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Use barbells to do all the basic exercises for the upper body. You should do bench press, shoulder press, clean and press, rowing, and chin ups. A footballer has to have the strength to tackle opponents.
As powerlifting uses bench press instead of the overhead press as the test of upper body strength, and bodybuilding is based on aesthetics, many of these people stopped overhead pressing all together. Along with the emergence of machines in the 70s, the press dwindled in mainstream popularity.
The squat is the king of all exercises. Squats hit most muscle groups in the body, with emphasis on the core and large lower body muscles. The more muscle mass and motor units recruited during an exercise, the better the exercise for burning body fat, and the squat is the best of them all.
If the squat is the king, then the deadlift is the queen – although both exercises can be used interchangeably with the royalty titles. The deadlift hits not just the back, but the entire core, recruiting and strengthening the large lower body muscles, from the shoulder girdle down to your hips and legs, with emphasis on the gluteus maximus, quadriceps, hamstrings, hips, and abdominals, strengthening and stabilizing the erector spinae and lower back.
Similar to the deadlift in the muscles recruited – but without the ability to lift as heavy loads – the power clean is a compound power exercise that works the lower legs, quadriceps, gluteals, upper back, and deltoids. Not surprisingly, it is the power exercises that are the most effective exercises to use, and although the power clean is a difficult exercise, if done correctly, can be a real asset in your assault on fat loss.
More specifically, using the flat bench will hit the middle of the chest, using an incline bench press will work the upper pectorals (and serratus anterior), whilst a decline bench press will hit the lower pectorals. Again, either dumbbells or a barbell can be used with this exercise, with the barbell preferable, even though using dumbbells requires more stability.