Free weight is a type of equipment used for weight training , including barbells, dumbbells and kettle bells. Free weights, unlike workout machines, can be moved freely in any three dimensional space. Although they are bit costly but you can try them at gym. Free weights are more commonly referred to as dumbbells. You should work out with more weight and less repetitions if maximum muscles gain is you goal. Use more repetitions, but less weight if strength and flexibility is your goal. In this article, you will learn about five free weight exercises in detail.
Chest Press:
The chest has long been called the center piece of the upper body. With the Chest Press you need to lie on your back on a bench with your feet on the floor holding a free weight in each hand, palm on the top of each free weight, at your chest, with your elbows below your chest towards the ground. Raise both free weights straight up, hold, and return to starting position.
Free Weight Squats:
Free weight Squats are great for exercising the thigh and leg muscles. When properly executed, Squats encourage a healthy, whole-body muscle stimulation and is referred to by many as “the King of exercises”. With the free weights at your shoulders and using the legs and keeping your feet at a shoulder length stance, bend your knees and descend until the thighs are parallel to the floor. Extend the knees upward until the legs are straight again.
Biceps Curl:
The Biceps Curl is one of the best known weight training exercises. Start with your feet hip length apart, knees slightly bent and back straight. Hold a free weight in each hand, palms facing up and arms straight down at your sides. Start with one arm, putting your opposite hand below the arm that you will be working out at the armpit but grasping the back of the arm for support.
Keeping your elbow stationary raise arm to shoulder and then drop slowly to starting position. Complete five reps, then raise elbow 45 degrees and complete five more repetitions. After completing those, raise elbow to a 90 degree angle and complete five more repetitions. Repeat the same with other arm.
Bench Press Exercise:
One great free weight exercise aimed at positive muscle and strength gain is the Bench Press. To complete a successful Bench Press you should first lie down on you back facing up on the bench. And with the eyes facing up, hold the free weights over your head over the center/upper chest. Lower the weight to about mid-chest and reverse the action by pushing the free weights back up to starting position, and repeat.
Front Rise Exercise:
The Front Raise exercise will work the Deltoid muscle on the top of the shoulder. Standing with feet hip length apart, hold the free weights palms down at your thighs together as if you were using a barbell. Using both arms at once, raise free weights to just above the shoulders, hold for at least two seconds and lower back down to starting position at thighs.
