So I got some weights

[Ahazmaksya]

Well I got some dumbbells with about 50 kg of weight, but I don't have a bench.

 

What are some exercises that don't need a bench that work out parts of the upperbody, also if anyone has any advice that would be good too

 

Cheers

[G95champ]

Shoulders

 

Front Raises

 

Side Raises

 

Shoulder press set or stand

 

down block and outside block combo

 

Arms

 

Curls

 

Tricep Ext

 

many others

 

Chest

 

Do pushups on the DB

 

Legs

 

Squat

 

Lunge

 

Straight Leg Deadlift

 

Calves

 

You can do anything if not more with DB IMO.....

[Jack]

http://www.betterbodz.com/

 

http://www.exrx.net/

 

http://testosterone.net/html/100back.html

 

Check them all out.

 

A word of advice though - you will want to start out light so you can get the form correct and allow your muscles to adapt. Form is far more important than the amount of weight you're lifting.

 

Some Compound exercises would be best to start off with:

 

Shoulder Press

 

DB Bench Press

 

Chin ups

 

Squats

 

Dead Lifts

 

good luck!

 

 

[CTpizzaboy]

Shoulders:

 

Front deltoid raise(while standing)

 

Side deltoid raise(while standing)

 

Military Dumbell Press(sit down on chair)

 

Arms:

 

Forearm curl(sit down on chair)

 

Reverse forearm curl(sit down on chair)

 

Biceps curl(sit down on chair)

 

Triceps extension(sit dwon on chair)

 

Legs:

 

Squat

 

Heel raise

 

Good luck.

 

 

[Ahazmaksya]

What is seen as 'light'

[Ti-Kwon-Leap]

I was a competetive body builder for several years. The things you want to avoid are:

 

1. Heavy lifting without warming up thoroughly.

 

2. Sacrificing good form to lift the weight. (cause it's too heavy)

 

3. Hyperextending the joints or "bouncing" the weights to get them up.

 

In other words, don't get hung up on how much you are lifting; just do the exercises properly and your strength will improve.The main thing is to avoid injury. Here's a good page to read (especially the first link)

 

http://www.google.com/url?sa=U&start=21&q=http://www.fightingarts.com/learning/interestgroups/strengthening_home.shtml&e=544

 

_________________

 

"It is not enough to aim, you must hit."

 

-Italian Proverb

 

 

 

[ This Message was edited by: Ti-Kwon-Leap on 2002-05-12 01:33 ]

[Ahazmaksya]

Thanks

 

And something else that's been playing on my mind, with dumbbells, when you say for example 8 reps do you mean 8 reps all together or 8 reps on each arm

[Ti-Kwon-Leap]

The reps would be per muscle. Just know that higher reps build more muscle mass (8-12) while lower reps (1-6) build strength. you really should read that fighting arts article. It will give more insight on these issues...

 

 

[SaiFightsMS]

I started my set with a pair of handles and a few plates. Gradually over time I added plates 4 at a time. Then the curl bar and the tricep bar.

 

I never did get a straight bar. Did not want the temptation of benching alone and getting into trouble.