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Upper Body Muscle
The anterior deltoid assists the pectoralis major during shoulder transverse flexion (which means that you work the front of your shoulders when you push something).Function
The primary function of the anterior deltoid is for shoulder abduction. The deltoids other functions are shoulder flexion, transverse flexion and internal rotation.
Origin
The origin of the anterior deltoid is the clavicle ( anterior lateral third).
Insertion
The insertion of the anterior deltoid is onto the lateral side of the humerous (deltoid tuberosity).
Training
Anterior deltoid training should be kept to a minimum if it is followed by chest the following day.
The back is a very large muscle group which should be trained. If the back is not trained with the same intensity and frequency as the chest muscles, muscular imbalances will occur and injury is much more prevalant. Remember that the Erector Spinae muscles are actually 'deep' muscles and aren't shown in the image.Function
The function of the back muscles are to 'pull' towards the body. There are many muscles that make up the 'back'.
Training
Hypertrophy back training should always be started with a major compound exercise such as deadlifts or barbell bent over rows.
Biceps are made up of two (bi) muscles. These muscles are the long head and the short head.Function
The primary function of the Bicep muscle is to move the forearm towards the shoulder (elbow flexion). The secondary function of the bicep brachii is supination of the forearm.
Origin
The origin of the bicep muscle attaches onto the Scapula at two places (Supraglenoid Tuberosity and the Coracoid Process)
Insertion
The insertion points are onto the Radius (Tubercle) and the Fascia of the forearm (Bicipital Aponeurosis).
Training
Increasing Bicep Size: Be sure to keep your train at different intensities and focus on a full range of exercises. Since biceps are a small muscle group, do not perform more exercises and sets than larger muscle groups.
For Sport:Biceps aren't a very integral muscle for sport and isolation exercises should be kept to a minimum.
Biceps are worked during any pulling action. Some people recommend training biceps with your back and some people say to train it at a different time. The right answer is… Vary your routine every month to never allow your body to adapt.Also see the Brachialis Muscle.
The Brachialis makes up a large part of the arm and is mostly trained when also training the Biceps Brachii.Function
The function of the brachialis is elbow flexion.
Origin
The origin is on the anterior of the humerous.
Insertion
The insertion is on the Ulna (onto the coronoid process).
The chest is a major muscle which consists of the pectoralis major and minor.Function
The primary function of the chest is for shoulder transverse adduction, flexion, internal rotation, adduction and extension.
Origin
The origin of the chest (pectoralis major) attaches onto the anterior of the sternum and the 2nd to 6th of the ribs.
Insertion
The pectoralis major inserts onto the proximal anterior of the humerus.
Training
The chest muscles should be trained, they are mostly activated during any pushing motion. Make sure to train your back just as hard as your chest or injuries could occur.
Obliques are the trouble spot for most, if not everyone. They can be a pain to try and reduce the overall size.Function
The function of the oblique muscle is for spine flexion, rotation, and lateral flexion.
Origin
The origin of the oblique is on the Ilium and the 5th-12th Ribs.
Insertion
The oblique muscle inserts onto the rectus abdominis fascia and the Ilium.
Three muscles (long head, lateral head and the medial head) make up the tricep.Function
The function of the tricep is for elbow extension, shoulder extension and adduction.
Origin
The triceps originate onto the scapula and the superior and inferior radial groove of the humerous (posterior).
Insertion
The triceps insert onto the olecranon process of the ulna.
Training
Keep in mind that when you push something you use your chest and triceps. Your triceps may be weaker after you complete a chest workout.
Exercises
| Picture | Name of Exercise | ||||
 | Medicine Ball Woodchoppers on Exercise Ball Begin this wood chopper exercise with the medicine ball to your side while sitting on an exercise ball with your feet at a 90 degree angle to the floor. Begin to raise the ball up... | ||||
 | Exercise Ball Abdominal Russian Twists This is an advanced abdominal exercise that is performed by starting with a dumbbell above your head with your arms in a locked position. With your hips up and the ball in the mid... | ||||
 | Exercise Band Ab Ball Crunches Begin the exercise band abdominal ball crunches by grabbing an exercise band and then lying supine with your hips as high as possible. Now begin to lean your entire body forward u... | ||||
 | Twisting Crunches Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support. Now slowly lift your torso in a diagonal fas... | ||||
 | Crunches Crunches are taught many different ways, but there is a consistant element. Start with lying on your back with your knees at a ninety degree angle and your hands by your side or b... | ||||
 | Weighted Cable Ball Crunch Start by leaning backward on the ball and grabbing a cable. Now with your body firmly planted on the ground for support, raise the weight and complete a crunch (as shown). Breath... | ||||
 | Ball Crunches Lie back on a big ball with your shoulder blades on the ball, with your hips level with the ball slowly roll up contracting your abs (as shown). Slowly return to the starting posi... | ||||
 | Bridge Start with your body raised off the ground clenching your abdominals. Now hold your body in this position for 30-60 seconds. This is usually a sports specific exercise used where... | ||||
 | Side Bridge Start by lying on a mat with your legs straight out. Turn sideways holding your body up with one bent arm parallel to the floor. Keep your abs tight until 30-60 seconds. A great... | ||||
 | High to Low Woodchoppers Start by standing perpindicular to the cable machine while the cable is place in the top position. Now with both hands, grab the cable and bring it across your body from the top t... | ||||
 | Low to High Woodchoppers Stand upright with the cable perpindicular to your foot. Now with two arms grab the weight and use ONLY your abdominals to do the twisting. You may find that your shoulders are d... | ||||
 | Cable Crunches Attach a rope to a high pulley. Grab the ends of the rope in each hand and kneel down in front of the pulley. Your hands should be at the sides of your head. From this posit... | ||||
 | Ball Rollout Start with the ball infront of you and with your hands on the ball. Now lower your body by rolling the ball out keeping your abs tight and as stabilizers so you dont fall. Once y... | ||||
 | Abdominal Barbell Rollouts To begin Abdominal Barbell Rollouts kneel in a pushup position with your hands shoulder width (or wider) on a barbell. With your arms almost locked out on the bar push the bar ahe... | ||||
 | V-Up Start the V-Up by lying flat on a mat and then raise both your legs and arms together while keeping them as straight as possible. Keep your lower back as straight as possible as w... | ||||
 | Jack Knives This exercise can be performed with your knees bent or kept straight. Lie on the ground (beginner) or a bench (advanced) with your lower body not on the bench. Complete a crunch ... | ||||
 | Air Bike Start with your back flat on the ground. Now raise your opposite arm and leg together (as shown). Repeat side to side until a complete set is finished. Spotter Informat... | ||||
 | Lying Leg Raises / Throwdowns Start by lying on a mat with your legs straight out. Lift your legs straight up using only your abdominals and hip flexors. Lower your legs down without them touching the ground.... | ||||
 | Exercise Ball Medicine Ball Throw The medicine ball throw is a great exercise to increase your speed and distance with any type of throwing (ie. Baseball Players). To begin this exercise start by lying supine on a... | ||||
 | Reverse Preacher Curls Start by sitting in the machine as shown and reverse your hands as shown. This will work a your Brachialis and Biceps Brachii at a different angle than regular preacher curls. Ra... | ||||
 | Back Dumbbell Row Start the one arm dumbbell row by kneeling down on an exercise ball with the opposing arm holding onto a dumbbell. To begin slowly bring the dumbbell upwards to your chest keeping... | ||||
 | Exercise Band Back Lat Pulldowns This exercise band lat pulldown exercise can be performed by tying the elastic/exercise band around a stationary object from up close to the ceiling and then sitting on the ground ... | ||||
 | Exercise Band Standing Back Row This is a great home exercise. All that is required is an exercise band, a stationary object at stomach level and some motivation. Begin this exercise by getting in a squat posit... | ||||
 | Bent-over Barbell Rows To begin the Bent-over barbell row stand with feet shoulder width apart and a bend in the knees. Bend at the waist with your head up and grasp a bar with an wide overhand grip. B... | ||||
 | Close Grip Pulldowns Using a narrow grip handle, put your knees underneath the pad, and lean back slightly. Pull the handle down smoothly until it touches the top of your chest. Now extend your arm... | ||||
 | Standing Row (Elastic Band) Start by standing up straight and have the middle of the band tied to the door knob so you can still grab both ends. Now with your hands grabbing both ends extend fully while keep... | ||||
 | One Arm Row While grabbing a dumbbell in one hand, bend forward keeping your back level with the ground. Keep your non-working hand on the bench for support. Start with the weight down by yo... | ||||
 | T-Bar Rows Stand on a block with legs bent and bend forward at the waist. Grab teh T-Bar with either a wide or narrow grip and keep your head up. By bending your arms, lift the bar stra... | ||||
 | Chin-Ups Hold the chin-up bar with palms facing forward with a wide grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets the ... | ||||
 | Reverse Grip Chinups Hold the chin-up bar with palms facing you with a shoulder width grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets ... | ||||
 | Lat Pulldown Using a wide bar, hold it with a wide comfortable grip, while putting your knees underneath the pad. Pull the bar down smoothly until it touches the top of your chest. Now extend... | ||||
 | Seated Row To begin the seated row take hold of the handles of your favorite bar (it could be like the one shown). Sit with your back straight while keeping your legs bent and feet against t... | ||||
 | Straight Arm Pulldowns Stand upright and grab the weight out in front of you with your arms fully extended. Lower the weight keeping your arms straight until they are just about by your side. Let the w... | ||||
 | Dumbbell Bent Over Row Stand with your knees bent and your torso at a 60 degree angle. Now with the weights fully extended in your hand bring them straight up to your chest contracting your shoulderblad... | ||||
 | Lying Cable Curls Start by lying on a bench with your arms straight up holding a straight bar attached to a cable. With your back flat on the bench lower the weight using your biceps keeping your e... | ||||
 | One Arm Cable Curls Start with a cable in one hand standing perfectly erect. Now raise the weight while keeping your elbow into your side and breathing out on the way up. Breathe in on the way down ... | ||||
 | Reverse Curls Stand upright with your back and head straight. Grasp a bar with an overhand grip at shoulder width and slowly raise the weight with your elbows tight into your body. Once the ... | ||||
 | Standing E-Z Curl Bar | Standing Barbell Curl The standing e-z curl bar curls for the biceps brachii and brachialis can be performed by standing up and having the bar infront of you with arms completely extended. Now r... | ||||
 | Preacher Curls Start with an ez-curl bar sitting at a preacher bench (as shown). Adjust the preacher bench so that it is comfortably in your armpit. With your arms extended and holding on to th... | ||||
 | Barbell Curls Stand upright with your back and head straight. Grasping a bar of a predetermined weight at shoulder width, slowly raise the weight with your elbows tight into your body. Once th... | ||||
 | Concentration Curls Start by sitting on a bench with one elbow resting on the same leg. The other arm should be between your legs and not resting against the other leg. Slowly grasp the weight and r... | ||||
 | Dumbbell Curls This is performed by starting with dumbbells in either hand, sitting on a big ball, with your back and head straight, and palms facing forward. Raise the weight to touch your shou... | ||||
 | Hammer Curls While standing, grasp a dumbbell in each hand with your back and head straight, and palms facing each other. Raise the weight to touch your shoulder, keeping your elbows tight ... | ||||
 | Elastic Band Bicep Curls Start by standing or sitting and with the band underneath your feet and your feet and shoulders relaxed raise the band using your biceps and until you have completed a curl as show... | ||||
 | Lying Bicep Isolation Curls These lying bicep isolation exercise ball curls are performed by lying supine on a ball with your hips high and your arms draped to the side of the ball holding dumbbells. Now slo... | ||||
 | Dumbbell Ball Preacher Bicep Isolation Curl Start this bicep isolation exercise by kneeling overtop of a ball with a dummbell in one hand draped on top of the ball. With your one arm curl the weight until there there is jus... | ||||
 | Cable Curls Stand facing a low pulley with a straigth bar attached to it. Grasp the bar with a shoulder width grip and arms extended down. Keeping the upper arm rigid, curl the bar up un... | ||||
 | 21s Stand upright with your back and head straight. Grasping a bar at shoulder width, slowly raise the bar halfway until the bar is parallel with the floor. Do this for 7 reps. Th... | ||||
 | Incline Dumbbell Curls Grasp a dumbbell in each hand, sit on an incline bench, with your back and head straight, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows... | ||||
 | Reverse Dumbbell Incline Curls Grasp a dumbbell in each hand, sit on an incline bench facing the back pad, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows tight in to y... | ||||
 | Lying Down Cable Curls Start by lying down on a mat with a cable between your legs. Now while maintaining keeping your back firmly on the ground, lift the weight using your biceps and brachialis. This ... | ||||
 | Snatch Begin the "Snatch" exercise by standing comfortably with bent knees, arms outside your knees, flat feet, back straight, head up, and the toes pointed slightly outward. Start... | ||||
 | Dumbbell Flys While lying on a bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells (as shown) to the top. Keeping full tension upon the pectorals at ... | ||||
 | Chair Bench Press (Elastic Band) Sit in a chair and wrap the elastic around your chair. With the elastic coming around from your shoulders and holding your elbows up press your arms out to full extention and then... | ||||
 | Machine Bench Press(Vertical Press) Start with your back firmly against the pad. While having the weights around your nipples (in height) push the weight out with your lower back firmly against the pad. Complete th... | ||||
 | Medicine Ball Chest Pushups Begin this the medicine ball pushups by lying face down in a pushup position with your butt parallel to the floor. Now try to use one hand to grasp the medicine ball and then the o... | ||||
 | Exercise Band Chest Flyes/Flies This exercise can be performed by starting with an exercise band/elastic/swiss band by wrapping it around something stationary and then bringing your hands to the side and then com... | ||||
 | Cable Crossovers Take hold of handles attached to overhead pulleys. Have your arms parallel with the floor, palms down, and a slight bend at the waist. Bring your arms down in an arc fashion ... | ||||
 | Upward Cable Crossovers Take hold of handles attached to low pulleys. Have your arms point towards the bottom of pulleys, palms forward. Bring your arms up in an arc fashion until your hands meet in f... | ||||
 | Incline Flyes While lying on an incline bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells overhead in an arc fashion to the top. Reverse the mov... | ||||
 | Decline Flyes While lying on an decline bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells overhead in an arc fashion to the top. Reverse the mov... | ||||
 | Machine Flyes (Pec Deck) Sit facing away from the machine, holding the handles or with your arms behind the pads. Your arms should be parallel with the floor and in line with your body. Bring your ar... | ||||
 | Smith Machine Incline Press Start by making sure you are comfortable underneath a bar with the weight around your upper chest (make sure this is comfortable). Now raise the weight and if you ever need a spot... | ||||
 | Decline Press Lie down on a decline bench grasping a dumbbell in each hand. Hold the dumbbells at above the shoulder line with palms facing forward. Press the dumbbells forward until they ... | ||||
 | Ball Incline Dumbbell Press Sit on the ball and roll out with dumbbells so that the middle of your back is on the ball, and bring your hands to the side as shown. Now get in a squat position so that your fee... | ||||
 | Dumbbell Pullovers Lie down with your upper back across a bench and your body perpendicular to the bench. Have your arms extended above your chest and holding a dumbbell with both hands. While ... | ||||
 | Exercise Ball Dumbbell Chest Pullovers Begin this pullover exercise by lying supine on a stability ball with your shoulder blades on the majority of it. Now with your arms extended behind your head bring the weight up ... | ||||
 | Cable Pullovers Primarily used to 'expand the rib cage' this exercise can be performed by lying down on a bench and then grabbing a rope from behind your head which is then brought infront of your... | ||||
 | Wall Push Up This exercise is great for people who are not able to do a regular push up. To begin, start standing up and then lean against a wall with your hands out. Now with your hands at s... | ||||
 | Dumbbell Flat Bench Chest Press This compound dumbbell flat chest press can be performed lying supine on a bench with your feet firmly on the floor and your arms holding dumbbells out to the side with a 90 degree... | ||||
 | Double Medicine Ball Pushups This alternate chest pushup exercise can be performed by having two medicine balls in each hand in a pushup position. With your hips flat with your body (see picture) lower your u... | ||||
 | Push Up To complete a pushup start by lying face down on the ground with your hands out to the side (a bit wider than shoulder width). Now with your arms slightly bent, and your knees str... | ||||
 | Knee Push Up (Modified Push Up) Start with your knees on the floor and your feet up (facing the mat). Place your hands parallel with your shoulders and a bit wider than shoulder width apart. Without touching th... | ||||
 | Dips To perform the dip exercise, extend yourself at arms length above the bars, then lower yourself slowly until ninety degrees then back to the top. The more forward you lean, the mo... | ||||
 | Incline Dumbbell Press Lower the dumbbells down to the level of your body (as shown). Raise the dumbbells slowly, keeping them steady with your abdominals flexed. This exercise is the most difficult be... | ||||
 | Bench Press While lying comfortably on a bench, the bar should be lowered to the middle of the chest area, and then back up to full extension without locking your elbows. The lower back shoul... | ||||
 | Push Ups Between Benches (Push Up) Pushups between benches are performed as shown by placing your body between a bench in a push-up position having hands and feet on opposite benches and then lowering your body as l... | ||||
 | Close Grip Bench Press Lie on a flat bench holding a bar with your hands about six inches apart and above your chest. Press the bar up until your arms are extended above your chest but yuor arms are... | ||||
 | Good Mornings While standing, place a barbell across the back of your shoulders as you would for squats. Keeping your legs rigid, bend forward at the waist, with head up, until your upper b... | ||||
 | Back Hyper-Extensions Start by lying face down, then raise your arm and head with the opposite leg. If done properly you should feel a stretch in your lower back. Finally, lower your leg, arm, and hea... | ||||
 | Back Extensions Place yourself face down on a hyperextension bench with your feet hooked under the rear pads. Place your hand across your chest and bend at the waist until your upper body is ... | ||||
 | Machine Back Extensions Start with the pad against the middle of your shoulder blades. Some machines have a seat belt that you can use to strap yourself in. Lean back with your lower back and then relax... | ||||
 | Ball Back Hyperextensions (Lower Back) Start by lying face first over the ball and having the ball in the middle of your abdominals. Now with the opposite arm/leg touching the ground raise the opposite arm and leg (see... | ||||
 | Wrist Curls Sit on a bench with your forearms lying on top of your thighs and holding a barbell with an underhand grip. Bend your forward so that the bar is resting on your fingers. Curl... | ||||
 | Standing Wrist Curls Grab a barbell from behind you by reaching your arms back and using a underhand grip. Have your arms hang with barbell behind you and the bar resting in your fingers. Curl th... | ||||
 | Wrist Extensions Sit on a bench with your forearms lying on top of your thighs and holding a barbell with an overhand grip. Bend your forward so that the bar is resting on your fingers. Curl th... | ||||
 | Clean and Jerk Clean: Start in a bent over position with your knees slightly bent and feet shoulder width apart. Grip the bar just wider than shoulder width. Pull the bar off the ground keeping... | ||||
 | Straight Leg Deadlifts While standing, hold a barbell with extended arms in front of your thighs. Keeping your legs rigid, bend forward at the waist, with head up, until your upper body is parallel w... | ||||
 | Twisting Leg Raises Hang from a chin-up bar or some gyms have benches specifically made for hanging leg raises. Raise your knees up as high as you can in a diagonal fashion (bringing one knee towa... | ||||
 | Ball Knee Crunches Start with your body cradled over the ball and then roll your body out with your hands. Have your knees (or feet to make it harder) on the ball. Now bring the ball in using your ... | ||||
 | Roman Chair Hang from a chin-up bar or some gyms have benches specifically made for hanging leg raises. Raise your knees up as high as you can, curling your pelvis forward. Hold the posi... | ||||
 | Cable Bent-Leg Deadlift To begin the Cable Bent-Leg Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the cable (with an alternate hand ... | ||||
 | Upright Row To perform the upright row begin with an overhand grip, and hands comfortably apart, let the weight hang directly in front of you. Lift the bar straight up, keeping the bar close ... | ||||
 | Shrugs While grasping the dumbbells tightly, and your arms at your side, relax your shoulders. Now raise your shoulders as high as you can go. Now slowly return to the starting position... | ||||
 | Cable Side Bends Start by grabbing a cable with your torso bent to the side as shown. Now raise the weight and use your opposing oblique muscle to do the action of contracting. Exhale until you a... | ||||
 | Dumbbell Side Bends While standing with one both arms at your side grab a dumbbell with one arm and then lower the weight as shown. Now with your obliques raise the weight to until you are crouched o... | ||||
 | Ball Side Crunches or Bends Start by draping yourself over the ball front first. Then slowly staggar your legs front to back as shown while putting your obliques on the ball and trying to put your hands over... | ||||
 | Shoulder / Deltoid Extensions Start with the cable weight across your body as shown. Now raise the weight by pulling the weight across your body with your rear deltoid. This is an advanced exercise because of... | ||||
 | Elastic Band Front Raises Stand up and with the elastic band underneath your feet and arms down by your sides raise the band to the front with straight arms. Lower back down to the starting position once y... | ||||
 | Dumbbell Lateral Inline Shoulder Raise This dumbbell isolation shoulder exercise can be performed by lying on an incline bench with your upper body and one foot on the ground. Now with one hand holding a dumbbell and d... | ||||
 | Reverse Flies with Exercise Band Begin with an exercise band and wrap it around something while grasping the elastic by the two hand grips. Now slowly bring the handles backwards behind your back with your arms a... | ||||
 | Incline Front Raises lie face down on a 45 degree incline bench holding a dumbbell in each hand. Allow your arms to hangdirectly below your shoulders. Raise your arms forward until they are paral... | ||||
 | Arnold Press The arnold press can be completed sitting or standing. To begin, grasp a dumbbell in each hand and raise the weights to top position of a dumbbell curl. As you raise the dumbbell... | ||||
 | Front Raises Start with the weight at your side, and again sit comfortably with a ninety degree angle in your knees and keep your head and back straight. Now keeping a slightly bent arm and pa... | ||||
 | Seated Shoulder Press (Elastic band) Start with the band underneath your chair and with both hands firmly gripping both ends. Now with your arms out to the sides and your hands up in the air making a 90 deg angle (se... | ||||
 | Machine Military or Shoulder Press Sit comfortably on a ball making sure your knees are ninety degrees to the floor and you are in the middle of the ball. Start with the weight at your side above your head (as show... | ||||
 | Push Press This exercise is meant for overall power and strength. This exercise should only be performed if you are an advanced trainer or supervised by a spotter. Start by standing up with... | ||||
| Machine Military Press (Shoulder Press) Start by sitting in the machine with your back flat against the back of the pad. Now with your hands out gripping the pads raise the machine straight up. Once you reach the top s... | ||||
 | Dumbbell Press or Shoulder Press This seated front dumbbell press is performed on a bench by sitting vertical with dumbbells in both hands. Start with the dumbbells as shown in a 90 degree position. Raise and pr... | ||||
 | Dumbbell Incline Lateral Raises Incline side raises or Lateral Incline side raises are performed seated on an incline bench with dumbbells in hand and palms ALWAYS facing the floor. Slowly bring the weight up un... | ||||
 | Reverse Overhead Dumbbell Laterals Sit down on a bench. Grasp a dumbbell in each hand and extend your arms until they are parallel with the floor and palms up. Keep a slight bend in the arms. Slowly lift your... | ||||
 | Side Raises Kneeling down with the cable behind your body, keeping your head and back straight, raise the weight to your side with a slight bend in your arm (until it is level with the ground)... | ||||
 | Side Raises (Elastic Band) Stand up straight and have your hands by your side with the elastic band underneath your feet. Now with straight arms and both hands gripping either side of the band raise them by... | ||||
 | Machine Rear Deltoid Laterals Sit on a Pec Deck machine facing the back pad. Either grasp the handles or place your arms behind the arm pads. Bring your arms back as far as comfortable and hold. Reverse ... | ||||
 | Rear Raises (On the Ball) With the weights between your legs and palms in, keeping your back and head level with the ground. As well, as your knees at a ninety degree angle raise the weights with your palm... | ||||
 | Elastic Band Rear Raises Start by bending over with an elastic band underneath your feet and your arms perpendicular to the floor. Now raise your arms out to the side so that your arms are now parallel to... | ||||
 | Dumbbell Power Cleans Start by standing as shown with the weights at knee height. Space your feet shoulder width apart with your head up. Lift the dumbells powerfully using mostly your legs and truck ... | ||||
 | DeadLift To begin the Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the barbell (with an alternate hand grip). | ||||
 | Power Clean (Hang Clean) Start by standing as shown with the barbell at your knees. Space your feet shoulder width apart with your head up. Lift the bar powerfully using mostly your legs and calves while s... | ||||
 | Dumbbell Upright Trapezius Row To perform the neck exercise: Dumbbell upright row grab a pair of dumbbells with your palms facing you and bring your arms upwards as close to your body as you can. Now make sure ... | ||||
 | Lying Dumbbell Skullcrushers Begin this exercise by lying with your back on the ball with your shoulder blades firmly planted into the ball. With your hips raised parallel to the floor and your elbows perpind... | ||||
 | One Arm Dumbbell Tricep Extension on a Ball Begin this dumbbell tricep extension exercise lying supine on a stability ball with one arm holding a dumbbell, the other on your hip for balance and your feet shoulder width apart... | ||||
 | Dumbbell Stability Ball Seated Tricep Extension Begin this tricep isolation extension exercise by sitting on a stability ball with a dumbbell in both hands. Raise the dumbbell up to your shoulder and then behind your head. Now... | ||||
 | One Arm Reverse Pulldowns Start by standing up with your back and head straight. Grasp a single arm bar, and hold it with your palm facing you. Now, with your other hand holding something for support, bri... | ||||
 | Tricep Pulldowns Stand while grasping a bent bar used for this exercise, keeping your back and head straight. Now lower the weight while keeping your elbows tight close to your body. your back sh... | ||||
 | Angled Cable Triceps Extension Stand in between two high pulleys with single handles. Grasp the right handle with your left hand and the left handle with your right hand. Hold the handles in front of your ... | ||||
 | Tricep Kickbacks Kneel comfortably on a bench with the same leg that you hold the weight with. Now with your back straight and your head looking straight ahead start with the weight at a ninety de... | ||||
 | Overhead Tricep Extentions Start with a dumbbell behind your head (as shown). Keeping your back and head straight, raise the weight above your head without locking out your elbows. Now lower the weight to ... | ||||
 | Lying Triceps Extension (Skull Crushers) To begin the skull crusher exercise, lie down on a bench and hold a barbell (or EZ curl bar) at arms length above your chest. Now, while keeping the upper arm rigid, slowly lower ... | ||||
 | Cable Incline Pulldowns Start by sitting as shown with the bar of your choice to do the pulldowns. Now with your elbows in tight to your body lower the weight and extend the bar/rope until it is fully ex... | ||||
 | Overhead Cable Extensions Stand in front of a high pulley with a rope attached to it, facing away from the pulley. Hold an end of the rope in each hand with your arms bent and hands above your head. B... | ||||
 | Incline Cable Triceps Extensions Place an incline bench in front of a low pulley, facing away from it. Attach a rope to the pulley and sit down on the bench holding the ends of the rope in each hand with your... | ||||
 | Bench Dips Place two benches Parallel to each other. From standing in th middle of them, place your hands on the edge of the back bench and your feet on the front bench. By bending at t... | ||||
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Plyometric
| Image | Name of Plyometric |
 | Seated Twists: Start with a medicine ball infront of your body. Bring the ball to one side and other side quickly ... |
 | Ball to Ball Twists: This exercise is especially good for developing core strength. Start back to back with a par... |
Pilate
| Image | Name of Pilate |
 | Overhead Leg Handstand: Start by lying face up and then bring your legs up to a 45 deg angle (straight legs) now slowly brin... |
 | One Leg Raises (or with circles): Start by lifting one leg and having it straight over your body at ninety degrees. Now lower your le... |
 | Bicycle Kick (45 deg): Start by raising one leg to 45 degrees (straight leg). Now bring your other leg in tight to your bo... |
 | Torso Slouch or Spine Stretch: Start by sitting up straight and having your legs far apart and arms out parallel over the ground. ... |
 | Open Leg Rollover: Start by lifting your legs to ninety degrees (as shown). Now with your abs tight bring your legs be... |
 | Full Situp (Roll Up): Start by stretching your body flat on the ground. Raise your arms straight up over your head while ... |
 | Arm Flutter (with legs raised): Start by lying down flat and then lift your legs while keeping them straight. (45 degree angle) Now... |
 | Body Roll: Start in a ball and keep your head inside your knees. Now balance on your bum while working your ab... |
 | Lower Back and Neck Stretch: Start by lying face down, and slide your hands up at shoulder level. Now press up as if you were do... |
Stretches and Flexibility
| Image | Name of Flexibility Exercise |
 | Abdominal on Ab Ball Stretch: Start by sitting on the ball then roll out on the ball. Now place the ball in the middle of your ba... |
 | Chest and Bicep Flexibility Stretch: This chest, shoulder and bicep stretch can be performed by lying on an exercise ball/stability ball/... |
 | Butt and Back Stretch: Start sitting down while putting one leg over the other as shown. Now place the opposite arm (of th... |
Forum Discussions
| 22 years old, need help with body fat... | Hi I'm 22 years old and I exercise regularly however I only do exercises such as cardio (i play soccer just about every other day and i do a couple ab exercises throughout the week, i think its the 8minute ab workout on youtube to be exact, i do that... |
| please help | I need a nutrional plan that will help me gain weight and fit ness routine that will help me strengthen my upper body and tone my abdominal and lower back muscles. Im 5ft 2in and weigh 108lbs. My goal is to gain about 12lbs. and stay toned. I recentl... |
| 6 Exercise Machines You Could Do Without | THE SMITH MACHINE The myth: This machine—which looks like a squat rack with a built-in bar that runs on guides—gives you all the benefits of squats, but none of the risk that comes from holding a heavy barbell across your back. That’s because t... |
| Chest fat! | hey, im 16 5'11 bout 120lbs and i have slight but noticeable pectorial fat (man-boobs ^_^) anything i can do to get rid of them? preferably i'm thinking of some sort of upper body cardio exercise, but i dno.... |
| fatigue day after exercising | Hello to all. I am 63 and have been exercising frequently for many years. My weight is 68,5 kg and ht is 5.6. However, I slacked off exercising the last two years and I am trying to get back into a regular routine. I have been swimming almost eve... |
| Problem building arm mass(Biceps, Triceps) | Hey, I have been weightlifting since i was a freshman so almost two years ago and overall my physique has changed from being skinny to moderately muscular in about 2 years. But ive hit a snag. My upper body is great; such as my pecs, back, traps, and... |
| Problems with my thighs and butt [male] | Hi. I've always been kinda big for my age and stature. Last year, though, I decided to change my eating habits, and work out a bit more. I used to be 140 lbs, but now I'm 120. I used to do about 200 sit ups a night, as well as Dance Dance Revoluti... |
| The Perfect Pushup and Powertubes? | So basically I used to weight lift a lot from when I was 15-18 y/o and then stopped. Well I'm 22 and looking to get back in shape. I'm not over weight just skinny and ideally want to be ripped, tight, and strong again, but not necessarily huge or any... |