Supine Cable Flyes are a great substitute for the Bench Press

When bodybuilders are asked what is the best exercise for chest the answer is invariably the bench press, often thought of as the king of chest exercises. However, studies have found that the for the bench press your pecs are worked 60 - 80 percent less than the triceps and anterior(front) deltoids which translates to the pecs only perform 20% of the work during the bench press, hardly an impressive amount. In contrast supine cable flyes focus almost entirely on the pectoral muscles. Try a few sets and you will be surprised as to how effective this exercise is for blasting your pecs.


Here's how to perform the exercise:
Lie in the supine position on a flat bench between two pulleys set at shoulder level. Take a supinated or curl grip on the cables and begin with your arms spread wide and elbows straight. Leading with your elbows, pull your forearms up and close together as possible over your chest. Keep your forearms parallel and do not lead with your hands. Squeeze your pecs tightly in the fully contracted position and then lower back down slowly to the starting position and repeat for 3 - 4 sets of 10 - 15 reps.

Work Your Lower Back Safely with Weighted Hyperextensions

Working your lower back safely is of utmost importance for bodybuilding. A lower back injury can affect almost any exercise you would perform. If you stiff-legged deadlifts on a regular basis weighted hyperextensions are a great substitute which works the same area as effectively and more safely.

To perform this exercise properly lie face down across a horizontal hyperextension bench with your hips supported on the pad. Place your lower legs under the roller pads to stabilize your body in the horizontal position. Bend forward from your waist so that your upper body is hanging over the bench down towards the floor. Grab a barbell or weight and place it behind your neck. From this position, straighten all the way up from the waist and extend backward until your upper body is slightly past parallel to the floor. Hold this hyperextended position momentarily before lowering back down slowly and repeating. Perform three sets of 15 - 20 reps for optimal benefit.

Unique Fitness Concepts Provides Weightlifting Belts for SNL Skit

Unique Fitness Concepts had the pleasure to provide the weightlifting belts worn by Charles Barkley and Kenan during the Scared Straight skit originally aired on January 10, 2010. These belts are made from leather and are 6" wide for added support and to give the skits featured characters that wanted ominous look.

Perform the Right Cardio Exercises Prior to a Bodybuilding Contest

Make sure that you perform the right cardio exercise before a contest. Walking or treadmill work fall under that category. An example of a cardio exercise that you may want to steer clear of that last week is the stair stepper. When working on this machine you may burn calories at a quicker rate but it also may leave you with an unwanted gift of smooth quads due to significant lactic acid build up. Any cardio that you do not have to significantly bend your knees will work well during that last week. Remember to train smart and stay one step ahead of your competition.