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What other types of lifting should I be doing?

Discussion in 'Strength & Conditioning' started by pagluy, Mar 24, 2005.

  1. pagluy

    pagluy axed

    24
    0
    Sep 18, 2003
    Northeast Ohio
    Hi, I just started lifting weights a few weeks ago. I'm in pretty good shape, but weaker than I want. Right now I am doing mostly bench presses and curls. What other types of lifting should I be doing to increase upper body strength?
     
  2. beavis1957

    beavis1957 GO GAMECOCKS!

    108
    0
    Jun 23, 2004
    West Columbia, SC
    I don't get too specific w/ my workouts. I do Bench, some variation of curls, a tricep workout, a chest workout(flies, or pec machine), and a shoulder workout(you could do shrugs w/ dumbells or a military press type workout w/ either a machine, bar, or dumbells.

    That's about all I'm doing on my upper body days cause right now I'm concentrating on cardio to lose weight. Hope this helps.
     


  3. Glock9mmFan

    Glock9mmFan VoteLibertarian

    182
    0
    Feb 24, 2003
    MT
    Shoulders... shoulder extensions (sorta like flapping your arms slowly with weights)

    Triceps... incline bench press

    Back... good mornings (bow while holding weights) or deadlifts

    Stomach... crunches

    Quads... squats (make SURE to use proper form or you can injure yourself)

    Hamstrings... can't remember name, but I use ankle weights, and lift the weight behind me with my leg

    Calves... standing calf raises (stand on tip-toes basically)

    That should give you a more complete workout. Might want to break it up and only work each muscle maybe once or twice a week.
     
  4. California Jack

    California Jack Millennium Member

    5,264
    0
    Aug 2, 1999
    squat, front squat, overhead squat, hack squats, zerchers of all types,deadlift, stiff legged deadlift, bent row, chins, incline bench, standing press, dips, side press, weighted situps, sidebends and maybe farmers walk.

    concentrate on compound movements
     
  5. Jo Mama

    Jo Mama

    21
    0
    Oct 11, 2002
    Albany, Oregon
    I think your workout should be balanced. If you do flat bench do bent over rows. If you do incline press do some pull ups. If you do curls do french press or skull crushers..

    I work out three days a week. Day one chest and tricepts, day two back and bicepts, day three legs.

    Make sure you are eating enough protein!
     
  6. BCR

    BCR BIGASS!!!!

    2,827
    0
    Dec 8, 2002
    New Hampshire
    Well, FWIW....here's what I do for upper body

    Chest: flat dumbell bench, incline dumbell bench, machine flies

    Triceps: push downs

    Shoulders: military press (with barbell or dumbell), side lateral raises

    Biceps: EZ bar curls, preacher curls with dumbells

    Back: Bent over rows, pull downs, shrugs
     
  7. Slotback

    Slotback Glock 35 Millennium Member

    674
    31
    Dec 23, 1998
    Texas
    Just for good measure, get some pushup handles, which cost a few bucks at a sporting goods store, and take them with you. When you lift chest, add in the pushups off the handles. You end up going deeper, and I found it to be very useful with my chest workouts.
     
  8. Mister Joshua

    Mister Joshua Sig Addiction

    167
    0
    Jan 21, 2005
    Tampa, Florida
    squat
    row
    overhead press
    chins
    dips


    nothing more
     
  9. gunguru1

    gunguru1

    145
    0
    Dec 8, 2002
    Knoxville, TN
    pagluy,

    You might want to try doing your pushups between benches. For example, you could set one bench behind you on which to place your feet and one bench on either side of you on which to place your hands. In this way your feet will be elevated as well as your hands and you will still get a good stretch in your pecs at the bottom position of the movement.

    gunguru1
     
  10. California Jack

    California Jack Millennium Member

    5,264
    0
    Aug 2, 1999
  11. Mister Joshua

    Mister Joshua Sig Addiction

    167
    0
    Jan 21, 2005
    Tampa, Florida
    DL's, in my experience, are not a "beginner friendly" excercise... too much back rounding or hitching and you can damage yourself for life... I consider that intermediate... but also a basic.
     
  12. pagluy

    pagluy axed

    24
    0
    Sep 18, 2003
    Northeast Ohio
    Thank you guys for all of your comments, I am on my way to a better routine.