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Hanging Leg Raises – What you Need for Toned and Flexible Core?


hanging leg raises

Hanging leg raises target the core area of our body. With the necessary leg raise, it is a simple and effective e

xercise to increase strength and flexibility of your hips and lower back. This workout is favorable for people who do long hours of work at the desk.

Hanging leg raises, before attempting to perform, need enough strength from upper-body to support your body weight. You will also need to use the frame. When you become an expert in doing this routine, you can add it to your strength-training routine. It can work several muscles aside from your core.

Doing the hanging leg raises workout, will set up our muscles for isolation techniques and helps you avoid injury. It will improve your functional fitness level, prevent and reduce pain. As this workout enables our muscles to have coordination, you will have the opportunity to identify your body’s unique areas of weakness and develop an exercise to strengthen them.

How to do it?

How to do hanging leg raises

If you want to include hanging leg raises as one of your workouts, you will need the step-by-step routine and some of its variations. Here is how you can do it.

  1. Start by lying down your back on the floor or a mat.
  2. Then lay flat with your arms at your sides and legs stretched out next to each other, raising.
  3. Start lifting them pointing at the ceiling.
  4. Keep your legs in this position and make sure your toes are pointed.
  5. After that, they lowered them back down carefully.
  6. If you want to repeat the routine, make the same pace starting by raising your legs.
  7. You can have 10 reps or as many as you can.

Some Routines including Leg Raises

There are different types of leg raises that you can do and we have it for you.

Single-Leg Raise

For instance, you can lift one limb at a time. It does not always come with both legs. Raising a single leg is more natural to bend during the movement. Keeping one leg grounded will help stabilize your body as you increase the other leg.

Medicine Ball Leg Raise

Using a ball to do the hanging leg raises is useful and comfortable. By doing this, you can have an extra challenge to your muscles in your abs, hips and adductors. To start this variation of hanging leg raises, grip a ball between your feet. Then continue by lifting your leg going up.

Weighted Leg Raise

Aside from using the ball, you can have some weights while doing the hanging leg raises. Instead, place a dumbbell or any weights between your feet as you perform this exercise. Keep the weight light so that it will not slip when you are holding it with legs fully extended above your crotch.

Leg Raise on Dip Station

This exercise is almost doing the hanging leg raise. But what makes this unique is using the dip station. In this position, it will work to your core and keep your arms and shoulders get a workout as well. Your arms should be extended by your sides, supporting your body. Then, raise your legs straight out in front of you and lower them slowly. If this position hurts your legs while bending it, bring your knees up instead.

hanging leg raisesStrong Tips for Techniques

While doing the hanging leg raises, you will need to keep your back in a straight position and pressed against the pad. Also, your head and neck should be in steady form.

Then, perform hanging leg raises in good form as you engage your core before you lift your legs. If you lift your legs before your abdominal muscles are engaged, you will likely put yourself at risk of injury.

As you are doing the hanging leg raises workout, make sure that you are doing it momentously. Practice proper breathing while doing this workout.

Dos and Don’ts

Some of the essential things that might help you achieve the best results of doing hanging leg raises are pressing your lower back into the floor. While lowering legs, you can stop once you feel your back is lifting off the floor. Keep your legs together and inner thighs engaged.

On the other hand, what you need to avoid is arching your back off the floor. And your legs should not come apart. More so, avoid holding your breath.

In a Nutshell

Hanging leg raises one of the most straightforward workouts that you can do at home and the gym. You can never go wrong in doing this exercise if you want to increase strength at your core. Also, it will make your lower back in good shape. Like other workouts, hanging leg raises is crucial as it gives focus on certain parts of your body.

Pec Workout for Perfect Chest Muscles Appearance


Pec workout or what commonly known as chest workout is a routine you can do for bigger muscles in your upper body. If you can perform the pec workout correctly, you can increase your chest size. It will give the perfect appearance for your chest muscles.

Pec workout results can be achieved if you will not put stress in your chest with heavyweights using exercises. Also, you cannot force your chest to get more significant if you are doing pec workout alone for thrice a week. One of the things you should know is to consume also the right foods for your workout.

Your chest has two parts, upper and lower torso. You can neither isolate each of it. What you can do is to emphasize it. But how you can do the pec workout properly?

Best Moves to have in doing this Workout

Best Moves to have in doing pec Workout

If you want to single out the errors, you can do the exercises we have chosen for you. The following provides the best moves to have a good routine of pec workout. Having perfect shape chest can be one of your assets. So, here we go.

Workout # 1: Bench Press (Using Barbell)

Doing barbell bench press is more comfortable than doing the lifting. This exercise allows you to move the most weight of barbell because you can generate more power with barbell lifts. Among the pec workouts, this is easier for beginners to adopt. Aside from barbell bench press, there are varieties of bench press programs than you can try to increase strength.

Workout # 2: Flat Bench Press (Using Dumbbell)

This workout includes dumbbell, in which it is more independent to use than a barbell. As you can see, your movements in using barbell are limited. But compared to the barbell, it is easier to manipulate. Using dumbbell is a little tricky, and you will need a more extended range of motion. Your movement is not limited but extended both for bottom and top of your area. However, we suggest performing the dumbbell and barbell bench press separately.

Workout # 3: Incline Bench Press (Using Barbell)

When doing this workout, choose a slightly angled bench. You will need to have a less steep incline to hit the upper pecs without as much as stress on the delts. Also, a low-incline seat can be an adjustable bench on the Smith machine. You can start your pec workout with this one to lift more weight and put some pressure on your upper chest muscles. It is an effective routine if you don’t want to be stuck with flat bench movements.

Workout # 4: Decline Machine Press

Why would you choose this workout? Because using this machine allows you to move each of your arms independently. You can also sit sideways on the device and press across your body one arm at a time. By sitting sideways, you can maximize your press with pec-dominant horizontal adduction, which gives more effective movement.


Machine Chest Press

Workout # 5: Machine Chest Press

If you really want to see the results on your chest, you can try doing the machine chest press while seated. This workout targets your chest muscles. How does it work? Machine chest press can slow down the repetition, both in the concentric and eccentric phases. Stack-loaded machines are also great for quickly doing drop sets. This machine also provides exercise to your chest with minimum movement to your shoulder.

Workout # 6: Dip for Chest

When you are doing the dips, first, make sure that your hands are firmly gripping the bars. Then, you need to put your feet up behind you and lean forward as far as possible. Next, calmly lift yourself as your arms and elbows are in a straight form. Then, slowly put yourself back to your starting position, while keeping your head in line with your spine. It is an excellent alternative to decline press and safer as well. Before doing this workout, make sure that the emphasis is on your chest muscles. You can pair it with push-ups for a big pump at the end of your workout.

Workout # 7: Incline Bench Cable Fly

Using cable for your pec workout allows you to have more tension throughout the exercises. This workout is a practical move to isolate your chest muscles. You can do several repetitions while doing this workout. More so, the incline bench cable fly should be done at the end of your workout.

Workout # 8: Pull-over (Using Dumbbell)

Pull-over (Using Dumbbell)

This workout can be done at the end. The dumbbell pull-over enables your chest muscles to have tension for a more extended range of motion. Prepare bench inclined about 45 degrees. Perform the single-joint movement. Avoid bending or extending at the elbows. Pull-over using dumbbell works for the shoulder-extension movement pattern. It can make your chest muscles firmer.

Workout # 9: Pec Deck Machine

Of course, we cannot set aside the pec deck machine. As the name implies, this machine really works for your chest muscles. The pec deck machine allows you to work in only one pathway. This exercise is a great movement that pumps up your chest muscles without having to balance some weights.

As we conclude it

Doing pec workout enables your upper body, especially your chest muscles to gain strength and stay in good shape. Indeed, pec workout is essential in each bodybuilding workout. Why? Because the main benefit that we can get from doing pec workout gives stronger chest muscles and perfect appearance of your upper body.

How to Bench Press: Workout for Power and Strength


How to bench press properly technique is essential to know because it can give you the power and can shape your upper body. Your shoulders, chest and triceps must be well-built for strength in lifting objects.

How to Bench Press: Workout for Power and StrengthHow to bench press is a skill you need to learn if you want to have an effective workout for your upper body. In doing this exercise, you will need a bench. The bigger the seat, the bigger the chest.

In doing the bench press, the bar stays in its position when you do the exercise correctly. Unlike the squat or deadlift, the movement goes to your mid-chest over your shoulders. It is the safest way to bench press for your joints.

For quick learnings, here are some basic techniques on how to bench press. Lie on the bench with your eyes under the bar. Then grab the bar with a medium grip width. Pull-up the bar to get it off the rack. When doing this, make sure your arms are straight. Then lower the bar to your mid-chest. Press the bar back up until your arms are straight.

Useful Techniques on how to bench press

But if you are looking for more detailed bench press form tips, you will need to focus on being stable as possible on the bench. For maximum strength and size, here are the techniques you want to know on how to bench press.

Grip it as you mean it!

First, get the proper grip of the bar with your shoulder, and then width apart to maintain the best position to press the weight up; this is the key on how to do this effectively. The significance of getting a grip is giving pressure to your shoulder joints and small places on your elbows. Then wrap your thumb around the bar to bring more tension around the muscles.

Press your feet on the floor.

As a starting position on how to do this workout, your feet should stay on the floor. Like with your head, upper back and glutes into the bench, you will do the same with your feet on the floor. As you do this, it will create total-body tightness that allows your muscles to be in its maximum potential.

Support your lower back with an Arch

While lying on the bench and lifting the weight, maintain support to your back with an arch. As you lower the pressure, focus on getting into this position before putting your hands on the bar. Also, make sure that your glutes are in constant contact with the bench. It will make your lower back, and your core braced stable. If you are not able to do this, it will create tension across your torso. It will create body compact, giving you the ability to push harder when lifting heavier.

Perfect form means keeping your elbows close

Keep your elbow close while lowering down the bar slowly until it touches your chest near the nipples. The ideal way means your elbows stay close to your sides as possible.

Support Back of your Head

While doing the bench press, you need to support your body part, especially your head. In doing this, your head should be in contact with the bench from the moment you lie down to the moment you rack the weight. The support is essential, especially when you are trying to raise your head. Also, make sure that your shoulders and upper back should stay in contact with the bench for the whole duration.

Bench Press Incline

Bench Press Incline

There are various bench press workouts. One of which is the bench press incline. The incline bench press is an exercise involving the chest muscles. The shoulders and triceps can be indirectly involved, as well.

In this position, it targets the upper portion of the chest. When doing this workout, this part of our body is seldom involved. So if you want to have perfect chest, strong arms, firmed shoulders, you can include this in your chest workouts and full-body workouts.

How to bench press in incline position?

If you are not familiar on how to bench press in an incline position, here are the fundamental and easy steps to do it.

  1. Start your position by lying your back flat on an incline bench, setting your hands outside of shoulder width.
  2. Next is set your shoulder blades by leaning them together into the bench.
  3. Then, hold a deep breath before you lift the weights from the rack. To do this, you will need an assistant to help you raise. Also, keeping your breath steady will help you maintain the tightness through your upper back.
  4. After lifting the weights, let the pressures settle and maintain the tightness in your upper back.
  5. Inhale to allow the bar to go down slowly by unlocking the elbows. Lower the bar in a straight line to your lower chest, touching it.
  6. After completing the lift, push the bar back up in a straight line by pressing yourself into the bench. In this way, it will drive your feet into the floor for leg drive. It will extend the elbows.
  7. You can repeat your desired number of repetitions.

Bench Press Decline

XsvebrgbvfreOn the contrary, the bench press decline is the opposite of the bench press incline. Doing the bench press decline has many benefits. Such benefits are targeting the lower portion of your chest better than the necessary bench press or the incline bench and making your chest around, full and defined. Also, the routine of bench press decline is fixing imbalances that you may have noticed in your chest due to a lack of lower pectoral stimulation. It also increases your chest strength significantly.

The positioning of the bar in this workout helps your shoulders do less of the work. Meaning, your chest is doing every exercise. Also, it minimizes strain on your lower back after doing the flat bench press.

How to bench press in decline position?

If you feel like doing the bench press decline, we have the necessary and simple steps to do the workout.

  1. Get a decline bench and slide it into a power rack.
  2. Make sure you place your feet at the end of the decline bench and lay back flat.
  3. Watch for the bar not to hit your head, so make sure it is placed even with your head.
  4. If you do it correctly, the weight will be positioned at the center of your chest.
  5. Then, grab the bar slightly wider than your shoulder width.
  6. When you lift off the bar from the rack, breathe in and lower the bar towards your chest slowly.
  7. Once the bar is lowered to your chest, pressing the bar back up to its original position. Do the presses while exhaling.
  8. Repeat desired sets and reps.

Do’s and Don’ts

Like other workouts, there are things in doing bench press that need to be avoided, and keep this in mind all the time.

For instance, the first rule on how to bench press is making sure your back is always arched. Your elbows are essential to be in 45 degrees and keep them flat. Your elbows should be in 45 degrees and keep them in-tacked. Also, you need to keep your knuckles up throughout the entire lift to avoid injury the wrist.

On the other hand, you will need to avoid that your upper back, glutes and feet come off contact with the bench or floor. Don’t do push up when de-racking. Instead, pull the bar with your lats.

As we conclude it

Doing the bench press is essential to your upper body. Your shoulders, chest and upper arms are needed to be built stronger and firm. So, learn the bench press techniques for the best results of this workout.