The main muscles are exercised. Quadriceps muscles and two-headed thighs, muscles of the hip joint and gluteal muscles. 

Muscles involved. Secondary shank muscles (calves). 

Starting position. Enter the bar placed on the racks. Your shoulders are to be lowered and moved back so that the barbell’s neck rests on the top of the ridge. Make sure that the barbell grip does not touch the bones of the spine. Grab your barbell in a comfortable way. 

It is generally assumed that the wider the barbell grip, the more stable the movement. The chest should be lifted up and pushed forward. Keep your eyes on something placed at the height of your eyes and keep it in the entire range of movement. This will ensure that your head remains in the correct position. 


1. Set the feet a bit wider than the width of the shoulders, although this will be slightly dependent on the comfort of movement and your flexibility. For example, if it is difficult to perform squat at equally spaced feet, spacing them a little wider, which will strengthen the lower parts of the ridge. 

2. Bend your back down. Keep your heels flat on the floor and remember that the weight rests on heels all the time when moving down. 

3. Take a deep breath and lift the bar from the stands. 

4. Starting to move down, always think about leaning backwards in the squat instead of pushing your knees forward. Block your hips and keep your back bent forward. 

5. Slowly descend to the bottom doing the deepest possible squat until the moment you do not feel the stretching of the two-headed muscles of the thigh, controlling the weight all the time. Knees should never go beyond the toes. Think again about leaning back in the squat. 

6. In the lower center of movement, tense the muscles of the buttocks and push up from the heels to lift up, pulling the hips forward to return to the starting position. 


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The main muscles are practiced. Whole group of chest muscles. 

Muscles involved in supporting activities. Shoulder muscles and triceps. 

Starting position Lie on the bench, feet rest on the floor, feet toes outside. Grasp the barbell 25 cm wider than the distance between your shoulders. The thumbs of the hands should be above the griffin, the cage pushed up, shoulders lowered and withdrawn. 


1. Take a deep breath before lowering your barbell. Hold it while lowering the bar and let the air out of your lungs when you start lifting. 

2. Slowly lower the fretboard bar to the cage, just below the level of the warts, focusing its attention on the sensation of stretches stretching the chest muscles. Do not think about weight as such, but instead concentrate on tightening your muscles. Do not bend the ridge in the so-called bridge. 

3. Let the griffin touch your cage and do not hit it. Then, with strained pectoral muscles and without any torso movement, slowly lift the bar up to the position of the almost locked arms. The use of the squeezing style without locking the arms maintains direct tension in the chest muscles and does not allow your triceps to take over most of the work done. 

4. Repeat the movement of lowering and lifting the bar from the position of unrestrained arms. 



The main muscles are exercised. Muscles of the widest dorsum, four-sided and rounded major. 

Muscles involved in the background. Back heads of the shoulder muscles, neck muscles. 

Starting position Lean over and catch the barbell grip lying on the floor. If necessary, use the wrist bands to strengthen the grip. With slightly bent knees, push the upper torso forward. Your shoulders should be retracted and the back of the ridge should be bent and blocked. 


1. Move only with your hands, concentrate on pulling your muscles on the widest back as you move your elbows to the back. 

2. Keep your elbows close to your body. Pull the barbell grip up to the stomach or lower parts of the cage. When you reach the peak pull-in point, strain the broadest spine muscles. 

3. Lower the bar to the starting position. Let your shoulders fully straighten when you feel stretching in the middle part of the back. 



The main muscles exercised the widest ridge. 

Muscles involved in the background. Back heads of the shoulder muscles, four-sided, both larger, biceps and pectoral muscles. 

Starting position Catch the rod (the thumbs of the hands are supposed to be above the rod) on the width greater than the spacing of your shoulders. If necessary, use the wrist straps to strengthen the grip and minimize biceps movement. By hanging on the bar, cross the feet to stabilize the hips and protect the spine. 


1. From the full overhang position, pull yourself up with the strength of your broadest back muscles and simultaneously move your elbows as far back as possible. Pull up so that the head is above the rod and the top of the cage at its height. 

2. In this position, stay for a moment, fastening the muscles of the widest and middle parts of the back. 

3. Slowly lower yourself to the starting position while feeling the widest tensile stresses. 



(as a substitute for pull-up on the stick, if necessary) 

The main muscles exercised the widest ridge and both larger. 

Muscles involved in background support. Rear parts of the deltoid muscles, trapezius, triceps and pectoral muscles. 

Starting position Sit in front of the upper lift. Grab the bar with a 25 cm wider than the distance between your shoulders. With your arms fully extended, push the cage forward, bend the ridge slightly and lean back slightly. 


1. Using only the strength of your widest back and making the move with only your hands, start pulling the bar down towards the chest. 

2. Move the elbows as far down and as far back as possible until the bar touches your cage. 

3. Hold the stick in this position for a moment and tense your dorsal muscles for a moment before you start to slowly return to the starting position. 



Main muscles exercised Front and side parts of the shoulder muscles. 

Muscles involved in the background. Back parts of the shoulder muscles and quadrangular muscles. 

Starting position; Grabbing the barbell with the grip (with the thumbs over the neck slightly wider than the shoulder spacing, place it along the line of the collar bone). 


1. Keep your back down tight, the top of your back curved and the cage thrust forward. 

2. In the starting position, keep your elbows close to your body and your shoulders back to the back. With the stable and immobile upper body, start pressing the bar upwards, moving the elbows outwards sideways. Feel the work of the shoulder muscles and control it. 

3. Squeeze the barbell above the head to the height of almost straight arms. Do not block them at the top of the movement. It will maintain tension in the shoulder muscles. 

4. Slowly lower the weight to the starting position, all the while maintaining the state and stresses in the shoulders. 






The main muscles practiced Triceps. 

Secondary muscle involved Musculature of the thoracic muscles and the forearms of the shoulder muscles. 

Starting position Lie down on a flat bench and lift the barbell grip over your head with a slightly narrower grip than the spacing of your shoulders. 


1. Hold the barbell bar above your head and with your elbows on the sides start slowly lowering the weight. 

2. Keeping the same same distance between the elbows, lower the neck until it contacts the lower thorax. 

3. Without changing shoulder spacing and without breaking the weight, press the bar back to the starting position. 



The main muscles practiced Biceps. 

Muscles involved in the background. Front parts of the deltoid muscles, forearm muscles and lower parts of the back. 

Starting position Using a handle with a shoulder width equal to the shoulder width, hold the barbell at the front with your hands fully extended and resting against the front thighs. 


1. Moving only with the forearms (arms and the rest of the body should remain still) lift the weight up until your wrists almost touch the foreheads of the shoulder muscles. 

2. At this point of movement, stay for a moment, straining the biceps muscles. 

3. Slowly return to the starting position. 


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