33 votes
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Is a push-up the same as a bench press?

Functionally, is doing a push up equivalent to doing a body weight bench press? Functionally close enough as a movement to where pushups can be a reasonable alternative for beginners. But a ...
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  • 17.3k
10 votes
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Reasons to train lower body

It's important to keep one's legs in good working order for anyone who wants to retain the ability to get out of bed, climb stairs, stand up off the toilet, walk around a hilly neighborhood, run away ...
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9 votes
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How to reduce body fat?

You reduce body fat by being in a caloric deficit (burning more calories than you eat/drink). You build muscle by having a positive nitrogen balance (usually by having enough protein in your system). ...
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  • 4,382
8 votes

Is a push-up the same as a bench press?

A regular push-up is a bench press plus isometric core exercise When it comes to the muscle groups involved in actually lifting your face off the ground, a regular push-up and a bench press are ...
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  • 221
7 votes

Weird result of working biceps and triceps? strength depeleting?

I'd like to break down a few things first which I think might help to explain what I think is going on with your situation. First off, great work on starting with chinups / pullups. They are a ...
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  • 14.9k
7 votes
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How to build a bigger and stronger upper body?

You should definitely do the big compound movements. Deadlifts, Bench press, Shoulder press (standing). Doing shoulder press while standing will add that you'll be contracting your core to stabalize, ...
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  • 4,123
6 votes
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Warming up without legs

It's perfectly common to warm up your upper body by simply doing upper body work. If you're doing bench press, for instance, let your warmup consist of 5-6 lightweight, high-repetition sets of bench ...
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  • 17.3k
6 votes
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Arms Workout per Week

Large muscle groups develop in a more obvious way than the smaller ones. That said, you clearly understand how to build muscle through effective diet and exercise. Arms can be trained through a number ...
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  • 6,954
5 votes

How to widen the upper body (make distance between shoulders slightly higher)?

Exercises that build muscle in your upper arms, shoulders, and upper back can make your shoulders look wider, but they won't change the actual distance between your joints. Although weight-bearing ...
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  • 191
5 votes

Shoulder feels sore/strained after 10 sets of 10 on Bench Press?

It's likely all the bench-pressing that you're doing. Too much volume: 10x10 is a very high-volume program. Most lifters stick to around 3x10 or 4x8 for hypertrophy. It also might be a muscle ...
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  • 807
5 votes

Will doing 60,000 arm circles in a day cap your delts?

If you're doing this, stop it immediately. You WILL hurt yourself. Muscle gains are made by doing movements with physical resistance (weights). We need to break down the muscle fibers through intense ...
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  • 17.3k
5 votes
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Good exercises for lower pecs without weights

Right off the bat, you can't reduce fat from any particular part of your body. Spot reduction is a myth. Most of the chest exercises you're looking at will build your chest proportionally. In ...
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  • 14.9k
5 votes
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Relation between upper body workout and wrist size

In short, Yes! There are two aspects to this: Bone Muscle Bone: Any exercise that places regular stress on a given bone will increase bone density overtime. For the wrist specifically, ...
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  • 463
5 votes
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Body Building for 40+

"Body building" is about body modification: unless your dead set on it I would highly recommend an effective strength training program. A book recommendation I'd toss at you is The Barbell ...
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  • 14.9k
5 votes
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Does the skull-crusher work the chest isometrically?

The chest also pulls the the elbow from overhead position down to your belly, hence why dips, Iron crosses and Pullovers or Front levers and pull ups work your chest. Muscles have no precise function, ...
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  • 84
4 votes
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Is it normal to have an uneven chest if you’re just starting working out?

No, you do not need a specific routine to even out a muscle imbalance, and attempting to do so will likely only make it worse. Here's why you don't want to do specific work to correct the perceived ...
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4 votes

Is a push-up the same as a bench press?

Here is a diagram of a person in the bottom position of the push-up: Let us call his length L and his mass m. We place an origo in the foot. Let us assume that his Center Of Mass is located at x=1/2L ...
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  • 3,172
4 votes

Home workouts that could grow bigger arms

I need suggestions for good home workouts that could grow bigger arms/biceps/forearms I only know of push-ups. A simple beginner routine could consist of push-ups targeting the triceps, pecs, and ...
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4 votes

Overhead press bar path

The overhead press can be performed either with a curved bar path and little body movement, or a more vertical bar path and more body movement. These can be considered two different lifts. In the ...
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3 votes

Please revise my workout routine according to my body detail

Honestly, cut the machines out of your routine, and add in the free weights (barbell/ olympic lifts). I suggest getting on a strength training program such as StrongLifts, Ripetoes Starting Strength, ...
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3 votes

How to maintain rate of improvement from light excercise

If I understand correctly you are currently doing 15+4+2 = 21 press-ups every other day, which equates to less than 80/week and probably around 10 minutes of exercise. This is probably simply not ...
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  • 473
3 votes

How to maintain rate of improvement from light excercise

Are you doing pressups every day? If so, it may be that the muscles are fatigued. Muscles actually become stronger during the recovery process. So if you haven't had a day off for awhile, try that. ...
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3 votes

What's wrong with workout routines for muscle building?

There's nothing wrong with what you're doing. The main reason you're not having the same results as when you were 15, is simply because you're not 15 any more. During the teens, your body is still ...
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  • 17.3k
3 votes
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What's wrong with workout routines for muscle building?

Part 1 There are a lot of questions here, I'll try to answer each of them individually: What's wrong with [my] workout routines for muscle building? Taking a look at them, you do the following: ...
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  • 6,954
3 votes

Arms Workout per Week

“I was thinking of doing arms 2-3 times a week.Is it good to do that and if i do that how i'm gonna cover my other body parts.” If your goal is a balanced, aesthetic physique, then, “more is not ...
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  • 6,641
3 votes

Is it possible to gain 1.5-2 inches on arms and 2 inches on chest without protein supplement

Protein does indeed build muscle, so, it’s going to be hard to add mass without sufficient protein intake. However, you don’t necessarily need to take protein supplements if your diet is adequately ...
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  • 6,641
2 votes

How to maintain rate of improvement from light excercise

I'd try more sets, or more rest between sets, or not going to failure in each set, or some combination of those strategies. For rep schemes, you could try shooting for a certain number of sets of a ...
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2 votes

Seeking suggestions for lifestyle changes beneficial for upper body strength

Carry your groceries home on foot, holding them in your arms or at your sides with your hands. Garden. Do home repairs and yardwork yourself. Honestly the entire endeavor of trying to work out ...
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2 votes

Weird result of working biceps and triceps? strength depeleting?

If you could do 5 chin-ups 4 months ago, then didn't work out for three months, then you started doing curls, I think you just got weaker from not working out. Curls won't necessarily improve your ...
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