The barbell incline bench press is a variation of the bench press exercise that targets your upper chest by using an incline bench with an incline angle. Steps : 1.) Start off setting up your incline bench to a 45 degree angle or use a pre-designed incline bench press bench. 2.) Then lie flat on your back on the bench with your feet firmly planted on the floor gripping the barbell with a slightly wider than shoulder-width apart. 3.) Lift the bar off of the rack and hold it right above your chest as this will be your starting position. 4.) Slowly lower the bar until it almost touches you and you feel a stretch in your chest, and hold the position for a count. 5.) Return back up to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Do not lock your elbows when you are in the starting position and make sure that you use a slow controlled motion without touching your chest while performing this exercise.
Steps : 1.) To begin this exercise; start off by placing a weighted barbell in front of your legs bending over slightly with your glutes extended out. 2.) Let your arms hang down and grab the barbell, lifting slightly so that the bar is rested around your shins. 3.) Pull the barbell up towards your chest keeping your body still during the entire movement. 4.) As you reach your chest squeeze your back and your deltoids tightly holding on for a few seconds. 5.) Return back to the starting position. 6.) Repeat this exercise for as many repetitions as needed
Steps : 1.) Start off setting up an flat bench and then sit down on the bench, with a dumbbell in one hand and feet flat on the floor. 2.) Hold the dumbbell in an underhand grip with your palms facing up, then slowly lift the dumbbell up towards your shoulder, isolating the bicep and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.
Steps : 1.) To begin this exercise; start off standing up straight holding dumbbells in each hand resting at your pelvis. 2.) Lift the dumbbells up and out so that they are extended in front of your shoulders, at your shoulder level, holding onto this position for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed
The cable standing triceps extension exercise works the tricep muscles by extending your arms behind your neck. Steps : 1.) Start off stand with your feet shoulder width apart, 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 until you feel a stretch in your tricep muscles. 4.) Slowly raise the dumbbell back up to the starting position. 5.) Repeat for as many reps and sets as desired.
Steps : 1.) Start off taking an elevated platform and placing it on top of the bench for a cable row machine. 2.) Sit down on the bench placing your feet on the foot rests in front of you, keeping your knees slightly bent and then lean slightly to grab the handle to perform the exercise. 3.) Slowly extend your arms and elbows back pulling the handle towards your lower chest, feeling a stretch within your lats and lower back. 4.) Hold this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.
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.
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.
Steps : 1.) To begin this exercise; start off with your back flat on the floor and your legs extended with knees bent. 2.) Your arms should be at your sides during the entire exercise. 3.) Keeping your knees bent, move your legs up in the air, followed by inhaling and moving your legs towards your chest, rolling your pelvis back and lift your hips up off of the floor. 4.) Squeeze your abs as you reach the final position, hold on for a few seconds then return your legs back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.
Steps : 1.) Begin this exercise by lying with your back flat on the floor and knees bent. 2.) With your feet flat on the floor, take your arms and stretch them overhead with your palms overlapping each other. 3.) From the floor position, curl your body up from the abdominals and take your shoulder blades off of the floor, keeping your arms straight with your head. 4.) During the upward motion keep your arms straight and don’t move them forward in front of your head. 5.) As you continue your upward motion, exhale and hold in the contraction. 6.) Lower yourself back down to the starting position, exhaling on the way down. 7.) Repeat this exercise for the amount of repetitions needed.