These exercises bodybuilders use to achieve amazing results in physical development. Keep this in mind when you use them in your workout, it will give you a boost.

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Try adding any of these exercises to your workout in order to develop lagging muscle groups and improve strong ones. Most importantly, realize how important the experience of professionals and their knowledge is - use their advice to achieve excellence in the future.

1. Arnold Schwarzenegger: Arnold bench press

• Target: Shoulders

Technique: Arnold began his bench press, taking dumbbells in each hand and lifting them to neck level, turning his palms towards himself. Squeezing the dumbbells up, Arnold turned his hands outward so that at the end point the grip changed to a straight line (the palms “look” forward). At the top point, after a second pause, with a controlled movement, he lowered his hands to the starting position, turning his palms towards himself in the process, so that the grip would again become reversed.
Who knew that such a rotation would help to become the best bodybuilder of all time?

Arnold claimed that this was the best exercise for shoulder development.

“This exercise provides more range of motion than standard dumbbell presses. It includes rotation, which is the main purpose of the shoulder and due to which all three beams are involved - said Arnie. “When you lift an object over your head, you naturally use rotation.”

It is not news that this exercise is also not traumatic in comparison with other exercises for the development of the shoulders. But it provides the variety needed to stimulate the muscle fibers for growth and strength.

Schwarzenegger's Tip: Before doing the exercise, do a set with a light weight to stretch and prep your joints.

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For fans of Arnold Schwarzenegger (there are even those in our editorial office), we attach a video where the strongman himself talks about how he rocked:

Gaining muscle mass from Arnold Schwarzenegger

2. Steve Reeves: deadlift

• Target: legs, back and forearms

Technique: Steve Reeves is a 1950 Mr. Universe who has starred in numerous Italian films. This exercise helped build Steve a titanic physique. Reeves performed the deadlift in a special way: instead of taking on the bar, he grabbed the edges of the plates, while bending his knees and hips. Lifting the bar under control, and at the same time, maintaining the deflection in the lower back, he broke the weight from the dead center. He then lowered the weight by bending at the waist and knees until the barbell was in its starting position on the ground.

“A really wide back can be developed by using a really wide grip,” said Reeves.

The bodybuilder claimed that this exercise contributed to the further expansion of his already wide back. Of course, it's hard to argue with the results achieved by one of the best athletes of his era. Reeves is said to have been able to perform this exercise with a weight of 150 kg.

This exercise for the development of the forearm can be used not only by bodybuilders, but also, for example, rock climbers.

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3. Dave Draper: dumbbell curl and press

Target: biceps and chest

Technique: “Lie down on an incline bench (15-20 degrees relative to the horizon). Take dumbbells in each hand, arms should be extended as much as possible to ensure maximum stretching of the muscles. Raise the dumbbells slowly and under control until they are at your shoulders. After that, change the position of the hands so that you can do a dumbbell bench press on the pectoral muscles. Stick to the technique of the exercise and the number of repetitions of 10-12 per set,” says Draper.

Two exercises, combined into one, greatly enhance the effect of the training.

Draper says this exercise is the best for warming up, for training multiple body parts, and for stimulating training progress. This exercise also involves the triceps and shoulders, these muscles have an “indirect” load. You need to be careful and carefully select the working weights, especially if you are a beginner.

“The very essence of the transition between the curl and the bench really grabs you,” Draper admitted. “At the beginning of the exercise, it seems easy, but in the end it becomes a difficult task to complete it to the end.” This can be especially felt when you perform the approach slowly and with strict technique.

Dave Draper - the star of the "golden era" of bodybuilding lifewallpaperz.com