31 Jan
Blog

All about the super deltoid muscle exercise for you to perform now

The deltoid, also known as the joint shoulder muscle, is the circular muscle in your body that outlines the human shoulder. An essential role of the deltoid is to prevent partial or complete dislocation of the humeral head, especially when carrying a heavy load.

In order for your deltoids to do their job effortlessly, there are a few exercises you should do that will prove beneficial to your body. Practicing deltoid exercises will help you build the power and strength needed to lift objects. Luckily, look no further because we have the perfect guide for you deltoid exercises to you.

Different types of deltoid exercises

1. Anterior Deltoid Raise

Steps:

First, stand with your legs slightly apart. Hold a dumbbell in each hand with your hands at your sides.

Then, while keeping your arms straight, gradually raise the dumbbells directly in front of you to shoulder height.

Lower your hands back to the starting position and repeat the above steps.

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This exercise is considered one of the best deltoid exercises because it helps build the strength required to lift objects in front of you.

2. Standing Arnold Press

Steps:

First, stand with your legs slightly apart. Grab a dumbbell in each hand just below your chin with your palms facing you.

Raise the dumbbells and press them overhead while rotating your palms until they're facing away from you

Hold the position for a moment, then slowly lower the dumbbells to the starting position with your palms facing you.

Repeat the steps above.

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This exercise engages your triceps during the pushing motion because it targets all three heads of the deltoid – anterior deltoid, lateral deltoid, and posterior deltoid.

3. Push press

Steps:

The starting position for this exercise is with your feet hip-width apart. Hold the dumbbells in front of your shoulders with your palms facing each other.

In one fiery and rapid motion, push the weights overhead while jumping forward with one foot and back with the other foot.

Finally, while bringing the dumbbells back up to your shoulder height, bring your foot back to the starting position.

Repeat the steps above.

4. Callahan Press

Steps:

First, stand hip-width apart and hold a dumbbell in each hand. Raise your arms to your sides with your elbows bent at 90 degrees. Your upper arms should line up with your shoulders.

Then bring your forearms in front of you with your palms facing your face. Then do the exact opposite to return to the starting position.

Squeeze the weights directly over your shoulders, then do the reverse to return to the starting position.

Repeat the steps above.

Services:

The Callahan Press exercise helps develop the entire shoulder because it hits all three heads of the deltoid.

5. Hammer curl for pressing

Steps:

Start by standing hip-width apart while holding a dumbbell in each hand with your palms facing each other.

Keeping your elbows folded back, push the dumbbells up to your shoulders without moving your upper arms.

Keeping your palms facing each other, press the dumbbells overhead until your arms are straight.

First lower your arms back to your shoulders and then to your sides.

Repeat the steps above.

Services:

This exercise works your deltoids and numerous other muscles in your upper body, including your biceps and triceps.

frequently asked Questions

1. What are the three deltoids?

The three deltoids are the anterior deltoid, lateral deltoid, and posterior deltoid.

2. How can I build my deltoids without weights?

Deltoid exercises that don't require weights:

3. Which exercises work sideways?

  • Side plank with arm raises
  • Seated dumbbell military press
  • Seated Neck Press
11 Jan
Blog

Best Pull Exercises To Build Muscle Strength

Pulling exercises are a form of exercise movement that involves concentric contraction. A concentric contraction means shortening the muscles as the movement of two connection points draws closer together. The major muscles in a pull workout include all of the back muscles, biceps, curl, hamstrings, obliques, and trapeziuses.

Some exercises are divided into push exercises or pull exercises. But it's a myth. The truth is that almost all exercises involve both concentric and eccentric phases, and the lifting phase is concentric (shortening) while the lower phase is eccentric (lengthening).

Both the push and pull exercises are part of a comprehensive training plan. Both the workout provides strength and helps in increasing body muscle mass. The pull exercises help the body get used to daily activities with great ease. In this article, we're going to study some of the best Pulling exercises that will give you strength.

1. Deadlift

A deadlift is an exercise that focuses on the whole body, specifically targeting the thighs, quads, buttocks, and back. To perform a deadlift, put your feet shoulder-width apart and hold the weight in front of your thighs, bend your knees slightly, and tip forward from your hips, keeping your back straight. The core should be kept low and tight.

After that, lower your torso towards the floor and hold the weight close to your legs until it touches the floor. Press on the buttocks and hamstrings to return to the starting position. When deadlifting, you should be careful not to let your back sag forward. It is a Pull exercise where less weight should be used initially.

2. Dumbbell row

Dumbbell row, popularly known as bent over row, is a form of Pull exercise which acts on the middle back muscles. The middle back muscles include the trapezius, rhomboids, and latissimus dorsi and are focused on the back of the shoulder (rear deltoid). Put a dumbbell in one hand and stand with your feet hip-width apart to practice the dumbbell row.

Move forward at your hips until your torso is parallel to the floor. The core should stay on. Pull the weight up toward your chest. When you pull it up, your elbow should be pointing towards the ceiling. Rowing can be done as a one-armed exercise or with both arms at the same time.

3. Biceps curls

A biceps curl is a traditional form of Pull exercise aiming at the front of the upper arm. You can do curls with dumbbells, barbells, cables, and kettlebells. To begin bicep curls, stand with a weight in each hand. The back and trunk should remain strong as you bend.

Make sure the elbows don't drift forward or away from the spots. To return to the starting position, slowly lower your back. You can shed the weight if you feel like it will take a lot of momentum to lift it. Once this exercise becomes easy, you can use your entire body to perform other movements as well.

4. Pull up

Pull-up is an exercise that aims to strengthen the upper body and latissimus dorsi. It's an advanced one Pull exercise which can also be done at home with a properly hung pull-up bar. First hold the bar with a suitable handle. The height of the bar should be so high that you will have to jump to take the help of a stool to hold it.

Lift your body and bend your elbows. Your chin should be the height of the bar. Hold this position for about 1 to 2 seconds and then release it back to the starting position. If you are uncomfortable with pull-ups, you can opt for a lat pulldown exercise to help strengthen those same muscles.

The bottom line

The pushing force of the average person is twice as strong as their pulling force. A person's pulling skills are not as well developed compared to pushing force. Hence, Pulling exercises become the perfect way to balance our body and improve its function. By doing the pulling exercises above, you can build strength and build muscle mass.

Frequently asked questions (FAQs)

1. What type of diet should be maintained while we have pull exercises in our routine?

Try to maintain a healthy, high protein diet when you have pull exercises in your daily schedule. Since this type of exercise requires a lot of energy, you should include more high fiber foods in your diet.
2. How long should we practice these exercises?

It is advisable to perform these exercises under the guidance of an instructor or fitness trainer. The suggested times should help you to stress all parts of the body equally.

30 Dec
Blog

3 Effective Supplements for Building Muscle Mass

There are literally thousands of different nutritional supplements on the market, and a large portion of them are aimed at people looking to gain muscle mass. If you are new to this, you are going to have a nightmarish time figuring out which supplements to choose.

So many people choose their supplements based on what others tell them or on pseudo-science, but you need to educate yourself about any product before ingesting it. Some supplements work, but some either have minimal effects or are simply useless. Let's take a look at three of the most effective supplements for building muscle mass.

Protein powder

Protein powder is the most trusted and probably the most important supplement for anyone looking to gain muscle mass. It is usually recommended that someone consume around 1g of protein per kg of body weight, and this can be very difficult to almost impossible depending on their diet.

Different protein powders work differently, and you need to know the key differences between them to get the best results.

The two main types of protein powder are whey protein powder and casein protein powder. Whey protein is absorbed faster and is better if you want to speed up muscle building right after your workout. Casein protein is good to take right before bed as it breaks down more slowly and helps repair muscle while you sleep.

If you are a vegan we recommend pea protein, hemp protein, or pumpkin seed protein as they have a good amino acid profile for muscle growth. Brown rice protein is a great option too, and some studies have found it could be just as effective as whey protein in boosting muscle growth after a workout, so check it out.

Creatine

Creatine is also one of the most proven nutritional supplements out there. Creatine occurs naturally in foods like tomatoes, but it's hard to get enough from food alone if you want to get any noticeable effects.

You cannot just start taking creatine and get results. There will be a loading phase where you will need to take about four times the recommended daily allowance for a week. From then on, you can move up to around 3 mg to 5 mg per day before your workout.

Another thing to know about creatine is that if you stop using it, the effects wear off. So this is a supplement that you will most likely need to take for the rest of your life if you want to continue to enjoy its performance-enhancing and aesthetic benefits.

Turkersterone

Testosterone plays a very important role in the muscle building process. Testosterone levels usually begin to drop by the age of 30, which is why building muscle mass becomes more difficult after that age. But if you're older and your testosterone levels drop, turkesterone can help.

Turkesterone is an ecdysteroid, a natural form of steroid found in plants. But don't worry, it doesn't have the same side effects as anabolic steroids and is completely legal.

Turkesterone offers many of the same benefits of anabolic steroids, such as: B. increased muscle growth, strength and endurance. This is a great addition to add to your stack if you need an extra boost during your sessions. And unlike anabolic steroids, you don't have to worry about cycling.

There are some of the most researched and most effective nutritional supplements out there for people looking to gain mass. We recommend adding some or all of these to your routine and see how you like the results.

28 Aug
Blog

Saying Goodbye to a Decade of Breaking Muscle

It is time for someone else to lead breaking muscle through the next decade.

It's been 10 years since Breaking Muscle started. When I started I wrote about what interested me at the time because I couldn't find the information anywhere else. I got into yoga, CrossFit, Russian kettlebell training, MMA, and that led me to weightlifting and gymnastics, but the trade press was mostly about bodybuilding and physique, with very little else. What interested me and Breaking Muscle was niche and hard to find and definitely not mainstream.

Continue reading

25 Aug
Blog

Saying Goodbye to a Decade of Breaking Muscle

It is time for someone else to lead breaking muscle through the next decade.

It's been 10 years since Breaking Muscle started. When I started I wrote about what interested me at the time because I couldn't find the information anywhere else. I got into yoga, CrossFit, Russian kettlebell training, MMA, and that led me to weight lifting and gymnastics, but the trade press was mostly about bodybuilding and physique, with very little else. What interested me and Breaking Muscle was niche and hard to find and definitely not mainstream.

Continue reading

11 Aug
Blog

Stiff Leg Deadlift to Obtain Better Muscle Mass

The stiff-legged deadlift is considered a beneficial exercise that helps promote better strength in your hamstrings and glutes. Also known as a straight-leg deadlift with dumbbells, this workout primarily works your hamstrings, glutes, and lifting pole while secondarily working your core, abdominal, and oblique muscles. This isolation exercise has numerous health benefits, making it one of the ideal workouts to add to your exercise routine. It promotes increased activation of the muscle fibers in your thigh and gluteus muscles. It also improves your daily and athletic performance by increasing your performance and explosiveness.
Below is the perfect stiff-legged deadlift guide that will make this exercise easy and smooth.

To efficiently perform the deadlift with stiff legs:

Below is all the information ranging from instructions to the stiff leg deadlift variations you need to improve its performance. All you need for this exercise is a pair of dumbbells.

Directions:

  1. To begin with, stand with your feet shoulder-width apart and hold a pair of dumbbells in both hands with your palms facing you. Keeping your chest raised, your core tensed, and your shoulder blades together. This is your starting position.
  2. Now slowly bend towards your waist, knees slightly bent and hips backwards. Try bringing the weights over your feet until you feel a stretch in your hamstrings. Remember to keep your core tense and your back upright during this exercise.
  3. Lastly, squeeze your hamstrings and glutes as you return to the starting position.
    Repeat.

Common mistakes when making deadlifts with stiff legs:

  1. Many people tend to move the dumbbells far away from their body during this exercise. This creates unnecessary pressure on your back and carries your body weight on your toes. It is therefore always advisable to keep the dumbbells close to you.
  2. The most common mistake weight lifters typically make is rounding their backs while doing this workout. Hence, it is necessary to stabilize your body, keep your shoulder blades together, keep your core moving, and keep your back straight during this exercise.
  3. Some strength athletes tend to bend forward too quickly when deadlifting with stiff legs. This can increase the risk of injury or stress. So try to do this exercise slowly and steadily.

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  1. This isolation exercise allows you to focus primarily on building your hamstrings. This helps you lift heavy weights easily and proves to be again in all aspects.
  2. The stiff leg deadlift increases your muscle mass and thus leads to an improvement in performance in both daily and sporting activities.
  3. It also helps in making your muscles more defined and prominent.

Variations:

If you're completely comfortable performing the traditional deadlift with stiff legs, here are some variations you can try:

  • Rigid leg deadlift with ligaments– This exercise is known to be an advanced version of the deadlift with stiff legs. It involves the use of a resistance band. You should tense your arms more, extend your arms forward, and maintain the same shape while doing this exercise.
  • Stiff leg deadlift with kettlebell– This variant of deadlifting with stiff legs involves using a kettlebell instead of dumbbells. It's no different from traditional deadlifts, but you'll need to use a heavier kettlebell instead of two light dumbbells. While performing this variation, maintain the same shape that you used for the deadlift with stiff legs.

Frequently asked Questions:

  1. How many stiff leg deadlifts should I do?
    If you're a beginner, aim for at least 3 to 4 sets of 10 to 12 repetitions of stiff-legged deadlifts with lighter weights. But as you become more comfortable with this exercise, you can do 3 to 4 sets of 6 to 8 repetitions with heavier dumbbells.
  2. How Does the Stiff Leg Deadlift Work the Muscles?
    The stiff leg deadlift primarily works your hamstrings, glutes, core, erectors, obliques, and abs.
  3. Will Stiff Leg Deadlift Help Improve My Athletic Performance?
    Yes, a stiff leg deadlift helps a lot in improving your athletic performance.
02 Aug
Blog

Building Muscle as You Age

It was enlightening to delve deep into a large amount of sarcopenia research and learn that we are all largely in control of how much muscle and strength we have as we age.

It is common knowledge that as we age, we lose muscle mass and strength. This is known as sarcopenia.

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30 Jul
Blog

Building Muscle as You Age

It was enlightening to delve deep into a large amount of research into sarcopenia and learn that we are all largely in control of how much muscle and strength we have as we age.

It is common knowledge that as we age, we lose muscle mass and strength. This is known as sarcopenia.

Continue reading

22 Jul
Blog

The Misunderstood Art of Mini-Cutting for More Muscle

How to grow taller and stay slim with strategic mini-cutting.

A mini cut is an essential tool in your tool kit for building muscle. Unfortunately, it is often misunderstood or used recklessly. Used strategically, mini-cuts are one of the best ways to help you build the bigger, leaner body you want.

A properly executed mini-cut is like robbing the fat bank.

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21 Jul
Blog

The Misunderstood Art of Mini-Cutting for More Muscle

How to grow taller and stay slim with strategic mini-cutting.

A mini cut is an essential tool in your tool kit for building muscle. Unfortunately, it is often misunderstood or used recklessly. Used strategically, mini-cuts are one of the best ways to build the bigger, leaner body you want.

A properly executed mini-cut is like robbing the fat bank.

Continue reading

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