Don't Be Intimidated If You Are New To The Bodybuilding Gym

Everyone has to start somewhere and that includes bodybuilders. Even the great champions such as Arnold Schwarzenegger, Ronnie Coleman, and Jay Cutler all had their first day at the gym as a novice weight lifter or bodybuilder. Often the initial goal of weight trainers differ at the start. For example, some start working out to enhance their sports career in football, baseball, or track. Others have a more personal motivation for working out with weights such as trimming fat or gaining muscle mass. Eventually when progress in the form of bulging muscle appear and the physique starts to come into shape the interest often turns to more advanced bodybuilding goals such as competing.

However, along the way all weight trainers need advice and help. Don't be intimidated by your fellow experienced gym members. You may be surprised, but most bodybuilders(there are always some jerks who won't) will be more than willing to spend a few moments with you for a spot, a correction of lifting form, or even posing advice. Their mindset is that that they were all in your shoes at one time and they want to promote and cultivate their chosen sport. Bodybuilding is a sport of gym camaraderie and you will soon be part of that fraternity when your face is seen enough times at the gym and you make friends with your fellow lifters who share a common goal. Someday soon you'll be the one assisting a beginner with a helpful smile!

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.