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Many experienced weight lifters agree that compound exercises provide the optimum amount of benefit in the shortest time period. This method groups exercises to effect the greatest change for any one part of the body and is the easiest and best way to ensure you work every muscle in any particular group. When combined, the following four exercises develop the entire upper body as no other four exercises can, and fulfills the principal of compound exercises, where a single muscle group pushed to its limit. The intense exposure ensures you attain the maximum amount of benefit to the upper body group. Great results will quickly follow. Bench Press - Focusing on the triceps, shoulders and pectorals, this exercise is a classic. If you do not feel your pectorals stretching to their maximum as you lower the weight, you are doing something wrong. Always have a spotter with you during this exercise to provide any help you may require to change weights. Military Press - This exercise focuses on the shoulders. Grip the barbell securely with both hands to ensure you maximize the benefit to both shoulders. Try to fully fatigue the muscles by striving for maximum extension at every press. Dead Lifts - This exercise works the laterals, trapezoids, and shoulders to fully work the back. Try to lift with a slow steady motion. Lateral pull down - This exercises focuses on the laterals and benefits the shoulders. Maximum contraction of the laterals is achieved at completion of the pull down, followed by maximum extension as you reach to complete the lift.
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