Weightlifting Workouts


It is important to remember that weightlifting exercises can cause permanent damage to the body if not performed correctly. Consult a physical trainer if you are performing these exercises for the first time who will be able to guide you with the quantity of the weights that you can use depending on your body weight and physical structure.

Weightlifting Workout Routines

Chest & Back
The weightlifting exercises for the chest and back are probably the most common across the world, amongst which the bench press takes the cup. The back muscles contribute as much to a good physique as the chest muscles and their importance should not be underestimated.

  • Bench Press: This exercise is done lying face up on the bench. Grab the bar from rack with a wide grip and lower the bar to the middle of the chest and then raise until the arms are nearly locked. Remember not to let the momentum do any of the work for you. This exercise should be the focal point of all routines.
  • Dumbbell Flyes: This exercise is an excellent superset of the bench press. While lying face up on a bench, hold a dumbbell in each hand with the arms stretched but slightly bent above the chest with the palms facing each other. Lower the weight to the sides by rotating the shoulders and stretching the pecs. Push the chest out slightly, when lowering the dumbbells to aid in the stretch. Bring the weight back to the starting position tracing the path of giving a bear hug.
  • Dumbbell Pullover: In this form of exercise, position the upper back on the bench that is sideways on the bench and grasp the dumbbell with both the hands. Gripping it by the closest side, raise the dumbbell in an arc over the head until it is above the chest and then lower it back down until it is behind the head. Your hips will move up and down to keep balance and this is normal.

Arms, Shoulders & Abs
The weightlifting exercises for the arms and shoulders produce the most pleasing visible effects. Also, remember that the outward appearance of the abdomen is determined more by diet as compared to training.

  • Military Press: This is a very important exercise for the shoulders. While standing, grasp the barbell at shoulder width and position it in front of the neck. Press the bar overhead until the arms are extended then lower them back down to the starting position. While doing this workout, keep the chest out and the back straight.
  • Bicep Curls: This workout is the only way to effectively build the biceps. While standing, grasp the barbell with shoulder width grip and with the elbows at the side, raise until the forearms are near the upper arms and then lower the arm until the hand is extended again. Keep the elbow at the same position during the entire workout and do not bend the back to assist lifting.
  • Crunches: Despite everything that you may have heard, crunches is the only form of exercise that helps to strength the abdomen muscles. While lying on your back, bend your knees so that the soles of your shoes touch the ground. Put your hands slightly at the sides of your head and move your shoulders forward keeping the small back on the floor and lowering the shoulders back again.

Many people work on the biceps and the chests but forget the legs as the body ends up looking disproportionate. Also, before you start working on the heavy weight exercises for the legs, it is recommended that one gets their form corrected with light weight exercises. Also, leg weight exercises can be dangerous if they are not performed correctly and special care is very important.

  • Deadlift: While standing, hold the barbell at arm’s length with shoulder width. Lower bar to the floor by bending at the knees and waist. Keep the back straight and slightly arched inwards if possible. The arms should be straight. This exercise can also be conducted with a bar behind the legs for a change.
  • Straight Leg Deadlift: While standing, hold the barbell at arm’s length with shoulder width. Lower the weight close to the floor while keeping the knees straight and slightly bent, and then return to the standing position. During the exercise look straight ahead focusing on a spot on the wall in the front and concentrate on squeezing the hams. Also, stand on a secure platform so that you can get a deeper stretch of the hams.

These were some of the exercises that work on different parts of the body. Consult a trainer to provide expert advice on the weights to be used, their quantity, and the ways of performing these workouts.


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