Blog, Blogger History and Other Knows?

Blog, Blogger History and Other Knows?

artBlog is short for "web log" is a form of a web application that resembles writings (published as a post) on a public web page. The writings are often published in inverse order (newest first new content and then followed by the content of a more long), although not necessarily so. Web sites such as this usually can be accessed by all users of the Internet in accordance with the topics and goals of the user's blog.

History

Media blog first in popular by Blogger.com, owned by PyraLab before PyraLab the acquisition of Google.com by the end of the year 2002. Since then, there are many applications of open source is that the development of the blog author.

Blogs have a function that varies, from a daily record, the media publications in a political campaign, to programs and media companies. Some of the blog maintained by a single author, while in part by several other authors. Many also have a weblog that features interaction with its visitors, who can approve its visitors to leave comments on the contents of the text published, but there is also a vice or a non-interactive.

Web sites that related to the weblog, or a total collection of weblog is often referred to as the blogosphere. When a wave of activity, information and opinions that are very large repeatedly shown for some very controversial subject, or occur in the blogosphere, it is often referred to as the storm blogstorm or blog.

Community Blogger

Community blog is a bond that's based on the similarity of the blogger-certain similarities, such as the origin of the same regions, the similarity in the campus, of the same hobbies, and so forth. The blogger who joined in blogger communities are often the activities together, such as coffee land.

To be able to join in the blogger community, usually have such requirements or rules that must be met to be able to enter the community, eg originating from a particular region.

Some blogger community is Blogger Regional Community, which is based on the regional Community Blogger or a specific area, the Community Blogger Non-Local, which usually form because of the same hobbies or the other, and Blogger Community Campus.

The types of blogs

* Political Blog: About the news, political activists, and all issues-based blog (as a campaign).

* Blog time: Disebut also online diary containing about someone's daily experience, complaints, poems or poetic, wicked idea, and talks a friend.

* Blog topics: Blog on about something, and focus on a particular discussion

* Blog health: More specific health information. Blog about health complaint contains most patients, the latest health news, information about health-information, etc..

* Blog literature: More known as litblog (Literary blog).

* Trip Blog: Focus on the criticism that told the story of the particulars of travel / traveling.

* Blog research: The issue of academic research, such as the latest news.

* Blog law: The issue of law or legal affairs; also referred to the blawgs (Blog Laws).

* Blog media: focus on the discussion or the lie to the media the consistency; usually only for newspaper or television network

* Blog religion: the religion of

* Blog education: Usually written by students or teachers.

* Blog togetherness: specific topics written by a particular group.

* Blog instructions (directory): Contains hundreds of links pages.

* Blog business: Used by employees or entrepreneurs for their business promotion activities

* Embodiment Blog: Focus on an object outside the man; such as a dog

* Blog gadfly (spam): Used for business promotion affiliate; also known as splogs (Spam Blogs)

Popular culture

Blog (English term for blogging) to be done almost every time to know the existence of the blog's owner. Also to find out which blogs treated (the template) or add the article. Now there are over 10 million blogs that can be found on the Internet. [Reference?], And can still grow again, because at this time there is a lot of software, tools, and other Internet applications that make it easier for the blogger (owner of a blog) to treat blogs.

Risk of crime

Because blogs are often used to write the day-to-day activities that occur on the author, or reflect the views of the author various topics that occurred and to share information - blogs are a source of information for hackers, identity thieves, detective, and others . Many files confidential and sensitive issue of writing found in blogs. This dipecatnya result in someone's office, blocked access, fined, and even arrested.

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What is a Blog? Step by Step Tutorial

What is a Blog? Step by Step

Step 1 : What is a Blog?

Blog is short for "web log" is a form of a web application that resembles writings (published as a post) on a public web page. The writings are often published in inverse order (newest first new content and then followed by the content of a more long), although not necessarily so. Web sites such as this usually can be accessed by all users of the Internet in accordance with the topics and goals of the user's blog.

Blog created by the designers the blog to work automatically and easy to operate, so for us, we are still confused with the programming language to create a website it does not matter. If you can make an email account on the internet, the blog is in making you believe I can.

Step 2 : How to create a blog

Like e-mail, create a blog we must also have an account first, so please register your first in the free blog providers (the hosting / domain free blog). Free blog provider is very much on the internet and there are some popular at this time is http://www.blogger.com, http://www.wordpress.com and http://blogsome.com.

In the opportunity this time I will be covered in the way of making blog http://www.blogger.com, Please click on the picture below to register.

Once you are on the site blogger.com, you will see the picture as the image above. Please do the following steps:

1. Click the arrow labeled "Create YOUR BLOG"

2. Email Address Please fill in with the email address you (certainly valid)

3. Fill in your email address again earlier in the form Retype email address

4. Enter the password you want in the form Enter a password

5. Fill in your password again earlier in the form Keyik reset the password (the password)

6. Content Display Name with the name you want to show

7. Write the text contained in the Word Verification form. Marked TIK / check box on any posts on the edge and I accept the Terms of Service.

8. Click on the picture arrow labeled "CONTINUE"

9. Enter the blog title that you want (in the future could change again) in the form Blog Title

10. Write the name of your site in the form Blog address (URL)

11. Write any posts that are displayed on the verification form Verification words, if the picture is complete click the arrow labeled "CONTINUE".

12. Choose an image (template) that you want (in the future could change again), and click the image arrow labeled "CONTINUE"

13. Once out any posts "Your blog has been created." Click on the picture arrow labeled "FROM POST". Please write you at your convenience, if it is finished click the "PUBLISH POST".

Step 3 :  Content (Content) blog:

For beginners, it is usually confused when they make a list of what to fill in the (post) in a blog. Content (content) of a blog, of course, is up to the owner of the blog itself, is like poetry in content, perjalan life, engineering, or whatever. So here I suggest, fill your blog with interest and expertise hoby or your own, because, of course, outside there are so many people that the same interests and of course its hoby with you, so that they will be interested to read your writings.

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Remote-learning technology just isn't good enough and won't be soon

Remote-learning technology just isn't good enough and won't be soon

Home schooling in the coronavirus pandemic has been the time for educational technology to shine, but flaws have meant it hasn't lived up to its promise, says Justin Reich

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Cable Rope Push-Down: 2 Sets Of 50 Reps (Superset with Standing Cable Curl) Jeremy Dutra, Triceps,Workout,Arm Workout,Cable,Rope,Push-Down,Superset,Standing,Curl

Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Tutorial,Posts,Sport Teacher,Useful Text,Chest,Jeremy Dutra, Triceps,Workout,Arm Workout,Cable,Rope,Push-Down,Superset,Standing,Curl

Cable Rope Push-Down: 2 Sets Of 50 Reps

(Superset with Standing Cable Curl)

As soon as you finish your first set of curls, jump right into the rope push-downs and again, do as many as you can. No need to rush these—make sure your form is intact and be intentional with every rep.

"Remember: time under tension, control your eccentrics, and intensity," Dutra says. "It comes down to how far you're willing to push your mind."

Read More

Standing Cable Curl: 2 Sets Of 50 Reps (Superset with Cable Rope Push-Down)

Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Tutorial,Posts,Sport Teacher,Useful Text,Chest,Jeremy Dutra, Triceps,Workout,Arm Workout,Standing,Cable,Curl,Superset,Rope,Push-Down

Standing Cable Curl: 2 Sets Of 50 Reps

(Superset with Cable Rope Push-Down)

 The finisher here is going to be 100 reps in 2 sets! Grab an EZ-bar for the biceps curls, and if you have Fat Gripz, throw those on, too! Do as many reps as you can in the first set, and whatever doesn't get done, you have to finish in the second set—try to get at least 50 reps the first time around! Choose your weight wisely.

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Single-Arm Machine Preacher Curl: 3-4 Sets Of 8-10 Reps

Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Tutorial,Posts,Sport Teacher,Useful Text,Chest,Jeremy Dutra, Triceps,Workout,Arm Workout,Single,Arm,Machine,Preacher,Curl,Superset,Seated,Dip

Single-Arm Machine Preacher Curl: 3-4 Sets Of 8-10 Reps

(Superset with Seated Machine Dip)

Superset number four is the machine preacher curl and the machine dip. Most people sit down at a preacher curl machine and perform the movement with both arms at the same time. Dutra shows you how to do the iso-lateral version and hit each arm separately.

Turn your body to your left so that you are facing perpendicular to the pad. Place your right arm on the pad and reach for the right handle. Complete a regular preacher curl, keeping your chest open and fully extending your arm. Dutra points to his working muscle with his left hand as he performs his working sets to help guide his brain and facilitate the mind-muscle connection. Repeat on the left side.

Another tip: Keep your palm open, rather than gripping the handle. When you take a full grip, your forearm is flexed and gets the brunt of the work rather than the biceps. As soon as the biceps starts to fail, you can self-spot if you need to.

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Seated Machine Dip: 3-4 Sets Of 8-10 Reps Jeremy Dutra, Triceps,Workout,Arm Workout,Seated,Machine,Dip,Single,Preacher,Curl

Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Tutorial,Posts,Sport Teacher,Useful Text,Chest,Jeremy Dutra, Triceps,Workout,Arm Workout,Seated,Machine,Dip,Single,Preacher,Curl

Seated Machine Dip: 3-4 Sets Of 8-10 Reps

(Superset with Single-Arm Machine Preacher Curl)

You'll notice that the handles will rotate on most dip machines, offering a wider or narrower grip option. The wider setting will activate more chest, while the narrow grip will blast your triceps mercilessly.

Keep your shoulders down, away from your ears, and push through your palms. You may feel that you need to go heavier on these, but if you slow the tempo, you'll be surprised at how much the intensity increases!

Read More

Triceps Bar Hammer Curl: 3-4 Sets Of 8-10 Reps Jeremy Dutra, Triceps,Workout,Arm Workout,Bar,Hammer,Curl,Grip,Bench,Press

Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Tutorial,Posts,Sport Teacher,Useful Text,Chest,Jeremy Dutra, Triceps,Workout,Arm Workout,Bar,Hammer,Curl,Grip,Bench,Press

Triceps Bar Hammer Curl: 3-4 Sets Of 8-10 Reps

(Superset with Triceps Bar Close-Grip Bench Press)

Your next superset is the hammer curl and close-grip bench press, both done with a triceps bar (also called a football bar). This really targets the long head of the biceps. Keep your elbows fixed at your sides as you curl, squeeze, and hold for a second at the top. No fewer than 10 reps here!

If your gym doesn't have one of these bars, you can perform a regular neutral-grip hammer curl with dumbbells.

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Lying Dumbbell Triceps Extension: 3-4 Sets Of 8-10 Reps

Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Tutorial,Posts,Sport Teacher,Useful Text,Chest,Jeremy Dutra, Triceps,Workout,Arm Workout,Lying,Dumbbell,Cable, Straight,Bar, Curl,

Lying Dumbbell Triceps Extension: 3-4 Sets Of 8-10 Reps

(Superset with Cable Straight-Bar Curl)

Lie back on a bench and start with the dumbbells directly overhead and your arms straight. Slowly lower your arms to about a 45-degree angle. Lower the dumbbells behind your head, hinging at the elbows. Keep your abs tight and the rest of your body rigid.

"If you're doing your workout while talking on your phone or having conversations, the intensity is not there," Dutra says. "You need to up that intensity if you want to break past plateaus. Welcome the pain—it's going to make you better."

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Cable Straight-Bar Curl: 3-4 Sets Of 8-10 Reps Jeremy Dutra, Triceps,Workout,Arm Workout, Cable Straight, Bar Curl, Lying Dumbell, Dumbbell

Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Tutorial,Posts,Sport Teacher,Useful Text,Chest,Jeremy Dutra, Triceps,Workout,Arm Workout, Cable Straight, Bar Curl, Lying Dumbell, Dumbbell

Cable Straight-Bar Curl: 3-4 Sets Of 8-10 Reps

(Superset with Lying Dumbbell Triceps Extension)

Dutra explains that the more open your hand is on this exercise, the more you can emphasize the entire biceps and build thickness. He chooses cables frequently because of the constant tension they provide.

His set-up tips: Stand farther away from the tower and keep your elbow out in front of you, as if you were doing a preacher curl. Again, start light, and perform no fewer than 12 reps in that first set.

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V-Bar Push-Down: 3-4 Sets Of 8-10 Reps Jeremy Dutra, Triceps,Workout,Arm Workout,V-Bar, Push-Down, Dumbbell Curl

Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Tutorial,Posts,Sport Teacher,Useful Text,Chest,Jeremy Dutra, Triceps,Workout,Arm Workout,V-Bar, Push-Down, Dumbbell Curl

V-Bar Push-Down: 3-4 Sets Of 8-10 Reps

(Superset with Standing Alternating Dumbbell Curl)

Dutra notes that he doesn't have his workout written down or his phone with him—all he has is how he feels. Again, his first set is light. Make sure you're standing with your hips back to give yourself room to complete the full range of motion and that you control the weight throughout the movement.

"The contraction is important, but it's all about how you control the eccentric portion," he says.

It's not a complete rep if you're not entirely contracting your triceps at the bottom. Dutra does a couple of partial reps at the end of the working sets, too. Remember, it's all about feel!

Read More

Standing Alternating Dumbbell Curl: 3-4 Sets Of 8-10 Reps Dutra,Chest, Triceps,Workout,Arm Workout

Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Tutorial,Posts,Sport Teacher,Useful Text,Jeremy Dutra,Chest, Triceps,Workout,Arm Workout

Standing Alternating Dumbbell Curl: 3-4 Sets Of 8-10 Reps

(Superset with V-Bar Push-Down)

Standing Alternating Dumbbell Curl

"My philosophy is start light, build up to a working weight, do that working weight for 2 sets, and then drop the weight down," Dutra says.

That means the first set is really an extension of his warm-up for the first set. Get the pump and sweat going, and let your body know it's time to work. You'll see that he rotates his palms on his curls, but as he enters his working sets, he performs them with palms facing up the whole time. This helps keep tension on the biceps, even as the other arm is working.

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Want guns like Dutra? Better take note of his workout philosophy:

Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Tutorial,Posts,Sport Teacher,Useful Text,Jeremy Dutra,Chest, Triceps,Workout,Arm Workout

If you've seen other workouts by Jeremy Dutra, you know he's not one to stick to a rigid rep and set scheme. The EVL-sponsored athlete and IFBB pro is about to take you to school with a superset-heavy arm routine that will pump you up like no other.

Want guns like Dutra? Better take note of his workout philosophy:

Train by feel, not with strict reps.

Start light, ramp up to heavy weight.

Do 3-4 working sets per exercise.

Perform 8-10 reps per set.

For your warm-up, you'll do two banded exercises: the band biceps curl and the band overhead extension. The goal with resistance bands is to force blood into the muscle and squeeze hard on every contraction. That way, when you get to your working sets, the mind-muscle connection is already there.

"The pump should be there to start the workout—you don't get the pump in the workout," Dutra says. "Warm-ups will help you prevent injury, too."

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The Best Damn Arm Workout with Jeremy Dutra

Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Tutorial,Posts,Sport Teacher,Useful Text,Jeremy Dutra,Chest, Triceps,Workout,Arm Workout

The Best Damn Arm Workout with Jeremy Dutra

No matter how you feel about arm day, you can't build a well-rounded physique without it, and it should be as intense as any other training session. EVL-sponsored athlete Jeremy Dutra has the workout you need to make that happen!

If you've seen other workouts by Jeremy Dutra, you know he's not one to stick to a rigid rep and set scheme. The EVL-sponsored athlete and IFBB pro is about to take you to school with a superset-heavy arm routine that will pump you up like no other.

Want guns like Dutra? Better take note of his workout philosophy:

Train by feel, not with strict reps.

Start light, ramp up to heavy weight.

Do 3-4 working sets per exercise.

Perform 8-10 reps per set.

For your warm-up, you'll do two banded exercises: the band biceps curl and the band overhead extension. The goal with resistance bands is to force blood into the muscle and squeeze hard on every contraction. That way, when you get to your working sets, the mind-muscle connection is already there.

"The pump should be there to start the workout—you don't get the pump in the workout," Dutra says. "Warm-ups will help you prevent injury, too."

Technique Tips

Standing Alternating Dumbbell Curl: 3-4 sets of 8-10 reps

(Superset with V-Bar Push-Down)

"My philosophy is start light, build up to a working weight, do that working weight for 2 sets, and then drop the weight down," Dutra says.

That means the first set is really an extension of his warm-up for the first set. Get the pump and sweat going, and let your body know it's time to work. You'll see that he rotates his palms on his curls, but as he enters his working sets, he performs them with palms facing up the whole time. This helps keep tension on the biceps, even as the other arm is working.

V-Bar Push-Down: 3-4 sets of 8-10 reps

(Superset with Standing Alternating Dumbbell Curl)

Dutra notes that he doesn't have his workout written down or his phone with him—all he has is how he feels. Again, his first set is light. Make sure you're standing with your hips back to give yourself room to complete the full range of motion and that you control the weight throughout the movement.

"The contraction is important, but it's all about how you control the eccentric portion," he says.

It's not a complete rep if you're not entirely contracting your triceps at the bottom. Dutra does a couple of partial reps at the end of the working sets, too. Remember, it's all about feel!

Cable Straight-Bar Curl: 3-4 sets of 8-10 reps

(Superset with Lying Dumbbell Triceps Extension)

Dutra explains that the more open your hand is on this exercise, the more you can emphasize the entire biceps and build thickness. He chooses cables frequently because of the constant tension they provide.

His set-up tips: Stand farther away from the tower and keep your elbow out in front of you, as if you were doing a preacher curl. Again, start light, and perform no fewer than 12 reps in that first set.

Lying Dumbbell Triceps Extension: 3-4 sets of 8-10 reps

(Superset with Cable Straight-Bar Curl)

Lie back on a bench and start with the dumbbells directly overhead and your arms straight. Slowly lower your arms to about a 45-degree angle. Lower the dumbbells behind your head, hinging at the elbows. Keep your abs tight and the rest of your body rigid.

"If you're doing your workout while talking on your phone or having conversations, the intensity is not there," Dutra says. "You need to up that intensity if you want to break past plateaus. Welcome the pain—it's going to make you better."

Triceps Bar Hammer Curl: 3-4 sets of 8-10 reps

(Superset with Triceps Bar Close-Grip Bench Press)

Your next superset is the hammer curl and close-grip bench press, both done with a triceps bar (also called a football bar). This really targets the long head of the biceps. Keep your elbows fixed at your sides as you curl, squeeze, and hold for a second at the top. No fewer than 10 reps here!

If your gym doesn't have one of these bars, you can perform a regular neutral-grip hammer curl with dumbbells.

Triceps Bar Close-Grip Bench Press: 3-4 sets of 8-10 reps

(Superset with Triceps Bar Hammer Curl)

Dutra explains that if you come down past 90 degrees with your elbows, your chest is going to start to take over, when the goal here is to work the triceps. Be diligent about stopping at 90 degrees to keep the tension on the triceps, and squeeze them at the top of the movement.

Again, if you don't have this exact bar, substitute with the neutral-grip dumbbell bench press.

"When you want to put the weight down, think again," he says. "These will burn a lot."

Single-Arm Machine Preacher Curl: 3-4 sets of 8-10 reps

(Superset with Seated Machine Dip)

Single-Arm Machine Preacher Curl

Superset number four is the machine preacher curl and the machine dip. Most people sit down at a preacher curl machine and perform the movement with both arms at the same time. Dutra shows you how to do the iso-lateral version and hit each arm separately.

Turn your body to your left so that you are facing perpendicular to the pad. Place your right arm on the pad and reach for the right handle. Complete a regular preacher curl, keeping your chest open and fully extending your arm. Dutra points to his working muscle with his left hand as he performs his working sets to help guide his brain and facilitate the mind-muscle connection. Repeat on the left side.

Another tip: Keep your palm open, rather than gripping the handle. When you take a full grip, your forearm is flexed and gets the brunt of the work rather than the biceps. As soon as the biceps starts to fail, you can self-spot if you need to.

Seated Machine Dip: 3-4 sets of 8-10 reps

(Superset with Single-Arm Machine Preacher Curl)

You'll notice that the handles will rotate on most dip machines, offering a wider or narrower grip option. The wider setting will activate more chest, while the narrow grip will blast your triceps mercilessly.

Keep your shoulders down, away from your ears, and push through your palms. You may feel that you need to go heavier on these, but if you slow the tempo, you'll be surprised at how much the intensity increases!

Standing Cable Curl: 2 sets of 50 reps

(Superset with Cable Rope Push-Down) The finisher here is going to be 100 reps in 2 sets! Grab an EZ-bar for the biceps curls, and if you have Fat Gripz, throw those on, too! Do as many reps as you can in the first set, and whatever doesn't get done, you have to finish in the second set—try to get at least 50 reps the first time around! Choose your weight wisely.

Cable Rope Push-Down: 2 sets of 50 reps

(Superset with Standing Cable Curl)

As soon as you finish your first set of curls, jump right into the rope push-downs and again, do as many as you can. No need to rush these—make sure your form is intact and be intentional with every rep.

"Remember: time under tension, control your eccentrics, and intensity," Dutra says. "It comes down to how far you're willing to push your mind."

Read More

Jeremy Dutra,

Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Tutorial,Posts,Sport Teacher,Useful Text,Jeremy Dutra,Chest, Triceps,Workout,

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Reverse-Grip Push-Down Olympus Lyfestyle,WBFF Bikini Diva,Maaxx West, Woman Bodybuilder,Chest, Triceps,Workout,Reverse-Grip Push-Down

Bodybuilder, Fitness, Muscle Woman,Article,Bodybuilding,Tutorial,Posts,Sport Teacher, Useful Text,Olympus Lyfestyle,WBFF Bikini Diva,Maaxx West, Woman Bodybuilder,Chest, Triceps,Workout,Reverse-Grip Push-Down

Reverse-Grip Push-Down

Now, change up the push-downs slightly. Grab an EZ-bar attachment to replace the rope. You can use a straight-bar attachment if an EZ-bar is not available, but the EZ-bar will be more comfortable for your wrists.

Hold the attachment at the ends of the bar with an underhand grip. This targets the medial head of the triceps, while the rope push-down hits more of the lateral head. Perform the reverse-grip push-downs with the same rep scheme and technique as used on the rope push-downs.

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Rope Push-Down Olympus Lyfestyle,WBFF Bikini Diva,Maaxx West,

Bodybuilder, Fitness, Muscle Woman,Article,Bodybuilding,Tutorial,Posts,Sport Teacher, Useful Text,Olympus Lyfestyle,WBFF Bikini Diva,Maaxx West, Woman Bodybuilder,Chest, Triceps,Workout,Rope Push-Down

Rope Push-Down

Time to blast the triceps again. Grab a rope attachment and set the pulley at the top of the cable tower. Start with your elbows at slightly less than a 90-degree angle and bring the rope down, focusing on moving the weight with your triceps. Get a good squeeze at the bottom before controlling the weight back up to the start.

Follow the previously described protocol, doing 5 slow positive reps, 5 slow negative reps, and blasting the triceps to failure to finish each set.

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Cable Fly Olympus Lyfestyle,WBFF Bikini Diva,Maaxx West,

Bodybuilder, Fitness, Muscle Woman,Article,Bodybuilding,Tutorial,Posts,Sport Teacher, Useful Text,Olympus Lyfestyle,WBFF Bikini Diva,Maaxx West, Woman Bodybuilder,Chest, Triceps,Workout,Cable Fly

Cable Fly

Another classic chest movement with a twist! You'll perform your first 10 reps as you normally see this exercise done, pressing forward in a controlled manner. The cables will help you maintain tension on the chest muscles and keep your core braced.

After you complete these, readjust your position so that you are pushing the handles from a wide grip with palms facing down. Instead of bringing the handles out in front of your chest, bring them downward toward the floor until they meet in the center in front of you for another 10 reps.

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Triceps Dip, Olympus Lyfestyle,WBFF Bikini Diva,Maaxx West, Woman Bodybuilder,

Bodybuilder, Fitness, Muscle Woman,Article,Bodybuilding,Tutorial,Posts,Sport Teacher, Useful Text,Olympus Lyfestyle,WBFF Bikini Diva,Maaxx West, Woman Bodybuilder,Chest, Triceps,Workout,Triceps Dip

Triceps Dip

Hop on the dip bar, or use a dip machine if you need assistance on this movement. If you don't have a dip machine, you can also hang a large band across the dip bar handles and rest your knees in it as a way of assisting you in doing the reps with good form.

No matter which setup you use, keep your elbows tucked in close to your body, not flared out, as you perform the downward portion. This will help protect your shoulder joints from being compromised. Once your elbows reach a 90-degree angle, press up through your palms until your elbows are completely extended.

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Bench Press, Olympus Lyfestyle,WBFF Bikini Diva,Maaxx West, Woman Bodybuilder,

Bodybuilder, Fitness, Muscle Woman,Article,Bodybuilding,Tutorial,Posts,Sport Teacher, Useful Text,Olympus Lyfestyle,WBFF Bikini Diva,Maaxx West, Woman Bodybuilder,Chest, Triceps,Workout,Bench Press

Bench Press

Now you'll move into a compound lift with the classic barbell bench press. Take a grip that's slightly wider than shoulder width—or even wider if that feels more comfortable when you press. Reps 1-5 will be a slow tempo on the eccentric portion of the lift (count 5 seconds in your head), and reps 6-10 will be a slow count on the concentric portion of the lift.

For the bench press, it's important to maintain a tight upper back—this will help make the pressing movement easier and keep your shoulders stable, which helps prevent injury. A useful cue to help you stay tight is to think about "bending the bar" as you bring it down to your chest.

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