Exercise Database

Machine Calf Raise

The standing calf raise exercise uses a machine to target the lower calf muscles and is used by beginners for proper form. Steps : 1.) Start by standing up straight with your toes on the footpads of the machine and adjust your shoulder so that they are rested underneath the upper pads. 2.) Slowly raise up on the balls of your feet so that your heels are lifted off of the pad and hold this position for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Barbell Hip Thrust

Steps : 1.) To begin this exercise; start off with your body seated on the ground with your back rested upon a bench. 2.) Keep a weighted barbell above your hips as this will be your starting position. 3.) Lean your back against the bench and rest your shoulders on the top of it. 4.) Then push your hips up vertically and keep the bar rested in your pelvis region, your back and heels should support the weight of the bar. 5.) Repeat this exercise for as many repetitions as needed.

Dumbbell Hammer Curl

The dumbbell hammer curl exercise uses a neutral grip to isolate the forearm muscles and increase muscle size. Steps : 1.) Start by standing with your feet shoulder-width apart, keeping your knees slightly bent and your abs tight in. 2.) Grab a dumbbell in each hand with your palms facing in (neutral grip), extend your arms so that they are at the sides of your body and keep your elbows locked as this will be your starting position. 3.) Slowly lift your arms up in an arc towards your shoulders, isolating your biceps and continue until you reach the top position. 4.) Hold for a count then return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Refrain from turning your wrists during this exercise.

EZ Bar Curl

The EZ-Bar Curl exercise uses either an EZ-bar or curl bar to help isolate the biceps and build bigger arms. Steps : 1.) Start by standing up straight with your feet shoulder-width apart and your knees slightly bend. 2.) Grab onto the barbell in front of you with an underhand (palms up) grip and lower the bar until it is up against your thighs as this will be your starting position. 3.) Making sure that you keep your elbows still, raise the bar slowly up towards your chest until your forearms touch your biceps, feel a stretch and squeeze in those muscles. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired. Tips : 1.) You can lean up against a wall or a post to prevent yourself from swaying thus making the exercise ineffective.

Back Hyperextension

This back hyper-extension exercise gives strength to the back and core muscles as well as increases flexibility. Steps : 1.) Start by adjusting the hyper-extension machine so that your ankles are tucked under the footpads and thighs are across the top pad as this will be your starting position. 2.) Keeping your arms folded across your chest and your back straight, slowly bend at your waist towards the ground until you feel a stretch in your core and lower back. 3.) Hold for a count and then slowly return back to the starting position. Tips : 1.) Refrain from arching your back during this exercise.

Crunch

The crunch exercise is the most common abdominal exercise and often is improperly performed. Steps : 1.) Start by placing your hands across your chest or on either side of your head as this will be your starting position. 2.) Then slowly raise your upper body (head, shoulders and chest) up off of the floor and towards your knees, squeezing and crunching your abs. 3) Hold this position for a count, squeezing your abs, then return back to the starting position. Tips : 1.) Make sure to keep your hips straight and your lower back against the floor during this exercise.

Cable Cross-Over

The cable cross-over is an excellent exercise for targeting the chest muscles, particularly the pectoralis major. It also engages the shoulders and triceps. Here’s how to perform it correctly: Setup: Set the pulleys to the highest position on the cable crossover machine. Attach handles to the cables. Select an appropriate weight for each side. Starting Position: Stand in the center of the machine with your feet shoulder-width apart. Grab the handles with an overhand grip (palms facing down) and take a step forward into a staggered stance (one foot slightly in front of the other) for better balance. Your arms should be extended out to your sides with a slight bend in your elbows. Your elbows should remain in this slightly bent position throughout the movement. Executing the Cross-Over: Inhale and engage your core. Pull the handles down and across your body in a wide arc, bringing your hands together in front of you at around chest level or slightly lower. Your arms should move in a controlled manner, mimicking a hugging motion. Focus on squeezing your chest muscles as your hands meet in front of your body. You can cross your hands over each other for a greater contraction. Returning to Starting Position: Exhale and slowly reverse the motion, allowing your arms to move back to the starting position in a controlled manner. Maintain the slight bend in your elbows and control the resistance on the way back to prevent the weights from pulling your arms too far back.

Treadmill Running

Treadmill running, just like regular running, uses the treadmill exercise equipment to burn calories, tone the body, increase stamina and endurance and is one of the most common forms of cardio exercises

Barbell Military Press

Steps : 1.) To begin this exercise; start off by taking a weighted barbell and have it pressed up against your chest with your palms facing outward. 2.) With the barbell in position, lift it above your head with locked arms and hold for a few seconds squeezing your back and shoulders tightly. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Dumbbell Concentration Curl

The dumbbell concentration curl exercise limits you range of motion and concentrates on isolating the bicep muscle. Steps : 1.) Start by sitting on the end of a flat bench with your feet flat and your legs spread in a V position. 2.) Grab a dumbbell in one of your hands with a palms up grip, placing this arm in between your legs and up against your inner thigh just above your knee. 3.) Slowly curl the weight up towards your chest, squeezing your bicep on the motion upward and once you reach the top, hold the position for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired. 5.) Switch arms and repeat the same steps.

Machine Lat Pulldown

Steps : 1.) Start by sitting on a lat pull down machine, grabbing the handles with an overhand grip, keeping your knees positioned underneath the padding and feet flat on the floor. 2.) Once in position, slowly pull down on the handles and bring them down towards your sides, and squeeze with your lat and back muscles. 3.) Hold for a count then return back up to the starting position. 4.) Repeat for as many reps and sets as desired.

Calf Press On Leg Press

The calf press on a leg press exercise uses a leg press machine to help work and strengthen your calf muscles. Steps : 1.) Sit down on a Leg Press Machine and press the plate up as if you were performing a leg press. 2.) Slide your feet down so that the balls of your feet are pressing against the rack (with your heels hanging free), 3.) Keeping the handles locked, press up and flex your toes and then slowly bring your toes back towards your body (dorsiflex). 4.) Perform these movements slowly for maximum benefit. Tips : 1.) Use lighter weight on this exercise than you are able to lift with a leg press until you are familiar with the movements.

Cable Shoulder Extension

The cable shoulder extension exercise is another great way to work the back, specifically the latissiumus dorsi ('lats") muscle. The core muscle and triceps also get some work in terms of stabilization. Steps : 1.) Begin by standing in front of a cable machine and attach a short bar to a high pulley. 2.) Take hold of the handle with an overhand grip. 3.) Keeping your arms straight and elbows at your side as you push the handle down towards your thighs. 4.) Pause for a moment and then return to the starting position. 5.) Repeat for as many reps and sets as desired.

Leg Raise

The leg raise is a core exercise that primarily targets the lower abdominal muscles. Here’s how to perform it correctly: Starting Position: Lie flat on your back on the floor, a bench or an exercise mat. Place your arms straight down by your sides, palms facing down. You can also tuck your hands slightly under your glutes for added support if needed. Keep your legs straight and together. Engage Your Core: Tighten your abdominal muscles to stabilize your torso throughout the exercise. Press your lower back into the floor to avoid arching. Raise Your Legs: Slowly lift your legs up towards the ceiling, keeping them straight and together. Continue lifting until your legs are perpendicular to the floor or as high as you can comfortably go without lifting your lower back off the floor. Pause: Briefly pause at the top of the movement, maintaining tension in your core. Lower Your Legs: Slowly lower your legs back to the starting position in a controlled manner, keeping them straight and together. Make sure your lower back stays in contact with the floor throughout the movement.

Machine Incline Chest Press

The machine incline bench press is an exercise that focuses upon the upper portion of the pectoral muscles and is preferred by most people as it offers more stability for people new to the exercise. Steps : 1.) Start off by adjusting the seat of the bench so that the handles are aligned with the upper portion of your chest, keeping your back flat on the back padding and grabbing the handles with an overhand grip, as this will be your starting position. 2.) Slowly press the handles forward until your hands are fully extended and you feel a stretch in your chest muscles. 3.) Hold this position for a count then slowly return back to the starting position. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Keep your shoulders and lower back against the bench at all times during this exercise. 2.) Refrain from bouncing the handles back on the machine.

Elliptical Training

The elliptical is a stationary exercise machine used to simulate walking, running or stair climbing. You are able to burn a significant amount of calories, tone up, increase endurance and strength and build power calf and abdominal muscles through the use of an elliptical

Dumbbell Incline Fly

The dumbbell incline fly exercise is a chest sculpting exercise that helps build a bigger and stronger chest. Steps : 1.) Start by lying on an incline bench set to 45-degrees and holding a dumbbell in each hand. 2.) Lift the dumbbells up and over your chest, extending your arms fully as this will be your starting position. 3.) While keeping a slight bend in your elbows, slowly bring the dumbbells towards each other in an arc motion, squeezing your chest muscles in the process. 4.) Hold this position for a count then slowly return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Machine Inner Chest Press

Steps : 1.) Start by sitting on a chest press machine, with your feet flat in front of you, holding the handles with a neutral hammer grip and keeping your back flat up against the padding. 2.) Once in position, slowly push out the handles using your arms but squeezing with your chest as the handles are extended out in front of you. 3.) Squeeze and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.