Equinox: West Hollywood

Chest and Upper-Back Workout for Men

The chest and upper-back muscles are antagonistic, meaning while one is working, the other is resting. Combining your chest work with exercises for the rhomboids, lats and mid-traps of your upper back is one way you can cut down your workout time without lowering intensity. While your chest gets a break, your upper back works and vice versa. Keep an even balance of exercises between the two groups and mix up your rep ranges for a strength and muscle-building upper-body workout.

Simply the Chest
Basic compound moves, such as presses are dips, are the most economical way to work your chest as they hit all the muscle fibers and allow you to lift the most weight. Trainer Barry Lumsden recommends performing the majority of your presses on an incline, as this focuses on the upper pecs -- an under-developed area for most men. A 30-degree incline on pressing movements will suffice.

Back to Basics
Multi-joint compound moves are also the most effective way to train your upper back. The upper back actually works in two planes -- horizontally and vertically -- and you should include exercises for each. Make lat pull-downs your go-to vertical exercise, or if you're strong enough, switch these for chin-ups. The Men's Fitness website advises switching between different chin-up variations, such as close-grip, weighted, negatives -- where you perform the downward movement as slowly as possible -- and pull-ups holding a towel. For your horizontal moves, any machine, cable, barbell or dumbbell row will do the trick.

Getting Super
One of the beauties about training your chest and upper back in the same session is that you can superset exercises by performing a chest move and then a back move with minimal rest in between. This isn't a necessity, but it can give your motivation a boost, save time and increase intensity, notes trainer and fitness model Greg Merritt.

Real Results Routine
Perform all your sets in the five to 15 repetition range. The lower end of this spectrum is optimal for strength gains, and the higher you go, the more you're training for muscular endurance. Somewhere in the middle is best for muscle growth. A sample session that hits all three goals could be doing five sets of six reps on bench presses and weighted chin-ups, followed by four sets of eight to 10 incline dumbbell presses and barbell rows, and then finishing with dips and seated cable rows, both for two to three sets of 12 to 15.

What Is a Good Routine to Start on a Weight Bench?

If you've been eyeing that weight bench and wondering how you're supposed to use it for strength training, don't worry -- it's not as difficult as those heavy lifters might make it look. As you get started, you should be focusing your energy on learning a few exercises that will help you strengthen the major muscles in various areas of your body. Learn a few basic moves to start and then branch out as you gain more confidence and strength.

Bench Press
Perhaps the most common use for the weight bench is bench presses, though they're far from the only workout option. Bench press exercises focus on the muscles of the chest, including the pectoralis major and minor. To do the exercise, start in a supine position, with both feet planted flat on the floor and your back flat against the bench. Hold the barbell just in front of your chest -- or in the case of dumbbells, hold them just in front of your shoulders. Then press the weight upward until your arms are straight, creating tension in the pectoralis muscles of the chest. In the up position, the bar or dumbbells should be positioned over the upper chest. Lower back to the starting position and then repeat the entire motion a total of 12 to 15 times.

Dumbbell Fly
Try using your weight bench to do dumbbell flyes, which also target the pectoral muscles. Lie on your back on the bench. Hold a pair of dumbbells with your arms extended straight above your chest and your palms facing one another. Then "fly" your arms open so that they're in a "T" position at your sides, keeping your elbows slightly bent and your palms pointed toward the ceiling. When you feel a stretch in your chest muscles, you've moved your arms wide enough and it's OK to move them back to the starting position. Do a set of 12 to 15 repetitions.

Dumbbell Pullover
Another way to target your pectoralis major is with dumbbell pullovers. Start by lying down on the bench, perpendicular to the bench, so that only your upper back rests on the cushion. Straighten your back to maintain a flat torso and rest your feet flat on the floor. Hold a single dumbbell in both hands over your head and with your arms straight. Then pull from that overhead position to just above your chest. Your elbows should be bent a little throughout the movement. Move back to the starting position and then complete a 12- to 15-repetition set.

Abdominal Workout
The ideal strength-training routine needs to work all major muscle groups, so it's a good idea to find other ways to incorporate the bench. A basic plank exercise helps to strengthen the entire upper body, including the abdominals, quadriceps and chest. Do it by placing your feet on the bench and your hands on the floor, moving up to a position in which your body is face-down and in a long straight line. Hold that position for 30 seconds at a time, or make it more difficult by walking your hands backward until your upper and lower body are at a 90-degree angle from one another and then walk forward again. Repeat the motion a total of 12 to 15 times. Also for the abs, try lying on the floor with your calves resting on the top of the bench. Then do a set of 20 crunches.

Jump Training for Legs
For the legs, use the bench for jump training. Jump up onto the bench with both feet -- or one foot at a time -- and then jump down, turn around and jump right back up, repeating the motion 15 times. This is a form of plyometrics that can help you build leg strength as well as explosive power.

Doing It Right
One key to a successful weight-training program is to lift the right amount of weight. The "right" amount of weight, as you might have guessed, is going to be different for everyone. Finding the right weight is going to take some trial and error in the beginning, but as a general rule, you should lift enough weight to cause your muscles to feel fatigued at the end of a 12-repetition set. For the bench press, that might be 40 pounds, including the weight of the bar. For the fly, that might involve lifting two 15-pound dumbbells. As a beginner, start with a weight that seems manageable and don't choose a heavier weight just to keep up with others. Have a spotter or coach help you, if possible, ensuring that you're doing the exercises safely and effectively. Start out doing just one set of each exercise. After a week or so of doing these exercises three days a week, you can add a second set.

As You Progress
After a few weeks of doing this routine, you can officially stop calling yourself a beginner. If you've stuck it out three days a week, you should start to notice changes in your body, such as more muscle mass and more strength. To keep making progress, you're going to have to change your exercises so that your muscles don't become adapted to the routine. If you want to stick to a routine that only involves the weight bench and doesn't incorporate other free weights or machines, you can change the angle of your bench and then do your flyes and presses in an inclined or declined position. This is one way to help avoid muscle adaptation to the exercises. After a few weeks, switch it up again and move back to the flat bench, or switch to an incline if you previously were doing a decline.

Quadriceps Tendinitis Exercises With Foam Rollers

Tendinitis is the inflammation of a tendon. Most of the time it occurs from overuse, or progressing your workout too aggressively, too fast. If you suffer from chronic quadriceps tendinitis, consider doing exercises at home with a foam roller. If the tendinitis is associated with contraction knots, or trigger points, the foam roller will help ease the pain in your quadriceps.

Quadriceps
The quadriceps refer to four muscles of the front thigh: re**us femoris, vastus lateralis, vastus medialis and vastus intermedius. The re**us femoris is the most superficial of the four and lies in the middle of the thigh on top of the vastus intermedius. The vastus medialis stretches adjacent to the inner thigh, and the vastus lateralis stretches adjacent to the iliotibial band. The re**us femoris flexes the hip, because its origin is at the anterior inferior iliac spine. The three vastus muscles have an origin at the superior anterior portion of the femur. All four muscles insert into the patellar/quadriceps tendon and extend the knee.

Re**us Femoris
The re**us femoris foam roller exercise will focus on releasing contraction knots throughout the re**us femoris. This helps restore normal length to the muscle and facilities stretching, which will alleviate the inflammation in the tendon. Go down to the floor and place your lower thighs on top of the foam roller. On your elbows, do an army crawl toward the foam roller. The foam roller will roll up your thighs. Then do an army crawl away from the foam roller; the foam roller will roll down your thighs. Do not roll over your knees.

Vastus Medialis and Lateralis
With your lower thighs on the foam roller and your elbows on the floor, turn your hips to the left so that the outer portion of your left leg and your right inner thigh is touching the roller. Army crawl toward the foam roller so that it rolls up your thighs. Then army crawl away from the foam roller so that it rolls down your thighs. Continue for 3 minutes then repeat on the other side. Gradually increase your time by 3 minute intervals.

Iliotibial Band
Because the vastus lateralis lies adjacent to the iliotibial band, the vastus lateralis can fuse to the fascia of the iliotibial band in very active individuals. This can cause many mechanical problems within the knee, making the patellar/quadriceps tendon prone tendinitis. Therefore, when treating quadriceps tendinitis with the foam roller, it becomes imperative to treat the iliotibial band. Lie on your left elbow in a side plank position with your legs together on top of the foam roller. With the help of your right hand, do an army crawl away and then toward the foam roller. Repeat on the other side.

Rounded Inner-Chest Exercises

A thick, full, round inner chest evokes power and virility -- and is a game changer in many sports. Four exercises specifically target the inner pectorals: the close-grip bench press, pectoral fly, cable crossover and medicine ball pushup. You will develop a complete and balanced chest by performing these exercises.

Close-Grip Bench Press
The close-grip bench press is the foremost exercise for developing inner-chest muscles. As a multi-joint exercise, the close-grip bench press allows for heavier lifting, which places tremendous stress on your muscles, leading to massive gains. Start by lying on a bench with your hands on the bar shoulder-width apart. Breathe in and lower the weight to your chest without touching it as you count to three. Pushing the bar away from your chest, breathe out for three seconds and fully extend your arms. Stay within a 10- to 12-repetition range. Repetitions should always be executed with challenging weights. You can vary your sets, but try to do at least four.

Pectoral Fly Machine
This exercise works a single joint -- your shoulder. It is an isolation movement that focuses direct muscular stress on the inner and outer pectorals. Do 10 to 12 repetitions for four sets, with weight that requires enough effort to achieve a burn at the conclusion of every set. Sit on the pectoral fly machine, and place your arms at 45 degrees on either side of the handles. Breathe out and push both handles simultaneously until they meet directly in front of your chest. Hold for two seconds, squeeze your chest and slowly release.

Cable Crossover
Cable crossovers -- depending on the angle from which you use them -- can transfer emphasis to the upper, inner, side or lower portion of your chest. Stand at the midpoint of the machine with your feet shoulder-width apart. Grasp the handles making sure that the locking mechanisms are positioned at the top. Bend slightly at your waist, and maintain that position throughout. With a slight bend at your elbows, draw both handles together to waist level while exhaling. Squeeze your chest for a two count and slowly release while inhaling. Perform 10 to 12 repetitions with weight heavy enough to cause muscle fatigue and burn toward the end of every set.

Medicine Ball Pushups
You can do this very effective yet easy exercise anywhere. Assume a prone pushup position. Place a medicine ball -- any weight will do -- under your hands to ensure a close grip. Allow your elbows to fall naturally to your sides. Breathe in for a count of three as you lower yourself to the ball. Breathe out for three seconds as you push upward. Your leg spacing should be the same as for a standard pushup -- shoulder-width apart. Keep your head in a neutral position, your back straight and your stomach tight.

Muscle That Stretches Across the Front Upper Chest

Spanning across the front of your upper chest is the pectoralis major muscle, which is responsible for performing a variety of movements at the shoulder joint. There are exercises that you can use to work the pectoralis major, as well as ways to modify the exercises to better isolate the upper portion of the muscle.

Upper Chest Muscle
The pectoralis major actually consists of two sections, including the sternal and clavicular head. The clavicular head is located at the upper chest. It originates up at the middle half of the front of your clavicles and then runs out to each of your shoulders, inserting at the top of your upper arm bone.

Muscle's Responsibilities
The clavicular head of the pectoralis major is primarily involved in shoulder transverse adduction and flexion. Shoulder transverse adduction is the squeezing of your upper arms together towards the centerline of your body, while shoulder flexion means that your arms lift up in front of you. It often works alongside your anterior deltoid, which is the front section of the major shoulder muscle during shoulder flexion. The clavicular head of the pectoralis major also assists with shoulder internal rotation.

Exercises to Target
To develop strength and size in the clavicular head of the pectoralis major, incorporate incline chest press and incline fly into your workouts. Both exercises are done on a bench set to a 45- to 60-degree angle. Recline back on the bench with the weights in your hand. Incline chest press involves pushing the weights over your head until your arms are fully extended. The incline fly involves beginning with your arms extended over your upper chest and then opening your arms out to your sides until they’re about parallel to the floor. Completing these exercises while reclining back is what makes them primarily work the upper chest. If you were to do the chest press or fly while lying flat on your back, you’d be primarily working the sternal head.

Breathing Involvement
According to Loyola University’s Medical Education Network, the pectoralis major is also involved in forced inspiration. When you take a deep breath in and your upper arms are positioned in abduction, your pectoralis major contracts to pull your ribs up towards your upper arms. This helps increase the size of the thoracic cavity so that more air can come in and fill the lungs.

How to Build the Inner Upper Part of Your Chest

The muscles of your chest include the pectoralis minor, a small muscle that goes from the ribs to near the armpit, and the two muscles of the pectoralis major. The clavicular portion of the pectoralis major starts along the clavicle and extends to the upper arm, while the sternal portion starts along the sternum and ribs and extends outward to the upper arm. At least part of both the clavicular and sternal portions of the pectorals originate in the inner and upper portions of the chest, so to strengthen and tone that area, you'll need to focus on exercises that address either one or both of these muscles. Some of the exercises are the same, but the angle at which you do them will be slightly different.

Bench Press
Step 1
Set your bench at a flat angle to work the sternal portion of the pectoralis first. This is a larger muscle group, so the flat bench press will have a bigger impact on your overall strength and physique than the incline bench press.

Step 2
Lie down on the bench with your knees bent, feet flat on the floor and your upper chest, above your ni***es, just under the bench press bar.

Step 3
Grasp the bar in an overhand grip, meaning your knuckles will face away from you. Your hands should be shoulder-width apart.

Step 4
Press the bar upward until your arms are straight but not locked.

Step 5
Lower the bar down to your mid chest slowly and carefully.

Step 6
Repeat the entire motion 10 to 12 times and then carefully set the barbell back on the rack. It's helpful to have a spotter nearby to help you get the barbell back safely.

Step 7
Get off the bench and adjust the bench so that it is set at an angle, with the back of the bench in front of the barbell rack. Start with a 45-degree angle, but for the sake of variety -- which helps avoid muscle adaptation -- change the angle slightly every few weeks.

Step 8
Ask your spotter to hand you the bar to complete a set of incline bench presses, again pressing the bar overhead and allowing it to come down near your mid chest. Have your spotter re-rack the barbell after you've completed 10 to 12 repetitions.

Dumbbell Fly
Step 1
Set a dumbbell on either side of a decline bench. A decline bench typically has a set of rollers near the top to allow your knees to rest upon it and will be of a length that allows your head to rest near the bottom of the bench's padding. The decline dumbbell fly targets the sternal portion of the pectoralis major, while the incline will target the clavicular portion.

Step 2
Hold onto the sides of the bench as you swing your knees over the padding at the top and hook your feet under the foot-hold rollers just beyond the top of the bench. Lean to each side to pick up a dumbbell in each hand. Immediately raise the dumbbells above your chest, with your arms straight over your chest and your palms facing one another.

Step 3
Lower each arm out to its side, keeping your elbows slightly bent, until your arms and chest form a "T" shape and you feel a tugging in your chest.

Step 4
Raise your arms back to the starting position, allowing the dumbbells to nearly touch one another, and then repeat the entire motion 10 to 12 times.

Step 5
Take the dumbbells with you as you move to the incline bench -- which can be the same adjustable bench you used for the bench press. Since the decline bench had your head at the bottom, the incline bench will have your head at the top.

Step 6
Start with a dumbbell in each hand, palms facing each other, in a position with your arms overhead just above your chest. Open your arms into that "T" position, once again stopping when you feel a tugging in your chest. Repeat the entire motion a total of 10 to 12 times and then set the dumbbells down carefully.

Push-Ups
Step 1
Locate a sturdy platform that is about waist high. As with the other exercises, start with the exercise that works the larger, sternal portion of the pectoralis major; in this case, that is the incline push-up. This will be followed by the decline push-up, which targets the clavicular portion.

Step 2
Place your hands on the edge of the platform, about shoulder-width apart. Step back and straighten your arms, moving yourself into a plank position with your arms straight and your trunk and legs in a long, straight line. You may need to adjust your position farther forward or back to allow for straight arms and a straight torso and leg position. Spread your feet a few inches apart.

Step 3
Keep your body straight as you bend your elbows and lower your chest toward the platform. Stop when your chest is a few inches from the platform. Maintain a tight abdomen to avoid arching your back.

Step 4
Press back to the starting position slowly and carefully and then repeat the entire motion a total of 10 to 12 times.

Step 5
Switch positions so that your feet are elevated and resting on the platform and your hands are resting on the floor, about shoulder-width apart. This is a challenging form of the push-up, so if you're not ready for it, try a slightly less dramatic platform elevation, using a couch or sturdy chair instead of a waist-high platform.

Step 6
Keep your trunk and legs in a long straight line as you lower your chest toward the floor, stopping when your chest is a few inches from the floor. Tighten your abdominals as you press your body back to the starting position, avoiding arching your back. Repeat the motion 10 to 12 times.

Butt Plumping Exercises

The gluteus maximus is the largest muscle in the human body. The gluteus maximus, gluteus minimus and gluteus medius make up the muscles of our buttocks. These muscles are essential for basic movements such as walking, sitting and lifting. Performing exercises to enhance the size of your buttocks also promotes muscle and bone strength.

B***y Balancing
You'll need a pair of dumbbells and a platform at least a foot tall to perform this exercise, known as a unilateral lunge. Place the platform at least 2 feet behind you, so that your back is facing it. While holding your dumbbells in each hand, place the top of your right foot on the bench. Dip your body down into a lunge while keeping your right foot up on the platform. Your left leg should bend at the knee as you dip down. Hold this pose for a second before coming up. Straighten up your left leg and bring your right leg up off the platform so that your thigh is parallel with the floor. Maintain balance with your left leg for a second or two before returning your right leg to the starting position. Do three sets of at least 12 repetitions for each leg, resting for 30 seconds between each set.

Sumo Squats
Squats are one of the more common butt enhancing exercises. Build upon this basic exercise with a dumbbell or kettlebell. Stand up straight with your legs about a foot apart. Hold your choice of weight in both hands right below your belly button. While keeping your back straight and pulling your shoulders back, bend at the knees and lower yourself into a sitting position. Your legs should be apart, almost like a sumo-wrestler stance. The weight should still be held between your legs, slightly above the height of your ankles. Rest in this position for a few seconds before using your quads, hamstrings and glutes to power back up to the starting position. Do at least 12 repetitions of this exercise.

Step It Up
This exercise requires the use of a barbell and bench. Place the appropriate weights and clamps onto a barbell. Stand a foot away from the bench, facing the side of it. Securely grasp the barbell and lift it up and over your head to rest it on your shoulders. Start with either foot of your choice and step it up onto the bench. Follow closely with your second leg. Stand up on the bench for a second before stepping back down and returning to your starting position, starting with your first foot. Throughout this exercise, it is important to keep your knees and feet pointing forward, as well as keeping your upper body straight. Do three sets of at least 12 repetitions for each leg. Work your glutes, quads and hamstrings even harder by standing closer to the bench.

Barbell Lunges
Doing lunges with a barbell works out muscles such as the glutes and quads. Place your desired weight on the barbell and secure it with a clamp. Stand up straight and place the bar behind your head, resting it on your shoulders. With a solid grip on the bar, extend your first foot out, bending at the knee as you lower your other knee toward the floor. The heel on your starting foot should contact the floor first, followed by the toes. Your toes and knees should always be facing forward. Go as low as you can with your non-starting leg, without touching your knee to the floor. Stay in this position for a second before powering up and returning to the starting position. Do not hunch your torso while performing this exercise. Longer lunges target your glutes, while shorter lunges target your quads. Do three sets of 12 repetitions for each leg.

Dance Exercise Class Ideas

If you're looking for a tough cardio workout, a dance exercise class can deliver. The movements are sometimes challenging to learn, but the demands can also be part of the fun. If you're thinking about starting a dance class, there are a number of different ideas to consider.

Zumba
Zumba is a popular dance exercise class that can push you to your limits and was founded in 2001. In a Zumba class, you workout to Latin-themed music and learn steps to dance moves like salsa and reggaeton. It is an interval-type of workout that switches between slower dance movements and faster moves. According to MayoClinic.com, some people prefer Zumba for its fun factor, which makes them want to come back.

Batuka
Batuka is a high-energy dance workout class with South American roots. The classes combine dance and martial arts moves, giving you a chance to work out all your major muscle groups. The class also has a mental health component that emphasizes positive thinking. The dance moves, which originate from Brazilian batucada, a samba-like dance form performed to lively group percussion, really get the heart pumping.

Belly Dancing
Belly dancing workouts can be done either as a belly dancing exercise class offered at a gym or at a belly dancing studio. Classes can be taken by advanced students or even people with no previous dance experience. Beginners learn basic movements, such as hip circles, shoulder and hip shimmies, figure-eights, undulation and snake arms. The classes are a complete cardio workout and can help participants lose weight, flatten their abs, tone muscles, achieve better balance and even improve their moods.

Hip Hop
Hip hop is another high-energy dance class that will draw a fitness crowd. The classes are typically offered at both beginner and advanced levels. You'll learn combinations of movements and dance routines set to upbeat music. The majority of the class is spent learning a routine, while you spend the last 10 minutes or so performing the choreography as a group. Music generally includes not only hip hop, but also club and pop music.

How to Do Deadlifts at Home

Whether it’s because of time or financial constraints, working out at a gym or health club isn’t for everyone. Still, you can perform a comprehensive workout routine right at home. Compound exercises -- which work more than one joint or muscle group at a time -- are particularly effective for home workouts. The deadlift, for example, works your glutes, lower back, core and hamstrings -- and with a few modifications it can be easily performed anywhere.

Step 1
Clear a space in your home that has ample room for working out. Make sure that you can move in a full range of motion without hitting any furniture or walls. Hang a mirror, if possible, to view your form while you are performing the deadlifts.

Step 2
Warm up for at least 10 minutes with moderately paced cardiovascular exercise. Options for a warm-up at home may include using stationary exercise equipment, jumping rope or jogging around the block.

Step 3
Perform the deadlifts with resistance methods that are easier to use at home, such as dumbbells and kettlebells. Substitute traditional weights, alternatively, with common household items such as water bottles or cans of food. Weigh the bottles or cans on your home scale so that you know your resistance levels. Use an amount of weight that allows you to perform eight to 12 repetitions with proper form.

Step 4
Stand with your side toward the mirror. Place the dumbbells, kettlebells or other form of resistance on the floor right in front of your feet. Stand with your feet hip-width apart. Bend your knees and hinge your hips back to squat down and pick up the weight. Keep your chest lifted, spine elongated, shoulders pressing down and abdominals engaged.

Step 5
Come to a standing position by straightening your knees and moving your hips forward. Keep your palms turned in toward your body and rest the weights alongside your thighs. Activate your abs constantly throughout the deadlift to protect your lower back.

Step 6
Bend your knees to squat down again. Lower the weights toward the floor, stopping at mid-shin. Keep the lower and upper back straight at the bottom of the deadlift. Glance in the mirror to make sure that your back is straight.

Foam Roller Exercises for IT Band

Whether you are an athlete or a couch potato, the iliotibial, or IT band, is one of the tightest areas of the body. One of the best things you can do to loosen the IT band is to use a foam roller. Foam rolling breaks up the knots and stretches the band, helping to properly align your legs and prevent injury in your knees and hips.

The IT Band
The IT band is a tendon that runs along the outside of the thigh from the pelvis to the top of the shin. The IT band is often tight because of walking or running on uneven terrain, not utilizing proper form when exercising, gaining weight quickly or being overweight. IT band tightness, which can increase your likelihood for injury, is often felt as pain in the outer thigh, just above the knee.

Using the Foam Roller
A foam roller is a firm, foam log about six inches in diameter. By using your body weight as resistance, the roller massages targeted knots when you roll it underneath affected areas. This is not a comfortable task. Remember that discomfort is O.K. when rolling; however, unbearable pain will only cause more damage. To use it, place the roller on the floor. Lie on top of it and roll back and forth along the sore or tight areas of your leg. Spend about 60 seconds on each part. Rolling several times a week is recommended.

Rolling the IT Band
Start by lying on your side with the roller under your hip and your body weight supported by your elbow. Use your arms and leg to gradually move your body so that the roller slowly rolls down the your leg. Stop just above your knee joint. As you get closer to your knee, you will have more sore spots. Pause on sore areas for up to a minute to help release the knots and then do short rolls back and forth over them. Roll back up towards your hip and repeat the pass several times, concentrating on areas that are especially tight. Repeat with the other leg. Perform this three to four times a week.

Time to Stretch
After rolling your IT bands, it is a good idea to stretch the areas. This is true when you foam roll any other body part, too. To stretch, stand with feet crossed over each other. Bend down, reaching your fingers towards your toes. Keep your body weight on the forward foot. To increase the stretch, lean toward side of the forward leg. Hold for 60 seconds and then repeat on the other leg.