Build a Strong, Ripped, Muscular Body With These 3 Bodybuilding Dumbbell Exercises (Part 1)

Do you want to build huge ripping muscles, lose that ugly fat and put a little pizazz in your workouts at the same time? First, pull yourself away from that bulky gym machinery and put down that barbell because they will not be needed. In this article, I will reveal to you 3 mass-building exercises using only dumbbells.

And guess what? You can do these at home!

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1. Arnold Presses

Build a Strong, Ripped, Muscular Body With These 3 Bodybuilding Dumbbell Exercises (Part 1)

Named after the legendary Arnold Schwarzenegger, this exercise is going to sculpt you some killer shoulders.

Sit at the edge of a bench with the dumbbells in front of your face and palms facing you. Press the dumbbells together overhead rotating your palms. Pause for a split second to obtain "the burn" and bring the weights back down as you reverse your palms back to face you. Do 4 sets 8 repetitions.

2. Dumbbell Flys

Do you want a huge ripped chest that will have heads turning? Do these correctly and watch the amazing results!

Lie on a straight bench with the dumbbells on each side of your chest and your palms facing each other. As you press the dumbbells, try to imagine you are pressed up against a tree and want to give a hug which means the form you will use will resemble an arch. Tap the dumbbells with each other and as you lower the weights, your arms will arch outward until they are parallel with your chest. Remember...you are "hugging a tree" so keep the arch form as you lift and lower the dumbbells.

This is one of the most effective ways I have discovered to build those huge pecs! Do 4 sets 8 repetitions.

3. Briggs' Concentration Curls

What did you say? You never heard of the Briggs' Concentration Curls! Well...prepare to get big! This exercise separates the men from the boys and the ladies from the girls. Perform this properly and your huge massive biceps will have to be tagged "armed and dangerous"!

The secret keys to this exercise are correct form, the unique twist of your wrist, your rest period between sets and heavy weights to really get that blood pumping in your veins.

Let start this exercise with your right arm using a heavy dumbbell.

Sit at the edge of a bench or chair, spread your legs apart, lean forward and place your right elbow on the inside of right thigh. Reach down and grab the dumbbell from the floor and raise your self back to your original position with your elbow on the inside of your thigh. Keep your elbow slightly bent. Your right palm should be facing your left leg. Rest your left hand on the top of your left thigh for support.

Curl the weight making sure not to move your elbow or upper arm.

Now here's the kicker!

Twist your wrist as you raise the dumbbell until your right pinky finger touches your nose. This powerful move will cause a "squeeze" in your biceps that really gets the blood pumping through your muscles.

Slowly lower the weight resisting all the way back to the starting position keeping your elbows slightly bent. Do 1 set 8 repetitions with your right arm then immediately switch and perform the same for your left arm. Repeat this for a total of 4 sets.

Do not cheat by swinging the weight with your body in order to touch your nose. The correct form is very important.

This, my friend, is a killer workout for the biceps!

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3 Leg Training Exercises For Skiers

As a Personal Trainer for the past decade, I've spent a good amount of time attempting to design the best ski workout for men and women.

Normally, when I'm contacted by someone interested in getting ready to hit the powder, I ask them about their current leg training exercises, core training exercises, flexibility exercise program, and any injuries they may have.

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Most of the time, the exercises they are doing are actually increasing their risk of injury.

3 Leg Training Exercises For Skiers

Exercises like wall sits and endless crunches need to be put on the shelf. They may aggravate joint pain (especially in the knees and lower back) and may hinder your ability to recruit and activate the right muscles that will help you ski without aches and pains.

To help you prepare for your next ski trip, I'm including 3 leg training exercises for skiers. I've taken these exercises directly from my Off-Season Ski Program, a fitness e-book download appropriate for men and women of any age.

Get Ready for the Best Ski Workouts

Ski Exercise #1 - Walking Lunges

There's nothing too fancy about this one (we get to those later), but it is an important leg training exercise for recruiting the muscle fibers of the quads, glutes, and hamstrings.

The stronger these 3 muscle groups are, the easier it will be for you to cushion your landings and hold your skiing posture for longer periods of time.

The walking lunge will be performed by taking a large step forward and reaching toward your sneaker.

Take special care that your front knee does not move forward beyond the plane of your toes.

As many of you will have various ranges of motion and mobility, only drop as low as is comfortable for you.

Ski Exercise #2 - Lateral Leaps

The lateral leap exercise helps with strengthening the outside of the hip and forcing you to practice cushioning your landings as you move from side-to-side.

Level 1 will be performed by starting off in a balance position while in a slight crouch while on the outside leg. Take a large step out to the side, shift your weight to that foot, secure your balance and repeat.

In Level 2 you'll leap from side-to-side rather than stepping.

Ski Exercise #3 - Skier (Runner) Stretch

This is a stretch often used by runners, but is part of the secret to being able to enjoy skiing for more than just one full day.

The focus here is on the mobility of your hip. The better movement you have here, the less stress there will be on your lower back and lower back muscles.

Start this stretch from a kneeling position.

Take one big step up bringing your foot outside the hands.

Slide your opposite knee back and then slowly lower your elbow close to your ankle.

How to Use Your Ski Exercises In Your Fitness Program

Remember, if you're not currently engaged in a fitness program, you should consult your physician before starting one. If you're "cleared for takeoff", then you'll want to include these lower body exercises and stretches at least twice per week.

Be sure to start long before your ski trip so that you'll actually be able to enjoy the benefits of your hard work in the gym (or at home).

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Chest Exercises For Men - PhD Scientist Says Most Are Wrong

Most people probably wouldn't associate chemical engineering with creating a better body, but for a scientist in England, the connection is obvious. Dr. Nick Hallale, a former lecturer at the University of Manchester, believes that the fundamental chemical and physical processes used to transform raw materials into finished products are just as applicable to the human body as they are to any other manufacturing process.

In his mid-30s, Hallale applied his scientific knowledge to the challenge of getting back to his college-age shape, with startling results. He has recently released his system, which he calls "The Apollo Program" because of the strong influence of ancient Greek athletes. His research into classical training methods showed him how many of today's diet and exercise beliefs are wrong - including the favourite chest exercises for men.

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"I wasn't interested in looking enormous or 'ripped' like a modern bodybuilder," he says. "But I had always admired the toned, streamlined physiques on Greek statues, and I hit the museums and libraries to see how I could achieve the same."

Chest Exercises For Men - PhD Scientist Says Most Are Wrong

His quest for the ideal Greek body led him to revive some almost-extinct concepts, like the "tetrad" method for creating a workout program, and exercises like the ancient Greek long jump and the archer. The latter involves mimicking the actions of shooting a bow and arrow, and is, in his experience, one of the best ways to lead into chest exercises for men.

"The archer movement is done without actually holding a bow and arrow in the hands," he explains, "but the movement is the same." By repeating these actions on the left and right sides in quick succession, the chest muscles are warmed up and receive a dynamic stretch, preparing them for harder training. The rapid changes from left to right also enhance coordination and mental focus.

Perhaps surprisingly, the ever-popular bench press doesn't feature in The Apollo Program's armory of chest exercises for men. "I'd always believed that the bench press was how to build chest muscles, but found out that this isn't necessarily true." His experimentation showed that it tends to build bulk in the lower and mid chest, which can often make the chest look out of proportion.

"None of the Greek statues I saw in museums had massive chest muscles," he recalls. "In fact, the classical ideal body had a chest that is much smaller and less pronounced than what is seen on bodybuilders today." Because of this, Hallale's recommended chest exercises for men tend to favor bodyweight workouts, with some use of dumbbells.

Although his findings may draw the wrath of many professional bodybuilders, at least one big name seems to agree. Vince Gironda, a famous competitor and coach from the 20th century, wrote something similar in his classic book, Unleashing the Wild Physique (Sterling Publishing Co., 1986). His advice on how to build chest muscles is to make them look like "slabs" rather than "bulging and hanging from sheer weight." He too was not a fan of the bench press and advocated other exercises instead.

Gironda (a.k.a. "The Iron Guru") had an impressive list of students, including many bodybuilding champions, as well as actors like Clint Eastwood, Kurt Russell and Carl Weathers (who played Apollo in the Rocky movies!). So it seems that the ancient Greeks still have some support when it comes to chest exercises for men.

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