6 exercises to prepare you for the gym again

Are you eager to get back into strength training in the gym, to work out on machines and heavy dumbbells? Are you looking forward to the bench press, deadlift and more? That’s nice, but: room, room! Because: Strength training needs a solid basis.

In other words: in order to move a lot of weight, it is not enough to train individual muscles. It should rather be about improving their interaction and movement patterns.

Otherwise, you run the risk of injury and permanent discomfort. There is no point if you can bench 60 pounds but feel like you’re whacked the next day. Especially now, after the long corona break, special caution applies. You can read here how you can best prepare. By the way: This is how you train yourself slim and sporty in 8 weeks without any equipment.

How do I prepare for a workout in the gym?

Since you have probably not been able to train in a fully equipped gym in the last few months and are challenging your muscles with other exercises, it is important to work on the movement patterns and strength ranges that you need when you train in the gym again. By the way: Here you can read about the conditions under which you are allowed to train again in your state.

Because with exercises such as deadlifts, bench presses, squats, shoulder presses with gym equipment, the movement patterns are different than with bodyweight training. In order to make this change well, you should prepare your body with special exercises.

Which exercises prepare me for strength training in the gym?

For a good strength base and to be prepared for studio training, you should regularly integrate the following moves into your home training.

Build power in your straight arms

In order to perform exercises like deadlifts correctly and safely, it is important to move the barbell as controlled as possible. For this, the strength in your outstretched arms and shoulders is important. The best way to challenge this is with a stretch band, for example with Reverse flys down.

That’s how it’s done:

  1. Stand upright and shoulder width apart. Fasten an elastic band at shoulder height, hold one end in front of your hips with your arms stretched out in each hand. The thumbs point inwards
  2. Pull the straight arms back as far as possible, the palms are open in the end position and point forward. Pull the shoulders together, hold the tension briefly and then back

You can read here how you can protect yourself from Corona in the gym.

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Push-ups prepare your muscles for the bench press.

Ensure stability when bench press

When doing the bench press, you don’t move the barbell up in a straight line, but usually in a slight arc. In order to keep your deltoids with a similar movement pattern during training, it is recommended Variants of pushups:

That’s how it’s done:

  1. Go into the deep push-up position.
  2. From this position, slide the body forward. Hold briefly and then come back to the starting position.

Ensure better upper body posture

The biggest source of error when doing squats with weight is the posture of the upper body so that you can raise and lower the dumbbell in a controlled manner. You train the required upright posture with an upright chest and shoulder blades pulled back with the so-called Wall slides:

That’s how it’s done:

  1. Stand about a foot’s length in front of a wall, shoulder-width apart, and lean on your buttocks, back and head. Raise your arms straight above your head so that your shoulders, elbows and wrists are in contact with the wall. The closer the arms are to each other, the more difficult it becomes.
  2. Bend your arms slowly until your elbows are at least shoulder height. From the lowest possible position, slowly stretch your arms again.

Train mobility in the hips

You need mobility in your hips for many exercises. Therefore, you should regularly incorporate exercises for hip rotation and for your adductors, the muscle group on the inside of your thighs, into your training. For example: Turn your legs up in a lateral position with an elastic band.

That’s how it’s done:

  1. Lie on your left side. The calves are enclosed by a stretch band. Support your head on your left hand. Place your right hand on the floor in front of your chest. Bend your hips and knees 45 degrees each.
  2. Lift your right leg as high as you can without moving your pelvis. The feet do not lose contact with each other. Hold under tension for a short time and come back to the starting position. Switch sides in the next sentence.

Targeted training of shoulder strength

If you’re going to be doing exercises like overhead shoulder press anytime soon, you’ll need to keep exercising your shoulder girdle. For example with Push-ups on the wall.

That’s how it’s done:

  1. Get into the push-up position with your feet in front of a wall. Press the soles of your feet against the wall above your head, tense your core and find balance in the support.
  2. Bend your elbows until your chest is just off the floor. The body also forms a straight line below. Push up again.

The yoga studios are also allowed to reopen after being closed for weeks. We’ll tell you what to watch out for when getting back into the job.

Before you get fully back into (muscle building) training in the gym, you should work on mobility, posture and stability so that you can complete all exercises without injury. Our exercises will help you with this. You can find even more exercises for the whole body here.

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