Stiff Leg Deadlift Leg Exercise

Primary Muscle: Hamstrings Secondary Muscles: Lower back, glutes, shoulders, lower back, upper back Equipment Needed: Barbell Mechanics Type: Compound Proper Exercise Technique: Pick up a barbell off the ground using power from your legs (not your back). Space your feet slightly narrower than shoulder-width apart and hold the bar with an overhand grip just outside of your legs. Keeping a …

Front Squat Leg Exercise

Primary Muscle: Quads Secondary Muscle: Glutes, Hamstrings, Calves, Back Equipment Needed: Barbell, Squat Rack Mechanics Types: Compound Proper Technique: Step into the squat rack and adjust the pins so that the bar will rest at about shoulder-height. Cross your arms in front of your body so that they are parallel to the ground and rest the bar across the front …

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Dumbbell Military Press – Shoulders/Chest exercise

Main Muscle Worked: Shoulders, Chest Other Muscles Worked: Triceps, Shoulders, chest Equipment: Dumbells Mechanics Type: Compound Preparation: Position dumbbells to each side of shoulders with elbows below wrists. Execution: Press dumbbells until arms are extended overhead. Lower and repeat.

Front Plate Raise – Shoulder Exercise

Main Muscle Worked: Shoulders Other Muscles Worked:Shoulders Equipment: plate of weight Mechanics Type: isolation Tips: Stand with a dumbbell in each hand, palms facing backward. Your feet should be about shoulder width apart. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight, but not quite locked. Lift the weight in your left hand …

Dumbbell Lateral Raises

Main Muscle Worked: Shoulders Other Muscles Worked: Front, rear, and side delts Equipment: Dumbbells Mechanics Type: Isolation Tips: Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weights out and up to the sides until …

DB Swiss Ball Bench press – Chest Exercise

Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Equipment: Dumbbells, Swissball Mechanics Type: Compound Swiss Ball Dumbbell Press You will need to purchase a heavy-duty Swiss ball for this exercise or hopefully your gym has one, they can usually be found in the Aerobics room. Lie on the Swiss ball with the shoulders and upper torso on the ball …

Barbell Pushups – Chest Exercise

Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Equipment: Barbell Mechanics Type: Compound This is a good supplementary exercise to any of the barbell or dumbell chest exercises. This exercise works very good in high rep format from 20 and above for a good pump. Key points to remember ar e to keep your elbows at 45 degree angles, …

Dumbell Floor Press – Chest Exercise

Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Equipment: Dumbells Mechanics Type: Compound < src="http://pagead2.googlesyndication.com/pagead/show_ads.js"> < src="http://pagead2.googlesyndication.com/pagead/show_ads.js"> This one is a winner for many reasons: It is a great lockout builder for the bench press. It is great for those who have shoulder problems because of the limited range of motion and full shoulder stability (the floor is wider …

Incline DB Bench – Chest Exercise

Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Equipment: Barbell Mechanics Type: Compound This can be used as an accessory exercise or as a max effort exercise using the repetition method. You can use a neutral (palms facing each other) grip or a pronated (palms facing away from you) grip. If you do use the latter, make sure to …

Flat DB Bench – Chest Exercise

Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Equipment: Barbell Mechanics Type: Compound Dumbbell Bench Press Instructions: Sit down on a flat bench. Pick the dumbbells off the floor and rest them on top of your legs. Kick back with your legs and rock onto your back. Puch the weights straight up with your palms facing your feet. This …