Selfimproveforteens

The best exercises for every muscle group There are hundreds of exercises online, and lots of them aren't very effective. Here are the best exercises for every muscle group to help you get the best workout: PUSH  CHEST  Upper chest – Incline dumbbell chest press, Decline push up  Middle chest – Dumbbell chest press, Push up Lower chest – Dumbbell chest press, Dip  SHOULDERS  Front deltoid– Dumbbell shoulder press, Pike push up Side deltoid – Lateral raise  Rear deltoid – Reverse flys, Rear delt raise/wide grip inverted row  TRICEPS  Long head – Overhead cable tricep extension, Bodyweight tricep extension  Lateral/Medial head – Tricep push down, Dip   PULL  LATS  Lat pulldown/pull up  Trapezius  Upper trapezius – Shrugs, not really any bodyweight options (will be worked in vertical pressing)  Middle trapezius – Chest supported row/T bar row/seated row, Inverted row  Lower trapezius – Deadlifts (they are also worked in pull ups/lat pulldowns and in the rowing variation you do)  RHOMB

 The inverted row (or body/ring row) is an excellent calisthenics exercise to build the back, and in my opinion second only to the pull ups for bodyweight back movements. It primarily targets the lats, mid and lower traps, rotator cuff, rhomboids and rear delts but also works the biceps. Basically, it works every back muscle and the biceps. The main difference with the pull up is that the pull up emphasises the lats more while the inverted row emphasises the rhomboids and mid/lower traps more. So include both for a full back workout. How to perform the inverted row The inverted row is essentially a horizontal pull-up and is very easy to perform right. 1. Lie down and put your hands slightly wider than shoulder height 2. Pull until your chin is in line with the bar Don't flare the elbows too much and make sure to do it in a controlled manner A benefit of the inverted row is its versatility. You can easily progress it and can basically do with anything. My favourite is two chairs/tab

 Gym rings are one of the best pieces of equipment and you can easily get in a full-body workout with just these. They are particularly useful for pulling movements also. Many people will ask, what split should I choose? What is the optimal amount of sets or reps? What is the BEST exercise? How many days a week should I train? It doesn't matter. I will go over a complete guide but you can optimize it for you, it's about what works for you. "But I can only train 1 day per week," Then train 1 day per week."But I don't know what to do." Then listen. "But I don't know what the BEST exercise is." Doesn't matter.  If you are a new lifter then as long as you are doing a few basic rules (Which I will outline in this post), eating a good diet, and training hard, you WILL gain muscle. This is a more callisthenics-based workout and callisthenics is just training with your own body weight. We are going to split these workouts into Push, pull, and l

 Dumbbells are great, and you can get a very good workout in with just a couple of pairs. In my opinion, getting adjustable dumbbells are much better than normal dumbbells, as it is much cheaper, and require far less space. Here is a link to the dumbbells I use, which are £40.  Yaheetech 30KG Adjustable Weight Dumbbells 15KGx2 Dumbbells Set (sold as a pair) Home Gym Fitness Dumbbell Set for Lifting Training : Amazon.co.uk: Sports & Outdoors . In my opinion, if you can't get a pair of adjustable dumbbells, or don't have lots of different weights, then I would just do callisthenics, or mix the two, as getting in a full, challenging workout and training to failure with a few dumbbells will be difficult. Many people will ask, what split should I choose? What is the optimal amount of sets or reps? What is the BEST exercise? How many days a week should I train? It doesn't matter. I will go over a complete guide but you can optimize it for you, it's about what works for yo

  Teenage boy wardrobe essentials Looking good is a great way to improve your confidence and attractiveness.  This will build a great foundation for your wardrobe, you can put together some very nice outfits with this guide, however, if you want more exciting pieces is it up to personal preference. This will be a base for any style aesthetic you prefer.   The best places to shop in my opinion are places like H&M, NEXT and Uniqlo, The quality isn't the best but it is very affordable and still looks good. Also if you are a teenager you will likely grow out of your clothes fast, so I would highly recommend staying away from expensive brands. TOPS Plain t-shirts - Black and white.       Crew neck jumpers - Black and navy Hoodies - Grey and black A jacket of your choice - the bomber is my favourite - Black, Olive, Navy or any other colour you really like  BOTTOMS Fitted or straight-fit jeans - light/dark blue and black (Optional but very nice) Cargo trousers are