Exercise of the Month: Incline Dumbbell Bench Press

Hi folks,

Here's a copy of our article from this month's Living magazine publications...

Exercise of the Month: Incline Dumbbell Bench Press

One of the best all-round exercises for developing the Pectoralis Major (muscles of the chest): The Incline Dumbbell Press. Far easier than a Flat Dumbbell Bench Press to manoeuvre heavy dumbbells into position, and, given that many trained individual’s upper chest muscles (Clavicular Fibres) aren't so well developed compared to their lower chest (Sternal Fibres), it's the ideal exercise choice for the seasoned weight trainer. For the same reason (developing the upper chest muscles), Incline Dumbbell Press is a popular and recommended exercise for female gym-goers in order to create the appearance of perkier breasts.

Here are the key steps to performing the Incline Dumbbell Press correctly, including some important do’s and do not’s:

For this gym exercise, you require a spotter. You should get used to manoeuvring light dumbbells in and of position before attempting a greater weight. If you require help lifting dumbbells into position, the weight is most likely too heavy. 

1) Ensure that gym equipment is set up correctly. The bench should be positioned between 30 to 35 degree angles. Alternatively, you may choose a Swiss Ball.

2) Lift both dumbbells from the floor and rest flush on your thighs. Gently sit back on the bench and lift the dumbbells toward your chest whilst leaning back to lay flush against the inclined bench (or rolling into this position on your Swiss Ball). Your back and head should be rested flat on the bench at all times during the lift itself!

3) Turn the dumbbells out to your sides in a pre-stretch position - dumbbells level with your mid-chest, arms forming a right angle. Exhale and press both dumbbells to meet (you may touch dumbbells, but do not crash together and do not lock your elbows out!) in a centrally located point above your upper-chest. NOTE: On working sets, you may wish your spotter to help initiate the first press from a pre-stretch position.

4) Inhale as you lower the dumbbells downward in a reverse fashion. At the bottom of the movement, your arms should form a right angle (ask your spotter to check) & you should feel a slight stretch. Do not twist your hands during the movement to increase stretch!

5) Repeat the exercise for the given number of repetitions. Upon completing your exercise repetitions, exit the exercise in the same manner that you entered it.

As regards warming-up and working sets, warm-up with little or no weight, performing 2 to 3 sets of 10 reps or more, in order to lubricate joints and raise local muscle temperature. For your working sets, select an appropriate weight that allows you to achieve your target repetition range in a safe and controlled manner.

Happy training & enjoy watching the rest of the Olympics!

GP

---

www.gymprofessor.com 

Author of Gym Workouts: Maps to Success

   ...and Home Gym Workouts: Gym Ball & Dumbbell Workouts for Women

Inventor of GP Shuffle free-to-download workout app.

The Proof of the Pudding is in the Eating, Olympic Stories

Hi folks,

The Proof of the Pudding is in the Eating.

For starters (rather than desserts), we’ll elaborate on the adage “The Proof of the Pudding is in the Eating”.  Well, I’ve been stating for a while that the gym workouts featured on our website, within our books, and on our free-to-download app are all born from gym routines that have helped people achieve success to achieve a certain physique or goal within a chosen sport. The GP Shuffle workout app goes a little further by throwing up the “shuffle” option to change either a workout or exercise to a suitable alternative, something I’ve naturally done myself or with clients for many years in order to increase variety or just where the gym may be busy. The proof that the app works comes from the many thankful emails I've received thus far from people losing lost fat, becoming more toned, increasing muscle mass etc. all thanks to the GP Shuffle workout app, which is truly excellent.

Some readers may have also followed drug-free bodybuilder Matt (our Exercise Demonstrator) on Facebook. Matt used GP Shuffle gym workouts in the lead up to his most recent competition, where he became the three-time Natural Physique Association South West Middleweight Champion. Below are some images of Matt that show what can be achieved naturally (free from drugs) following workouts provided by GP Shuffle. 

Matt said “I used the app in preparation for my competition to showcase what an effective tool it can be. I won! Enough said. :-)”

To download the app, please visit: www.gymprofessorshuffle.com

If you do not have a compatible device, look no further for workouts than our acclaimed book Gym Workouts: Maps to Success or our free online resource www.gymprofessor.com . The website is being revamped at present and will feature many more gym workouts soon, so check back regularly.

Olympic Stories.

For modern-day Olympic stories, stay connected to the latest happenings by following your favorite Olympic athletes – Usain Bolt, Michael Phelps, LeBron James, Kobe Bryant, Roger Federer, Rafael Nadal, Maria Sharapova, Serena Williams, Chris Hoy, Bradley Wiggins, & more - on Facebook or Twitter. Visit: http://hub.olympic.org/

To explore some of the best stories of the past, check out: http://www.nationalarchives.gov.uk/olympics/

All the best,

GP

The web’s free online fitness resource - www.gymprofessor.com

The workout app that works – www.gymprofessorshuffle.com

Acclaimed bestseller – Gym Workouts: Maps to Success

Exercise of the Month - Dumbbell Deadlifts

Hi folks,

This newsletter is an edited article I wrote on behalf of a local magazine...

Having been asked to write advising the best exercises to perform – an ‘Exercise of the Month’ as it were - there’s no better place to start than one of his favored exercises (& mine), the all encompassing Dumbbell Deadlift. Overlooked unfairly as being “advanced” by leisure trainers and often performed incorrectly by weight trainers, I’ll set out to explain why (when performed correctly) it’s an exercise of benefit to male and female trainers of all ages whom do not have any prior contraindications, providing key steps and tips to getting it right.

This Neolithic lift is a function we perform multiple times on a daily basis and often get it wrong, resulting in back injury & fatigue. Practicing this style of lift in an exercise setting with competent tuition is a fantastic way to learn control, perfect technique and create a good-lifting habit to continue in our day-to-day activity, greatly reducing chances of injury through poor lifting. Moreover, by increasing strength of the required primary muscles – lower back, thighs, buttocks – and stabilizing muscles – abs, shoulders – will further prevent the risk of injury, even if picking something up incorrectly (which, if you perfect the skill through practice, you shouldn’t do anyway!).

I have preferred to show the Dumbbell Deadlift, rather than the more familiar Barbell Deadlift, as this exercise is generally easier to teach and perfect (Notably, performing the lift as one movement and keeping your back straight throughout the lift).

 Here are the key steps to follow:

1)    Select a dumbbell weight that allows you to perform your target workload in a safe & controlled manner. Face a mirror – you should be able to see yourself throughout the lift.

2)    Stand with your heels hip-width apart (toes pointed forward or slightly turned out, whichever is more comfortable).

3)    Assume the start-position with an orthodox-grip of the dumbbells in line with your shoulders and get a “feel” for the weight.

4)    Bend your elbows ever-so-slightly (your arms should be stiff, not straight) and take the strain onto your arms.

5)    Inhale, and then exhale as you lift the dumbbells and drive upwards in one motion until you are upright (chest out & shoulders back, not arched!).

6)    Lower the dumbbells in the same sensible fashion with controlled manner. Do not crash the weight – your desired workload should allow you to perform multiple repetitions without the weight touching the floor. Your final repetition should be as controlled as your first!

Some important do's and don'ts : Performing multiple repetitions, do not wear a support belt for this exercise. It is an exercise to strengthen the muscles outlined, which includes your core (abs & lower back). Whilst wearing a support may help you to increase weight placed upon the dumbbells, you are decreasing the requirement of the supportive structure you are attempting to strengthen by performing such a lift.

Please do not confuse, keeping your back straight with keeping your back vertical. A straight back simply means not arched. By performing Dumbbell Deadlifts as one smooth movement, keeping your head up and your eyes forward, you should keep a straight back.

Happy training!

GP

---

www.gymprofessor.com

Home of Free Gym Workouts, Exercise Index, Diet Tips, & Weight Training Advice.

Special Offers & Updates

Hey folks,

Just to give you a quick update on some special offers we're running for you...

 

Enter discount code ‘7LEL2GM9’ when purchasing a paperback book direct and get a further 30% off. Code applicable to both Gym Workouts: Maps to Success and Home Gym Workouts: Gym Ball & Dumbbell Workouts for Women titles. Visit the respective links below:

http://www.gymprofessor.com/gym-workouts.html

http://www.gymprofessor.com/home-gym-workouts-for-women.html

Also, use code 'DADSMEGASALE' for 20% off any of our merchandise. Visit:

http://www.gymprofessor.com/merchandise/gym-clothing.php

In other news, we've got a revamped Gym Professor website under development, which should make it far easier for you to find any article you're looking for, plus, it'll make it much easier for us to add additional articles. 

Also, we've got a big update coming for our free-to-download workout app GP Shuffle. Unfortunately, where the app's so big & returning millions of workouts, it can currently cause data problems over time & make it necessary to re-install the app. The imminent update appears to have resolved these issues permanently, therefore, it'll hopefully keep the 6,000+ people that have downloaded it thus far working out successfully well into the future. I'll send another newsletter when this update occurs, so you know to run the update on your device.

All the best,

GP

---

Author of Gym Workouts: Maps to Success

Inventor of GP Shuffle free-to-download gym workout app

Personal Diet Plan of Physique Athlete

Eight weeks out from a natural (drug-free) bodybuilding competition with the NPA (Natural Physique Association), Matt's given us an example day of his eating routine. Matt's using the Gym Professor free-to-download gym workout app (GP Shuffle) in the run-up to competition in order to complete his gym workouts. For examples of these workouts, be sure to follow our Facebook page.

Matt writing: It's fair to say that I've been better prepared and more strict at this stage of competing previously. In essence, what I've listed below isn't too far from my normal daily routine - I'm normally this disciplined (& busy), it's just habit. I would like to tell myself that I'm training smarter this time round, not harder. However, at present, it's more a case of 'eye of the pussy cat', than 'eye of the tiger' and I'm too mindful of how other things in life are of far greater importance, which is by no means a bad thing, but not necessarily conducive to producing the best physique come show time. Aside from this, I'm strong in the gym and enjoying my workouts :).

In the past, I've been asked for my diet at various stages of competing. Then, many ask how I structure this around my working day and training, therefore, I've listed all of this. I've also listed supplements used (note: although brand's not too important, I have included this too). I must admit that if I'm at home for the day, my supplement usage is much less, however, being on the go most of the time, I find it of far greater convenience grabbing a shake, or, as my meals indicate, picking up a bag of salad and some cooked meats from a convenience store.

For reference, I'm currently weighing in at around 13 stone (182lbs) at 5ft,9".

So, here goes - a sample day 8 weeks out from competition....CLICK HERE.

Tweet

Workout Tips – AbSolution and Biceps Bomber

Hi all,

Today, I’ve been spending time working my way through adding text to some of the exercise demonstrations. I like to try different workout techniques and exercise combinations all of the time & frequently put some of my more popular combinations into practice, therefore, I’ve been adding some of these Advanced Training Methods into my exercise demonstration comments. Here are just a couple of examples...

1. AbSolution. Rather than perform hundreds of Sit-Ups at home to reach failure, give my home abs workout a try instead...Tri-Set of Lying Hip Flexion, Sit-Ups, V-Sit-Ups. Aim for 20 repetitions of each. 
2. Biceps Bomber. Here's a great superset for you... Bent-Over EZ Bar Curls and EZ Bar Curls. Don't use too much weight & do not swing the weight up - that's cheating!

With over 300 exercise demonstrations to work through, I’ve managed to comment on Abs & Obliques and Biceps exercises thus far (I’m doing them alphabetically). Be sure to check them out & give them a go. Remember, many more of these advanced training methods are featured within our bestselling book Gym Workouts: Maps to Success and also on our free-to-download GP Shuffle workout app.

With the mention of GP Shuffle, remember also that some of our athletes have been posting their GP Shuffle workouts, including weights lifted, on Facebook. Some of them are on our own Facebook wall. We’ll add some of these to the Gym Professor Free Gym Workout Database soon. Here are a couple of examples...

Be sure to visit the Gym Professor website (www.gymprofessor.com) regularly, as we have new workouts and tips being added almost daily.

All the best,

GP

Author of Gym Workouts: Maps to Success

Inventor of GP Shuffle workout app

How to get Six Pack Abs

Something I’m asked about daily, how do I get a six pack? Many of you reading this will have performed endless Ab Crunches and Sit-Ups, some will have bought the latest gadgets and gizmos (such as an Abs toning belt etc.), others will have watched long-winded DVD’s and read whole books on solely this subject matter, however, despite all of your searching and hard work, few of you will have achieved the illusive legendary six pack you desire. The difficulty achieving a six pack, and the rarity of seeing one, is why it’s so coveted. Okay, here’s how we get six pack Abs...

Firstly, it must be remembered that everyone has Abs (Rectus Abdominis, to give them their correct name) – they’re hidden in there somewhere, beneath fat. You cannot spot reduce fat in this area by performing endless Abdominal exercises. Fat is stored energy and our miraculously evolved human body, in order to retain good balance, accumulates the majority of this towards our centre of gravity – men’s higher testosterone levels and subsequent greater upper body muscle determining this area to be the naval, whilst almost all women have a lower centre of gravity, the uterus, so there tends to be greater fat accumulation on the hips and thighs. With this in mind, it helps you to understand why relatively slim individuals will pinch fat in those precise areas stating “It’s just this bit I’ve got left” whilst the remainder of their physique can be lean in appearance. To reduce fat (stored energy), it’s necessary to cause a further energy deficit, so, if you’ve been dieting and exercising and your results have plateaued, it means furthering your efforts. I am an advocate of training smarter, not necessarily harder, and key to achieving this further fat loss is both efficiency and sustainability – this is a lifestyle change! We shall cover this matter in more detail within future articles.

So, reading the above, I just need to lose more body fat, RIGHT? No, this is only true in part. Elite endurance athletes will have a similar body fat percentage to a competition-ready bodybuilder, but not too many will display a six pack. The reason, the athlete has not significantly increased the strength and subsequent size of this muscle. Unless sufficient exercise is performed to work the Abs in the right fashion, a six pack appearance will not develop. Similarly to other muscles, you have to increase the load placed upon your Abs in order for them to warrant adaption and growth – yes, you read this right, we want to strengthen and GROW our Abs in order to help achieve a six pack look. You do not get big biceps by performing hundreds of curls with really light weights, similarly, hundreds of crunches in one go will not grow big Abs. So, what does? The heaviest work your Abs will undertake is as a stabilizer during other exercises. The greater resistance, the harder your Abs are working. Therefore, often, heavier exercises such as Deadlifts and Squats are likely to be the hardest work your Abs will encounter. For this reason, you should be mindful not to inappropriately fatigue Abs before these exercises, as it will hinder these lifts, and not be reliant upon supports (like a weight lifting belt), as this will detract from your stabilizing muscles. Side-note: You will have heard many people refer to your mid/lower back and Abs as your “core” and stressed the importance of having a strong core to avoid injury through poor posture and functional movements. The heaviest work your “core” should undertake is as a stabilizer during these functional movements. In my opinion, general weight training exercises (functional movements), when performed in a controlled manner, are the best method to strengthen your “core”. Nearing the end of a workout, my Abs now relatively tired from their efforts stabilizing me during non-Ab-specific lifts, I choose to train them to help achieve my desired overload. Again, if I present a reasonable load, I can train my Abs to sufficient failure within a relatively small repetition range.

Ab exercises can be made harder or more difficult with simple understanding of gravity, bodyweight and levers (our joints are levers!). Here’s an example: Too often, I’ll see Knee Raises being performed for hundreds of repetitions led down. Here’s an easy progression of the same exercise to increase difficulty - Lying Knee Raises > Lying Leg Raises > Vertical Knee Raises > Vertical Leg Raises. Remembering that our joints are levers, DO NOT move a large weight closer to the pivot-point in order to perform hundreds of reps, as it will make the exercise EASIER! I.e. Sit-Ups with 50kg in your groin or full-stack Cable Crunches with the weight pulled close to your groin. If you move the load FURTHER from the pivot-point, the greater the required force by you, therefore, if you perform say Cable Crunches with the load in front of your head, the force required to shift the same load will be that much greater. Think of a Seesaw and how whether you move closer or further away from the pivot-point affects the other person. For demonstrations on how to perform Abdominal exercises correctly, please refer to the related section of our Exercise Demonstration Database here: http://www.gymprofessor.com/ab-and-waist-exercises.html . You should also review our suggested gym workouts - website, best-selling books, free-to-download app (GP Shuffle) - for ideas on how to structure your training regime to best include Abs. 

So, for six pack abs, we need to lose body fat and strengthen and grow our Abs. To achieve this, we need to bring about a further energy deficit, incorporate heavy functional movements within our training and perform Ab exercises with greater efficiency. 

The above statement is not the whole story. Whilst it’s true for developing your Abs to their best, once you’ve succeeded, you may not actually have a six pack. You’ll note that the image (that’s me, I’m a drug-free bodybuilder) has a perfectly symmetrical 8 pack. A paired muscle, Abs run vertically parallel and separated by a connective tissue called the Linea Alba. The most common genetic structure of the Abs is in the configuration of a six pack and is rarely symmetrical. However, it can be present in a different arrangement, such as a 10 pack, 8 pack (shown), or 4 pack. Your Abs can look impressive whether you develop a 10 pack, 8 pack, 6 pack, or 4 pack, and whether symmetrical, or not!

Please remember the Gym Professor way – knowledge is power! If you have found this article of use, please share this information with your friends and family.

All the best,

GP
---
Author of Gym Workouts Maps to Success
Inventor of Gym Professor Shuffle free-to-download workout app