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compound | abductors | Box Skip | push | You will need several boxes lined up about 8 feet apart; Begin facing the first box with one leg slightly behind the other; Drive off the back leg, attempting to gain as much height with the hips as possible; Immediately upon landing on the box, drive the other leg forward and upward to gain height and distance, leaping from the box; Land between the first two boxes with the same leg that landed on the first box; Then, step to the next box and repeat; | other | hamstrings | The Box Skip exercise uses a push force. The Box Skip exercise has a compound mechanic. The Box Skip exercise is performed with other equipment. The Box Skip exercise primarily targets the hamstrings muscle(s). The Box Skip exercise engages the abductors muscle(s) as secondary muscles. The Box Skip exercise is performed as such: You will need several boxes lined up about 8 feet apart; Begin facing the first box with one leg slightly behind the other; Drive off the back leg, attempting to gain as much height with the hips as possible; Immediately upon landing on the box, drive the other leg forward and upward to gain height and distance, leaping from the box; Land between the first two boxes with the same leg that landed on the first box; Then, step to the next box and repeat; |
compound | adductors | Box Squat | push | The box squat allows you to squat to desired depth and develop explosive strength in the squat movement; Begin in a power rack with a box at the appropriate height behind you; Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired; Begin by stepping under the bar and placing it across the back of the shoulders; Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders; Remove the bar from the rack, creating a tight arch in your lower back, and step back into position; Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development; Keep your head facing forward; With your back, shoulders, and core tight, push your knees and butt out and you begin your descent; Sit back with your hips until you are seated on the box; Ideally, your shins should be perpendicular to the ground; Pause when you reach the box, and relax the hip flexors; Never bounce off of a box; Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head; Continue upward, maintaining tightness head to toe; | barbell | quadriceps | The Box Squat exercise uses a push force. The Box Squat exercise has a compound mechanic. The Box Squat exercise is performed with barbell equipment. The Box Squat exercise primarily targets the quadriceps muscle(s). The Box Squat exercise engages the adductors muscle(s) as secondary muscles. The Box Squat exercise is performed as such: The box squat allows you to squat to desired depth and develop explosive strength in the squat movement; Begin in a power rack with a box at the appropriate height behind you; Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired; Begin by stepping under the bar and placing it across the back of the shoulders; Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders; Remove the bar from the rack, creating a tight arch in your lower back, and step back into position; Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development; Keep your head facing forward; With your back, shoulders, and core tight, push your knees and butt out and you begin your descent; Sit back with your hips until you are seated on the box; Ideally, your shins should be perpendicular to the ground; Pause when you reach the box, and relax the hip flexors; Never bounce off of a box; Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head; Continue upward, maintaining tightness head to toe; |
compound | abductors | Box Squat with Bands | push | Begin in a power rack with a box at the appropriate height behind you; Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension; If dumbbells are used, secure them so that they don't move; Also, ensure that the dumbbells you are using are heavy enough for the bands that you are using; Additional plates can be used to hold the dumbbells down; If more tension is needed, you can either widen the base on the floor or choke the bands; Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired; Begin by stepping under the bar and placing it across the back of the shoulders; Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders; Remove the bar from the rack, creating a tight arch in your lower back, and step back into position; Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development; Keep your head facing forward; With your back, shoulders, and core tight, push your knees and butt out and you begin your descent; Sit back with your hips until you are seated on the box; Ideally, your shins should be perpendicular to the ground; Pause when you reach the box, and relax the hip flexors; Never bounce off of a box; Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head; Continue upward, maintaining tightness head to toe; Use care to return the barbell to the rack; | barbell | quadriceps | The Box Squat with Bands exercise uses a push force. The Box Squat with Bands exercise has a compound mechanic. The Box Squat with Bands exercise is performed with barbell equipment. The Box Squat with Bands exercise primarily targets the quadriceps muscle(s). The Box Squat with Bands exercise engages the abductors muscle(s) as secondary muscles. The Box Squat with Bands exercise is performed as such: Begin in a power rack with a box at the appropriate height behind you; Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension; If dumbbells are used, secure them so that they don't move; Also, ensure that the dumbbells you are using are heavy enough for the bands that you are using; Additional plates can be used to hold the dumbbells down; If more tension is needed, you can either widen the base on the floor or choke the bands; Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired; Begin by stepping under the bar and placing it across the back of the shoulders; Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders; Remove the bar from the rack, creating a tight arch in your lower back, and step back into position; Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development; Keep your head facing forward; With your back, shoulders, and core tight, push your knees and butt out and you begin your descent; Sit back with your hips until you are seated on the box; Ideally, your shins should be perpendicular to the ground; Pause when you reach the box, and relax the hip flexors; Never bounce off of a box; Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head; Continue upward, maintaining tightness head to toe; Use care to return the barbell to the rack; |
compound | abductors | Box Squat with Chains | push | Begin in a power rack with a box at the appropriate height behind you; Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired; To set up the chains, begin by looping the leader chain over the sleeves of the bar; The heavy chain should be attached using a snap hook; Adjust the length of the lead chain so that a few links are still on the floor at the top of the movement; Begin by stepping under the bar and placing it across the back of the shoulders; Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders; Remove the bar from the rack, creating a tight arch in your lower back, and step back into position; Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development; Keep your head facing forward; With your back, shoulders, and core tight, push your knees and butt out and you begin your descent; Sit back with your hips until you are seated on the box; Ideally, your shins should be perpendicular to the ground; Pause when you reach the box, and relax the hip flexors; Never bounce off of a box; Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head; Continue upward, maintaining tightness head to toe; | barbell | quadriceps | The Box Squat with Chains exercise uses a push force. The Box Squat with Chains exercise has a compound mechanic. The Box Squat with Chains exercise is performed with barbell equipment. The Box Squat with Chains exercise primarily targets the quadriceps muscle(s). The Box Squat with Chains exercise engages the abductors muscle(s) as secondary muscles. The Box Squat with Chains exercise is performed as such: Begin in a power rack with a box at the appropriate height behind you; Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired; To set up the chains, begin by looping the leader chain over the sleeves of the bar; The heavy chain should be attached using a snap hook; Adjust the length of the lead chain so that a few links are still on the floor at the top of the movement; Begin by stepping under the bar and placing it across the back of the shoulders; Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders; Remove the bar from the rack, creating a tight arch in your lower back, and step back into position; Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development; Keep your head facing forward; With your back, shoulders, and core tight, push your knees and butt out and you begin your descent; Sit back with your hips until you are seated on the box; Ideally, your shins should be perpendicular to the ground; Pause when you reach the box, and relax the hip flexors; Never bounce off of a box; Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head; Continue upward, maintaining tightness head to toe; |
not applicable | not applicable | Brachialis (Self Myofascial Release) | static | Lie on your side, with your upper arm against the foam roller; The upper arm should be more or less aligned with your body, with the outside of the bicep pressed against the foam roller; Raise your hips off of the floor, supporting your weight on your arm and on your feet; Hold for 10-30 seconds, and then switch sides; | foam roll | biceps | The Brachialis (Self Myofascial Release) exercise uses a static force. The Brachialis (Self Myofascial Release) exercise is performed with foam roll equipment. The Brachialis (Self Myofascial Release) exercise primarily targets the biceps muscle(s). The Brachialis (Self Myofascial Release) exercise does not engage any secondary muscles. The Brachialis (Self Myofascial Release) exercise is performed as such: Lie on your side, with your upper arm against the foam roller; The upper arm should be more or less aligned with your body, with the outside of the bicep pressed against the foam roller; Raise your hips off of the floor, supporting your weight on your arm and on your feet; Hold for 10-30 seconds, and then switch sides; |
compound | triceps | Bradford (or Rocky) Presses | push | Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward); Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down; This is your starting position; Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms; Now lower the bar down to the back of the head slowly as you inhale; Lift the bar back up to the starting position as you exhale; Lower the bar down to the starting position slowly as you inhale; This is one repetition; Alternate in this manner until you complete the recommended amount of repetitions; | barbell | shoulders | The Bradford (or Rocky) Presses exercise uses a push force. The Bradford (or Rocky) Presses exercise has a compound mechanic. The Bradford (or Rocky) Presses exercise is performed with barbell equipment. The Bradford (or Rocky) Presses exercise primarily targets the shoulders muscle(s). The Bradford (or Rocky) Presses exercise engages the triceps muscle(s) as secondary muscles. The Bradford (or Rocky) Presses exercise is performed as such: Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward); Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down; This is your starting position; Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms; Now lower the bar down to the back of the head slowly as you inhale; Lift the bar back up to the starting position as you exhale; Lower the bar down to the starting position slowly as you inhale; This is one repetition; Alternate in this manner until you complete the recommended amount of repetitions; |
compound | not applicable | Butt-Ups | pull | Begin a pushup position but with your elbows on the ground and resting on your forearms; Your arms should be bent at a 90 degree angle; Arch your back slightly out rather than keeping your back completely straight; Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips; The end result will be that you'll end up in a high bridge position; Exhale as you perform this portion of the movement; Lower back down slowly to your starting position as you breathe in; Tip: Don't let your back sag downwards; Repeat for the recommended amount of repetitions; | body only | abdominals | The Butt-Ups exercise uses a pull force. The Butt-Ups exercise has a compound mechanic. The Butt-Ups exercise is performed with body only equipment. The Butt-Ups exercise primarily targets the abdominals muscle(s). The Butt-Ups exercise does not engage any secondary muscles. The Butt-Ups exercise is performed as such: Begin a pushup position but with your elbows on the ground and resting on your forearms; Your arms should be bent at a 90 degree angle; Arch your back slightly out rather than keeping your back completely straight; Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips; The end result will be that you'll end up in a high bridge position; Exhale as you perform this portion of the movement; Lower back down slowly to your starting position as you breathe in; Tip: Don't let your back sag downwards; Repeat for the recommended amount of repetitions; |
isolation | hamstrings | Butt Lift (Bridge) | push | Lie flat on the floor on your back with the hands by your side and your knees bent; Your feet should be placed around shoulder width; This will be your starting position; Pushing mainly with your heels, lift your hips off the floor while keeping your back straight; Breathe out as you perform this part of the motion and hold at the top for a second; Slowly go back to the starting position as you breathe in; | body only | glutes | The Butt Lift (Bridge) exercise uses a push force. The Butt Lift (Bridge) exercise has a isolation mechanic. The Butt Lift (Bridge) exercise is performed with body only equipment. The Butt Lift (Bridge) exercise primarily targets the glutes muscle(s). The Butt Lift (Bridge) exercise engages the hamstrings muscle(s) as secondary muscles. The Butt Lift (Bridge) exercise is performed as such: Lie flat on the floor on your back with the hands by your side and your knees bent; Your feet should be placed around shoulder width; This will be your starting position; Pushing mainly with your heels, lift your hips off the floor while keeping your back straight; Breathe out as you perform this part of the motion and hold at the top for a second; Slowly go back to the starting position as you breathe in; |
isolation | not applicable | Butterfly | pull | Sit on the machine with your back flat on the pad; Take hold of the handles; Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly; This will be your starting position; Push the handles together slowly as you squeeze your chest in the middle; Breathe out during this part of the motion and hold the contraction for a second; Return back to the starting position slowly as you inhale until your chest muscles are fully stretched; Repeat for the recommended amount of repetitions; | machine | chest | The Butterfly exercise uses a pull force. The Butterfly exercise has a isolation mechanic. The Butterfly exercise is performed with machine equipment. The Butterfly exercise primarily targets the chest muscle(s). The Butterfly exercise does not engage any secondary muscles. The Butterfly exercise is performed as such: Sit on the machine with your back flat on the pad; Take hold of the handles; Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly; This will be your starting position; Push the handles together slowly as you squeeze your chest in the middle; Breathe out during this part of the motion and hold the contraction for a second; Return back to the starting position slowly as you inhale until your chest muscles are fully stretched; Repeat for the recommended amount of repetitions; |
compound | shoulders | Cable Chest Press | push | Adjust the weight to an appropriate amount and be seated, grasping the handles; Your upper arms should be about 45 degrees to the body, with your head and chest up; The elbows should be bent to about 90 degrees; This will be your starting position; Begin by extending through the elbow, pressing the handles together straight in front of you; Keep your shoulder blades retracted as you execute the movement; After pausing at full extension, return to th starting position, keeping tension on the cables; You can also execute this movement with your back off the pad, at an incline or decline, or alternate hands; | cable | chest | The Cable Chest Press exercise uses a push force. The Cable Chest Press exercise has a compound mechanic. The Cable Chest Press exercise is performed with cable equipment. The Cable Chest Press exercise primarily targets the chest muscle(s). The Cable Chest Press exercise engages the shoulders muscle(s) as secondary muscles. The Cable Chest Press exercise is performed as such: Adjust the weight to an appropriate amount and be seated, grasping the handles; Your upper arms should be about 45 degrees to the body, with your head and chest up; The elbows should be bent to about 90 degrees; This will be your starting position; Begin by extending through the elbow, pressing the handles together straight in front of you; Keep your shoulder blades retracted as you execute the movement; After pausing at full extension, return to th starting position, keeping tension on the cables; You can also execute this movement with your back off the pad, at an incline or decline, or alternate hands; |
isolation | shoulders | Cable Crossover | push | To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand; Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you; Your torso should have a small forward bend from the waist; This will be your starting position; With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest; Breathe in as you perform this portion of the movement; Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint; Return your arms back to the starting position as you breathe out; Make sure to use the same arc of motion used to lower the weights; Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions; | cable | chest | The Cable Crossover exercise uses a push force. The Cable Crossover exercise has a isolation mechanic. The Cable Crossover exercise is performed with cable equipment. The Cable Crossover exercise primarily targets the chest muscle(s). The Cable Crossover exercise engages the shoulders muscle(s) as secondary muscles. The Cable Crossover exercise is performed as such: To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand; Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you; Your torso should have a small forward bend from the waist; This will be your starting position; With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest; Breathe in as you perform this portion of the movement; Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint; Return your arms back to the starting position as you breathe out; Make sure to use the same arc of motion used to lower the weights; Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions; |
isolation | not applicable | Cable Crunch | pull | Kneel below a high pulley that contains a rope attachment; Grasp cable rope attachment and lower the rope until your hands are placed next to your face; Flex your hips slightly and allow the weight to hyperextend the lower back; This will be your starting position; With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs; Exhale as you perform this portion of the movement and hold the contraction for a second; Slowly return to the starting position as you inhale; Tip: Make sure that you keep constant tension on the abs throughout the movement; Also, do not choose a weight so heavy that the lower back handles the brunt of the work; Repeat for the recommended amount of repetitions; | cable | abdominals | The Cable Crunch exercise uses a pull force. The Cable Crunch exercise has a isolation mechanic. The Cable Crunch exercise is performed with cable equipment. The Cable Crunch exercise primarily targets the abdominals muscle(s). The Cable Crunch exercise does not engage any secondary muscles. The Cable Crunch exercise is performed as such: Kneel below a high pulley that contains a rope attachment; Grasp cable rope attachment and lower the rope until your hands are placed next to your face; Flex your hips slightly and allow the weight to hyperextend the lower back; This will be your starting position; With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs; Exhale as you perform this portion of the movement and hold the contraction for a second; Slowly return to the starting position as you inhale; Tip: Make sure that you keep constant tension on the abs throughout the movement; Also, do not choose a weight so heavy that the lower back handles the brunt of the work; Repeat for the recommended amount of repetitions; |
compound | forearms | Cable Deadlifts | pull | Move the cables to the bottom of the towers and select an appropriate weight; Stand directly in between the uprights; To begin, squat down be flexing your hips and knees until you can reach the handles; After grasping them, begin your ascent; Driving through your heels extend your hips and knees keeping your hands hanging at your side; Keep your head and chest up throughout the movement; After reaching a full standing position, Return to the starting position and repeat; | cable | quadriceps | The Cable Deadlifts exercise uses a pull force. The Cable Deadlifts exercise has a compound mechanic. The Cable Deadlifts exercise is performed with cable equipment. The Cable Deadlifts exercise primarily targets the quadriceps muscle(s). The Cable Deadlifts exercise engages the forearms muscle(s) as secondary muscles. The Cable Deadlifts exercise is performed as such: Move the cables to the bottom of the towers and select an appropriate weight; Stand directly in between the uprights; To begin, squat down be flexing your hips and knees until you can reach the handles; After grasping them, begin your ascent; Driving through your heels extend your hips and knees keeping your hands hanging at your side; Keep your head and chest up throughout the movement; After reaching a full standing position, Return to the starting position and repeat; |
isolation | not applicable | Cable Hammer Curls With Rope Attachment | pull | Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it; Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary; Put your elbows in by your side and keep them there stationary during the entire movement; Tip: Only the forearms should move; not your upper arms; This will be your starting position; Using your biceps, pull your arms up as you exhale until your biceps touch your forearms; Tip: Remember to keep the elbows in and your upper arms stationary; After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position; Repeat for the recommended amount of repetitions; | cable | biceps | The Cable Hammer Curls With Rope Attachment exercise uses a pull force. The Cable Hammer Curls With Rope Attachment exercise has a isolation mechanic. The Cable Hammer Curls With Rope Attachment exercise is performed with cable equipment. The Cable Hammer Curls With Rope Attachment exercise primarily targets the biceps muscle(s). The Cable Hammer Curls With Rope Attachment exercise does not engage any secondary muscles. The Cable Hammer Curls With Rope Attachment exercise is performed as such: Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it; Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary; Put your elbows in by your side and keep them there stationary during the entire movement; Tip: Only the forearms should move; not your upper arms; This will be your starting position; Using your biceps, pull your arms up as you exhale until your biceps touch your forearms; Tip: Remember to keep the elbows in and your upper arms stationary; After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Cable Hip Adduction | pull | Stand in front of a low pulley facing forward with one leg next to the pulley and the other one away; Attach the ankle cuff to the cable and also to the ankle of the leg that is next to the pulley; Now step out and away from the stack with a wide stance and grasp the bar of the pulley system; Stand on the foot that does not have the ankle cuff (the far foot) and allow the leg with the cuff to be pulled towards the low pulley; This will be your starting position; Now perform the movement by moving the leg with the ankle cuff in front of the far leg by using the inner thighs to abduct the hip; Breathe out during this portion of the movement; Slowly return to the starting position as you breathe in; Repeat for the recommended amount of repetitions and then repeat the same movement with the opposite leg; | cable | quadriceps | The Cable Hip Adduction exercise uses a pull force. The Cable Hip Adduction exercise has a isolation mechanic. The Cable Hip Adduction exercise is performed with cable equipment. The Cable Hip Adduction exercise primarily targets the quadriceps muscle(s). The Cable Hip Adduction exercise does not engage any secondary muscles. The Cable Hip Adduction exercise is performed as such: Stand in front of a low pulley facing forward with one leg next to the pulley and the other one away; Attach the ankle cuff to the cable and also to the ankle of the leg that is next to the pulley; Now step out and away from the stack with a wide stance and grasp the bar of the pulley system; Stand on the foot that does not have the ankle cuff (the far foot) and allow the leg with the cuff to be pulled towards the low pulley; This will be your starting position; Now perform the movement by moving the leg with the ankle cuff in front of the far leg by using the inner thighs to abduct the hip; Breathe out during this portion of the movement; Slowly return to the starting position as you breathe in; Repeat for the recommended amount of repetitions and then repeat the same movement with the opposite leg; |
isolation | not applicable | Cable Incline Pushdown | pull | Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it; Grasp the straight bar attachment overhead with a pronated (overhand; palms down) shoulder width grip and extend your arms in front of you; The bar should be around 2 inches away from your upper thighs; This will be your starting position; Keeping the upper arms stationary, lift your arms back in a semi circle until the bar is straight over your head; Breathe in during this portion of the movement; Slowly go back to the starting position using your lats and hold the contraction once you reach the starting position; Breathe out during the execution of this movement; Repeat for the recommended amount of repetitions; | cable | lats | The Cable Incline Pushdown exercise uses a pull force. The Cable Incline Pushdown exercise has a isolation mechanic. The Cable Incline Pushdown exercise is performed with cable equipment. The Cable Incline Pushdown exercise primarily targets the lats muscle(s). The Cable Incline Pushdown exercise does not engage any secondary muscles. The Cable Incline Pushdown exercise is performed as such: Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it; Grasp the straight bar attachment overhead with a pronated (overhand; palms down) shoulder width grip and extend your arms in front of you; The bar should be around 2 inches away from your upper thighs; This will be your starting position; Keeping the upper arms stationary, lift your arms back in a semi circle until the bar is straight over your head; Breathe in during this portion of the movement; Slowly go back to the starting position using your lats and hold the contraction once you reach the starting position; Breathe out during the execution of this movement; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Cable Incline Triceps Extension | push | Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it; Grasp the straight bar attachment overhead with a pronated (overhand; palms down) narrow grip (less than shoulder width) and keep your elbows tucked in to your sides; Your upper arms should create around a 25 degree angle when measured from the floor; Keeping the upper arms stationary, extend the arms as you flex the triceps; Breathe out during this portion of the movement and hold the contraction for a second; Slowly go back to the starting position; Repeat for the recommended amount of repetitions; | cable | triceps | The Cable Incline Triceps Extension exercise uses a push force. The Cable Incline Triceps Extension exercise has a isolation mechanic. The Cable Incline Triceps Extension exercise is performed with cable equipment. The Cable Incline Triceps Extension exercise primarily targets the triceps muscle(s). The Cable Incline Triceps Extension exercise does not engage any secondary muscles. The Cable Incline Triceps Extension exercise is performed as such: Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it; Grasp the straight bar attachment overhead with a pronated (overhand; palms down) narrow grip (less than shoulder width) and keep your elbows tucked in to your sides; Your upper arms should create around a 25 degree angle when measured from the floor; Keeping the upper arms stationary, extend the arms as you flex the triceps; Breathe out during this portion of the movement and hold the contraction for a second; Slowly go back to the starting position; Repeat for the recommended amount of repetitions; |
compound | not applicable | Cable Internal Rotation | pull | Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable; Tip: If you can adjust the pulley's height, you can use a flat bench to sit on instead; Position the elbow against your side with the elbow bent at 90 degrees and the arm pointing towards the pulley; This will be your starting position; Pull the single hand cable attachment toward your body by internally rotating your shoulder until your forearm is across your abs; You will be creating an imaginary semi-circle; Tip: The forearm should be perpendicular to your torso at all times; Slowly go back to the initial position; Repeat for the recommended amount of repetitions and then repeat the movement with the next arm; | cable | shoulders | The Cable Internal Rotation exercise uses a pull force. The Cable Internal Rotation exercise has a compound mechanic. The Cable Internal Rotation exercise is performed with cable equipment. The Cable Internal Rotation exercise primarily targets the shoulders muscle(s). The Cable Internal Rotation exercise does not engage any secondary muscles. The Cable Internal Rotation exercise is performed as such: Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable; Tip: If you can adjust the pulley's height, you can use a flat bench to sit on instead; Position the elbow against your side with the elbow bent at 90 degrees and the arm pointing towards the pulley; This will be your starting position; Pull the single hand cable attachment toward your body by internally rotating your shoulder until your forearm is across your abs; You will be creating an imaginary semi-circle; Tip: The forearm should be perpendicular to your torso at all times; Slowly go back to the initial position; Repeat for the recommended amount of repetitions and then repeat the movement with the next arm; |
isolation | not applicable | Cable Iron Cross | push | Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand; Stand directly between both pulleys with your arms extended out to your sides; Your head and chest should be up while your arms form a T; This will be your starting position; Keeping the elbows extended, pull your arms straight to your sides; Return your arms back to the starting position after a pause at the peak contraction; Continue the movement for the prescribed number of repetitions; | cable | chest | The Cable Iron Cross exercise uses a push force. The Cable Iron Cross exercise has a isolation mechanic. The Cable Iron Cross exercise is performed with cable equipment. The Cable Iron Cross exercise primarily targets the chest muscle(s). The Cable Iron Cross exercise does not engage any secondary muscles. The Cable Iron Cross exercise is performed as such: Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand; Stand directly between both pulleys with your arms extended out to your sides; Your head and chest should be up while your arms form a T; This will be your starting position; Keeping the elbows extended, pull your arms straight to your sides; Return your arms back to the starting position after a pause at the peak contraction; Continue the movement for the prescribed number of repetitions; |
compound | not applicable | Cable Judo Flip | pull | Connect a rope attachment to a tower, and move the cable to the lowest pulley position; Stand with your side to the cable with a wide stance, and grab the rope with both hands; Twist your body away from the pulley as you bring the rope over your shoulder like you're performing a judo flip; Shift your weight between your feet as you twist and crunch forward, pulling the cable downward; Return to the starting position and repeat until failure; Then, reposition and repeat the same series of movements on the opposite side; | cable | abdominals | The Cable Judo Flip exercise uses a pull force. The Cable Judo Flip exercise has a compound mechanic. The Cable Judo Flip exercise is performed with cable equipment. The Cable Judo Flip exercise primarily targets the abdominals muscle(s). The Cable Judo Flip exercise does not engage any secondary muscles. The Cable Judo Flip exercise is performed as such: Connect a rope attachment to a tower, and move the cable to the lowest pulley position; Stand with your side to the cable with a wide stance, and grab the rope with both hands; Twist your body away from the pulley as you bring the rope over your shoulder like you're performing a judo flip; Shift your weight between your feet as you twist and crunch forward, pulling the cable downward; Return to the starting position and repeat until failure; Then, reposition and repeat the same series of movements on the opposite side; |
isolation | not applicable | Cable Lying Triceps Extension | push | Lie on a flat bench and grasp the straight bar attachment of a low pulley with a narrow overhand grip; Tip: The easiest way to do this is to have someone hand you the bar as you lay down; With your arms extended, position the bar over your torso; Your arms and your torso should create a 90-degree angle; This will be your starting position; Lower the bar by bending at the elbow while keeping the upper arms stationary and elbows in; Go down until the bar lightly touches your forehead; Breathe in as you perform this portion of the movement; Flex the triceps as you lift the bar back to its starting position; Exhale as you perform this portion of the movement; Hold for a second at the contracted position and repeat for the recommended amount of repetitions; | cable | triceps | The Cable Lying Triceps Extension exercise uses a push force. The Cable Lying Triceps Extension exercise has a isolation mechanic. The Cable Lying Triceps Extension exercise is performed with cable equipment. The Cable Lying Triceps Extension exercise primarily targets the triceps muscle(s). The Cable Lying Triceps Extension exercise does not engage any secondary muscles. The Cable Lying Triceps Extension exercise is performed as such: Lie on a flat bench and grasp the straight bar attachment of a low pulley with a narrow overhand grip; Tip: The easiest way to do this is to have someone hand you the bar as you lay down; With your arms extended, position the bar over your torso; Your arms and your torso should create a 90-degree angle; This will be your starting position; Lower the bar by bending at the elbow while keeping the upper arms stationary and elbows in; Go down until the bar lightly touches your forehead; Breathe in as you perform this portion of the movement; Flex the triceps as you lift the bar back to its starting position; Exhale as you perform this portion of the movement; Hold for a second at the contracted position and repeat for the recommended amount of repetitions; |
isolation | not applicable | Cable One Arm Tricep Extension | push | With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip; You should be standing directly in front of the weight stack; Now pull the handle down so that your upper arm and elbow are locked in to the side of your body; Your upper arm and forearm should form an acute angle (less than 90-degrees); You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance; This will be your starting position; As you contract the triceps, move the single handle attachment down to your side until your arm is straight; Breathe out as you perform this movement; Tip: Only the forearms should move; Your upper arms should remain stationary at all times; Squeeze the triceps and hold for a second in this contracted position; Slowly return the handle to the starting position; Repeat for the recommended amount of repetitions and then perform the same movement with the other arm; | cable | triceps | The Cable One Arm Tricep Extension exercise uses a push force. The Cable One Arm Tricep Extension exercise has a isolation mechanic. The Cable One Arm Tricep Extension exercise is performed with cable equipment. The Cable One Arm Tricep Extension exercise primarily targets the triceps muscle(s). The Cable One Arm Tricep Extension exercise does not engage any secondary muscles. The Cable One Arm Tricep Extension exercise is performed as such: With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip; You should be standing directly in front of the weight stack; Now pull the handle down so that your upper arm and elbow are locked in to the side of your body; Your upper arm and forearm should form an acute angle (less than 90-degrees); You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance; This will be your starting position; As you contract the triceps, move the single handle attachment down to your side until your arm is straight; Breathe out as you perform this movement; Tip: Only the forearms should move; Your upper arms should remain stationary at all times; Squeeze the triceps and hold for a second in this contracted position; Slowly return the handle to the starting position; Repeat for the recommended amount of repetitions and then perform the same movement with the other arm; |
isolation | forearms | Cable Preacher Curl | pull | Place a preacher bench about 2 feet in front of a pulley machine; Attach a straight bar to the low pulley; Sit at the preacher bench with your elbow and upper arms firmly on top of the bench pad and have someone hand you the bar from the low pulley; Grab the bar and fully extend your arms on top of the preacher bench pad; This will be your starting position; Now start pilling the weight up towards your shoulders and squeeze the biceps hard at the top of the movement; Exhale as you perform this motion; Also, hold for a second at the top; Now slowly lower the weight to the starting position; Repeat for the recommended amount of repetitions; | cable | biceps | The Cable Preacher Curl exercise uses a pull force. The Cable Preacher Curl exercise has a isolation mechanic. The Cable Preacher Curl exercise is performed with cable equipment. The Cable Preacher Curl exercise primarily targets the biceps muscle(s). The Cable Preacher Curl exercise engages the forearms muscle(s) as secondary muscles. The Cable Preacher Curl exercise is performed as such: Place a preacher bench about 2 feet in front of a pulley machine; Attach a straight bar to the low pulley; Sit at the preacher bench with your elbow and upper arms firmly on top of the bench pad and have someone hand you the bar from the low pulley; Grab the bar and fully extend your arms on top of the preacher bench pad; This will be your starting position; Now start pilling the weight up towards your shoulders and squeeze the biceps hard at the top of the movement; Exhale as you perform this motion; Also, hold for a second at the top; Now slowly lower the weight to the starting position; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Cable Rear Delt Fly | pull | Adjust the pulleys to the appropriate height and adjust the weight; The pulleys should be above your head; Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you; This will be your starting position; Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement; Pause at the end of the motion before returning the handles to the start position; | cable | shoulders | The Cable Rear Delt Fly exercise uses a pull force. The Cable Rear Delt Fly exercise has a isolation mechanic. The Cable Rear Delt Fly exercise is performed with cable equipment. The Cable Rear Delt Fly exercise primarily targets the shoulders muscle(s). The Cable Rear Delt Fly exercise does not engage any secondary muscles. The Cable Rear Delt Fly exercise is performed as such: Adjust the pulleys to the appropriate height and adjust the weight; The pulleys should be above your head; Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you; This will be your starting position; Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement; Pause at the end of the motion before returning the handles to the start position; |
isolation | not applicable | Cable Reverse Crunch | pull | Connect an ankle strap attachment to a low pulley cable and position a mat on the floor in front of it; Sit down with your feet toward the pulley and attach the cable to your ankles; Lie down, elevate your legs and bend your knees at a 90-degree angle; Your legs and the cable should be aligned; If not, adjust the pulley up or down until they are; With your hands behind your head, bring your knees inward to your torso and elevate your hips off the floor; Pause for a moment and in a slow and controlled manner drop your hips and bring your legs back to the starting 90-degree angle; You should still have tension on your abs in the resting position; Repeat the same movement to failure; | cable | abdominals | The Cable Reverse Crunch exercise uses a pull force. The Cable Reverse Crunch exercise has a isolation mechanic. The Cable Reverse Crunch exercise is performed with cable equipment. The Cable Reverse Crunch exercise primarily targets the abdominals muscle(s). The Cable Reverse Crunch exercise does not engage any secondary muscles. The Cable Reverse Crunch exercise is performed as such: Connect an ankle strap attachment to a low pulley cable and position a mat on the floor in front of it; Sit down with your feet toward the pulley and attach the cable to your ankles; Lie down, elevate your legs and bend your knees at a 90-degree angle; Your legs and the cable should be aligned; If not, adjust the pulley up or down until they are; With your hands behind your head, bring your knees inward to your torso and elevate your hips off the floor; Pause for a moment and in a slow and controlled manner drop your hips and bring your legs back to the starting 90-degree angle; You should still have tension on your abs in the resting position; Repeat the same movement to failure; |
isolation | not applicable | Cable Rope Overhead Triceps Extension | push | Attach a rope to the bottom pulley of the pulley machine; Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other); Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling; This will be your starting position; Slowly lower the rope behind your head as you hold the upper arms stationary; Inhale as you perform this movement and pause when your triceps are fully stretched; Return to the starting position by flexing your triceps as you breathe out; Repeat for the recommended amount of repetitions; | cable | triceps | The Cable Rope Overhead Triceps Extension exercise uses a push force. The Cable Rope Overhead Triceps Extension exercise has a isolation mechanic. The Cable Rope Overhead Triceps Extension exercise is performed with cable equipment. The Cable Rope Overhead Triceps Extension exercise primarily targets the triceps muscle(s). The Cable Rope Overhead Triceps Extension exercise does not engage any secondary muscles. The Cable Rope Overhead Triceps Extension exercise is performed as such: Attach a rope to the bottom pulley of the pulley machine; Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other); Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling; This will be your starting position; Slowly lower the rope behind your head as you hold the upper arms stationary; Inhale as you perform this movement and pause when your triceps are fully stretched; Return to the starting position by flexing your triceps as you breathe out; Repeat for the recommended amount of repetitions; |
compound | biceps | Cable Rope Rear-Delt Rows | pull | Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back; Attach a rope to the pulley and grasp it with an overhand grip; Your arms should be extended and parallel to the floor with the elbows flared out; Keep your lower back upright and slide your hips back so that your knees are slightly bent; This will be your starting position; Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides; Continue this motion as you exhale until the elbows travel slightly behind the back; Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion; Go back to the initial position where the arms are extended and the shoulders are stretched forward; Inhale as you perform this portion of the movement; Repeat for the recommended amount of repetitions; | cable | shoulders | The Cable Rope Rear-Delt Rows exercise uses a pull force. The Cable Rope Rear-Delt Rows exercise has a compound mechanic. The Cable Rope Rear-Delt Rows exercise is performed with cable equipment. The Cable Rope Rear-Delt Rows exercise primarily targets the shoulders muscle(s). The Cable Rope Rear-Delt Rows exercise engages the biceps muscle(s) as secondary muscles. The Cable Rope Rear-Delt Rows exercise is performed as such: Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back; Attach a rope to the pulley and grasp it with an overhand grip; Your arms should be extended and parallel to the floor with the elbows flared out; Keep your lower back upright and slide your hips back so that your knees are slightly bent; This will be your starting position; Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides; Continue this motion as you exhale until the elbows travel slightly behind the back; Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion; Go back to the initial position where the arms are extended and the shoulders are stretched forward; Inhale as you perform this portion of the movement; Repeat for the recommended amount of repetitions; |
compound | not applicable | Cable Russian Twists | pull | Connect a standard handle attachment, and position the cable to a middle pulley position; Lie on a stability ball perpendicular to the cable and grab the handle with one hand; You should be approximately arm's length away from the pulley, with the tension of the weight on the cable; Grab the handle with both hands and fully extend your arms above your chest; You hands should be directly in-line with the pulley; If not, adjust the pulley up or down until they are; Keep your hips elevated and abs engaged; Rotate your torso away from the pulley for a full-quarter rotation; Your body should be flat from head to knees; Pause for a moment and in a slow and controlled manner reset to the starting position; You should still have side tension on the cable in the resting position; Repeat the same movement to failure; Then, reposition and repeat the same series of movements on the opposite side; | cable | abdominals | The Cable Russian Twists exercise uses a pull force. The Cable Russian Twists exercise has a compound mechanic. The Cable Russian Twists exercise is performed with cable equipment. The Cable Russian Twists exercise primarily targets the abdominals muscle(s). The Cable Russian Twists exercise does not engage any secondary muscles. The Cable Russian Twists exercise is performed as such: Connect a standard handle attachment, and position the cable to a middle pulley position; Lie on a stability ball perpendicular to the cable and grab the handle with one hand; You should be approximately arm's length away from the pulley, with the tension of the weight on the cable; Grab the handle with both hands and fully extend your arms above your chest; You hands should be directly in-line with the pulley; If not, adjust the pulley up or down until they are; Keep your hips elevated and abs engaged; Rotate your torso away from the pulley for a full-quarter rotation; Your body should be flat from head to knees; Pause for a moment and in a slow and controlled manner reset to the starting position; You should still have side tension on the cable in the resting position; Repeat the same movement to failure; Then, reposition and repeat the same series of movements on the opposite side; |
isolation | not applicable | Cable Seated Crunch | pull | Seat on a flat bench with your back facing a high pulley; Grasp the cable rope attachment with both hands (with the palms of the hands facing each other) and place your hands securely over both shoulders; Tip: Allow the weight to hyperextend the lower back slightly; This will be your starting position; With the hips stationary, flex the waist so the elbows travel toward the hips; Breathe out as you perform this step; As you inhale, go back to the initial position slowly; Repeat for the recommended amount of repetitions; | cable | abdominals | The Cable Seated Crunch exercise uses a pull force. The Cable Seated Crunch exercise has a isolation mechanic. The Cable Seated Crunch exercise is performed with cable equipment. The Cable Seated Crunch exercise primarily targets the abdominals muscle(s). The Cable Seated Crunch exercise does not engage any secondary muscles. The Cable Seated Crunch exercise is performed as such: Seat on a flat bench with your back facing a high pulley; Grasp the cable rope attachment with both hands (with the palms of the hands facing each other) and place your hands securely over both shoulders; Tip: Allow the weight to hyperextend the lower back slightly; This will be your starting position; With the hips stationary, flex the waist so the elbows travel toward the hips; Breathe out as you perform this step; As you inhale, go back to the initial position slowly; Repeat for the recommended amount of repetitions; |
isolation | middle back | Cable Seated Lateral Raise | pull | Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you); Select the weight to be used on each pulley; Now sit at the edge of the flat bench behind you with your feet placed in front of your knees; Bend forward while keeping your back flat and rest your torso on the thighs; Have someone give you the single handles attached to the pulleys; Grasp the left pulley with the right hand and the right pulley with the left after you select your weight; The pulleys should run under your knees and your arms will be extended with palms facing each other and a slight bend at the elbows; This will be the starting position; While keeping the arms stationary, raise the upper arms to the sides until they are parallel to the floor and at shoulder height; Exhale during the execution of this movement and hold the contraction for a second; Slowly lower your arms to the starting position as you inhale; Repeat for the recommended amount of repetitions; Tip: Maintain upper arms perpendicular to torso and a fixed elbow position (10 degree to 30 degree angle) throughout exercise; | cable | shoulders | The Cable Seated Lateral Raise exercise uses a pull force. The Cable Seated Lateral Raise exercise has a isolation mechanic. The Cable Seated Lateral Raise exercise is performed with cable equipment. The Cable Seated Lateral Raise exercise primarily targets the shoulders muscle(s). The Cable Seated Lateral Raise exercise engages the middle back muscle(s) as secondary muscles. The Cable Seated Lateral Raise exercise is performed as such: Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you); Select the weight to be used on each pulley; Now sit at the edge of the flat bench behind you with your feet placed in front of your knees; Bend forward while keeping your back flat and rest your torso on the thighs; Have someone give you the single handles attached to the pulleys; Grasp the left pulley with the right hand and the right pulley with the left after you select your weight; The pulleys should run under your knees and your arms will be extended with palms facing each other and a slight bend at the elbows; This will be the starting position; While keeping the arms stationary, raise the upper arms to the sides until they are parallel to the floor and at shoulder height; Exhale during the execution of this movement and hold the contraction for a second; Slowly lower your arms to the starting position as you inhale; Repeat for the recommended amount of repetitions; Tip: Maintain upper arms perpendicular to torso and a fixed elbow position (10 degree to 30 degree angle) throughout exercise; |
compound | triceps | Cable Shoulder Press | push | Move the cables to the bottom of the towers and select an appropriate weight; Stand directly in between the uprights; Grasp the cables and hold them at shoulder height, palms facing forward; This will be your starting position; Keeping your head and chest up, extend through the elbow to press the handles directly over head; After pausing at the top, return to the starting position and repeat; | cable | shoulders | The Cable Shoulder Press exercise uses a push force. The Cable Shoulder Press exercise has a compound mechanic. The Cable Shoulder Press exercise is performed with cable equipment. The Cable Shoulder Press exercise primarily targets the shoulders muscle(s). The Cable Shoulder Press exercise engages the triceps muscle(s) as secondary muscles. The Cable Shoulder Press exercise is performed as such: Move the cables to the bottom of the towers and select an appropriate weight; Stand directly in between the uprights; Grasp the cables and hold them at shoulder height, palms facing forward; This will be your starting position; Keeping your head and chest up, extend through the elbow to press the handles directly over head; After pausing at the top, return to the starting position and repeat; |
isolation | not applicable | Cable Shrugs | pull | Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip; Stand erect close to the pulley with your arms extended in front of you holding the bar; This will be your starting position; Lift the bar by elevating the shoulders as high as possible as you exhale; Hold the contraction at the top for a second; Tip: The arms should remain extended at all times; Refrain from using the biceps to help lift the bar; Only the shoulders should be moving up and down; Lower the bar back to the original position; Repeat for the recommended amount of repetitions; | cable | traps | The Cable Shrugs exercise uses a pull force. The Cable Shrugs exercise has a isolation mechanic. The Cable Shrugs exercise is performed with cable equipment. The Cable Shrugs exercise primarily targets the traps muscle(s). The Cable Shrugs exercise does not engage any secondary muscles. The Cable Shrugs exercise is performed as such: Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip; Stand erect close to the pulley with your arms extended in front of you holding the bar; This will be your starting position; Lift the bar by elevating the shoulders as high as possible as you exhale; Hold the contraction at the top for a second; Tip: The arms should remain extended at all times; Refrain from using the biceps to help lift the bar; Only the shoulders should be moving up and down; Lower the bar back to the original position; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Cable Wrist Curl | pull | Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment; Use your arms to grab the cable bar with a narrow to shoulder width supinated grip (palms up) and bring them up so that your forearms are resting against the top of your thighs; Your wrists should be hanging just beyond your knees; Start out by curling your wrist upwards and exhaling; Keep the contraction for a second; Slowly lower your wrists back down to the starting position while inhaling; Your forearms should be stationary as your wrist is the only movement needed to perform this exercise; Repeat for the recommended amount of repetitions; | cable | forearms | The Cable Wrist Curl exercise uses a pull force. The Cable Wrist Curl exercise has a isolation mechanic. The Cable Wrist Curl exercise is performed with cable equipment. The Cable Wrist Curl exercise primarily targets the forearms muscle(s). The Cable Wrist Curl exercise does not engage any secondary muscles. The Cable Wrist Curl exercise is performed as such: Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment; Use your arms to grab the cable bar with a narrow to shoulder width supinated grip (palms up) and bring them up so that your forearms are resting against the top of your thighs; Your wrists should be hanging just beyond your knees; Start out by curling your wrist upwards and exhaling; Keep the contraction for a second; Slowly lower your wrists back down to the starting position while inhaling; Your forearms should be stationary as your wrist is the only movement needed to perform this exercise; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Calf-Machine Shoulder Shrug | pull | Position yourself on the calf machine so that the shoulder pads are above your shoulders; Your torso should be straight with the arms extended normally by your side; This will be your starting position; Raise your shoulders up towards your ears as you exhale and hold the contraction for a full second; Slowly return to the starting position as you inhale; Repeat for the recommended amount of repetitions; | machine | traps | The Calf-Machine Shoulder Shrug exercise uses a pull force. The Calf-Machine Shoulder Shrug exercise has a isolation mechanic. The Calf-Machine Shoulder Shrug exercise is performed with machine equipment. The Calf-Machine Shoulder Shrug exercise primarily targets the traps muscle(s). The Calf-Machine Shoulder Shrug exercise does not engage any secondary muscles. The Calf-Machine Shoulder Shrug exercise is performed as such: Position yourself on the calf machine so that the shoulder pads are above your shoulders; Your torso should be straight with the arms extended normally by your side; This will be your starting position; Raise your shoulders up towards your ears as you exhale and hold the contraction for a full second; Slowly return to the starting position as you inhale; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Calf Press | push | Adjust the seat so that your legs are only slightly bent in the start position; The balls of your feet should be firmly on the platform; Select an appropriate weight, and grasp the handles; This will be your starting position; Straighten the legs by extending the knees, just barely lifting the weight from the stack; Your ankle should be fully flexed, toes pointing up; Execute the movement by pressing downward through the balls of your feet as far as possible; After a brief pause, reverse the motion and repeat; | machine | calves | The Calf Press exercise uses a push force. The Calf Press exercise has a isolation mechanic. The Calf Press exercise is performed with machine equipment. The Calf Press exercise primarily targets the calves muscle(s). The Calf Press exercise does not engage any secondary muscles. The Calf Press exercise is performed as such: Adjust the seat so that your legs are only slightly bent in the start position; The balls of your feet should be firmly on the platform; Select an appropriate weight, and grasp the handles; This will be your starting position; Straighten the legs by extending the knees, just barely lifting the weight from the stack; Your ankle should be fully flexed, toes pointing up; Execute the movement by pressing downward through the balls of your feet as far as possible; After a brief pause, reverse the motion and repeat; |
isolation | not applicable | Calf Press On The Leg Press Machine | push | Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance; Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you without locking your knees; (Note: In some leg press units you can leave the safety bars on for increased safety; If your leg press unit allows for this, then this is the preferred method of performing the exercise;) Your torso and the legs should make perfect 90-degree angle; Now carefully place your toes and balls of your feet on the lower portion of the platform with the heels extending off; Toes should be facing forward, outwards or inwards as described at the beginning of the chapter; This will be your starting position; Press on the platform by raising your heels as you breathe out by extending your ankles as high as possible and flexing your calf; Ensure that the knee is kept stationary at all times; There should be no bending at any time; Hold the contracted position by a second before you start to go back down; Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched; Repeat for the recommended amount of repetitions; | machine | calves | The Calf Press On The Leg Press Machine exercise uses a push force. The Calf Press On The Leg Press Machine exercise has a isolation mechanic. The Calf Press On The Leg Press Machine exercise is performed with machine equipment. The Calf Press On The Leg Press Machine exercise primarily targets the calves muscle(s). The Calf Press On The Leg Press Machine exercise does not engage any secondary muscles. The Calf Press On The Leg Press Machine exercise is performed as such: Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance; Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you without locking your knees; (Note: In some leg press units you can leave the safety bars on for increased safety; If your leg press unit allows for this, then this is the preferred method of performing the exercise;) Your torso and the legs should make perfect 90-degree angle; Now carefully place your toes and balls of your feet on the lower portion of the platform with the heels extending off; Toes should be facing forward, outwards or inwards as described at the beginning of the chapter; This will be your starting position; Press on the platform by raising your heels as you breathe out by extending your ankles as high as possible and flexing your calf; Ensure that the knee is kept stationary at all times; There should be no bending at any time; Hold the contracted position by a second before you start to go back down; Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Calf Raise On A Dumbbell | push | Hang on to a sturdy object for balance and stand on a dumbbell handle, preferably one with round plates so that it rolls as in this manner you have to work harder to stabilize yourself; thus increasing the effectiveness of the exercise; Now roll your foot slightly forward so that you can get a nice stretch of the calf; This will be your starting position; Lift the calf as you roll your foot over the top of the handle so that you get a full extension; Exhale during the execution of this movement; Contract the calf hard at the top and hold for a second; Tip: As you come up, roll the dumbbell slightly backward; Now inhale as you roll the dumbbell slightly forward as you come down to get a better stretch; Repeat for the recommended amount of repetitions; | dumbbell | calves | The Calf Raise On A Dumbbell exercise uses a push force. The Calf Raise On A Dumbbell exercise has a isolation mechanic. The Calf Raise On A Dumbbell exercise is performed with dumbbell equipment. The Calf Raise On A Dumbbell exercise primarily targets the calves muscle(s). The Calf Raise On A Dumbbell exercise does not engage any secondary muscles. The Calf Raise On A Dumbbell exercise is performed as such: Hang on to a sturdy object for balance and stand on a dumbbell handle, preferably one with round plates so that it rolls as in this manner you have to work harder to stabilize yourself; thus increasing the effectiveness of the exercise; Now roll your foot slightly forward so that you can get a nice stretch of the calf; This will be your starting position; Lift the calf as you roll your foot over the top of the handle so that you get a full extension; Exhale during the execution of this movement; Contract the calf hard at the top and hold for a second; Tip: As you come up, roll the dumbbell slightly backward; Now inhale as you roll the dumbbell slightly forward as you come down to get a better stretch; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Calf Raises With Bands | push | Grab an exercise band and stand on it with your toes making sure that the length of the band between the foot and the arms is the same for both sides; While holding the handles of the band, raise the arms to the side of your head as if you were getting ready to perform a shoulder press; The palms should be facing forward with the elbows bent and to the sides; This movement will create tension on the band; This will be your starting position; Keeping the hands by your shoulder, stand up on your toes as you exhale and contract the calves hard at the top of the movement; After a one second contraction, slowly go back down to the starting position; Repeat for the recommended amount of repetitions; | bands | calves | The Calf Raises With Bands exercise uses a push force. The Calf Raises With Bands exercise has a isolation mechanic. The Calf Raises With Bands exercise is performed with bands equipment. The Calf Raises With Bands exercise primarily targets the calves muscle(s). The Calf Raises With Bands exercise does not engage any secondary muscles. The Calf Raises With Bands exercise is performed as such: Grab an exercise band and stand on it with your toes making sure that the length of the band between the foot and the arms is the same for both sides; While holding the handles of the band, raise the arms to the side of your head as if you were getting ready to perform a shoulder press; The palms should be facing forward with the elbows bent and to the sides; This movement will create tension on the band; This will be your starting position; Keeping the hands by your shoulder, stand up on your toes as you exhale and contract the calves hard at the top of the movement; After a one second contraction, slowly go back down to the starting position; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Calf Stretch Elbows Against Wall | static | Stand facing a wall from a couple feet away; Lean against the wall, placing your weight on your forearms; Attempt to keep your heels on the ground; Hold for 10-20 seconds; You may move further or closer the wall, making it more or less difficult, respectively; | not applicable | calves | The Calf Stretch Elbows Against Wall exercise uses a static force. The Calf Stretch Elbows Against Wall exercise has a isolation mechanic. The Calf Stretch Elbows Against Wall exercise does not require any equipment. The Calf Stretch Elbows Against Wall exercise primarily targets the calves muscle(s). The Calf Stretch Elbows Against Wall exercise does not engage any secondary muscles. The Calf Stretch Elbows Against Wall exercise is performed as such: Stand facing a wall from a couple feet away; Lean against the wall, placing your weight on your forearms; Attempt to keep your heels on the ground; Hold for 10-20 seconds; You may move further or closer the wall, making it more or less difficult, respectively; |
isolation | not applicable | Calf Stretch Hands Against Wall | static | Stand facing a wall from several feet away; Stagger your stance, placing one foot forward; Lean forward and rest your hands on the wall, keeping your heel, hip and head in a straight line; Attempt to keep your heel on the ground; Hold for 10-20 seconds and then switch sides; | not applicable | calves | The Calf Stretch Hands Against Wall exercise uses a static force. The Calf Stretch Hands Against Wall exercise has a isolation mechanic. The Calf Stretch Hands Against Wall exercise does not require any equipment. The Calf Stretch Hands Against Wall exercise primarily targets the calves muscle(s). The Calf Stretch Hands Against Wall exercise does not engage any secondary muscles. The Calf Stretch Hands Against Wall exercise is performed as such: Stand facing a wall from several feet away; Stagger your stance, placing one foot forward; Lean forward and rest your hands on the wall, keeping your heel, hip and head in a straight line; Attempt to keep your heel on the ground; Hold for 10-20 seconds and then switch sides; |
not applicable | not applicable | Calves (Self Myofascial Release) | static | Begin seated on the floor; Place a foam roller underneath your lower leg; Your other leg can either be crossed over the opposite or be placed on the floor, supporting some of your weight; This will be your starting position; Place your hands to your side or just behind you, and press down to raise your hips off of the floor, placing much of your weight against your calf muscle; Roll from below the knee to above the ankle, pausing at points of tension for 10-30 seconds; Repeat for the other leg; | foam roll | calves | The Calves (Self Myofascial Release) exercise uses a static force. The Calves (Self Myofascial Release) exercise is performed with foam roll equipment. The Calves (Self Myofascial Release) exercise primarily targets the calves muscle(s). The Calves (Self Myofascial Release) exercise does not engage any secondary muscles. The Calves (Self Myofascial Release) exercise is performed as such: Begin seated on the floor; Place a foam roller underneath your lower leg; Your other leg can either be crossed over the opposite or be placed on the floor, supporting some of your weight; This will be your starting position; Place your hands to your side or just behind you, and press down to raise your hips off of the floor, placing much of your weight against your calf muscle; Roll from below the knee to above the ankle, pausing at points of tension for 10-30 seconds; Repeat for the other leg; |
compound | forearms | Car Deadlift | pull | This event apparatus typically has neutral grip handles, however some have a straight bar that you can approach like a normal deadlift; The apparatus can be loaded with a vehicle or other heavy objects such as tractor tires or kegs; Center yourself between the handles if you are a strong squatter, or back a couple inches if you are a strong deadlifter; You feet should be about hip width apart; Bend at the hip to grip the handles; With your feet and your grip set, take a big breath and then lower your hips and flex the knees; Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward; As the weight comes up, pull your shoulder blades together as you drive your hips forward; Lower the weight by bending at the hips and guiding it to the floor; | other | quadriceps | The Car Deadlift exercise uses a pull force. The Car Deadlift exercise has a compound mechanic. The Car Deadlift exercise is performed with other equipment. The Car Deadlift exercise primarily targets the quadriceps muscle(s). The Car Deadlift exercise engages the forearms muscle(s) as secondary muscles. The Car Deadlift exercise is performed as such: This event apparatus typically has neutral grip handles, however some have a straight bar that you can approach like a normal deadlift; The apparatus can be loaded with a vehicle or other heavy objects such as tractor tires or kegs; Center yourself between the handles if you are a strong squatter, or back a couple inches if you are a strong deadlifter; You feet should be about hip width apart; Bend at the hip to grip the handles; With your feet and your grip set, take a big breath and then lower your hips and flex the knees; Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward; As the weight comes up, pull your shoulder blades together as you drive your hips forward; Lower the weight by bending at the hips and guiding it to the floor; |
isolation | forearms | Car Drivers | push | While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions; Your palms should be facing each other and your arms should be extended straight out in front of you; This will be your starting position; Initiate the movement by rotating the plate as far to one side as possible; Use the same type of movement you would use to turn a steering wheel to one side; Reverse the motion, turning it all the way to the opposite side; Repeat for the recommended amount of repetitions; | barbell | shoulders | The Car Drivers exercise uses a push force. The Car Drivers exercise has a isolation mechanic. The Car Drivers exercise is performed with barbell equipment. The Car Drivers exercise primarily targets the shoulders muscle(s). The Car Drivers exercise engages the forearms muscle(s) as secondary muscles. The Car Drivers exercise is performed as such: While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions; Your palms should be facing each other and your arms should be extended straight out in front of you; This will be your starting position; Initiate the movement by rotating the plate as far to one side as possible; Use the same type of movement you would use to turn a steering wheel to one side; Reverse the motion, turning it all the way to the opposite side; Repeat for the recommended amount of repetitions; |
not applicable | abdominals | Carioca Quick Step | not applicable | Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position; With your right foot, quick step behind and pull the knee up; Fire your arms back up when you pull the right knee, being sure that your knee goes straight up and down; Avoid turning your feet as you move and continue to look forward as you move to the side; | not applicable | adductors | The Carioca Quick Step exercise does not require any equipment. The Carioca Quick Step exercise primarily targets the adductors muscle(s). The Carioca Quick Step exercise engages the abdominals muscle(s) as secondary muscles. The Carioca Quick Step exercise is performed as such: Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position; With your right foot, quick step behind and pull the knee up; Fire your arms back up when you pull the right knee, being sure that your knee goes straight up and down; Avoid turning your feet as you move and continue to look forward as you move to the side; |
not applicable | middle back | Cat Stretch | static | Position yourself on the floor on your hands and knees; Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop; Hold for 15 seconds; | not applicable | lower back | The Cat Stretch exercise uses a static force. The Cat Stretch exercise does not require any equipment. The Cat Stretch exercise primarily targets the lower back muscle(s). The Cat Stretch exercise engages the middle back muscle(s) as secondary muscles. The Cat Stretch exercise is performed as such: Position yourself on the floor on your hands and knees; Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop; Hold for 15 seconds; |
compound | abdominals | Catch and Overhead Throw | push | Begin standing while facing a wall or a partner; Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward; Ensure that you follow your throw through, being prepared to receive your rebound from your throw; If you are throwing against the wall, make sure that you stand close enough to the wall to receive the rebound, and aim a little higher than you would with a partner; | medicine ball | lats | The Catch and Overhead Throw exercise uses a push force. The Catch and Overhead Throw exercise has a compound mechanic. The Catch and Overhead Throw exercise is performed with medicine ball equipment. The Catch and Overhead Throw exercise primarily targets the lats muscle(s). The Catch and Overhead Throw exercise engages the abdominals muscle(s) as secondary muscles. The Catch and Overhead Throw exercise is performed as such: Begin standing while facing a wall or a partner; Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward; Ensure that you follow your throw through, being prepared to receive your rebound from your throw; If you are throwing against the wall, make sure that you stand close enough to the wall to receive the rebound, and aim a little higher than you would with a partner; |
isolation | not applicable | Chain Handle Extension | push | You will need two cable handle attachments and a flat bench, as well as chains, for this exercise; Clip the middle of the chains to the handles, and position yourself on the flat bench; Your elbows should be pointing straight up; Begin by extending through the elbow, keeping your upper arm still, with your wrists pronated; Pause at the lockout, and reverse the motion to return to the starting position; | other | triceps | The Chain Handle Extension exercise uses a push force. The Chain Handle Extension exercise has a isolation mechanic. The Chain Handle Extension exercise is performed with other equipment. The Chain Handle Extension exercise primarily targets the triceps muscle(s). The Chain Handle Extension exercise does not engage any secondary muscles. The Chain Handle Extension exercise is performed as such: You will need two cable handle attachments and a flat bench, as well as chains, for this exercise; Clip the middle of the chains to the handles, and position yourself on the flat bench; Your elbows should be pointing straight up; Begin by extending through the elbow, keeping your upper arm still, with your wrists pronated; Pause at the lockout, and reverse the motion to return to the starting position; |
compound | shoulders | Chain Press | push | Begin by connecting the chains to the cable handle attachments; Position yourself on the flat bench in the same position as for a dumbbell press; Your wrists should be pronated and arms perpendicular to the floor; This will be your starting position; Lower the chains by flexing the elbows, unloading some of the chain onto the floor; Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout; | other | chest | The Chain Press exercise uses a push force. The Chain Press exercise has a compound mechanic. The Chain Press exercise is performed with other equipment. The Chain Press exercise primarily targets the chest muscle(s). The Chain Press exercise engages the shoulders muscle(s) as secondary muscles. The Chain Press exercise is performed as such: Begin by connecting the chains to the cable handle attachments; Position yourself on the flat bench in the same position as for a dumbbell press; Your wrists should be pronated and arms perpendicular to the floor; This will be your starting position; Lower the chains by flexing the elbows, unloading some of the chain onto the floor; Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout; |
isolation | adductors | Chair Leg Extended Stretch | static | Sit upright in a chair and grip the seat on the sides; Raise one leg, extending the knee, flexing the ankle as you do so; Slowly move that leg outward as far as you can, and then back to the center and down; Repeat for your other leg; | other | hamstrings | The Chair Leg Extended Stretch exercise uses a static force. The Chair Leg Extended Stretch exercise has a isolation mechanic. The Chair Leg Extended Stretch exercise is performed with other equipment. The Chair Leg Extended Stretch exercise primarily targets the hamstrings muscle(s). The Chair Leg Extended Stretch exercise engages the adductors muscle(s) as secondary muscles. The Chair Leg Extended Stretch exercise is performed as such: Sit upright in a chair and grip the seat on the sides; Raise one leg, extending the knee, flexing the ankle as you do so; Slowly move that leg outward as far as you can, and then back to the center and down; Repeat for your other leg; |
isolation | lower back | Chair Lower Back Stretch | static | Sit upright on a chair; Bend to one side with your arm over your head; You can hold onto the chair with your free hand; Hold for 10 seconds, and repeat for your other side; | not applicable | lats | The Chair Lower Back Stretch exercise uses a static force. The Chair Lower Back Stretch exercise has a isolation mechanic. The Chair Lower Back Stretch exercise does not require any equipment. The Chair Lower Back Stretch exercise primarily targets the lats muscle(s). The Chair Lower Back Stretch exercise engages the lower back muscle(s) as secondary muscles. The Chair Lower Back Stretch exercise is performed as such: Sit upright on a chair; Bend to one side with your arm over your head; You can hold onto the chair with your free hand; Hold for 10 seconds, and repeat for your other side; |
compound | calves | Chair Squat | push | To begin, first set the bar to a position that best matches your height; Once the bar is loaded, step under it and position it across the back of your shoulders; Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs; Move your feet forward about 18 inches in front of the bar; Position your legs using a shoulder width stance with the toes slightly pointed out; Look forward at all times and maintain a neutral or slightly arched spine; This will be your starting position; Slowly lower the bar by bending the knees as you maintain a straight posture with the head up; Continue down until the angle between the upper and lower leg breaks 90 degrees; Begin to raise the bar as you exhale by pushing the floor with the heels of your feet, extending the knees and returning to the starting position; Repeat for the recommended amount of repetitions; | machine | quadriceps | The Chair Squat exercise uses a push force. The Chair Squat exercise has a compound mechanic. The Chair Squat exercise is performed with machine equipment. The Chair Squat exercise primarily targets the quadriceps muscle(s). The Chair Squat exercise engages the calves muscle(s) as secondary muscles. The Chair Squat exercise is performed as such: To begin, first set the bar to a position that best matches your height; Once the bar is loaded, step under it and position it across the back of your shoulders; Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs; Move your feet forward about 18 inches in front of the bar; Position your legs using a shoulder width stance with the toes slightly pointed out; Look forward at all times and maintain a neutral or slightly arched spine; This will be your starting position; Slowly lower the bar by bending the knees as you maintain a straight posture with the head up; Continue down until the angle between the upper and lower leg breaks 90 degrees; Begin to raise the bar as you exhale by pushing the floor with the heels of your feet, extending the knees and returning to the starting position; Repeat for the recommended amount of repetitions; |
not applicable | biceps | Chair Upper Body Stretch | static | Sit on the edge of a chair, gripping the back of it; Straighten your arms, keeping your back straight, and pull your upper body forward so you feel a stretch; Hold for 20-30 seconds; | other | shoulders | The Chair Upper Body Stretch exercise uses a static force. The Chair Upper Body Stretch exercise is performed with other equipment. The Chair Upper Body Stretch exercise primarily targets the shoulders muscle(s). The Chair Upper Body Stretch exercise engages the biceps muscle(s) as secondary muscles. The Chair Upper Body Stretch exercise is performed as such: Sit on the edge of a chair, gripping the back of it; Straighten your arms, keeping your back straight, and pull your upper body forward so you feel a stretch; Hold for 20-30 seconds; |
isolation | shoulders | Chest And Front Of Shoulder Stretch | static | Start off by standing with your legs together, holding a bodybar or a broomstick; Take a slightly wider than shoulder width grip on the pole and hold it in front of you with your palms facing down; Carefully lift the pole up and behind your head; | other | chest | The Chest And Front Of Shoulder Stretch exercise uses a static force. The Chest And Front Of Shoulder Stretch exercise has a isolation mechanic. The Chest And Front Of Shoulder Stretch exercise is performed with other equipment. The Chest And Front Of Shoulder Stretch exercise primarily targets the chest muscle(s). The Chest And Front Of Shoulder Stretch exercise engages the shoulders muscle(s) as secondary muscles. The Chest And Front Of Shoulder Stretch exercise is performed as such: Start off by standing with your legs together, holding a bodybar or a broomstick; Take a slightly wider than shoulder width grip on the pole and hold it in front of you with your palms facing down; Carefully lift the pole up and behind your head; |
compound | abdominals | Chest Push from three-point stance | push | Begin in a three point stance, squatted down with your back flat and one hand on the ground; Place the medicine ball directly in front of you; To begin, take your first step as you pull the ball to your chest, positioning both hands to prepare for the throw; As you execute the second step, explosively release the ball forward as hard as possible; | medicine ball | chest | The Chest Push from three-point stance exercise uses a push force. The Chest Push from three-point stance exercise has a compound mechanic. The Chest Push from three-point stance exercise is performed with medicine ball equipment. The Chest Push from three-point stance exercise primarily targets the chest muscle(s). The Chest Push from three-point stance exercise engages the abdominals muscle(s) as secondary muscles. The Chest Push from three-point stance exercise is performed as such: Begin in a three point stance, squatted down with your back flat and one hand on the ground; Place the medicine ball directly in front of you; To begin, take your first step as you pull the ball to your chest, positioning both hands to prepare for the throw; As you execute the second step, explosively release the ball forward as hard as possible; |
compound | abdominals | Chest Push (multiple response) | push | Begin in a kneeling position facing a wall or utilize a partner; Hold the ball with both hands tight into the chest; Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible; Follow through by falling forward, catching yourself with your hands; Immediately return to an upright position; Repeat for the desired number of repetitions; | medicine ball | chest | The Chest Push (multiple response) exercise uses a push force. The Chest Push (multiple response) exercise has a compound mechanic. The Chest Push (multiple response) exercise is performed with medicine ball equipment. The Chest Push (multiple response) exercise primarily targets the chest muscle(s). The Chest Push (multiple response) exercise engages the abdominals muscle(s) as secondary muscles. The Chest Push (multiple response) exercise is performed as such: Begin in a kneeling position facing a wall or utilize a partner; Hold the ball with both hands tight into the chest; Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible; Follow through by falling forward, catching yourself with your hands; Immediately return to an upright position; Repeat for the desired number of repetitions; |
compound | abdominals | Chest Push (single response) | push | Begin in a kneeling position holding the medicine ball with both hands tightly into the chest; Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible; Follow through by falling forward, catching yourself with your hands; | medicine ball | chest | The Chest Push (single response) exercise uses a push force. The Chest Push (single response) exercise has a compound mechanic. The Chest Push (single response) exercise is performed with medicine ball equipment. The Chest Push (single response) exercise primarily targets the chest muscle(s). The Chest Push (single response) exercise engages the abdominals muscle(s) as secondary muscles. The Chest Push (single response) exercise is performed as such: Begin in a kneeling position holding the medicine ball with both hands tightly into the chest; Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible; Follow through by falling forward, catching yourself with your hands; |
compound | abdominals | Chest Push with Run Release | push | Begin in an athletic stance with the knees bent, hips back, and back flat; Hold the medicine ball near your legs; This will be your starting position; While taking your first step draw the medicine ball into your chest; As you take the second step, explosively push the ball forward, immediately sprinting for 10 yards after the release; If you are really fast, you can catch your own pass! | medicine ball | chest | The Chest Push with Run Release exercise uses a push force. The Chest Push with Run Release exercise has a compound mechanic. The Chest Push with Run Release exercise is performed with medicine ball equipment. The Chest Push with Run Release exercise primarily targets the chest muscle(s). The Chest Push with Run Release exercise engages the abdominals muscle(s) as secondary muscles. The Chest Push with Run Release exercise is performed as such: Begin in an athletic stance with the knees bent, hips back, and back flat; Hold the medicine ball near your legs; This will be your starting position; While taking your first step draw the medicine ball into your chest; As you take the second step, explosively push the ball forward, immediately sprinting for 10 yards after the release; If you are really fast, you can catch your own pass! |
isolation | not applicable | Chest Stretch on Stability Ball | static | Get on your hands and knees next to an exercise ball; Place your elbows on top of the ball, keeping your arm out to your side; This will be your starting position; Lower your torso towards the floor, keeping your elbow on top of the ball; Hold the stretch for 20-30 seconds, and repeat with the other arm; | exercise ball | chest | The Chest Stretch on Stability Ball exercise uses a static force. The Chest Stretch on Stability Ball exercise has a isolation mechanic. The Chest Stretch on Stability Ball exercise is performed with exercise ball equipment. The Chest Stretch on Stability Ball exercise primarily targets the chest muscle(s). The Chest Stretch on Stability Ball exercise does not engage any secondary muscles. The Chest Stretch on Stability Ball exercise is performed as such: Get on your hands and knees next to an exercise ball; Place your elbows on top of the ball, keeping your arm out to your side; This will be your starting position; Lower your torso towards the floor, keeping your elbow on top of the ball; Hold the stretch for 20-30 seconds, and repeat with the other arm; |
not applicable | glutes | Child's Pose | static | Get on your hands and knees, walk your hands in front of you; Lower your buttocks down to sit on your heels; Let your arms drag along the floor as you sit back to stretch your entire spine; Once you settle onto your heels, bring your hands next to your feet and relax; breathe into your back; Rest your forehead on the floor; Avoid this position if you have knee problems; | not applicable | lower back | The Child's Pose exercise uses a static force. The Child's Pose exercise does not require any equipment. The Child's Pose exercise primarily targets the lower back muscle(s). The Child's Pose exercise engages the glutes muscle(s) as secondary muscles. The Child's Pose exercise is performed as such: Get on your hands and knees, walk your hands in front of you; Lower your buttocks down to sit on your heels; Let your arms drag along the floor as you sit back to stretch your entire spine; Once you settle onto your heels, bring your hands next to your feet and relax; breathe into your back; Rest your forehead on the floor; Avoid this position if you have knee problems; |
compound | biceps | Chin-Up | pull | Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width; As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out; This is your starting position; Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement; As you breathe out, pull your torso up until your head is around the level of the pull-up bar; Concentrate on using the biceps muscles in order to perform the movement; Keep the elbows close to your body; Tip: The upper torso should remain stationary as it moves through space and only the arms should move; The forearms should do no other work other than hold the bar; After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended; Breathe in as you perform this portion of the movement; Repeat this motion for the prescribed amount of repetitions; | body only | lats | The Chin-Up exercise uses a pull force. The Chin-Up exercise has a compound mechanic. The Chin-Up exercise is performed with body only equipment. The Chin-Up exercise primarily targets the lats muscle(s). The Chin-Up exercise engages the biceps muscle(s) as secondary muscles. The Chin-Up exercise is performed as such: Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width; As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out; This is your starting position; Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement; As you breathe out, pull your torso up until your head is around the level of the pull-up bar; Concentrate on using the biceps muscles in order to perform the movement; Keep the elbows close to your body; Tip: The upper torso should remain stationary as it moves through space and only the arms should move; The forearms should do no other work other than hold the bar; After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended; Breathe in as you perform this portion of the movement; Repeat this motion for the prescribed amount of repetitions; |
not applicable | traps | Chin To Chest Stretch | static | Get into a seated position on the floor; Place both hands at the rear of your head, fingers interlocked, thumbs pointing down and elbows pointing straight ahead; Slowly pull your head down to your chest; Hold for 20-30 seconds; | not applicable | neck | The Chin To Chest Stretch exercise uses a static force. The Chin To Chest Stretch exercise does not require any equipment. The Chin To Chest Stretch exercise primarily targets the neck muscle(s). The Chin To Chest Stretch exercise engages the traps muscle(s) as secondary muscles. The Chin To Chest Stretch exercise is performed as such: Get into a seated position on the floor; Place both hands at the rear of your head, fingers interlocked, thumbs pointing down and elbows pointing straight ahead; Slowly pull your head down to your chest; Hold for 20-30 seconds; |
compound | forearms | Circus Bell | push | The circus bell is an oversized dumbbell with a thick handle; Begin with the dumbbell between your feet, and grip the handle with both hands; Clean the dumbbell by extending through your hips and knees to deliver the implement to the desired shoulder, letting go with the extra hand; Ensure that you get one of the dumbbell heads behind the shoulder to keep from being thrown off balance; To raise it overhead, dip by flexing the knees, and the drive upwards as you extend the dumbbell overhead, leaning slightly away from it as you do so; Carefully guide the bell back to the floor, keeping it under control as much as possible; It is best to perform this event on a thick rubber mat to prevent damage to the floor; | other | shoulders | The Circus Bell exercise uses a push force. The Circus Bell exercise has a compound mechanic. The Circus Bell exercise is performed with other equipment. The Circus Bell exercise primarily targets the shoulders muscle(s). The Circus Bell exercise engages the forearms muscle(s) as secondary muscles. The Circus Bell exercise is performed as such: The circus bell is an oversized dumbbell with a thick handle; Begin with the dumbbell between your feet, and grip the handle with both hands; Clean the dumbbell by extending through your hips and knees to deliver the implement to the desired shoulder, letting go with the extra hand; Ensure that you get one of the dumbbell heads behind the shoulder to keep from being thrown off balance; To raise it overhead, dip by flexing the knees, and the drive upwards as you extend the dumbbell overhead, leaning slightly away from it as you do so; Carefully guide the bell back to the floor, keeping it under control as much as possible; It is best to perform this event on a thick rubber mat to prevent damage to the floor; |
compound | calves | Clean | pull | With a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs; Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar; This will be your starting position; Begin the first pull by driving through the heels, extending your knees; Your back angle should stay the same, and your arms should remain straight; Move the weight with control as you continue to above the knees; Next comes the second pull, the main source of acceleration for the clean; As the bar approaches the mid-thigh position, begin extending through the hips; In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward; There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended; As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out; At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so; Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull; The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed; Continue to descend to the bottom squat position, which will help in the recovery; Immediately recover by driving through the heels, keeping the torso upright and elbows up; Continue until you have risen to a standing position; | barbell | hamstrings | The Clean exercise uses a pull force. The Clean exercise has a compound mechanic. The Clean exercise is performed with barbell equipment. The Clean exercise primarily targets the hamstrings muscle(s). The Clean exercise engages the calves muscle(s) as secondary muscles. The Clean exercise is performed as such: With a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs; Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar; This will be your starting position; Begin the first pull by driving through the heels, extending your knees; Your back angle should stay the same, and your arms should remain straight; Move the weight with control as you continue to above the knees; Next comes the second pull, the main source of acceleration for the clean; As the bar approaches the mid-thigh position, begin extending through the hips; In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward; There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended; As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out; At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so; Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull; The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed; Continue to descend to the bottom squat position, which will help in the recovery; Immediately recover by driving through the heels, keeping the torso upright and elbows up; Continue until you have risen to a standing position; |
compound | forearms | Clean Deadlift | pull | Begin standing with a barbell close to your shins; Your feet should be directly under your hips with your feet turned out slightly; Grip the bar with a double overhand grip or hook grip, about shoulder width apart; Squat down to the bar; Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible; Begin by driving through the floor through the front of your heels; As the bar travels upward, maintain a constant back angle; Flare your knees out to the side to help keep them out of the bar's path; After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended; | barbell | hamstrings | The Clean Deadlift exercise uses a pull force. The Clean Deadlift exercise has a compound mechanic. The Clean Deadlift exercise is performed with barbell equipment. The Clean Deadlift exercise primarily targets the hamstrings muscle(s). The Clean Deadlift exercise engages the forearms muscle(s) as secondary muscles. The Clean Deadlift exercise is performed as such: Begin standing with a barbell close to your shins; Your feet should be directly under your hips with your feet turned out slightly; Grip the bar with a double overhand grip or hook grip, about shoulder width apart; Squat down to the bar; Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible; Begin by driving through the floor through the front of your heels; As the bar travels upward, maintain a constant back angle; Flare your knees out to the side to help keep them out of the bar's path; After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended; |
compound | forearms | Clean Pull | pull | With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs; Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar; This will be your starting position; Begin the first pull by driving through the heels, extending your knees; Your back angle should stay the same, and your arms should remain straight and elbows out; Move the weight with control as you continue to above the knees; Next comes the second pull, the main source of acceleration for the clean; As the bar approaches the mid-thigh position, begin extending through the hips; In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward; There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended; Full extension should be violent and abrupt, and ensure that you do not prolong the extension for longer than necessary; | barbell | quadriceps | The Clean Pull exercise uses a pull force. The Clean Pull exercise has a compound mechanic. The Clean Pull exercise is performed with barbell equipment. The Clean Pull exercise primarily targets the quadriceps muscle(s). The Clean Pull exercise engages the forearms muscle(s) as secondary muscles. The Clean Pull exercise is performed as such: With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs; Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar; This will be your starting position; Begin the first pull by driving through the heels, extending your knees; Your back angle should stay the same, and your arms should remain straight and elbows out; Move the weight with control as you continue to above the knees; Next comes the second pull, the main source of acceleration for the clean; As the bar approaches the mid-thigh position, begin extending through the hips; In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward; There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended; Full extension should be violent and abrupt, and ensure that you do not prolong the extension for longer than necessary; |
compound | forearms | Clean Shrug | pull | Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position; Your back should be straight and inclined slightly forward; Shrug your shoulders towards your ears; While this exercise can usually by loaded with heavier weight than a clean, avoid overloading to the point that the execution slows down; | barbell | traps | The Clean Shrug exercise uses a pull force. The Clean Shrug exercise has a compound mechanic. The Clean Shrug exercise is performed with barbell equipment. The Clean Shrug exercise primarily targets the traps muscle(s). The Clean Shrug exercise engages the forearms muscle(s) as secondary muscles. The Clean Shrug exercise is performed as such: Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position; Your back should be straight and inclined slightly forward; Shrug your shoulders towards your ears; While this exercise can usually by loaded with heavier weight than a clean, avoid overloading to the point that the execution slows down; |
compound | abdominals | Clean and Jerk | push | With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs; Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar; This will be your starting position; Begin the first pull by driving through the heels, extending your knees; Your back angle should stay the same, and your arms should remain straight; Move the weight with control as you continue to above the knees; Next comes the second pull, the main source of acceleration for the clean; As the bar approaches the mid-thigh position, begin extending through the hips; In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward; There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended; As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out; At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so; Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull; The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed; Continue to descend to the bottom squat position, which will help in the recovery; Immediately recover by driving through the heels, keeping the torso upright and elbows up; Continue until you have risen to a standing position; The second phase is the jerk, which raises the weight overhead; Standing with the weight racked on the front of the shoulders, begin with the dip; With your feet directly under your hips, flex the knees without moving the hips backward; Go down only slightly, and reverse direction as powerfully as possible; Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders; At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible; In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down; The feet should be split, with one foot forward, and one foot back; Receive the bar with the arms locked out overhead; Return to a standing position; | barbell | shoulders | The Clean and Jerk exercise uses a push force. The Clean and Jerk exercise has a compound mechanic. The Clean and Jerk exercise is performed with barbell equipment. The Clean and Jerk exercise primarily targets the shoulders muscle(s). The Clean and Jerk exercise engages the abdominals muscle(s) as secondary muscles. The Clean and Jerk exercise is performed as such: With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs; Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar; This will be your starting position; Begin the first pull by driving through the heels, extending your knees; Your back angle should stay the same, and your arms should remain straight; Move the weight with control as you continue to above the knees; Next comes the second pull, the main source of acceleration for the clean; As the bar approaches the mid-thigh position, begin extending through the hips; In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward; There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended; As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out; At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so; Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull; The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed; Continue to descend to the bottom squat position, which will help in the recovery; Immediately recover by driving through the heels, keeping the torso upright and elbows up; Continue until you have risen to a standing position; The second phase is the jerk, which raises the weight overhead; Standing with the weight racked on the front of the shoulders, begin with the dip; With your feet directly under your hips, flex the knees without moving the hips backward; Go down only slightly, and reverse direction as powerfully as possible; Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders; At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible; In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down; The feet should be split, with one foot forward, and one foot back; Receive the bar with the arms locked out overhead; Return to a standing position; |
compound | abdominals | Clean and Press | push | Assume a shoulder-width stance, with knees inside the arms; Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width; Point the elbows out to sides; The bar should be close to the shins; Position the shoulders over or slightly ahead of the bar; Establish a flat back posture; This will be your starting position; Begin to pull the bar by extending the knees; Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body; As the bar passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion; As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible; The bar should travel close to your body, and you should keep your elbows out; At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar; The mechanics of this could change slightly, depending on the weight used; You should descend into a squatting position as you pull yourself under the bar; As the bar hits terminal height, rotate your elbows around and under the bar; Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar; Stand to full height, holding the bar in the clean position; Without moving your feet, press the bar overhead as you exhale; Lower the bar under control ; | barbell | shoulders | The Clean and Press exercise uses a push force. The Clean and Press exercise has a compound mechanic. The Clean and Press exercise is performed with barbell equipment. The Clean and Press exercise primarily targets the shoulders muscle(s). The Clean and Press exercise engages the abdominals muscle(s) as secondary muscles. The Clean and Press exercise is performed as such: Assume a shoulder-width stance, with knees inside the arms; Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width; Point the elbows out to sides; The bar should be close to the shins; Position the shoulders over or slightly ahead of the bar; Establish a flat back posture; This will be your starting position; Begin to pull the bar by extending the knees; Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body; As the bar passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion; As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible; The bar should travel close to your body, and you should keep your elbows out; At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar; The mechanics of this could change slightly, depending on the weight used; You should descend into a squatting position as you pull yourself under the bar; As the bar hits terminal height, rotate your elbows around and under the bar; Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar; Stand to full height, holding the bar in the clean position; Without moving your feet, press the bar overhead as you exhale; Lower the bar under control ; |
compound | calves | Clean from Blocks | pull | With a barbell on boxes or stands of the desired height, take an overhand or hook grip just outside the legs; Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar; This will be your starting position; Begin the first pull by driving through the heels, extending your knees; Your back angle should stay the same, and your arms should remain straight with the elbows pointed out; As full extension is achieved, transition into the receiving position by aggressively shrugging and flexing the arms with the elbows up and out; Aggressively pull yourself down, rotating your elbows under the bar as you do so; Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull; The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed; Continue to descend to the bottom squat position, which will help in the recovery; Immediately recover by driving through the heels, keeping the torso upright and elbows up; Continue until you have risen to a standing position; Return the weight to the boxes for the next rep; | barbell | quadriceps | The Clean from Blocks exercise uses a pull force. The Clean from Blocks exercise has a compound mechanic. The Clean from Blocks exercise is performed with barbell equipment. The Clean from Blocks exercise primarily targets the quadriceps muscle(s). The Clean from Blocks exercise engages the calves muscle(s) as secondary muscles. The Clean from Blocks exercise is performed as such: With a barbell on boxes or stands of the desired height, take an overhand or hook grip just outside the legs; Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar; This will be your starting position; Begin the first pull by driving through the heels, extending your knees; Your back angle should stay the same, and your arms should remain straight with the elbows pointed out; As full extension is achieved, transition into the receiving position by aggressively shrugging and flexing the arms with the elbows up and out; Aggressively pull yourself down, rotating your elbows under the bar as you do so; Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull; The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed; Continue to descend to the bottom squat position, which will help in the recovery; Immediately recover by driving through the heels, keeping the torso upright and elbows up; Continue until you have risen to a standing position; Return the weight to the boxes for the next rep; |
compound | shoulders | Clock Push-Up | push | Move into a prone position on the floor, supporting your weight on your hands and toes; Your arms should be fully extended with the hands around shoulder width; Keep your body straight throughout the movement; This will be your starting position; Descend by flexing at the elbow, lowering your chest toward the ground; At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible until you are air borne; Aim to jump 12-18 inches to one side; As you accelerate up, move your outside foot away from your direction of travel; Leaving the ground, shift your body about 30 degrees for the next repetition; Return to the starting position and repeat the exercise, working all the way around until you are back where you started; | body only | chest | The Clock Push-Up exercise uses a push force. The Clock Push-Up exercise has a compound mechanic. The Clock Push-Up exercise is performed with body only equipment. The Clock Push-Up exercise primarily targets the chest muscle(s). The Clock Push-Up exercise engages the shoulders muscle(s) as secondary muscles. The Clock Push-Up exercise is performed as such: Move into a prone position on the floor, supporting your weight on your hands and toes; Your arms should be fully extended with the hands around shoulder width; Keep your body straight throughout the movement; This will be your starting position; Descend by flexing at the elbow, lowering your chest toward the ground; At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible until you are air borne; Aim to jump 12-18 inches to one side; As you accelerate up, move your outside foot away from your direction of travel; Leaving the ground, shift your body about 30 degrees for the next repetition; Return to the starting position and repeat the exercise, working all the way around until you are back where you started; |
compound | chest | Close-Grip Barbell Bench Press | push | Lie back on a flat bench; Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked; This will be your starting position; As you breathe in, come down slowly until you feel the bar on your middle chest; Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement; After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles; Lock your arms in the contracted position, hold for a second and then start coming down slowly again; Tip: It should take at least twice as long to go down than to come up; Repeat the movement for the prescribed amount of repetitions; When you are done, place the bar back in the rack; | barbell | triceps | The Close-Grip Barbell Bench Press exercise uses a push force. The Close-Grip Barbell Bench Press exercise has a compound mechanic. The Close-Grip Barbell Bench Press exercise is performed with barbell equipment. The Close-Grip Barbell Bench Press exercise primarily targets the triceps muscle(s). The Close-Grip Barbell Bench Press exercise engages the chest muscle(s) as secondary muscles. The Close-Grip Barbell Bench Press exercise is performed as such: Lie back on a flat bench; Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked; This will be your starting position; As you breathe in, come down slowly until you feel the bar on your middle chest; Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement; After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles; Lock your arms in the contracted position, hold for a second and then start coming down slowly again; Tip: It should take at least twice as long to go down than to come up; Repeat the movement for the prescribed amount of repetitions; When you are done, place the bar back in the rack; |
compound | chest | Close-Grip Dumbbell Press | push | Place a dumbbell standing up on a flat bench; Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface; Hips should be below the bench and your legs bent with your feet firmly on the floor; Grasp the dumbbell with both hands and hold it straight over your chest at arm's length; Both palms should be pressing against the underside of the sides of the dumbbell; This will be your starting position; Initiate the movement by lowering the dumbbell to your chest; Return to the starting position by extending the elbows; | dumbbell | triceps | The Close-Grip Dumbbell Press exercise uses a push force. The Close-Grip Dumbbell Press exercise has a compound mechanic. The Close-Grip Dumbbell Press exercise is performed with dumbbell equipment. The Close-Grip Dumbbell Press exercise primarily targets the triceps muscle(s). The Close-Grip Dumbbell Press exercise engages the chest muscle(s) as secondary muscles. The Close-Grip Dumbbell Press exercise is performed as such: Place a dumbbell standing up on a flat bench; Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface; Hips should be below the bench and your legs bent with your feet firmly on the floor; Grasp the dumbbell with both hands and hold it straight over your chest at arm's length; Both palms should be pressing against the underside of the sides of the dumbbell; This will be your starting position; Initiate the movement by lowering the dumbbell to your chest; Return to the starting position by extending the elbows; |
isolation | forearms | Close-Grip EZ-Bar Curl with Band | pull | Attach a band to each end of the bar; Take the bar, placing a foot on the middle of the band; Stand upright with a narrow, supinated grip on the EZ bar; The elbows should be close to the torso; This will be your starting position; While keeping the upper arms in place, flex the elbows to execute the curl; Exhale as the weight is lifted; Continue the movement until your biceps are fully contracted and the bar is at shoulder level; Hold the contracted position for a second and squeeze the biceps hard; Slowly begin to bring the bar back to starting position as your breathe in; Repeat for the recommended amount of repetitions; | e-z curl bar | biceps | The Close-Grip EZ-Bar Curl with Band exercise uses a pull force. The Close-Grip EZ-Bar Curl with Band exercise has a isolation mechanic. The Close-Grip EZ-Bar Curl with Band exercise is performed with e-z curl bar equipment. The Close-Grip EZ-Bar Curl with Band exercise primarily targets the biceps muscle(s). The Close-Grip EZ-Bar Curl with Band exercise engages the forearms muscle(s) as secondary muscles. The Close-Grip EZ-Bar Curl with Band exercise is performed as such: Attach a band to each end of the bar; Take the bar, placing a foot on the middle of the band; Stand upright with a narrow, supinated grip on the EZ bar; The elbows should be close to the torso; This will be your starting position; While keeping the upper arms in place, flex the elbows to execute the curl; Exhale as the weight is lifted; Continue the movement until your biceps are fully contracted and the bar is at shoulder level; Hold the contracted position for a second and squeeze the biceps hard; Slowly begin to bring the bar back to starting position as your breathe in; Repeat for the recommended amount of repetitions; |
compound | chest | Close-Grip EZ-Bar Press | push | Lie on a flat bench with an EZ bar loaded to an appropriate weight; Using a narrow grip lift the bar and hold it straight over your torso with your elbows in; The arms should be perpendicular to the floor; This will be your starting position; Now lower the bar down to your lower chest as you breathe in; Keep the elbows in as you perform this movement; Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale; Repeat; | e-z curl bar | triceps | The Close-Grip EZ-Bar Press exercise uses a push force. The Close-Grip EZ-Bar Press exercise has a compound mechanic. The Close-Grip EZ-Bar Press exercise is performed with e-z curl bar equipment. The Close-Grip EZ-Bar Press exercise primarily targets the triceps muscle(s). The Close-Grip EZ-Bar Press exercise engages the chest muscle(s) as secondary muscles. The Close-Grip EZ-Bar Press exercise is performed as such: Lie on a flat bench with an EZ bar loaded to an appropriate weight; Using a narrow grip lift the bar and hold it straight over your torso with your elbows in; The arms should be perpendicular to the floor; This will be your starting position; Now lower the bar down to your lower chest as you breathe in; Keep the elbows in as you perform this movement; Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale; Repeat; |
isolation | forearms | Close-Grip EZ Bar Curl | pull | Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle; The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar; The elbows should be close to the torso; This will be your starting position; While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out; Tip: Only the forearms should move; Continue the movement until your biceps are fully contracted and the bar is at shoulder level; Hold the contracted position for a second and squeeze the biceps hard; Slowly begin to bring the bar back to starting position as your breathe in; Repeat for the recommended amount of repetitions; | barbell | biceps | The Close-Grip EZ Bar Curl exercise uses a pull force. The Close-Grip EZ Bar Curl exercise has a isolation mechanic. The Close-Grip EZ Bar Curl exercise is performed with barbell equipment. The Close-Grip EZ Bar Curl exercise primarily targets the biceps muscle(s). The Close-Grip EZ Bar Curl exercise engages the forearms muscle(s) as secondary muscles. The Close-Grip EZ Bar Curl exercise is performed as such: Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle; The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar; The elbows should be close to the torso; This will be your starting position; While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out; Tip: Only the forearms should move; Continue the movement until your biceps are fully contracted and the bar is at shoulder level; Hold the contracted position for a second and squeeze the biceps hard; Slowly begin to bring the bar back to starting position as your breathe in; Repeat for the recommended amount of repetitions; |
compound | biceps | Close-Grip Front Lat Pulldown | pull | Sit down on a pull-down machine with a wide bar attached to the top pulley; Make sure that you adjust the knee pad of the machine to fit your height; These pads will prevent your body from being raised by the resistance attached to the bar; Grab the bar with the palms facing forward using the prescribed grip; Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width; For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width; As you have both arms extended in front of you - while holding the bar at the chosen grip width - bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out; This is your starting position; As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back; Tip: Concentrate on squeezing the back muscles once you reach the full contracted position; The upper torso should remain stationary (only the arms should move); The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms; After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched; Inhale during this portion of the movement; 6; Repeat this motion for the prescribed amount of repetitions; | cable | lats | The Close-Grip Front Lat Pulldown exercise uses a pull force. The Close-Grip Front Lat Pulldown exercise has a compound mechanic. The Close-Grip Front Lat Pulldown exercise is performed with cable equipment. The Close-Grip Front Lat Pulldown exercise primarily targets the lats muscle(s). The Close-Grip Front Lat Pulldown exercise engages the biceps muscle(s) as secondary muscles. The Close-Grip Front Lat Pulldown exercise is performed as such: Sit down on a pull-down machine with a wide bar attached to the top pulley; Make sure that you adjust the knee pad of the machine to fit your height; These pads will prevent your body from being raised by the resistance attached to the bar; Grab the bar with the palms facing forward using the prescribed grip; Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width; For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width; As you have both arms extended in front of you - while holding the bar at the chosen grip width - bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out; This is your starting position; As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back; Tip: Concentrate on squeezing the back muscles once you reach the full contracted position; The upper torso should remain stationary (only the arms should move); The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms; After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched; Inhale during this portion of the movement; 6; Repeat this motion for the prescribed amount of repetitions; |
compound | abdominals | Close-Grip Push-Up off of a Dumbbell | push | Lie on the floor and place your hands on an upright dumbbell; Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight; This will be your starting position; Lower your body, allowing the elbows to flex while you inhale; Keep your body straight, not allowing your hips to rise or sag; Press yourself back up to the starting position by extending the elbows; Breathe out as you perform this step; After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions; | body only | triceps | The Close-Grip Push-Up off of a Dumbbell exercise uses a push force. The Close-Grip Push-Up off of a Dumbbell exercise has a compound mechanic. The Close-Grip Push-Up off of a Dumbbell exercise is performed with body only equipment. The Close-Grip Push-Up off of a Dumbbell exercise primarily targets the triceps muscle(s). The Close-Grip Push-Up off of a Dumbbell exercise engages the abdominals muscle(s) as secondary muscles. The Close-Grip Push-Up off of a Dumbbell exercise is performed as such: Lie on the floor and place your hands on an upright dumbbell; Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight; This will be your starting position; Lower your body, allowing the elbows to flex while you inhale; Keep your body straight, not allowing your hips to rise or sag; Press yourself back up to the starting position by extending the elbows; Breathe out as you perform this step; After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions; |
isolation | forearms | Close-Grip Standing Barbell Curl | pull | Hold a barbell with both hands, palms up and a few inches apart; Stand with your torso straight and your head up; Your feet should be about shoulder width and your elbows close to your torso; This will be your starting position; Tip: You will keep your upper arms and elbows stationary throughout the movement; Curl the bar up in a semicircular motion until the forearms touch your biceps; Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top; Tip: Avoid bending the back or using swinging motions as you lift the weight; Only the forearms should move; Slowly go back down to the starting position as you inhale; Repeat for the recommended amount of repetitions; | barbell | biceps | The Close-Grip Standing Barbell Curl exercise uses a pull force. The Close-Grip Standing Barbell Curl exercise has a isolation mechanic. The Close-Grip Standing Barbell Curl exercise is performed with barbell equipment. The Close-Grip Standing Barbell Curl exercise primarily targets the biceps muscle(s). The Close-Grip Standing Barbell Curl exercise engages the forearms muscle(s) as secondary muscles. The Close-Grip Standing Barbell Curl exercise is performed as such: Hold a barbell with both hands, palms up and a few inches apart; Stand with your torso straight and your head up; Your feet should be about shoulder width and your elbows close to your torso; This will be your starting position; Tip: You will keep your upper arms and elbows stationary throughout the movement; Curl the bar up in a semicircular motion until the forearms touch your biceps; Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top; Tip: Avoid bending the back or using swinging motions as you lift the weight; Only the forearms should move; Slowly go back down to the starting position as you inhale; Repeat for the recommended amount of repetitions; |
compound | not applicable | Cocoons | pull | Begin by lying on your back on the ground; Your legs should be straight and your arms extended behind your head; This will be your starting position; To perform the movement, tuck the knees toward your chest, rotating your pelvis to lift your glutes from the floor; As you do so, flex the spine, bringing your arms back over your head to perform a simultaneous crunch motion; After a brief pause, return to the starting position; | body only | abdominals | The Cocoons exercise uses a pull force. The Cocoons exercise has a compound mechanic. The Cocoons exercise is performed with body only equipment. The Cocoons exercise primarily targets the abdominals muscle(s). The Cocoons exercise does not engage any secondary muscles. The Cocoons exercise is performed as such: Begin by lying on your back on the ground; Your legs should be straight and your arms extended behind your head; This will be your starting position; To perform the movement, tuck the knees toward your chest, rotating your pelvis to lift your glutes from the floor; As you do so, flex the spine, bringing your arms back over your head to perform a simultaneous crunch motion; After a brief pause, return to the starting position; |
compound | abdominals | Conan's Wheel | not applicable | With the weight loaded, take a zurcher hold on the end of the implement; Place the bar in the crook of the elbow and hold onto your wrist; Try to keep the weight off of the forearms; Begin by lifting the weight from the ground; Keep a tight, upright posture as you being to walk, taking short, fast steps; Look up and away as you turn in a circle; Do not hold your breath during the event; Continue walking until you complete one or more complete turns; | other | quadriceps | The Conan's Wheel exercise has a compound mechanic. The Conan's Wheel exercise is performed with other equipment. The Conan's Wheel exercise primarily targets the quadriceps muscle(s). The Conan's Wheel exercise engages the abdominals muscle(s) as secondary muscles. The Conan's Wheel exercise is performed as such: With the weight loaded, take a zurcher hold on the end of the implement; Place the bar in the crook of the elbow and hold onto your wrist; Try to keep the weight off of the forearms; Begin by lifting the weight from the ground; Keep a tight, upright posture as you being to walk, taking short, fast steps; Look up and away as you turn in a circle; Do not hold your breath during the event; Continue walking until you complete one or more complete turns; |
isolation | forearms | Concentration Curls | pull | Sit down on a flat bench with one dumbbell in front of you between your legs; Your legs should be spread with your knees bent and feet on the floor; Use your right arm to pick the dumbbell up; Place the back of your right upper arm on the top of your inner right thigh; Rotate the palm of your hand until it is facing forward away from your thigh; Tip: Your arm should be extended and the dumbbell should be above the floor; This will be your starting position; While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out; Only the forearms should move; Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level; Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb; This guarantees a good contraction; Hold the contracted position for a second as you squeeze the biceps; Slowly begin to bring the dumbbells back to starting position as your breathe in; Caution: Avoid swinging motions at any time; Repeat for the recommended amount of repetitions; Then repeat the movement with the left arm; | dumbbell | biceps | The Concentration Curls exercise uses a pull force. The Concentration Curls exercise has a isolation mechanic. The Concentration Curls exercise is performed with dumbbell equipment. The Concentration Curls exercise primarily targets the biceps muscle(s). The Concentration Curls exercise engages the forearms muscle(s) as secondary muscles. The Concentration Curls exercise is performed as such: Sit down on a flat bench with one dumbbell in front of you between your legs; Your legs should be spread with your knees bent and feet on the floor; Use your right arm to pick the dumbbell up; Place the back of your right upper arm on the top of your inner right thigh; Rotate the palm of your hand until it is facing forward away from your thigh; Tip: Your arm should be extended and the dumbbell should be above the floor; This will be your starting position; While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out; Only the forearms should move; Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level; Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb; This guarantees a good contraction; Hold the contracted position for a second as you squeeze the biceps; Slowly begin to bring the dumbbells back to starting position as your breathe in; Caution: Avoid swinging motions at any time; Repeat for the recommended amount of repetitions; Then repeat the movement with the left arm; |
compound | not applicable | Cross-Body Crunch | pull | Lie flat on your back and bend your knees about 60 degrees; Keep your feet flat on the floor and place your hands loosely behind your head; This will be your starting position; Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time; Reach with your elbow and try to touch your knee; Exhale as you perform this movement; Tip: Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow; Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee; Continue alternating in this manner until all prescribed repetitions are done; | body only | abdominals | The Cross-Body Crunch exercise uses a pull force. The Cross-Body Crunch exercise has a compound mechanic. The Cross-Body Crunch exercise is performed with body only equipment. The Cross-Body Crunch exercise primarily targets the abdominals muscle(s). The Cross-Body Crunch exercise does not engage any secondary muscles. The Cross-Body Crunch exercise is performed as such: Lie flat on your back and bend your knees about 60 degrees; Keep your feet flat on the floor and place your hands loosely behind your head; This will be your starting position; Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time; Reach with your elbow and try to touch your knee; Exhale as you perform this movement; Tip: Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow; Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee; Continue alternating in this manner until all prescribed repetitions are done; |
isolation | forearms | Cross Body Hammer Curl | pull | Stand up straight with a dumbbell in each hand; Your hands should be down at your side with your palms facing in; While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale; Touch the top of the dumbbell to your shoulder and hold the contraction for a second; Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm; Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm; | dumbbell | biceps | The Cross Body Hammer Curl exercise uses a pull force. The Cross Body Hammer Curl exercise has a isolation mechanic. The Cross Body Hammer Curl exercise is performed with dumbbell equipment. The Cross Body Hammer Curl exercise primarily targets the biceps muscle(s). The Cross Body Hammer Curl exercise engages the forearms muscle(s) as secondary muscles. The Cross Body Hammer Curl exercise is performed as such: Stand up straight with a dumbbell in each hand; Your hands should be down at your side with your palms facing in; While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale; Touch the top of the dumbbell to your shoulder and hold the contraction for a second; Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm; Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm; |
compound | biceps | Cross Over With Bands | push | Secure an exercise band around a stationary post; While facing away from the post, grab the handles on both ends of the band and step forward enough to create tension on the band; Raise your arms to the sides, parallel to the floor, perpendicular to your torso (your torso and the arms should resemble the letter T and with the palms facing forward; Have them extended with a slight bend at the elbows; This will be your starting position; While keeping your arms straight, bring them across your chest in a semicircular motion to the front as you exhale and flex your pecs; Hold the contraction for a second; Slowly return to the starting position as you inhale; Perform for the recommended amount of repetitions; | bands | chest | The Cross Over With Bands exercise uses a push force. The Cross Over With Bands exercise has a compound mechanic. The Cross Over With Bands exercise is performed with bands equipment. The Cross Over With Bands exercise primarily targets the chest muscle(s). The Cross Over With Bands exercise engages the biceps muscle(s) as secondary muscles. The Cross Over With Bands exercise is performed as such: Secure an exercise band around a stationary post; While facing away from the post, grab the handles on both ends of the band and step forward enough to create tension on the band; Raise your arms to the sides, parallel to the floor, perpendicular to your torso (your torso and the arms should resemble the letter T and with the palms facing forward; Have them extended with a slight bend at the elbows; This will be your starting position; While keeping your arms straight, bring them across your chest in a semicircular motion to the front as you exhale and flex your pecs; Hold the contraction for a second; Slowly return to the starting position as you inhale; Perform for the recommended amount of repetitions; |
not applicable | abdominals | Crossover Reverse Lunge | pull | Stand with your feet shoulder width apart; This will be your starting position; Perform a rear lunge by stepping back with one foot and flexing the hips and front knee; As you do so, rotate your torso across the front leg; After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion; | not applicable | lower back | The Crossover Reverse Lunge exercise uses a pull force. The Crossover Reverse Lunge exercise does not require any equipment. The Crossover Reverse Lunge exercise primarily targets the lower back muscle(s). The Crossover Reverse Lunge exercise engages the abdominals muscle(s) as secondary muscles. The Crossover Reverse Lunge exercise is performed as such: Stand with your feet shoulder width apart; This will be your starting position; Perform a rear lunge by stepping back with one foot and flexing the hips and front knee; As you do so, rotate your torso across the front leg; After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion; |
isolation | forearms | Crucifix | static | In the crucifix, you statically hold weights out to the side for time; While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different; Begin standing, and raise your arms out to the side holding the implements; Your arms should be parallel to the ground; In competition, judges or sensors are used to let you know when you break parallel; Hold for as long as you can; Typically, the weights should be heavy enough that you fail in 30-60 seconds; | other | shoulders | The Crucifix exercise uses a static force. The Crucifix exercise has a isolation mechanic. The Crucifix exercise is performed with other equipment. The Crucifix exercise primarily targets the shoulders muscle(s). The Crucifix exercise engages the forearms muscle(s) as secondary muscles. The Crucifix exercise is performed as such: In the crucifix, you statically hold weights out to the side for time; While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different; Begin standing, and raise your arms out to the side holding the implements; Your arms should be parallel to the ground; In competition, judges or sensors are used to let you know when you break parallel; Hold for as long as you can; Typically, the weights should be heavy enough that you fail in 30-60 seconds; |
isolation | not applicable | Crunch (Hands Overhead) | pull | Lie on the floor with your back flat and knees bent with around a 60-degree angle between the hamstrings and the calves; Keep your feet flat on the floor and stretch your arms overhead with your palms crossed; This will be your starting position; Curl your upper body forward and bring your shoulder blades just off the floor; At all times, keep your arms aligned with your head, neck and shoulder; Don't move them forward from that position; Exhale as you perform this portion of the movement and hold the contraction for a second; Slowly lower down to the starting position as you inhale; Repeat for the recommended amount of repetitions; | body only | abdominals | The Crunch (Hands Overhead) exercise uses a pull force. The Crunch (Hands Overhead) exercise has a isolation mechanic. The Crunch (Hands Overhead) exercise is performed with body only equipment. The Crunch (Hands Overhead) exercise primarily targets the abdominals muscle(s). The Crunch (Hands Overhead) exercise does not engage any secondary muscles. The Crunch (Hands Overhead) exercise is performed as such: Lie on the floor with your back flat and knees bent with around a 60-degree angle between the hamstrings and the calves; Keep your feet flat on the floor and stretch your arms overhead with your palms crossed; This will be your starting position; Curl your upper body forward and bring your shoulder blades just off the floor; At all times, keep your arms aligned with your head, neck and shoulder; Don't move them forward from that position; Exhale as you perform this portion of the movement and hold the contraction for a second; Slowly lower down to the starting position as you inhale; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Crunch (Legs On Exercise Ball) | pull | Lie flat on your back with your feet resting on an exercise ball and your knees bent at a 90 degree angle; Place your feet three to four inches apart and point your toes inward so they touch; Place your hands lightly on either side of your head keeping your elbows in; Tip: Don't lock your fingers behind your head; Push the small of your back down in the floor in order to better isolate your abdominal muscles; This will be your starting position; Begin to roll your shoulders off the floor and continue to push down as hard as you can with your lower back; Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor; Breathe out as you execute this portion of the movement; Squeeze your abdominals hard at the top of the contraction and hold for a second; Tip: Focus on a slow, controlled movement; Refrain from using momentum at any time; Slowly go back down to the starting position as you inhale; Repeat for the recommended amount of repetitions; | body only | abdominals | The Crunch (Legs On Exercise Ball) exercise uses a pull force. The Crunch (Legs On Exercise Ball) exercise has a isolation mechanic. The Crunch (Legs On Exercise Ball) exercise is performed with body only equipment. The Crunch (Legs On Exercise Ball) exercise primarily targets the abdominals muscle(s). The Crunch (Legs On Exercise Ball) exercise does not engage any secondary muscles. The Crunch (Legs On Exercise Ball) exercise is performed as such: Lie flat on your back with your feet resting on an exercise ball and your knees bent at a 90 degree angle; Place your feet three to four inches apart and point your toes inward so they touch; Place your hands lightly on either side of your head keeping your elbows in; Tip: Don't lock your fingers behind your head; Push the small of your back down in the floor in order to better isolate your abdominal muscles; This will be your starting position; Begin to roll your shoulders off the floor and continue to push down as hard as you can with your lower back; Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor; Breathe out as you execute this portion of the movement; Squeeze your abdominals hard at the top of the contraction and hold for a second; Tip: Focus on a slow, controlled movement; Refrain from using momentum at any time; Slowly go back down to the starting position as you inhale; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Crunches | pull | Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle; If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch; Now place your hands lightly on either side of your head keeping your elbows in; Tip: Don't lock your fingers behind your head; While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor; Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale; Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor; At the top of the movement, contract your abdominals hard and keep the contraction for a second; Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum; After the one second contraction, begin to come down slowly again to the starting position as you inhale; Repeat for the recommended amount of repetitions; | body only | abdominals | The Crunches exercise uses a pull force. The Crunches exercise has a isolation mechanic. The Crunches exercise is performed with body only equipment. The Crunches exercise primarily targets the abdominals muscle(s). The Crunches exercise does not engage any secondary muscles. The Crunches exercise is performed as such: Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle; If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch; Now place your hands lightly on either side of your head keeping your elbows in; Tip: Don't lock your fingers behind your head; While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor; Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale; Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor; At the top of the movement, contract your abdominals hard and keep the contraction for a second; Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum; After the one second contraction, begin to come down slowly again to the starting position as you inhale; Repeat for the recommended amount of repetitions; |
compound | traps | Cuban Press | push | Take a dumbbell in each hand with a pronated grip in a standing position; Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the scarecrow position; This will be your starting position; To initiate the movement, externally rotate the shoulders to move the upper arm 180 degrees; Keep the upper arms in place, rotating the upper arms until the wrists are directly above the elbows, the forearms perpendicular to the floor; Now press the dumbbells by extending at the elbows, straightening your arms overhead; Return to the starting position as you breathe in by reversing the steps; Repeat for the recommended amount of repetitions; | dumbbell | shoulders | The Cuban Press exercise uses a push force. The Cuban Press exercise has a compound mechanic. The Cuban Press exercise is performed with dumbbell equipment. The Cuban Press exercise primarily targets the shoulders muscle(s). The Cuban Press exercise engages the traps muscle(s) as secondary muscles. The Cuban Press exercise is performed as such: Take a dumbbell in each hand with a pronated grip in a standing position; Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the scarecrow position; This will be your starting position; To initiate the movement, externally rotate the shoulders to move the upper arm 180 degrees; Keep the upper arms in place, rotating the upper arms until the wrists are directly above the elbows, the forearms perpendicular to the floor; Now press the dumbbells by extending at the elbows, straightening your arms overhead; Return to the starting position as you breathe in by reversing the steps; Repeat for the recommended amount of repetitions; |
not applicable | abductors | Dancer's Stretch | static | Sit up on the floor; Cross your right leg over your left, keeping the knee bent; Your left leg is straight and down on the floor; Place your left arm on your right leg and your right hand on the floor; Rotate your upper body to the right, and hold for 10-20 seconds; Switch sides; | not applicable | lower back | The Dancer's Stretch exercise uses a static force. The Dancer's Stretch exercise does not require any equipment. The Dancer's Stretch exercise primarily targets the lower back muscle(s). The Dancer's Stretch exercise engages the abductors muscle(s) as secondary muscles. The Dancer's Stretch exercise is performed as such: Sit up on the floor; Cross your right leg over your left, keeping the knee bent; Your left leg is straight and down on the floor; Place your left arm on your right leg and your right hand on the floor; Rotate your upper body to the right, and hold for 10-20 seconds; Switch sides; |
compound | not applicable | Dead Bug | pull | Begin lying on your back with your hands extended above you toward the ceiling; Bring your feet, knees, and hips up to 90 degrees; Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes; Hold this position throughout the movement; This will be your starting position; Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground; Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch; Stay tight and return the working leg to the starting position; Repeat on the opposite side, alternating until the set is complete; | body only | abdominals | The Dead Bug exercise uses a pull force. The Dead Bug exercise has a compound mechanic. The Dead Bug exercise is performed with body only equipment. The Dead Bug exercise primarily targets the abdominals muscle(s). The Dead Bug exercise does not engage any secondary muscles. The Dead Bug exercise is performed as such: Begin lying on your back with your hands extended above you toward the ceiling; Bring your feet, knees, and hips up to 90 degrees; Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes; Hold this position throughout the movement; This will be your starting position; Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground; Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch; Stay tight and return the working leg to the starting position; Repeat on the opposite side, alternating until the set is complete; |
compound | forearms | Deadlift with Bands | pull | To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up; For long bands, they will need to be anchored to a secure base, such as heavy dumbbells or a rack; With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar; Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward; After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar; Lower the bar by bending at the hips and guiding it to the floor; | barbell | lower back | The Deadlift with Bands exercise uses a pull force. The Deadlift with Bands exercise has a compound mechanic. The Deadlift with Bands exercise is performed with barbell equipment. The Deadlift with Bands exercise primarily targets the lower back muscle(s). The Deadlift with Bands exercise engages the forearms muscle(s) as secondary muscles. The Deadlift with Bands exercise is performed as such: To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up; For long bands, they will need to be anchored to a secure base, such as heavy dumbbells or a rack; With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar; Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward; After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar; Lower the bar by bending at the hips and guiding it to the floor; |
compound | forearms | Deadlift with Chains | pull | You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift; Approach the bar so that it is centered over your feet; You feet should be about hip width apart; Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract; Typically, you would use an overhand grip or an over/under grip on heavier sets; With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar; Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward; After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar; Lower the bar by bending at the hips and guiding it to the floor; | barbell | lower back | The Deadlift with Chains exercise uses a pull force. The Deadlift with Chains exercise has a compound mechanic. The Deadlift with Chains exercise is performed with barbell equipment. The Deadlift with Chains exercise primarily targets the lower back muscle(s). The Deadlift with Chains exercise engages the forearms muscle(s) as secondary muscles. The Deadlift with Chains exercise is performed as such: You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift; Approach the bar so that it is centered over your feet; You feet should be about hip width apart; Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract; Typically, you would use an overhand grip or an over/under grip on heavier sets; With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar; Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward; After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar; Lower the bar by bending at the hips and guiding it to the floor; |
compound | shoulders | Decline Barbell Bench Press | push | Secure your legs at the end of the decline bench and slowly lay down on the bench; Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked; The arms should be perpendicular to the floor; This will be your starting position; Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack; As you breathe in, come down slowly until you feel the bar on your lower chest; After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles; Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again; Tip: It should take at least twice as long to go down than to come up); Repeat the movement for the prescribed amount of repetitions; When you are done, place the bar back in the rack; | barbell | chest | The Decline Barbell Bench Press exercise uses a push force. The Decline Barbell Bench Press exercise has a compound mechanic. The Decline Barbell Bench Press exercise is performed with barbell equipment. The Decline Barbell Bench Press exercise primarily targets the chest muscle(s). The Decline Barbell Bench Press exercise engages the shoulders muscle(s) as secondary muscles. The Decline Barbell Bench Press exercise is performed as such: Secure your legs at the end of the decline bench and slowly lay down on the bench; Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked; The arms should be perpendicular to the floor; This will be your starting position; Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack; As you breathe in, come down slowly until you feel the bar on your lower chest; After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles; Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again; Tip: It should take at least twice as long to go down than to come up); Repeat the movement for the prescribed amount of repetitions; When you are done, place the bar back in the rack; |
compound | chest | Decline Close-Grip Bench To Skull Crusher | push | Secure your legs at the end of the decline bench and slowly lay down on the bench; Using a close grip (a grip that is slightly less than shoulder width), lift the bar from the rack and hold it straight over you with your arms locked and elbows in; The arms should be perpendicular to the floor; This will be your starting position; Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack; Now lower the bar down to your lower chest as you breathe in; Keep the elbows in as you perform this movement; Using the triceps to push the bar back up, press it back to the starting position as you exhale; As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead; Breathe in as you perform this portion of the movement; Lift the bar back to the starting position by contracting the triceps and exhaling; Repeat steps 3-6 until the recommended amount of repetitions is performed; | barbell | triceps | The Decline Close-Grip Bench To Skull Crusher exercise uses a push force. The Decline Close-Grip Bench To Skull Crusher exercise has a compound mechanic. The Decline Close-Grip Bench To Skull Crusher exercise is performed with barbell equipment. The Decline Close-Grip Bench To Skull Crusher exercise primarily targets the triceps muscle(s). The Decline Close-Grip Bench To Skull Crusher exercise engages the chest muscle(s) as secondary muscles. The Decline Close-Grip Bench To Skull Crusher exercise is performed as such: Secure your legs at the end of the decline bench and slowly lay down on the bench; Using a close grip (a grip that is slightly less than shoulder width), lift the bar from the rack and hold it straight over you with your arms locked and elbows in; The arms should be perpendicular to the floor; This will be your starting position; Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack; Now lower the bar down to your lower chest as you breathe in; Keep the elbows in as you perform this movement; Using the triceps to push the bar back up, press it back to the starting position as you exhale; As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead; Breathe in as you perform this portion of the movement; Lift the bar back to the starting position by contracting the triceps and exhaling; Repeat steps 3-6 until the recommended amount of repetitions is performed; |
isolation | not applicable | Decline Crunch | pull | Secure your legs at the end of the decline bench and lie down; Now place your hands lightly on either side of your head keeping your elbows in; Tip: Don't lock your fingers behind your head; While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to roll your shoulders off it; Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale; Your shoulders should come up off the bench only about four inches, and your lower back should remain on the bench; At the top of the movement, contract your abdominals hard and keep the contraction for a second; Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum; After the one second contraction, begin to come down slowly again to the starting position as you inhale; Repeat for the recommended amount of repetitions; | body only | abdominals | The Decline Crunch exercise uses a pull force. The Decline Crunch exercise has a isolation mechanic. The Decline Crunch exercise is performed with body only equipment. The Decline Crunch exercise primarily targets the abdominals muscle(s). The Decline Crunch exercise does not engage any secondary muscles. The Decline Crunch exercise is performed as such: Secure your legs at the end of the decline bench and lie down; Now place your hands lightly on either side of your head keeping your elbows in; Tip: Don't lock your fingers behind your head; While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to roll your shoulders off it; Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale; Your shoulders should come up off the bench only about four inches, and your lower back should remain on the bench; At the top of the movement, contract your abdominals hard and keep the contraction for a second; Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum; After the one second contraction, begin to come down slowly again to the starting position as you inhale; Repeat for the recommended amount of repetitions; |
compound | shoulders | Decline Dumbbell Bench Press | push | Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs; The palms of your hand will be facing each other; Once you are laying down, move the dumbbells in front of you at shoulder width; Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you; This will be your starting position; Bring down the weights slowly to your side as you breathe out; Keep full control of the dumbbells at all times; Tip: Throughout the motion, the forearms should always be perpendicular to the floor; As you breathe out, push the dumbbells up using your pectoral muscles; Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly; Tip: It should take at least twice as long to go down than to come up;; Repeat the movement for the prescribed amount of repetitions of your training program; | dumbbell | chest | The Decline Dumbbell Bench Press exercise uses a push force. The Decline Dumbbell Bench Press exercise has a compound mechanic. The Decline Dumbbell Bench Press exercise is performed with dumbbell equipment. The Decline Dumbbell Bench Press exercise primarily targets the chest muscle(s). The Decline Dumbbell Bench Press exercise engages the shoulders muscle(s) as secondary muscles. The Decline Dumbbell Bench Press exercise is performed as such: Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs; The palms of your hand will be facing each other; Once you are laying down, move the dumbbells in front of you at shoulder width; Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you; This will be your starting position; Bring down the weights slowly to your side as you breathe out; Keep full control of the dumbbells at all times; Tip: Throughout the motion, the forearms should always be perpendicular to the floor; As you breathe out, push the dumbbells up using your pectoral muscles; Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly; Tip: It should take at least twice as long to go down than to come up;; Repeat the movement for the prescribed amount of repetitions of your training program; |
compound | not applicable | Decline Dumbbell Flyes | push | Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs; The palms of your hand will be facing each other; Once you are laying down, move the dumbbells in front of you at shoulder width; The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended; This will be your starting position; With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest; Breathe in as you perform this portion of the movement; Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint; Return your arms back to the starting position as you squeeze your chest muscles and breathe out; Tip: Make sure to use the same arc of motion used to lower the weights; Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions; | dumbbell | chest | The Decline Dumbbell Flyes exercise uses a push force. The Decline Dumbbell Flyes exercise has a compound mechanic. The Decline Dumbbell Flyes exercise is performed with dumbbell equipment. The Decline Dumbbell Flyes exercise primarily targets the chest muscle(s). The Decline Dumbbell Flyes exercise does not engage any secondary muscles. The Decline Dumbbell Flyes exercise is performed as such: Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs; The palms of your hand will be facing each other; Once you are laying down, move the dumbbells in front of you at shoulder width; The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended; This will be your starting position; With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest; Breathe in as you perform this portion of the movement; Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint; Return your arms back to the starting position as you squeeze your chest muscles and breathe out; Tip: Make sure to use the same arc of motion used to lower the weights; Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions; |
isolation | not applicable | Decline Dumbbell Triceps Extension | push | Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs; The palms of your hand will be facing each other; Once you are laying down, move the dumbbells in front of you at shoulder width; The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended; This will be your starting position; As you breathe in and you keep the upper arms stationary (and elbows in), bring the dumbbells down slowly by moving your forearms in a semicircular motion towards you until your thumbs are next to your ears; Breathe in as you perform this portion of the movement; Lift the dumbbells back to the starting position by contracting the triceps and exhaling; Repeat for the recommended amount of repetitions; | dumbbell | triceps | The Decline Dumbbell Triceps Extension exercise uses a push force. The Decline Dumbbell Triceps Extension exercise has a isolation mechanic. The Decline Dumbbell Triceps Extension exercise is performed with dumbbell equipment. The Decline Dumbbell Triceps Extension exercise primarily targets the triceps muscle(s). The Decline Dumbbell Triceps Extension exercise does not engage any secondary muscles. The Decline Dumbbell Triceps Extension exercise is performed as such: Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs; The palms of your hand will be facing each other; Once you are laying down, move the dumbbells in front of you at shoulder width; The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended; This will be your starting position; As you breathe in and you keep the upper arms stationary (and elbows in), bring the dumbbells down slowly by moving your forearms in a semicircular motion towards you until your thumbs are next to your ears; Breathe in as you perform this portion of the movement; Lift the dumbbells back to the starting position by contracting the triceps and exhaling; Repeat for the recommended amount of repetitions; |