harder – giving you a more balanced development of strength.

So, if you’re looking to build bigger, stronger pecs and you have access to a decent selection of dumbbells, this dumbbell chest workout has got you covered.

Need a pair of dumbbells? Discover the best dumbbell sets for home workouts

BUY HERE:

Set/rep range 

If you’re looking to build your overall pec size aim for 10-12 reps with 3-4 sets of each exercise. If you’re looking to build strength, drop the reps to 5-8 and increase sets to 5. You shouldn’t be looking to max out on every set. Pick a weight that would leave around 2 reps in reserve.

For example, if you were aiming for 12 reps of a given exercise, it should feel like you could get an extra 2-3 reps out (if you had to) but no more. 

Need a wide range of dumbbells? These are the best adjustable dumbbells

BUY HERE:

Tempo 

The goal of this session is to ensure adequate time under tension for each exercise.

My suggestion is to perform the concentric part of the exercise (in this case the ‘push’ part) as powerfully as possible (circa 1 second per rep), while performing the eccentric part (the lowering of the weight) with more control (circa 2-3 seconds per rep).

Each exercise has a tempo guide, with three numbers indicating the three parts of each rep – the concentric, the transition/pause, and the eccentric. For example, a tempo of 1-1-3 for a bench press would mean a one-second press, a one-second pause at the top and a three-second lowering on the weight.  

Related: Best dumbbell exercises

Frequency 

Depending on your other training commitments, set aside time to complete a workout like this twice a week, alongside one to two decent lower-body sessions and a workout that includes at least two pulling compound exercises (think pull-ups, rows, etc).

The warm-up

I typically advise 2 or 3 light sets of the intended range of motion before loading.

For example, with the bench press, try performing the exercise with 25% of your intended weight for one set, then 50%, then 70% before beginning your first working set.

However, this is just personal preference, I have colleagues that spend 10-15 minutes before any loading at all mobilising their joints. Regardless of preferences, you should always aim to do at least one partially loaded set before starting each exercise.

Related: Dumbbell Upper Body Workout

Build stronger pecs with this dumbbell chest workout 

1. Slight Decline Bench Press

2. Incline Flye

3a. Floor Press
3b. DB Stabilising Press-Up  

Read on for detailed exercise instructions…

RELATED CONTENT:

1. Dumbbell Chest And Core Workout
2. Best Chest Exercise: Muscle-Up With The Cable Flye
3. Resistance Band Upper Body Workout

1. Slight Decline Bench Press

• Elevate the bottom end of a bench using one to three bumper plates.
• Lie back on the bench with your head at the lower end, holding a dumbbell in each hand.  
• With your palms facing your feet powerfully press the dumbbells toward the ceiling, straightening out your arms.  
• Squeeze the pecs for one second before slowly lowering the dumbbells back down to your shoulders.
• Repeat using a tempo of 1-1-3.

2. Incline Flye

• Slightly elevate the top end of a bench around six inches.  
• Sit back on the bench with your head at the elevated end with dumbbells at arms’ length. 
• Slowly lower the dumbbells to chest height, simultaneously squeezing together the shoulder blades.  
• Without bouncing the weights off your chest, powerfully press the dumbbells back up, straightening out your arms. 
• Repeat using a tempo of 1-0-3. 

3a. Floor Press 

• Lie flat on the floor holding two dumbbells at arms’ length.
• Rotate the hands slightly as if you were holding a steering wheel. This is your starting position.
• Slowly lower the weights until your upper arm is parallel with the floor.
• Powerfully press back up into the starting position and squeeze the pecs at the top of each rep.
• Repeat using a tempo of 1-1-3.

3b. DB Stabilising Press-Up  

• Place two dumbbells shoulder-width apart on the floor in a 10-2 position (like the steering wheel grip we used earlier). 
• Carefully hold both dumbbells in place and get into a straight-arm press-up position. 
• Perform a normal press-up. 
• Aim to keep the dumbbells as still as possible throughout the set. If you can’t perform it without them rolling away, simply revert to a normal press-up. 
• Repeat using a tempo of 1-0-2.

The post Build Stronger Pecs With This Dumbbell Chest Workout appeared first on MensFitness.

However, chest training novices often make a variety of mistakes when first starting out, so it’s important to learn how to build a bigger chest safely and effectively.

How to build a bigger chest safely and effectively

When first learning how to build a bigger chest, a classic mistake many people make is to rush the process in a bid to lift the heaviest weights as soon as possible. Another common slip-up is failing to give the right attention to the movement pattern or not connecting your mind to the specific muscle you’re trying to activate.

RELATED CONTENT:

• Lower abs workout
• Best lower back exercises
• Best glutes exercises

Let’s take a closer look at the common chest training mistakes novices make – and how to avoid them.

1. Make sure you’re contracting the right muscle

If you want to build muscle mass in the chest and develop your pecs, one of the most important skills is being able to actively contract the exact muscle you want. With regards to the chest, this specifically means that you should learn how to contract the upper, middle and lower chest. If you can’t feel the right muscle working, it isn’t going to grow.

Want to work your upper torso? Try this Dumbbell Chest & Core Workout

How to activate the different chest muscles:

To successfully activate the different chest muscles during your workouts, you should keep the weight low, keep the reps slow, work through the full range of motion and actively think about squeezing the chest during the concentric phase of the movement. If you’re just trying to complete the movement, then you may well be compensating with your more naturally dominant muscles, such as the anterior deltoids and triceps.

2. Always activate the shoulder joints before lifting

Another common issue is the complete negligence of prehab and activation exercises before starting the first heavy lift. The chest muscles work to pull the humorous closer to the midline by using the shoulder as a pivot point. However, the shoulder joint is mostly held in place by ligaments and muscle. This means that in order to stabilise the shoulder and improve the ability of the chest to produce force, we need to activate the stabilising joints in the shoulder before lifting.  

How to activate your shoulder joints:

Try adding in three simple shoulder activation drills before the first lift in your chest workout and notice how much more stable the joint feels and subsequently, the lift itself. 

1. Straight arm press-ups activate the serratus anterior and work to pull the shoulder joint forward 
2. Banded retractions activate the rhomboids and rear delts to retract the shoulder blades 
3. Hanging scapular retractions activate the rhomboids, lats and lower traps to retract and depress the shoulder blades into a very stable position, perfect for maximal chest activation.

Related: Weights vs. Bodyweight Workouts: Which Is Better?

Best exercises to build a bigger chest:

1. Barbell bench press
2. Incline dumbbell chest press
3. Alternating flat dumbbell chest press

Keep reading to discover the benefits of these exercises when learning how to build a bigger chest…

1. Barbell bench press

The barbell bench press is a bilateral movement that utilises a stable base and closed link between the arms to maximally engage the chest muscles and produce the most force available. This is the movement that will allow you to lift the most weight possible using the chest muscles.

As the bar is freestanding it can move in multiple directions, which requires the user to stabilise through the shoulder and core creating a more functional exercise than using a machine alternative, e.g. a smith machine.  

One reason this is a great exercise when first learning how to build a bigger chest is that there is very little risk of injury. The movement is simple, controlled and repetitive, meaning that if performed and spotted correctly, the injury risk is minimal.

2. Incline dumbbell chest press

The incline dumbbell press is a unilateral movement that requires an increase in stability of the shoulder to control the dumbbell and develops the upper portion of the chest. As the hands are not connected, like with a barbell, the dumbbells are free to move in any direction and irrespective of the movement of the other. This does mean that a novice lifter will be required to increase their concentration to prevent the weights from moving incorrectly.

However, if done correctly, this movement is one of the best ways to increase the strength and size of the upper chest, while also improving the stability of the shoulder. Before you begin, set up the bench to a 30–40-degree angle. Test it out with a small weight and see if this feels right for you. Do you feel a stretch across the top of your chest, close to your collar bone? If not, try moving your elbows into a slightly wider position or changing the angle of the bench.

Related: Best Dumbbell Exercises For Every Body Part

3. Alternating flat dumbbell chest press

The alternating flat dumbbell bench press is the final movement worth noting for anyone learning how to build a bigger chest. This alternating unilateral movement is wonderful for creating lots of control through the chest and shoulder, while also stabilising the spine through resisting rotation.

Arguably, this is a more functional movement as we are utilising one arm to push while also controlling the body. It will often be used preferentially by contact sport athletes due to the carry over application.

One key coaching cue here is to keep the straight arm in a fully vertical position while the other is working. Don’t let your body or shoulder rotate at all – the only thing that should be moving is the single dumbbell each time.

Words: David Birtwistle, founder of Endeavour and brand ambassador for reflo.com

The post How To Build a Bigger Chest appeared first on MensFitness.