BodyBuilding Lifestyle

What kind of Lifts do Bodybuilders do?

There are many different lifs that bodybuilders do to work different types of muscles. Now we can't go over all of them because there are endless. But we can go over some of the most iconic and some of the best ones out there for each bodypart

Bicep:

Nothing can work the bicep better than just a regualar curl. Now different variations of a curl might be better for different parts of the bicep. For example a preacher curl is going to work the short head of the bicep better. There are two heads to the bicep the short head and the long head. The long head tend to be worked when your arms are behind you and the short head tends to work when they are in front of you. A great way to work the long head of the bicep is an incline bench curl. There is a third part that is not the bicep muscle but is worked with biceps. The brachialis goes from part of the forearm to the shoulder. The brachialis is worked when your hand are in a neutral postion. In a regular curl your palms would be facing you in a neutral postion your palms would be facing eachother. This is called a hammer curl and is great way to work the brachialis.

Tricep:

The tricep is the biggest muscle in the arm. It is what makes your look the biggest. There are three heads to the tricep that include the long head, lateral head, and medial head. One of the best ways to work the lateral or short head is a tricep pushdown. Tricep pushdown can really give a good contraction if good form is used and proper weight is used. One of the best workouts to work all three heads of the tricep is the standing tricep crossbody kickback. For this exercise use whatever attachment you can get a best grip on. The second best tricep would have to go to dips. Dips are a great way to work all the heads. As long as training is intense you do not need a lot of volume.

Chest:

The chest one of the most iconic muscles probably next to the biceps. There are three heads to this muscle the upper chest, lower chest, and middle chest. There is a rumor that the inner and outer chest can be isolated but that is just a myth. For the middle chest one of the best is the chest press or dumbell bench press. Really focus on for and you will develop and good middle chest. You might notice that barbell bench press is not going to be on here that is due to it forcing you to have a fixed hand grip and not lining up with the chest fibers as much as a dumbell press. For the upper chest 2 great exercises are cable high to low flys or press or incline dumbell bench press. Either way as long as form and intensity are maintained that will be all you need for upper chest. For lower chest a great workout will be low to high cable flys. A lift that was also listed in triceps was dips these are also a great lift for chest.

Shoulders:

One of the hardest muscles to really grow which is also made of three heads. The front delt, the side delt, and the rear delt. The best exercises for your front delt are going to be dumbell front raises and dumbell shoulder press. With and shoulder raise prioritize form over weight as shoulder are easily injured. For rear delts a cable straight are pullback is great to work the rear delts. With these exercise as long as form and intensity are prioitized you should have the "Death Star Delts" that bodybuilders strive for.

Back:

Back is probably next to legs as least liked. The back can be one of the most impressive muscle groups if it is trained with intensity. Some of the best lifts for back are barbell rows or as some people know them the squat of the back. With these you have to be careful that the lower back is not being used as back injuries are one of the worst injuries. Another lift is the wide grip lat pulldown a great lift that feels great in the upper back and lats. To get the lats super isolated a great lift is the straight bar straight arm lat pulldown. This will isolate the lats great and get a good contraction.

Legs:

One of the most skipped muscle groups but one of if not the most important. When lifting legs the body releases the most testosterone promoting muscle size in not just the legs but the rest of the body. The leg is built of a lot of different muscles but they are all usually lifted together. The quads, hamstrings, calfs, and glutes. For quads two of the best exercies are leg extensions and squats. Both great workouts that will really get a good workout for your quads. Next, the two lifts that come to mind for the hamstrings are RDLs or also known as romanian dead lifts in which you high at the hips lowering the weight to your feet. This can be done with dumbells or with a barbell. Another great lift for the hamstrings is a hamstring curl. The calves are the most skipped out of this group as if legs weren't skipped enough. With the calve raises are amazing if you take the weight slow down and explode up. For the gluts going intense on single-leg leg-press is an amazing lift that really gets a good contraction on the glute as well as the squat.