You are on page 1of 80

Chin To Chest Stretch Images

Click to enlarge

Click to enlarge

Chin To Chest Stretch Guide Main Muscle: Neck

1. 2.

Get into a seated position on the floor. Place both hands at the rear of your head, fingers interlocked, thumbs pointing down and elbows pointing straight ahead. Slowly pull your head down to your chest. Hold for 20-30 seconds.

sometric Neck Exercise - Front And Back
Exercise Data
Type: Plyometrics Main Muscle Worked: Neck Equipment: Body Only Mechanics Type: Isolation Level: Beginner Location: Both Sport: No Force: Static Your Rating: Login to rate

5.9 Out of 10 Good

Click to enlarge

Click to enlarge Isometric Neck Exercise - Front And Back Guide Main Muscle: Neck

1. 2. 3. 4. 5.

With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head. Now gently push forward as you contract the neck muscles but resisting any movement of your head. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction. Hold for the recommended number of seconds. Now release the tension slowly. Rest for the recommended amount of time and repeat with your hands placed on the back side of your head. Variations: You can also do this exercise by placing your hands on the sides of your head. First do one side and then the next.

Isometric Neck Exercise - Sides Images

Click to enlarge

4.Sides Guide Main Muscle: Neck 1. Keep breathing normally as you execute this contraction. Rest for the recommended amount of time and repeat with your right hand placed on the right side of your head. Lying Face Down Plate Neck Resistance Images . Start with slow tension and increase slowly. place your left hand on the left side of your head.Click to enlarge Isometric Neck Exercise . Variations: You can also do this exercise by placing your hands to the front and then to the back of your head. First do one side and then the next. Now gently push towards the left as you contract the left neck muscles but resisting any movement of your head. 5. 2. With your head and neck in a neutral position (normal position with head erect facing forward). Now release the tension slowly. 3. Hold for the recommended number of seconds.

Click to enlarge Click to enlarge Lying Face Down Plate Neck Resistance Guide Main Muscle: Neck .

4.1. This will be your starting position. 2. Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second. Caution: As with all exercises. neck and face to be off the bench. Lying Face Up Plate Neck Resistance Images Click to enlarge . Repeat for the recommended amount of repetitions. While keeping the plate secure on the back of your head slowly lower your head (as in saying "yes") as you breathe in. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the upper chest. Variation: You can opt to use no resistance at first. 3. refrain from using any sort of sudden or jerking motions. Lie face down with your whole body straight on a flat bench while holding a weight plate behind your head.

neck and head to be off the bench. Caution: As with all exercises. refrain from using any sort of sudden or jerking motions. Raise your head back up to the starting position in a semi-circular motion as you breathe out. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the traps. While keeping the plate secure on your forehead slowly lower your head back in a semi-circular motion as you breathe in.Click to enlarge Lying Face Up Plate Neck Resistance Guide Main Muscle: Neck 1. Lie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead. Side Neck Stretch Images . 4. Variation: You can opt to use no resistance at first. This will be your starting position. Hold the contraction for a second. 3. 2. Repeat for the recommended amount of repetitions.

Click to enlarge Click to enlarge Side Neck Stretch Guide Main Muscle: Neck .

1. Barbell Shrug Images Click to enlarge . Start with your shoulders relaxed. Assist stretch with a gentle pull on the side of the head. gently tilt your head towards your shoulder. 2.

. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. However this version is not good for people with shoulder problems. this exercise can be performed with the barbell behind the back. Slowly return to the starting position as you breathe in. going in a semicircular motion from front to rear. with dumbbells by the side. This will be your starting position. 4. 3. Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart.Click to enlarge Barbell Shrug Guide Main Muscle: Traps 1. Repeat for the recommended amount of repetitions. You can use wrist wraps for this exercise for a better grip. Variations: You can also rotate your shoulders as you go up. 2. In addition. Tip: Refrain from trying to lift the barbell by using your biceps. a smith machine or with a shrug machine.

Barbell Shrug Behind The Back Images Click to enlarge Click to enlarge Barbell Shrug Behind The Back Guide Main Muscle: Traps .

Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Cable Shrugs Images Click to enlarge . The arms should remain stretched out at all times. You can use wrist wraps for this exercise for better grip. 2. Tip: Your hands should be a little wider than shoulder width apart. 3. a smith machine or with a shrug machine. Repeat for the recommended amount of repetitions. 4. Variations: You can also rotate your shoulders as you go up. Slowly return to the starting position as you breathe in.1. This will be your starting position. with dumbbells by the side. Tip: Refrain from trying to lift the barbell by using your biceps. Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). In addition. this exercise can be performed with the barbell in front of your thighs. going in a semicircular motion from rear to front. However this version is not good for people with shoulder problems.

Lower the bar back to the original position. Hold the contraction at the top for a second. Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip. Repeat for the recommended amount of repetitions. barbells or dumbbell. Stand erect close to the pulley with your arms extended in front of you holding the bar. Tip: The arms should remain extended at all times. 3. This will be your starting position. Refrain from using the biceps to help lift the bar. . 5. You can also use a single handle and work one side at a time. Variations: You can perform this exercise with bands.Click to enlarge Cable Shrugs Guide Main Muscle: Traps 1. 2. Lift the bar by elevating the shoulders as high as possible as you exhale. 4. Only the shoulders should be moving up and down.

Calf-Machine Shoulder Shrug Images Click to enlarge Click to enlarge Calf-Machine Shoulder Shrug Guide Main Muscle: Traps .

Slowly return to the starting position as you inhale.1. 2. Position yourself on the calf machine so that the shoulder pads are above your shoulders. Raise your shoulders up towards your ears as you exhale and hold the contraction for a full second. 4. Variations: You can use dumbbells. 3. Dumbbell Shrug Images Click to enlarge . smith machines and pulley machines to perform shrugging motions. Your torso should be straight with the arms extended normally by your side. This will be your starting position. Repeat for the recommended amount of repetitions. barbells.

Lift the dumbbells by elevating the shoulders as high as possible while you exhale. . Only the shoulders should be moving up and down. Refrain from using the biceps to help lift the dumbbells. Tip: The arms should remain extended at all times. arms extended on the sides. You can also use a single handle and work one side at a time. barbells or cables. Repeat for the recommended amount of repetitions. Hold the contraction at the top for a second. 2. Stand erect with a dumbbell on each hand (palms facing your torso). Lower the dumbbells back to the original position. Variations: You can perform this exercise with bands.Click to enlarge Dumbbell Shrug Guide Main Muscle: Traps 1. 4. 3.

Standing Dumbbell Upright Row Images Click to enlarge Click to enlarge Standing Dumbbell Upright Row Guide Main Muscle: Traps .

I've seen this too many times so please no jerking. swinging and cheating. you may want to stay away from upright rows and substitute by some form of lateral raises. Your arms should be extended with a slight bend at the elbows and your back should be straight. Caution: Be very careful with how much weight you use in this exercise.1. Too much weight leads to bad form. Repeat for the recommended amount of repetitions. Continue to lift them until they nearly touch your chin. 4. which in turn can cause shoulder injury. Inhale as you perform this portion of the movement. Use your side shoulders to lift the dumbbells as you exhale. Tip: Your elbows should drive the motion. if you suffer from shoulder problems. Also. keep your torso stationary and pause for a second at the top of the movement. 3. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. 2. Variations: This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using an e-z bar. Also. Alternative Exercises For Standing Dumbbell Upright Row Dumbbell Shoulder Press Images . your elbows should always be higher than your forearms. Lower the dumbbells back down slowly to the starting position. The dumbbells should be resting on top of your thighs. This will be your starting position. As you lift the dumbbells. Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width.

after a brief pause at the top contracted position. 2.Click to enlarge Click to enlarge Dumbbell Shoulder Press Guide Main Muscle: Shoulders 1. . slowly lower the weights back down to the starting position while inhaling. Now. exhale and push the dumbbells upward until they touch at the top. Repeat for the recommended amount of repetitions. 3. This is your starting position. 5. sit on a military press bench or utility bench that has back support. While holding a dumbbell in each hand. Then. 4. Make sure to rotate your wrists so that the palms of your hands are facing forward. 6. Place the dumbbells upright on top of your thighs. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.

which is to start holding the dumbbells with a supinated grip (palms facing you) in front of your shoulders and then. As you come down. However. Dumbbell One-Arm Shoulder Press Images Click to enlarge Click to enlarge . you align the dumbbells in the starting position described on step 3 by rotating your wrists and touch the dumbbells at the top. For people with lower back problems. as you start pushing up. This variation is called the Arnold Press. the version described is the recommended one. You can also perform the exercise as Arnold Schwarzenegger used to do it. it is not recommended if you have rotator cuff problems.Variations: You can perform the exercise standing or sitting on a regular flat bench. then you would go back to the starting position by rotating the wrist throughout the lowering portion until the palms of your hands are facing you.

Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight. the version described is the recommended one. Chair Upper Body Stretch Images . As you exhale. Clean the dumbbell up to bring it to shoulder height. 5. Repeat for the recommended amount of repetitions and then switch arms. The other hand can be kept fully extended to the side. 4. This variation is called the Arnold Press.Dumbbell One-Arm Shoulder Press Guide Main Muscle: Shoulders 1. slowly come down back to the starting position as you inhale. you align the dumbbells in the starting position described on step 3 by rotating your wrists and touch the dumbbells at the top. After a second pause. push the dumbbell up until your arm is fully extended. 2. This is your starting position. You can also perform the exercise as Arnold Schwarzenegger used to do it. by the waist or grabbing a fixed surface. Rotate the wrist so that the palm of your hand is facing forward. However. then you would go back to the starting position by rotating the wrist throughout the lowering portion until the palms of your hands are facing you. it is not recommended if you have rotator cuff problems. 6. which is to start holding the dumbbells with a supinated grip (palms facing you) in front of your shoulders and then. as you start pushing up. For people with lower back problems. As you come down. Variations: You can perform the exercise standing or sitting on a regular flat bench. 3.

Click to enlarge Click to enlarge Chair Upper Body Stretch Guide Main Muscle: Shoulders .

1. and pull your upper body forward so you feel a stretch. Sit on the edge of a chair. Bradford/Rocky Presses Images Click to enlarge . 2. gripping the back of it. keeping your back straight. Straighten your arms. Hold for 20-30 seconds.

Click to enlarge Click to enlarge Bradford/Rocky Presses Guide Main Muscle: Shoulders .

In this manner you keep more constant tension on the shoulders while minimizing triceps involvement. Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. 4. lift the bar up over your head by locking your arms. Bent Over Dumbbell Rear Delt Raise With Head On Bench Images Click to enlarge . 3. This is your starting position. This is one repetition. Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Lift the bar back up to the starting position as you exhale. Variations: For more stress on the shoulders. Lower the bar down to the starting position slowly as you inhale. 2. 6.1. only lift the bar until it is slightly above the head and then lower to the opposite side. Now lower the bar down to the back of the head slowly as you inhale. Alternate in this manner until you complete the recommended amount of repetitions. Once you pick up the barbell with the correct grip. 5.

This will be your starting position. Variations: This exercise can also be performed with cables or seating. slowly lower the dumbbells back to the starting position. lift the dumbbells straight to the side until both arms are parallel to the floor.Click to enlarge Bent Over Dumbbell Rear Delt Raise With Head On Bench Guide Main Muscle: Shoulders 1. The palms of your hands should be facing each other and your torso should be parallel to the floor. . 5. lean forward until your forehead touches the bench in front of you. 4. While keeping your back straight and maintaining the natural arch of your back. Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you. 3. Let the arms hang in front of you perpendicular to the ground. Exhale as you lift the weights. After a one second contraction at the top. Caution: avoid swinging the torso or bringing the arms back as opposed to the side. Repeat the recommended amount of repetitions. and the arms straight with a slight bend at the elbows. Keeping your torso forward and stationary. 2.

Arnold Dumbbell Press Images Click to enlarge Click to enlarge Arnold Dumbbell Press Guide Main Muscle: Shoulders .

Breathe out as you perform this portion of the movement. Variations: You can perform the exercise standing up but that is not recommended for people with lower back issues. Tip:Your arms should be next to your torso. Continue lifting the dumbbells until your arms are extended above you in straight arm position. 5.1. Breathe in as you perform this portion of the movement. Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Repeat for the recommended amount of repetitions. 4. begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. 3. raise the dumbbells as you rotate the palms of your hands until they are facing forward. Now to perform the movement. Arm Circles Images Click to enlarge . The starting position should look like the contracted portion of a dumbbell curl. After a second pause at the top. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. 2.

Click to enlarge Click to enlarge Arm Circles Guide Main Muscle: Shoulders .

3. Continue the circular motion of the outstretched arms for about ten seconds. Front Dumbbell Raise Images Click to enlarge . Breathe normally as you perform the move ment. Slowly start to make circles of about 1 foot in diameter with each outstretched arm. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. Tip: Ten second movements equal one set and each circle equals one repetition. Variations: As you get stronger you can use some light resistance. Stand up and extend your arms straight out by the sides. Then reverse the movement. This will be your starting position. going the opposite direction. 2.1.

Click to enlarge Click to enlarge Front Dumbbell Raise Guide Main Muscle: Shoulders .

Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause. This will be your starting position. Continue to go up until you arm is slightly above parallel to the floor. 4. Variations: This exercise can also be performed both arms at the same time.1. Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell. you could use a barbell as well. While maintaining the torso stationary (no swinging). Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. 3. Front Plate Raise Images Click to enlarge . Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm. 2. Also. lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down.

Hold the contraction for a second. As you inhale. Variations: You can use dumbbells. Tip: The arms will remain in this position throughout the exercise. 3. . Your torso should remain stationary throughout the movement as well. While standing straight. 2. cables or exercise bands to perform this movement. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Slowly raise the plate as you exhale until it is a little above shoulder level. This will be your starting position.Click to enlarge Front Plate Raise Guide Main Muscle: Shoulders 1. hold a barbell plate in both hands at the 3 and 9 o'clock positions. 4. slowly lower the plate back down to the starting position. Tip: make sure that you do not swing the weight or bend at the elbows. Repeat for the recommended amount of repetitions. barbells.

Front Two-Dumbbell Raise Images Click to enlarge Click to enlarge Front Two-Dumbbell Raise Guide Main Muscle: Shoulders .

3. Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. Exhale as you execute this portion of the movement and pause for a second at the top. back to the right. meaning doing one repetition with the right arm. While maintaining the torso stationary (no swinging). Repeat for the recommended amount of repetitions. you could use a barbell as well. 4.1. lift the dumbbells to the front with a slight bend on the elbow and the palms of the hands always facing down. lower the dumbbells back down slowly to the starting position. and then one with the left. Low Pulley Row To Neck Images Click to enlarge . Continue to go up until you arms are slightly above parallel to the floor. As you inhale. 2. etc. Also. This will be your starting position. Variations: This exercise can also be performed by alternating hands.

. 3. Tip: Again. Sit on a low pulley row machine with a rope attachment. While keeping your torso stationary. 5. Throughout the movement your upper arms should remain parallel to the floor.Click to enlarge Low Pulley Row To Neck Guide Main Muscle: Shoulders 1. 2. come back slowly to the starting position as you inhale. 4. Tip: Keep your back almost completely vertical and your arms fully extended in front of you. After holding for a second or so at the contracted position. Tip: Continue this motion until your hands are almost next to your ears (the forearms will not be parallel to the floor at the end of the movement as they will be angled a bit upwards) and your elbows are out away from your sides. This will be your starting position. during no part of the movement should the torso move. Repeat for the recommended amount of repetitions. lift your elbows and start bending them as you pull the rope towards your neck while exhaling. Grab the ends of the rope using a palms-down grip and sit with your back straight and your knees slightly bent.

Machine Shoulder (Military) Press Images Click to enlarge Click to enlarge Machine Shoulder (Military) Press Guide Main Muscle: Shoulders .Variation: You can use a straight bar attachment as well or a bench and exercise bands.

4. At the top of the position make sure that you hold the contraction for a second. This will be your starting position. Repeat for the recommended amount of repetitions. Sit down on the Shoulder Press Machine and select the weight. Grab the handles to your sides as you keep the elbows bent and in line with your torso. 5. Variations: You can use free weights (barbells and dumbbells) to perform this exercise on a military bench.1. 2. Lower the handles slowly back to the starting position as you inhale. 3. Now lift the handles as you exhale and you extend the arms fully. Standing Palm-In One-Arm Dumbbell Press Images Click to enlarge .

This the starting position. Start by having a dumbbell in one hand with your arm fully extended to the side using a neutral grip. While inhaling lower the weight down until your arm is at a 90 degree angle again. 4. . 7. Slowly lift the dumbbell up until your arm is fully extended. Use your other arm to hold on to an incline bench to keep your balance. 2. Repeat for the recommended amount of repetitions. Your feet should be shoulder width apart from each other. 3. Now slowly lift the dumbbell up until you create a 90 degree angle with your arm.Click to enlarge Standing Palm-In One-Arm Dumbbell Press Guide Main Muscle: Shoulders 1. Continue to maintain a neutral grip throughout the entire exercise. 6. Switch arms and repeat the exercise. Note: Your forearm should be perpendicular to the floor. Remember to hold on to the incline bench and keep your feet positioned to keep balance during the exercise. 5. Feel the contraction for a second and then lift the weight back up towards the starting position while exhaling.

Variation: This exercise can be performed with dumbbells in each arm as the dumbbells will help to keep you balanced. Side Wrist Pull Images Click to enlarge Click to enlarge Side Wrist Pull Guide Main Muscle: Shoulders . This is another great way to add variety to your routines and keep them interesting.

Switch sides.1. pull. not your shoulders. and lift it up to shoulder height. Start the stretch with a bent left arm. as pictured. Shoulder Stretch Images Click to enlarge . Slowly straighten. Feel this stretch originate in your back. This stretch works best standing. Cross your left arm over the midline of your body and hold the left wrist in your right hand down at the level of your hips. 2. and don't pull too hard on the shoulders joint.

Reach your left arm across your body and hold it straight. Power Partials Images . grasp your left elbow and pull it across your body towards your chest. With your right hand.Click to enlarge Shoulder Stretch Guide Main Muscle: Shoulders 1.

Click to enlarge Click to enlarge Power Partials Guide Main Muscle: Shoulders .

The elbows should be close to the torso. This will be your starting position. 2. 3. first lift the right arm for one repetition. you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms. etc.1. Tip: Keep the palms facing down with the little finger slightly higher while lifting and lowering the weights as it will concentrate the stress on your shoulders mainly. Keeping your arms straight and the torso stationary. Repeat for the recommended amount of repetitions. Your feet should be about shoulder width apart. Stand up with your torso upright and a dumbbell on each hand being held at arms length. For instance. 4. 5. then the left. Feel the contraction for a second and begin to lower the weights back down to the starting position while inhaling. Variations: There are many possible variations for this movement. Around The Worlds Images Click to enlarge . The palms of the hands should be facing your torso. lift the weights out to your sides until they are about shoulder level height while exhaling. then the right.

Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. make sure that you keep your elbows slightly bent. All of the movement should happen with the arms parallel to the floor at all times. This will be your starting position. 2. Reverse the movement to return the weight to the starting position as you exhale.Click to enlarge Around The Worlds Guide Main Muscle: Chest 1. Breathe in as you perform this portion of the movement. To avoid injury. Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. Variations: None . 3. Tip: Your arms should be parallel to the floor and next to your thighs.

Medium Grip Images Click to enlarge Click to enlarge Barbell Bench Press .Medium Grip Guide Main Muscle: Chest .Barbell Bench Press .

5. 4. This will be your starting position. beware of letting the bar drift too far forward. Barbell Incline Bench Press . lowering the weight should take about twice as long as raising it. If no spotter is available.Medium Grip Images Click to enlarge . Repeat the movement for the prescribed amount of repetitions. it is advised that you use a spotter. From the starting position. Lie back on a flat bench. Focus on pushing the bar using your chest muscles. You want the bar to touch your middle chest and nowhere else. Caution: If you are new at this exercise. hold for a second and then start coming down slowly again. push the bar back to the starting position as you breathe out. then be conservative with the amount of weight used. place the bar back in the rack. You should be in full control of the barbell at all times. Also. Don't bounce the weight off your chest. 3. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms). 2. breathe in and begin coming down slowly until the bar touches your middle chest. Tip: Ideally. When you are done. Lock your arms and squeeze your chest in the contracted position at the top of the motion.1. lift the bar from the rack and hold it straight over you with your arms locked. After a brief pause.

place the bar back in the rack. Tip: it should take at least twice as long to go down than to come up. come down slowly until you feel the bar on you upper chest. 5.Medium Grip Guide Main Muscle: Chest 1. This will be your starting position. Repeat the movement for the prescribed amount of repetitions. After a second pause. 3. . 2. Lock your arms in the contracted position. hold for a second and then start coming down slowly again. 4. bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. lift the bar from the rack and hold it straight over you with your arms locked. As you breathe in. squeeze your chest. When you are done. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms).Click to enlarge Barbell Incline Bench Press . Lie back on an incline bench.

You want the bar to fall on your upper chest and nowhere else. then be conservative with the amount of weight used. beware of letting the bar drift too far forward. it is advised that you use a spotter.Caution: If you are new at this exercise. Variations: You can use several angles on the incline bench if the one you are using is adjustable. If no spotter is available. Butterfly Images Click to enlarge Click to enlarge Butterfly Guide Main Muscle: Chest . Also.

there is a variety of the Pec Deck Machine where you place your forearms on the pad. with the elbow and a 90 degree angle. Sit on the machine with your back flat on the pad. Repeat for the recommended amount of repetitions. 5. Cable Crossover Images Click to enlarge . 4. Return back to the starting position slowly as you inhale until your chest muscles are fully stretched. Push the handles together slowly as you squeeze your chest in the middle. This will be your starting position. adjust the machine accordingly. Variations: You can use pulleys or an exercise band to perform this movement. Breathe out during this part of the motion and hold the contraction for a second. You then squeeze your elbows together. 3. Tip: Your upper arms should be positioned parallel to the floor. 2. Take hold of the handles.1. Also.

Click to enlarge

Cable Crossover Guide Main Muscle: Chest

1. 2. 3.

4. 5.

To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand. Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position. With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint. Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights. Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions. Variations: You can vary the point in front of you where your arms meet.

Decline Dumbbell Bench Press Images

Click to enlarge

Click to enlarge

Decline Dumbbell Bench Press Guide Main Muscle: Chest

1. 2. 3. 4. 5. 6.

Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. Once you are laying down, move the dumbbells in front of you at shoulder width. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.. Repeat the movement for the prescribed amount of repetitions of your training program. Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you. If using really heavy weights, it is best if a partner gives them to you as you lay down. Variations: You can use an exercise band or a barbell to perform this exercise. Similar to the Dumbbell Bench Press but on a decline bench. This works more of the lower chest. Dips - Chest Version Images

Click to enlarge

Click to enlarge

Dips - Chest Version Guide Main Muscle: Chest

1. 2. 3. 4.

For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest. Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second. Repeat the movement for the prescribed amount of repetitions. Variations:

These machines use weight to help you push your bodyweight. Dumbbell Bench Press Images Click to enlarge Click to enlarge Dumbbell Bench Press Guide . use a dip assist machine if available.If you are new at this exercise and do not have the strength to perform it. a spotter holding your legs can help. More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates. Otherwise.

I personally do not use this variation very often as it seems to be hard on my shoulders. with your upper arm and forearm creating a 90 degree angle. Repeat the movement for the prescribed amount of repetitions of your training program.Main Muscle: Chest 1. momentum will help you get back to a sitting position with both dumbbells still on top of your thighs. When both dumbbells are touching your thighs simultaneously push your upper torso up (while pressing the dumbbells on your thighs) and also perform a slight kick forward with your legs (keeping the dumbbells on top of the thighs). Just lift your legs from the floor bending at the knees. By doing this combined movement. The palms of your hands will be facing each other. Also. Then. Tip: Ideally. 5. 4. using your thighs to help raise the dumbbells up. This will be your starting position. 2. hold for a second and then begin coming down slowly. lowering the weight should take about twice as long as raising it. 3. do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you. lift the dumbbells one at a time so that you can hold them in front of you at shoulder width. Dumbbell Flyes Images . twist your wrists so that the palms of your hands are facing each other and place the dumbbells on top of your thighs. you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body. use your chest to push the dumbbells up. Then. Variations: Another variation of this exercise is to perform it with the palms of the hands facing each other. rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest. Once at shoulder width. Lock your arms at the top of the lift and squeeze your chest. At this moment you can place the dumbbells on the floor. Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. Be sure to maintain full control of the dumbbells at all times. as you breathe out. Caution: When you are done.

Click to enlarge Click to enlarge Dumbbell Flyes Guide Main Muscle: Chest .

lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Breathe in as you perform this portion of the movement. Dynamic Chest Stretch Images Click to enlarge . Raise the dumbbells up like you're pressing them. Then using your thighs to help raise the dumbbells. Return your arms back to the starting position as you squeeze your chest muscles and breathe out. 5. lower your arms out at both sides in a wide arc until you feel a stretch on your chest. With a slight bend on your elbows in order to prevent stress at the biceps tendon. the arms should remain stationary. Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs.1. 3. This will be your starting position. the movement should only occur at the shoulder joint. but stop and hold just before you lock out. Tip: Make sure to use the same arc of motion used to lower the weights. 2. Variations: You may want to use a palms facing forward version for different stimulation. The palms of your hand will be facing each other. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions. Tip: Keep in mind that throughout the movement. 4.

increasing speed as you do so. This will be your starting position.Click to enlarge Dynamic Chest Stretch Guide Main Muscle: Chest 1. Keeping your arms straight. Stand with your hands together. Pushups (Close and Wide Hand Positions) Images . arms extended directly in front of you. 2. quickly move your arms back as far as possible and back in again. similar to an exaggerated clapping motion. Repeat 5-10 times.

Click to enlarge Click to enlarge Pushups (Close and Wide Hand Positions) Guide Main Muscle: Chest .

Breathe out as you perform this step. you can place your feet at a high surface such as a bench in order to increase the resistance and to target the upper chest more. Lower yourself until your chest almost touches the floor as you inhale. For the most advanced lifters. Click to enlarge . 4. repeat the movement for the prescribed amount of repetitions. Variations: 1. Make sure you are holding your torso up at arms length. 3. After a second pause at the contracted position.1. you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor. Using your pectoral muscles. See Also: Pushups Pushups Images 2. 2. If you are new at this exercise and do not have the strength to perform it. press your upper body back up to the starting position and squeeze your chest. Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position.

2. Next. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. lower yourself downward until your chest almost touches the floor as you inhale. Variations: . 4. 3. Now breathe out and press your upper body back up to the starting position while squeezing your chest. After a brief pause at the top contracted position. you can begin to lower yourself downward again for as many repetitions as needed.Click to enlarge Pushups Guide Main Muscle: Chest 1.

If you are new at this exercise and do not have the strength to perform it. you can place your feet at a high surface such as a bench in order to increase the resistance and to target the upper chest more. Push-Ups With Feet Elevated Images Click to enlarge Click to enlarge Push-Ups With Feet Elevated Guide Main Muscle: Chest . you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor. For the most advanced lifters.

Breathe out as you perform this step. 3. the higher the resistance of the exercise is. Using your pectoral muscles. Variations: Another way to perform this exercise is to use an exercise ball to elevate your body instead of a flat bench. See Also: Push-Up Cross Body Hammer Curl Images Click to enlarge . 4.1. 2. 5. Note:The higher the elevation of the flat bench. This adds a level of difficulty due to the instability provided. After a second pause at the contracted position. Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length. press your upper body back up to the starting position and squeeze your chest. This will allow your body to be elevated. Place your toes on top of a flat bench. Lower yourself until your chest almost touches the floor as you inhale. repeat the movement for the prescribed amount of repetitions.

Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm. 4. S . Your hands should be down at your side with your palms facing in. Variations: You can also perform this exercise in between two pulleys using the end of a rope attachment on each arm. While keeping your palms facing in and without twisting your arm. 3. 2. curl the dumbbell of the right arm up towards your left shoulder as you exhale. Stand up straight with a dumbbell in each hand. Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.Click to enlarge Cross Body Hammer Curl Guide Main Muscle: Biceps 1. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.

Concentration Curls Images Click to enlarge Click to enlarge Concentration Curls Guide Main Muscle: Biceps .

Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. 3. This guarantees a good contraction. 4. Slowly begin to bring the dumbbells back to starting position as your breathe in. Hold the contracted position for a second as you squeeze the biceps. curl the weights forward while contracting the biceps as you breathe out. Variations: This exercise can be performed standing with the torso bent forward and the arm in front of you. Only the forearms should move. Sit down on a flat bench with one dumbbell in front of you between your legs. 5. Use your right arm to pick the dumbbell up.Caution: Avoid swinging motions at any time. no leg support is used for the back of your arm so you will need to make extra effort to ensure no movement of the upper arm. This is a more challenging version of the exercise and is not recommended for people with lower back issues. This will be your starting position. While holding the upper arm stationary. Rotate the palm of your hand until it is facing forward away from your thigh.1. Then repeat the movement with the left arm. 2. Repeat for the recommended amount of repetitions. Place the back of your right upper arm on the top of your inner right thigh. In this case. Your legs should be spread with your knees bent and feet on the floor. Tip: Your arm should be extended and the dumbbell should be above the floor. Close-Grip EZ Bar Curl Images Click to enlarge .

Variations: 1. curl the weights forward while contracting the biceps as you breathe out. The elbows should be close to the torso. While holding the upper arms stationary. Hold the contracted position for a second and squeeze the biceps hard. Slowly begin to bring the bar back to starting position as your breathe in. 2. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. 4. You can also perform this movement using an E-Z attachment hooked to a low pulley. 3. Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. Repeat for the recommended amount of repetitions. . This variation seems to really provide a good contraction at the top of the movement.Click to enlarge Close-Grip EZ Bar Curl Guide Main Muscle: Biceps 1. This will be your starting position. 5. Tip: Only the forearms should move.

2. Cable Preacher Curl Images Click to enlarge Click to enlarge Cable Preacher Curl Guide Main Muscle: Biceps . You may also use the wider grip for variety purposes.

dumbbells. 6. Also. Place a preacher bench about 2 feet in front of a pulley machine. 3. hold for a second at the top. Exhale as you perform this motion. Attach a straight bar to the low pulley. 7. Variations: You can also use an e-z bar attachment or even a single hand bar so that you can do one arm at a time.1. 5. 2. Barbell Curl Images Click to enlarge . and exercise bands. Grab the bar and fully extend your arms on top of the preacher bench pad. Sit at the preacher bench with your elbow and upper arms firmly on top of the bench pad and have someone hand you the bar from the low pulley. E-Z bar. Now slowly lower the weight to the starting position. This will be your starting position. This exercise can also be performed with barbells. Repeat for the recommended amount of repetitions. Now start pilling the weight up towards your shoulders and squeeze the biceps hard at the top of the movement. 4.

Repeat for the recommended amount of repetitions. curl the weights forward while contracting the biceps as you breathe out. 2. Hold the contracted position for a second and squeeze the biceps hard. . Stand up with your torso upright while holding a barbell at a shoulder-width grip. Slowly begin to bring the bar back to starting position as your breathe in. While holding the upper arms stationary. Tip: Only the forearms should move. You can also perform this movement using a straight bar attachment hooked to a low pulley. 4. Variations: 1. 3. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position. 5. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. This variation seems to really provide a good contraction at the top of the movement.Click to enlarge Barbell Curl Guide Main Muscle: Biceps 1.

2. You may also use the closer grip for variety purposes Alternate Incline Dumbbell Curl Images Click to enlarge Click to enlarge Alternate Incline Dumbbell Curl Guide Main Muscle: Biceps .

curl the right weight forward while contracting the biceps as you breathe out. rotate the hand so that the palm is facing up. Alternate Hammer Curl Images Click to enlarge . 3. Tip: Only the forearms should move. Continue alternating in this manner for the recommended amount of repetitions. Just like the Incline Dumbbell Curl but only one arm at a time. Repeat the movement with the left hand. Hold the contracted position for a second as you squeeze the biceps. 2. This equals one repetition. Sit down on an incline bench with a dumbbell in each hand being held at arms length. Slowly begin to bring the dumbbell back to starting position as your breathe in. 4.1. As you do so. 5. Tip: Keep the elbows close to the torso.This will be your starting position. While holding the upper arm stationary. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level.

Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Stand up with your torso upright and a dumbbell in each hand being held at arms length. While holding the upper arm stationary. Slowly begin to bring the dumbbells back to starting position as your breathe in.Click to enlarge Alternate Hammer Curl Guide Main Muscle: Biceps 1. Continue alternating in this manner for the recommended amount of repetitions. 4. 2. The palms of the hands should be facing your torso. This equals one repetition. This will be your starting position. 3. 6. 5. Tip: Only the forearms should move. curl the right weight forward while contracting the biceps as you breathe out. . Repeat the movement with the left hand. The elbows should be close to the torso.

For instance.Variations: There are many possible variations for this movement. you can perform the exercise sitting down on a bench with or without back support and you can also perform it by doing both arms at the same time. Same as the Hammer Curl but you alternate arms. EZ-Bar Curl Images Click to enlarge Click to enlarge EZ-Bar Curl Guide Main Muscle: Biceps .

Hold the top contracted position for a moment and squeeze the biceps. Then inhale and slowly lower the bar back to the starting position. Now. You may also use the closer grip for variety purposes. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. This variation seems to really provide a good contraction at the top of the movement. Stand up straight while holding an EZ curl bar at the wide outer handle. 4. This will be your starting position. while keeping your upper arms stationary.1. 2. exhale and curl the weights forward while contracting the biceps. 3. Variations: You can also perform this movement using an E-Z attachment hooked to a low pulley. Hammer Curls Images Click to enlarge . 5. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. Repeat for the recommended amount of repetitions. Focus on only moving your forearms.

Now. Hold the contracted position for a brief moment as you squeeze the biceps. inhale and slowly begin the lower the dumbbells back down to the starting position. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level.Click to enlarge Hammer Curls Guide Main Muscle: Biceps 1. 2. 4. The palms of the hands should be facing your torso. exhale and curl the weight forward while contracting the biceps. 3. This will be your starting position. After the brief pause. while holding your upper arm stationary. Tip: Focus on keeping the elbow stationary and only moving your forearm. Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso. . Repeat for the recommended amount of repetitions. 5.

then the left. first lift the right arm for one repetition. etc. you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms.Variations: There are many possible variations for this movement. then the right. Reverse Barbell Curl Images Click to enlarge Click to enlarge Reverse Barbell Curl Guide Main Muscle: Biceps . For instance.

The palm of your hands should be facing down (pronated grip). Variations: You can also perform this movement using an E-Z attachment hooked to a low pulley. Only the forearms should move. Repeat for the recommended amount of repetitions. While holding the upper arms stationary. Slowly begin to bring the bar back to starting position as your breathe in. This variation seems to really provide a good contraction at the top of the movement. 2. 3. You can also use an E-Z bar as well. Hold the contracted position for a second as you squeeze the muscle.1. This will be your starting position. curl the weights while contracting the biceps as you breathe out. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. explode . Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. 4.

70     #0.94794:9-.7214743070509943 90390019 9039079 09.3..058 .808993/4343..7.8450714729-.3/4:.7.35488-0.3507147290007.3:8.8:55479 ..7281789199079.7-0:72.7-0:7:/0 .94381479824.-03.0 4:.9403.0780.93.9438%070.3.0780.70  .'.08  .  #0.9403..0.02039 47389.702.9073.

943.7.3.45:0 %8.0  $4-0394-7390-.904:9  3901470.02039:83.91479070.43/.793548943.:7900980.80../0.02039 :394:7-.7.84:7-70.99.02039 4:.         $9.7-..-.4397.42203/0/.3 -.480949094784 %05.3 .44/..8450714729824.3.058.90/.24:3941705099438  '.990945 419024.943800289470.7 .943.7.793548943  04/390:5507.9390-.4397.058.0 4393:09024.984:/07/99900-48..72889..80    ½  .72884:/24.84:-70.984:/070.84:80.90/548943147.4397..90/ 75 %8-04:789.84:86:000902:8.3/:594:794784:57904/3..7-0.574...4397.701:.2039440/94.0 4/90.78.3/90-.2414:7.3/43 5743.903  #050..9489.3/884:/-01.94384:.

first lift the right arm for one repetition. Reverse Barbell Curl Images Click to enlarge Click to enlarge . For instance. then the left. while holding your upper arm stationary. 4. Variations: There are many possible variations for this movement. Repeat for the recommended amount of repetitions.3. then the right. After the brief pause. etc. 5. Now. Hold the contracted position for a brief moment as you squeeze the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. exhale and curl the weight forward while contracting the biceps. inhale and slowly begin the lower the dumbbells back down to the starting position. you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms. Tip: Focus on keeping the elbow stationary and only moving your forearm.

3. explode . You can also use an E-Z bar as well. 4. The palm of your hands should be facing down (pronated grip). Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle. Slowly begin to bring the bar back to starting position as your breathe in. Only the forearms should move.Reverse Barbell Curl Guide Main Muscle: Biceps 1. Repeat for the recommended amount of repetitions. Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. While holding the upper arms stationary. This variation seems to really provide a good contraction at the top of the movement. curl the weights while contracting the biceps as you breathe out. Variations: You can also perform this movement using an E-Z attachment hooked to a low pulley. 2. This will be your starting position.