Best Bodyweight Glute Exercises
WEIGHT TRAINING EXERCISES Free Weights EXERCISE 1 Instructions: (a) Lying on a bench on your back with your feet on the floor, grasp the bar with palms upward and hands shoulder-width apart. If the weight is on a rack, move the bar carefully from the supports to a point over the middle of your chest or slightly above it (at the lower part of the sternum). (b) Lower the bar to your chest. Then press it in a straight line to the starting position. Don’t arch your back or bounce the bar off your chest. You can also do this exercise with dumbbells or one arm at a time (unilateral training).
Pectoralis major, triceps, deltoids
Note: To allow an optimal view of exercise technique, a spotter does not appear in these demonstration photographs; however, spotters should be used for most exercises with free weights.
Instructions: (a) Begin by grasping the pull-up bar with both hands, palms facing forward and elbows extended fully. (b) Pull yourself upward until your chin goes above the bar. Then return to the starting position.
Best Bodyweight Glute Exercises Photo Gallery
Latissimus dorsi, biceps
Assisted pull-up: (c) This is done as described for a pull-up, except that a spotter assists the person by pushing upward at the waist, hips, or legs during the exercise.
Instructions: This exercise can be done standing or seated, with dumbbells or a barbell. The shoulder press begins with the weight at your chest, preferably on a rack.
(a) Grasp the weight with your palms facing away from you. (b) Push the weight overhead until your arms are extended. Then return to the starting position (weight at chest). Be careful not to arch your back excessively.
If you are a more advanced weight trainer, you can “clean” the weight (lift it from the floor to your chest). The clean should be attempted only after instruction from a knowledgeable coach; otherwise, it can lead to injury.
Shoulder Press (Overhead or Military Press)
Deltoids, triceps, trapezius
Instructions: (a) From a standing position with arms extended fully, grasp a barbell with a close grip (hands about 6-12 inches apart) and palms facing the body. (b) Raise the bar to about the level of your collarbone, keeping your elbows above bar level at all times. Return to the starting position.
This exercise can be done using dumbbells, a weighted bar (shown), or a barbell.
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