If you missed out the first and second parts of underrated exercises, then here is the link of the first one and here is the link of the second one.
Now coming to the third and final part of this series in which we have presented you such underrated exercises that will help you in remaining motivated throughout your workout journey.
This article is for you if your answer is yes to the questions asked below.
- Tired of doing the same exercises over and over again. Bored of following a set pattern of exercises?
- Want to feel motivated once again and re-ignite the spark in your workout?
Then incorporate these underrated exercises stated below and incorporate them into your workouts to make them more fun.
Kettlebells have been in the fitness industry for quite some years now and most fitness enthusiasts even use these instead of the traditional dumbbells. Now coming to this exercise, a Kettlebell Swing is designed to improve your horizontal force generation.
In other words, it is a power development exercise that is done by sprinters to awaken their joints before a workout session. Although, this exercise mainly generates power from the glute, however it is also a great exercise for your upper and lower back.
This movement resembles of that of a pendulum and when performed correctly, it works your additional stabilizer muscles too.
Master Proper Form:
The chances of suffering from an injury are extremely great in this exercise so do not perform this movement until you have mastered its proper form or get ready to hurt your knees and lower back.
How To Perform This Exercise?
- Hold the kettlebell in both hands and assume a squatted position on the floor.
- Then by generating power through your hips, swing the kettlebell in the air and take it above your head.
- Hold for a second and then come back to the starting position. Do 2-3 sets of 10-12 repetitions and choose a light weight if you are beginner.
Performed with a set of dumbbells, a Rear-Delt Fly is the most under-appreciated exercises for your back muscles. Moreover, it also stabilizes your muscles that gives the added benefit of making your spine, hips and abs more powerful.
Plus, this movement also stretches your chest and shoulders and is also a great warm-up exercise before or in between shoulder exercises. Furthermore, if you want to test the strength of your arms and shoulders, this movement will allow you to do exactly that.
However, the key is to use a lighter weight in the first set and then gradually building on it to avoid shoulder injuries.
How to perform this exercise?
- Stand straight with your legs open slightly wider than your hips.
- Now, hold a dumbbell in each hand by your side and choose a weight that will allow you to perform 7-12 repetitions in a set.
- Now bend your legs, then your torso forward while at the same time, extending your hands below your body facing each other.
- Then exhale and slowly raise both arms to your sides and squeezing your shoulder blades while doing this movement.
- Do 3-5 sets of 7-12 repetitions with proper breathing and form.
Nothing builds huge pecs like a set of Plate Squeezes. It’s an old-school movement that focuses on your inner-chest, doing a Plate Squeeze can become your secret recipe to getting a well-defined chest.
Also, this is the best form of chest exercise for hard-muscle gainers. As, this exercise stimulates your inner chest muscles and allows them to generate enough tendency to help them start growing.
The key is to get a good squeeze from this exercise and this can only be done if you follow the proper form while doing this exercise.
How To Perform This Exercise?
- Grab the plate with both hands from the outside or simply interlock your middle fingers into the hole of the plate and grab it tightly.
- After you have gripped the plate, elevate it and bring it towards your chest.
- Now while standing simply, move the plate back and forth while keeping your pecs tight and exhaling and inhaling during this movement.
- Normally, a 45lb plate is used in this exercise but if you lack in grip and arm strength then use a lighter weight with which you can easily perform 8-12 repetitions.
So, this was our list of underrated weighted exercises. If you want to add some more exercises to this list feel free to leave a comment down below.