Barbell Bench Press
How To Perform Exercise
Bench press is a great exercise for building a powerful chest.
The bench press is one of the power exercises, known to be very effective for building body mass. Learning how to do a proper bench press is well worth the effort.
Steps :
1.) Lie with your back flat on a bench with your feet firmly on the ground and the bar resting on the benches rack.
2.) Slowly lift the bar off the rack and hold it above your chest as this will be the starting position.
3.) Then lower the bar down until it is slightly above your chest, making sure that it doesn't touch or slam against your chest.
4.) Hold this position briefly and make sure you have complete control of the bar, then raise it back up to the starting postion.
3.) Place the bar on the rack and that will complete your set.
Tips :
1.) By changing the width of the grip on the bar will change the focus and targeting of the exercise. Using a medium grip is the most common grip on the bar which is slightly wider than shoulder-width that is typically marked on the bar.
2.) Using a spotter while performing this exercise is essential to make sure that the bar doesn't drop onto your chest and a spotter can provide motivation to lift more weight.
3.) The most important thing about the bench press exercise is using a weight that you can manage while maintaining proper form. Many individuals try to lift more weight than they can manage which results in injuring and incorrectly performing the exercise.
Wide Grip Lat Pulldown 1
How To Perform Exercise
The wide-grip lat pulldown is one of the classic bodybuilding exercises used to help build a stronger back.
Steps :
1.) Start off sitting a cable pull down machine that has a wide bar attachment and grab it with a wide overhand grip.
2.) Keeping your abs drawn in, back straight and pull down on the bar to your upper chest.
3.) Hold for a count at the bottom position, squeeze your lats and then slowly return back to the starting position.
Barbell Triceps Extension 1
How To Perform Exercise
Steps :
1.) Lie down on a bench with your head at one end.
2.) Grasp a barbell with an underhand grip.
3.) Move your arms beyond your head and keep them in a straight line.
4.) Bending only your elbows, slowly lower and raise the barbell.
Crunches 1
How To Perform Exercise
The crunch exercise is the most common abdominal exercise and often is improperly performed.
Steps :
1.) Start off by placing your hands across your chest or on either side of your head as this will be your starting position.
2.) Then slowly raise your upper body (head, shoulders and chest) up off of the floor and towards your knees, squeezing and crunching your abs.
3) Hold this position for a count, squeezing your abs, then return back to the starting position.
Tips :
1.) Make sure to keep your hips straight and your lower back against the floor during this exercise.
Barbell Squat 1
How To Perform Exercise
The barbell squat is used for building muscle mass, strengthening up the quads and is one of the main power exercises.
Steps :
1.) To begin this exercise, set up a bar with the amount of weight that you would like to perform on a squat rack.
2.) Lift the bar off of the rack and position the weight so that it is rested upon your traps.
3.) Keeping your head upward and looking forward, slightly bend at your knees and push back your hips then lower your body slowly to the floor.
4.) Slowly lower your body until your quads are parallel to the ground then hold for a count feeling a stretch in your muscles.
5.) Return back up to the starting position and repeat for as many reps and sets as desired.
Tips : 1.) We recommend using a squat rack to help you when performing this exercise unless you are going to perform the squat with a very low weight.
2.) By keeping your head looking forward and slightly upward, it will help you prevent from arching your back.
3.) Tightening your abs will help take any pressure off of your back.
3.) Before you start using a heavy weight, make sure your back is strong enough to handle the pressure. Perform dead lifts and supermans.
4.) It is important to make sure that you are strong enough and your back is able to handle enough pressure from the weight rested upon your body.
5.) Perform deadlifts and superman exercises to help strengthen your body for this exercise.
6.) If you feel any pain or discomfort when performing the squat exercise, stop doing them immediately to prevent any further injury.
7.) Remember to breathe and prevent from locking your knees as you could possibly pass out from blood rush. Air Bike 1
How To Perform Exercise
Steps :
1.) Start off lying flat as if you were going to perform a sit up putting your hands behind your your head and lifting your shoulders into a crunch position.
2.) Bring your knees up so that they are perpendicular with the floor and your lower legs are parallel with the ground as this will be your starting position.
3.) Slowly go through a cycle pedal motion kicking forward with your right leg and bringing in the knee of the left leg.
4.) Next bring your right elbow close to your left knee by crunching to the side.
5.) Return back to the starting position as you breathe in then crunch to the opposite side as you cycle your legs and bring your left elbow close to your right knee.
6.) Repeat with each side for as many reps and sets as desired.
Tips :
1.) Reduce the speed of the exercise for more intensity and better results.
Leg Press 1
How To Perform Exercise
The leg press exercise is a variation of leg press workouts which targets the external muscles of the legs by placing your feet closely together.
Steps :
1.) Start off sitting on a leg press machine with your feet on the crosspiece about 6 inces apart with your toes pointed outward.
2.) Once in position, grab the handles on the sides of the machine, release the locks, slowly bend down at your knees and bring the weight as far as possible towards your chest.
3.) Hold for a count and then return back to the starting position.
4.) Repeat for as many reps and sets as desired.
Tips :
1.) Do not lock your knees at the top as this can result in injury.
Dumbbell Standing Triceps Extension 1
How To Perform Exercise The dumbbell standing triceps extension works the tricep muscles by extending your arms behind your neck.
Steps :
1.) Start off standing with your feet shoulder width apart, keeping your back straight and your abs drawn in.
2.) Hold a dumbbell in both hands, with your palms facing up.
3.) Raise the dumbbell over your head and slowly lower the dumbbell in an arc behind your head and hold for a count.
4.) Slowly raise the dumbbell back up to the starting position.
Dumbbell One Arm Row 1
How To Perform Exercise
Steps :
1.) Start off kneeling over the side of a bench by placing the knee and hand of the supporting arm on the bench and then position the opposite foot on the floor.
2.) Grab a dumbbell from the floor opposite of the side supporting the body and pull the dumbbell up slowly to your chest, feeling a stretch in your back until it almost makes contact with your chest.
3.) Hold this position for a count, then return slowly back to the starting position.
4.) Repeat for as many reps and sets as desired and switch with the opposite arms.
Dumbbell Shoulder Press 1
How To Perform Exercise The dumbbell shoulder press is a variation of the standard military press that puts more focus on the trap muscles and deltoid muscles.
Steps :
1.) Start off holding a dumbbell in each hand, with your palms facing forward and your hands at shoulder height, and sitting on a bench keeping your abs tight.
2.) Slowly extend your arms and raise the dumbbells up until your arms are straight and each dumbbell is above your head.
3.) Continue until you reach the top position and you feel a squeeze in your shoulder muscles and hold for a count.
4.) Return back to the starting position and repeat for as many reps and sets as desired.
6.) Continue until your hands are once again at about shoulder level.
Tips :
1.) Do not lock your elbows in the top position of this exercise.
2.) By locking your elbows you are prone to very serious injuries.
3.) You are also able to perform a variation of this exercise on an exercise ball.