today we're going to be highlighting how to isolate different muscle groups using
both bodyweight exercises and weights if you're looking at build muscle and improve your physique
this video is going to teach you different tools and methods to get the job done let's
start this calisthenics first bodybuilding video with the notorious biceps muscle hey everyone
Daniel Vardhan all here for fitness FA cues and I have to say that gymnastics rings are my go-to
training tool for isolating muscle groups with calisthenics for the bodyweight bicep curl take an
over grip on the Rings as this makes it possible to continuously use a full range of motion the
technique is pretty straight forward for this one keep the body tight like you would in a plank and
simply curl the hands and the wrists towards the face each rep I'm trying to be deliberate with the
range of motion tempo and contraction being used the elbow is extending straight at the bottom and
I'm getting a huge squeeze at the top of the curl in terms of tempo focus on a pause at the top of
the curl and lower down with control taking a few seconds when training the biceps with weights you
can't go wrong with the classic barbell bicep curl this exercise should be your go-to movement
for building bigger arms with weights why is it so good you're able to load the movement up
heavier than a traditional dumbbell curl which is a nice option for overload keep in mind form
over ego when training the biceps you'll want to be in control of the bar by getting a nice
squeeze at the top and a full stretch on the way down if you find that you need to swing
the weight to complete the rep you've gone too heavy just drop the weight to something that you
can manage you'll feel a better contraction and also pump in the arms most people's stuff around
for many years with poor form and poor choice of load you've got to be smart when it comes
to training and your biceps will thank you later for it when using gymnastics rings to train the
chest there is only a few main techniques that want you to understand as you lower down keep
the elbows behind the shoulders this encourages the elbows to stay closer to the sides which is
a safer and more comfortable position for the shoulders for bodybuilding purposes I'd also
recommend keeping the elbows bent by bending the arms you'll be able to get a nice stretch through
the pecs while minimizing unnecessary strain on the biceps and anterior shoulders of course our
goal is to work the chest when we're doing Flyers but we also need to use form which minimizes our
risk of injury lastly I'd recommend squeezing the hands towards each other at the top of every
rep the beauty of the chest fly is the stretch and squeeze action you're really going to feel
the chest working hard at the top especially when you're more than 10 reps deep into a set
as far as forms concerned for the dumbbell chest fly it's very similar to the ring version I will
mention that keeping the shoulder blades pinched together is really important for
feeling it in the chest if you're someone who always feels flies in their anterior delts or
shoulders you're likely not seeing the scapula or maintaining retraction during your set when
isolating muscles remember to use the right weight for you technique and sensation comes
first increasing weight comes second as you can see building muscle by bodyweight is definitely
possible if you know how our body by rings workout program is going to teach you how to
get bigger without weights sign up now to get results anywhere anytime to build complete size
in the shoulders training the rear delts is a must let me show you how when doing rear delt
flies with rings do your best to keep the elbows straight I find it helpful to think of forcefully
squeezing the shoulder blades together as well as pulling the hands as far apart as I physically can
using rings is ideal for working the back of the shoulders because you have complete freedom
over the setup a decline body setup is more challenging as is lowering the height of the
Rings keep in mind this is a very tough exercise to do especially with strict form even a small
adjustment to the setup can make things incredibly more difficult you're going to have to play around
with the setup to get things right for this one when it comes to training the rear delts with
weights there's definitely plenty of options I'm gonna take you through a few different examples in
this video the easiest way for beginners to get the job done is using the rear delt machine the
beauty of this setup is how incremental you can be with the loading there really is no excuse for not
finding the right amount and working hard another valuable option is the cable crossover holding the
cables with an alternate set up is really useful for training the rear delts you'll notice at the
start of the exercise each of my arms is crossing the midline of my body this places the rear delts
on stretch which increases the available range of motion because isolation exercises aren't terribly
challenging really be present during your set with the form you're using and contract really
hard at the end of each rep as the triceps make up a good 75 percent of your arms it makes sense to
pay attention to working this muscle get yourself into a push-up and we'll be doing overhead tricep
extensions using the Rings keep the core tight and avoid arching your back also make sure you're
leaning forward so the triceps are forced to work hard each rep the goal is for the head to
drop below the height of the Rings to get a full stretch through the triceps even when you get
tired towards the end of the set stay strict with the technique getting those elbows straight at the
top is going to make or break your results small details applied consistently add up to beat gains
the skull crusher is a great exercise for training the triceps as the arm is being
stretched overhead this exercise works all three heads of the tricep you'll have to play around
with the hand distance apart to find one which is comfortable for your shoulders most people
prefer to tuck the elbows towards the side when they're doing their skull Crusher's after you
finished your compound tricep exercises for the day such as dips overhead press or bench press a
few sets of skull crushers at the end is going to be really helpful for arm growth the traps
definitely play an important role in completing a physique let's see how to isolate them with
body weight and also weights here's a bodyweight exercise that everyone can use to train their
traps without any equipment the pike push-up shrug keeping the elbows straight we're going to isolate
elevation and depression of the scapula the most important part of this exercise is shrugging the
shoulders up towards the ears as hard as you can I'd recommend putting a timer on for 30
to 60 seconds and just going for it I guarantee you're going to feel a crazy burn in your traps
that you've probably never experienced before with this exercise that's the beauty of body
weight or calisthenics exercises no equipment and awesome results the dumbbell shrug is a standard
bodybuilding exercise you've probably seen or tried before as the range of motion is small
you have the luxury of using heavy dumbbells for this one shrug up and down with control stretch
and squeeze tolerate the burn and keep going having thick and strong forearms is the sign
of someone serious about their training let's find out how to make that happen hanging is a
super effective way to strengthen the forearms without using weights the forearms respond quite
well to high reps or long duration holes this means you need to approach your training with
this point in mind I'd recommend to building up to 2-minute holds using two arms you'll
be surprised to know how a weak grip reflects itself in other areas of your training if the
size of your forearms is lacking and pull-ups are tough you grip strength is definitely something
you should address once you've built some endurance on two arms it's time to work on
single arm hangs these are great because you can address any side to side weaknesses which are
normal for people to have single arm hanging is a great challenge and it will definitely result
in building bigger and stronger forearms the burn can be pretty intense when doing single arm grip
work but over time you'll learn to tolerate the feeling and improvements in your whole time or
the best way to keep yourself accountable and motivated static barbell holds are going to
train the forearms in a similar way to hang on a bar load the bar up as heavy as you can
and hold for time I'd recommend setting a timer for 30 to 60 seconds switching your mind off and
tolerating the burn keep progressing by adding more weight to the bar increasing hold time
or the number of sets that you use before you know it you'll have Popeye forearms with veins
bursting everywhere by taking grip and forearm training seriously if you found today's video
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