Lie face down on the floor with your hands at your sides, next to your hips. Slowly raise your shoulders and chest off the floor about five inches by contracting your back muscles. Keep your lower body relaxed and your head in line with your upper body. If it helps, you can keep your eyes focused on a spot on … Read More
Reverse-Grip Bench Press
With your feet flat on the floor, take a shoulder-width under-grip on the bar, and have your training partner lift the weight from the rack to a position supported at straight-arms\’ length above your upper chest. Being sure that your elbows are kept close to the sides of your torso, slowly lower the barbell down and touch the middle of … Read More
Reverse One-arm press down
Grasp the pulley in your left hand with an under-grip. Keep your left upper arm against the side of your torso and ensure that your elbow is stationary during the entire movement. Moving only your forearm, slowly straighten your arm. Hold the straight-armed position for a moment, intensely squeezing your triceps. Slowly return the pulley handle back along the same … Read More
2 Arm Overhead Dumbbell Triceps Extension
Take a grip on a moderately weighted dumbbell so when the handle is hanging straight down, your palms are resting flat against the underside of the upper set of plates. Encircle the dumbbell handle with your thumbs to keep the weight from slipping from your hands when you do the movement. Set the feet about shoulder-width apart and sit in … Read More
One arm Seated Dumbbell Triceps Extension
Grasp a dumbbell in your left hand. Place your feet a comfortable distance apart and sit in a bench that provides back support. Extend your left arm directly upward from your shoulder joint, with your palm facing toward the front. If you like, you can reach behind your head and grasp your left upper arm with your right hand to … Read More
Narrow-Grip Barbell Bench Press
With your feet flat on the floor, take an narrow over-grip in the middle of the bar with the index fingers approximately 5-8 inches apart. With the help of a training partner, lift the barbell off the rack to straight arms\’ length. Keeping your elbows close to your torso, slowly bend your arms and lower the bar downward until it … Read More
Lying Barbell Extensions/Head-bangers
Place the hands in the inner grooves of a moderately weighted E z bar (approximately 4-6 inches of space showing between your index fingers). Lie back on the bench and extend the arms directly overhead from your shoulders. Keeping the elbows motionless, slowly bend your arms and lower the E z bar to the rear and downward in a semicircular … Read More
Close Grip Bar Press Down
Take an over-grip on the handle, your index fingers no more than 3-5 inches apart in the middle of the handle. With the feet set at shoulder-width apart, bend the arms fully and press the upper arms against the sides of your torso (elbows stationary during the entire movement). The bar will be just below the chin. Maintain good posture … Read More
Bench Dips
Sit on a flat bench with your hands on each side of your hips. Grasp the bench firmly with your hands and place your feet on a bench three to five feet away from the bench that you are sitting on. Keeping your torso upright, slowly lower your body until your elbows are at a 90 degree angle and return … Read More
Vertical Leg Scissors
Lie on your back and extend both of your legs to a 30-45 degree angle from the floor keeping them straight. Once in this position scissor your legs up and down moving them approximately 12-18 inches each time while keeping your lower back pressed firmly against the towel. The closer your feet come to the floor the harder this exercise … Read More
Transverse Abdominal Crunches
Start by lying down on the floor (an exercise mat or blanket may make this a little more comfortable) with your arms at your sides, your knees bent and your feet flat on the floor. Begin the movement by bringing both hands up to your left knee as you crunch your trunk up towards the left. Breathe out as you … Read More
Stability Ball Crunches
When using a stability ball you must make sure the ball is the correct size for you. To determine this sit on the ball with your feet shoulder width apart. If your knees are at a 90 degree angle the ball is the right size for you and you are ready to start. To perform an abdominal crunch effectively on … Read More
Rope Crunches
Start by placing a rope handle on a weight machine and place an exercise mat on the floor in front of the machine. Facing away from the weight stack, reach slightly behind your shoulders and grasp the end of the ropes in each hand. Hold the ropes tightly against the fronts of your shoulders and kneel down onto the exercise … Read More
Oblique Abdominal Crunches
If you have a nagging lower back injury, strengthening your abdominals can help to reduce the discomfort you feel. Strengthening your abdominals can also help to stabilize your trunk muscles helping to keep your body in proper alignment. Start this exercise by lying flat with your back on the floor. Bend your left leg and place your right ankle on … Read More
Medicine Ball Crunches
Lie face up on an exercise mat on the floor. Holding a medicine ball in your hands, extend your legs straight in the air above your hips. Extend your arms until they are straight and reach up trying to touch the medicine ball to your toes. Once you are as close to your toes as possible, return to the starting … Read More