The skinny on the six-pack how to get!!! AT HOME FREE

 The “Big 10” compound lifts, which are exercise routines that should be in every man’s exercise bible.

 Don't go to the gym just do these exercises at home using a large rock or make a barbell with a pipe and some cement on either end. There is no excuse not to exercise just because you have little money.  See the article on cheap barbells you can make at the links at the right side.

• Squat: a compound, full body exercise where one lifts weights from a bent knee position.

• Dead Lift: a loaded barbell is lifted off the ground from a stabilized, bent over position. It is one of the three canonical power lifting exercises, along with the squat and bench press. click the photo to enlarge

• Stiff Leg Dead Lift: like the dead lift but finishing the move with straight legs.

• Power Clean: a move that refers to the lifter explosively pulling the weight from the floor to a racked position across deltoids and clavicles.

• Clean and Press: a lift in which a barbell is raised from the floor to shoulder height where it is brought to rest and then, with a lunging movement by the lifter, is thrust overhead so the arms extend straight in the air. (Click photo to enlarge to read)

• Flat Bench Press: a lowering of the barbell to the level of the chest, then pushing it back up until the arm is straight.

The dumbbell fly exercise is a resistance exercise and is used by athletes to improve chest size and shape. This exercise is also called the chest fly, and mainly works on your pectoral muscles, which we commonly refer to as the chest muscles. No special equipment is required for this exercise- a bench and a pair of dumbbells is all you need. There are 3 ways to do this exercise- on a flat bench, on an inclined bench and on a declined bench. All these 3 ways target different areas of the chest muscles. Here we will describe how to perform the dumbbell fly on a flat bench.

Here are the steps to be undertaken to perform the flat bench dumbbell fly.

• Grab hold of a pair of dumbbells and a flat bench. Choose a weight lighter than what you believe or know you can pick. Its always better to start light and gradually add on weight.

• Lie with your back flat on the bench, and dumbbells in each hand. Keep your feet planted firmly on the ground.

• Bring the dumbbells up in front of you, so that the dumbbells are directly above your chest. Palms should be facing each other. This is the starting position.

• An important to keep in mind is the grip. Your thumb should be curled around the bar, so that the dumbbell does not slip out of your hand during the exercise.

• You should make sure that you dont lock your elbows when you bring the dumbbells in front of you. Also make sure that you have a spotter with you, just to avoid any accident.

• Now slowly bring your arms down towards your sides, in an arc-motion with the elbows slightly bent, till the dumbbells reach the level of your torso. Your arms should be perpendicular to your torso. Inhale as you do so.

• Lift the dumbbells back to the starting position, keeping your arms straight and elbows bent a little. Exhale as you bring the weights up.

• Incline Bench Press: same as bench-press but done while lying on an incline bench.

• Military Press: a move in which the barbell is lifted to shoulder height and then smoothly lifted overhead from there.  (Click photo to enlarge to read)

• Pull-up: an exercise consisting of chinning oneself on an elevated horizontal bar.

• Bent-over Row: is a variety of rowing exercise done with the torso bent and the dumbbell dropped down with extended arms and then pulled up.