Steps : 1.) To begin this exercise; start off by taking a weighted barbell and have it pressed up against your chest with your palms facing outward. 2.) With the barbell in position, lift it above your head with locked arms and hold for a few seconds squeezing your back and shoulders tightly. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.
The barbell front squat exercise works the same muscles as the rear squat exercise without placing the weight of the bar on your shoulders and helps strengthens overall body strength. Steps : 1.) Start off placing the barbell on your upper chest and resting it across your front deltoids and holding it with your arms crossed securely. 2.) Once in position, slowly squat down towards the floor until your upper thighs are parallel to the ground and hold the position for a count. 3.) Slowly return back up to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Practice the squat without any weight to allow yourself to become comfortable with the movements.
The standing calf raise exercise uses a machine to target the lower calf muscles and is used by beginners for proper form. Steps : 1.) Start off standing up straight with your toes on the footpads of the machine and adjust your shoulder so that they are rested underneath the upper pads. 2.) Slowly raise up on the balls of your feet so that your heels are lifted off of the pad and hold this position for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.
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.
Steps: 1. Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. 2. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral. 3. After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.
Steps: 1. Start with the feet hip-width apart, with the right foot forward and the left foot placed back behind the body on a bench or box that is about knee-height. 2. Hold a dumbbell in both hands in a vertical position in front of the chest and keep the elbows close to the rib cage during the exercise. 3. Keep the back straight while lowering the left knee towards the floor. 4. Before the left knee hits the floor, press the right foot into the ground, pull back on the right knee, and push the top of the left foot into the box to return to standing.
Performing the Dumbbell Front Raise exercise, it helps improve arm movement and build better sculpted shoulders. Steps : 1.) Start off by grasping a dumbbell in both hands, holding them with an overhand grip and position the dumbbells in front of your legs with a slight bend. 2.) Slowly raise the dumbbells forward until your arms are higher than parallel. 3.) Once you reach the top position, hold for a count then briefly then lower in a controlled manner. Tips : 1.) Squeeze your abs tightly to help support your back and make sure not to lock your elbows.
The dumbbell bent over delt raise is a variation of the standard rear delt row that allows you to use a bench to stabilize yourself and avoid any injuries. Steps : 1.) Start off standing in front of an incline bench holding a pair of dumbbells in each hand, bending slightly at your knees and keeping your abs tight. 2.) Bend over slowly until your forehead touches the top of the bench, keeping your arms handing at your sides and palms facing each other. 3.) Slowly raise your arms out to their sides, squeezing your deltoids on the ascent. 4.) Once your arms are parallel with the floor, hold for a count while squeezing your muscles then return back to the starting position.
The dumbbell bicep curl uses both arms at the same time to build stronger arms. Steps : 1.) Start off standing up straight with your feet shoulder-width apart, abs tight, knees slightly bent and a dumbbell in each hand holding in a palms up grip. 2.) While holding the dumbbells extend your arms at the side of your body, then slowly lift your arms up towards your chest until your forearms touch your biceps. 3.) Isolate the bicep and hold this position for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Refrain from swinging your arms during this exercise.
The dumbbell fly exercise targets your pecs with more focus than the standard dumbbell bench press as well as focusing upon the inner part fo your pecs. Steps : 1.) Start off lying on a flat bench with your arms out to your sides holding a dumbbell in each hand at shoulder height. 2.) Push the dumbbells up from their position using your chest and bring your arms up, without using them for lifting, until the dumbbells are directly above your chest. 3.) Once in the top position, your elbows should be facing outwards and palms facing inwards, squeeze your chest muscles and hold for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) It is important to concentrate on using your chest to perform this 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.
The reverse grip triceps pushdown exercise is the reverse version of the triceps pushdown exercise that helps isolate the tricep muscle. Steps : 1.) Start off standing in front of a cable machine and attaching a bar to the high pulley. 2.) Grab onto the handle with a palms up grip and keeping your elbows in at your sides. 3.) Slowly pull the handles down towards your thighs, isolating the tricep and hold this position fo a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired.
Steps : 1.) Kneel below a high pulley that contains a rope attachment. 2.) Grasp cable rope attachment and lower the rope until your hands are near your cheeks. 3.) Crunch down with your abs so that your face gets very close to the ground. 4.) Kneel back up slowly and inhale. 5.) Repeat for the desired amount of reps. Tips : 1.) For a more intense work out go at a slower pace.
Steps : 1.) Start off by grabbing onto a hanging grip or pull up bar, with a comfortable distance between your hands and a strong grip. 2.) Then slowly lift your knees in towards your chest until you feel tension on your lower abs. 3.) Hold this position for a few seconds then return back to the starting position and repeat for the desired reps and sets.
The decline crunch exercise allows you to keep your legs steady and isolate all of the ab muscles. Steps : 1.) Start off lying with your back flat on a decline bench and placing your feet securely under the foot rest pads as this will be your starting position. 2.) Then place your hands either across your chest or on either side of your head then lie back fully and slowly rise with your upper body, crunch your abdominals. 3.) Continue forward until you feel a tightening in your ab muscles and hold for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Use the full range of movement in this exercise for the optimal results.
The leg raise exercise helps work and strengthen your lower abs which are typically a hard muscle to target. Steps : 1.) Start off either lying on a flat bench or lying down on the floor, keeping your hands under your hips to support your back as this will be the starting position of the exercise. 2.) Once in position, keep your feet together and your toes pointed out, slowly raise your legs up towards the ceiling squeezing your ab muscles in the process. 3.) Continue on the motion upward while squeezing your lower abs then once you reach the top position, pause and hold for a count, then slowly return back to the starting position in a controlled manner. Tips : 1.) You don't have to have a large range of motion for this exercise for it to be effective.
Steps : 1.) Start off by kneeling on all fours and aligning both hands right below your shoulders keep your knees beneath your hips. 2.) Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight 3.) Hold this position for about 30 seconds to a minute. 4.) Release, return back to the starting position and repeat for as many times as you would like to perform this exercise.