Exercise Database

Dip

Performing a bodyweight dip is an excellent way to build strength in the triceps, chest, and shoulders. Here’s how to do it correctly: Set Up: Position yourself between the parallel bars and grip them firmly with your hands, thumbs wrapped around the bars. Jump or step up so your arms are fully extended and supporting your body weight. Keep your arms straight and your legs crossed at the ankles if desired for stability. Starting Position: Maintain an upright posture with your chest up and shoulders back. Engage your core to keep your body stable. Executing the Dip: Lower your body by bending your elbows, keeping them close to your body. Lean slightly forward to engage your chest muscles more, or stay more upright to focus on your triceps. Continue lowering until your upper arms are parallel to the ground or your shoulders are just below your elbows. End Position: At the bottom of the movement, your elbows should be at about a 90-degree angle, and you should feel a stretch in your chest and triceps. Return to Starting Position: Push yourself back up by straightening your arms, bringing your body back to the starting position. Avoid locking your elbows at the top to keep tension on the muscles.

Dumbbell Fly

The Dumbbell Fly is a great exercise for targeting the chest muscles, particularly the pectoralis major. Here’s how to perform it correctly: Setup: Lie back on a flat bench with your feet flat on the floor. Hold a dumbbell in each hand with a neutral grip (palms facing each other). Extend your arms above your chest with a slight bend in your elbows. The dumbbells should be positioned directly above your shoulders. Starting Position: Keep your back flat against the bench and your head resting on the bench. Your arms should be extended but not locked, with a slight bend in your elbows to reduce joint strain. Engage Your Core: Tighten your abdominal muscles to stabilize your torso throughout the exercise. Lower the Dumbbells: Lower the dumbbells in a wide arc out to the sides, keeping the slight bend in your elbows throughout the movement. Continue lowering the dumbbells until your elbows are at or slightly below chest level. You should feel a stretch in your chest muscles. Press the Dumbbells: Reverse the motion, bringing the dumbbells back up in the same wide arc, keeping the slight bend in your elbows. Squeeze your chest muscles at the top of the movement, bringing the dumbbells back to the starting position.

Dumbbell Tricep Extension

The dumbbell standing triceps extension works the tricep muscles by extending your arms behind your neck. Steps : 1.) Start by standing with your feet shoulder width apart, keeping your back straight and your abs drawn in. 2.) Hold a dumbbell in both hands, with your palms facing up. 3.) Raise the dumbbell over your head and slowly lower the dumbbell in an arc behind your head and hold for a count. 4.) Slowly raise the dumbbell back up to the starting position.

Dumbbell Incline Curl

The incline dumbbell curl exercise uses an incline bench to change your body's position as you perform the bicep curl exercise. Steps : 1.) Start by taking an incline bench and adjusting it to a 45-degree incline angle, then grabbing dumbbells in each and sitting down with your back against he bench with your feet rested on the floor in front of you. 2.) Once in position let your arms hang down at your sides and while keeping your elbows straight, raise the dumbbells up towards your head, squeezing your biceps on the way up. 3.) In the top position, hold for a count and then return back to the starting position. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Machine Reverse Fly

Steps : 1.) Start by adjusting the handles on a fly machine so that they are fully to the rear in place for reverse flys and positioning the seat so that the handles are at shoulder level. 2.) Grab the handles so that your hands are facing inwards and then pull your arms out to your sides and as far back as possible, contracting your rear deltoids. 3.) Keep this motion until you feel a stretch in your shoulders then hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Preacher Curl Machine

The preacher curl machine exercise is a great exercise to support the triceps and isolate the biceps to build bigger and stronger arms. Steps : 1.) Start off by adjust the seat of the bench so your arms are level with the top of the bench and resting your forearms against the bench and extend them fully. 2.) Grasp the bar underhand (palms up) and pull it towards your head, isolating and squeezing the bicep muscle. 3.) Pause for a moment and then lower the bar back to starting position. 4.) Repeat for as many reps and sets you desire. Tips : 1.) Perform this exercise in a slow controlled manner for best results.

Plank

Steps : 1.) Start by kneeling on all fours and aligning both hands right below your shoulders keep your knees beneath your hips. 2.) Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight 3.) Hold this position for about 30 seconds to a minute. 4.) Release, return back to the starting position and repeat for as many times as you would like to perform this exercise.

Push-Up

The push-up is a fundamental bodyweight exercise that primarily targets the chest, shoulders, and triceps, while also engaging the core and other stabilizing muscles. Here's a step-by-step guide on how to perform a standard push-up: Starting Position: Hand Placement: Place your hands on the ground, slightly wider than shoulder-width apart. Body Alignment: Extend your legs straight behind you, with your feet together or slightly apart. Your body should form a straight line from your head to your heels. Engage Your Core: Tighten your core muscles to keep your body straight and avoid sagging in the lower back. Lowering Phase: Inhale as you bend your elbows and lower your body toward the ground. Keep your elbows at about a 45-degree angle to your body. Lower yourself until your chest nearly touches the ground, while maintaining a straight body line. Pushing Phase: Exhale as you push through your palms to straighten your arms and lift your body back to the starting position. Keep your core engaged and your body in a straight line throughout the movement.

Machine Seated Row

Steps : 1.) Start off sitting on a fixed row machine, grabbing the handles in front of you so that your arms are in a full extension and chest is up against the pad in front of you. 2.) Slowly contract your back muscles moving your shoulder blades with your arms and pull back on the machine. 3.) Hold as you reach a peak position and then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Machine Bench Press

The bench press machine exercise targets the chest muscles and offers more stability for people new to the exercise. Steps : 1.) Start by adjusting a bench press machine so that when you sit at the machine, the bars are positioned at chest height. 2.) Place your hands upon the bars and place your feet flat on the foot rests in front of you as this will be your starting position. 3.) Press out, by extending your arms out as far as possible, in a slow and steady motion until you feel a stretch in your tricep muscles. 4.) Hold this position for a count then return back to the start. 5.) Repeat for as many reps and sets as desired.

Machine Hip Adduction

The thigh adductor exercise targets and works the muscles of the inner thighs Steps : 1.) Start by sitting on a hip adductor machine resting your knees against the pads. 2.) Draw your abs in and adduct or move your thighs together using the pads bringing thighs together. 3.) Slowly return to the starting position and repeat.

Barbell Romanian Deadlift

The romanian deadlift exercise is similar to the regular deadlift but differs because you keep your legs straight throughout the workout and bring the bar all the way to the ground at each rep. Steps : 1.) Start off by placing a barbell in front of your feet on the ground and grabbing the barbell with a grip a bit wider than shoulder-width apart. 2.) Bend your knees slightly, keeping your hips and back straight. 3.) Lift the bar straight up concentrating on using your hips as you stand. 4.) When you are standing the bar should be resting against your thighs. 5.) Lower the bar to the floor with a slight bend in your knees flexing your hips back for stability. 6.) Repeat for as many reps and sets as desired.

Cable Lateral Raise

The standing cable lateral raise is a great exercise for building strong shoulders and targeting the middle deltoids. Using a cable machine offers consistent resistance, making this exercise effective for muscle development. Here’s how to perform it correctly: Setup: Attach a single handle to the low pulley of a cable machine. Select an appropriate weight. Starting Position: Stand with your side facing the cable machine. Grab the handle with the hand of your arm furthest from the machine, so the cable runs across the front of your body. Bend your knees slightly to get into a bent-over position, keeping your back straight and hinging at your hips. Your torso should be almost parallel to the floor. Keep your free hand on your knee or a stable surface for support. Executing the Lateral Raise: Inhale and brace your core. With a slight bend in your elbow, raise your arm across your body and out to the side until it is level with the ground. Your palm should face downward or slightly backward at the top of the movement. Focus on lifting with your shoulder and not using your back or arms to swing the weight. Holding the Position: Hold the raised position for a brief count to maximize the contraction in your rear deltoids. Returning to Starting Position: Exhale and slowly lower your arm back to the starting position in a controlled manner, maintaining tension on the muscle throughout the movement. Switching Sides: Complete the desired number of repetitions for one side, then switch sides and repeat the exercise with the other arm.

Machine Seated Calf Raise

The seated calf raise exercise is one of the simplest and most effective calf workouts. Steps : 1.) Start off sitting at a calf raise machine, putting the balls of your feet on the footpad and your thighs under the leg pad above your knees as this will be your starting position.. 2.) Unlock the bar and slowly raise your toes up as high as possible, feeling a stretch in your calf muscles. 3.) Once you reach the top position, hold for a count then return back to the start. 4.) Repeat for as many reps and sets as desired.

Dumbbell Shoulder Shrug

The Dumbbell Shoulder Shrug is an excellent exercise for targeting the upper trapezius muscles. Here's how to perform it correctly: Starting Position: Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms fully extended by your sides, palms facing your body (neutral grip). Keep your back straight, chest up, and head facing forward. Your shoulders should be relaxed. Engage Your Core: Tighten your abdominal muscles to maintain stability and support your lower back throughout the exercise. Shrug Your Shoulders: Lift your shoulders straight up towards your ears as high as you can. Imagine trying to touch your shoulders to your ears. Avoid rolling your shoulders backward or forward; the movement should be straight up and down. Keep your arms straight, allowing the dumbbells to rise naturally as your shoulders lift. Pause: Briefly pause at the top of the movement, squeezing your trapezius muscles. Lower Your Shoulders: Slowly lower your shoulders back to the starting position in a controlled manner.

Machine Ab Crunch

A Machine Ab Crunch, often referred to as a "Crunch Machine" exercise, is a popular way to target the abdominal muscles. Here’s a step-by-step guide on how to perform this exercise correctly: Set Up Adjust the Seat and Back Pad: Ensure the seat height is adjusted so that your knees are at a 90-degree angle when seated. The back pad should support your back comfortably. Your upper back should be against the pad. Select the Weight: Choose an appropriate weight for your fitness level. Start with a lighter weight if you are new to this exercise and increase it as you become more comfortable. Sit Down: Sit on the machine with your back pressed firmly against the back pad. Place your feet under the foot pads (if available) or flat on the floor, depending on the machine design. Grab the handles above your shoulders or next to your head, depending on the machine’s design. Engage Your Core: Tighten your abdominal muscles before starting the movement. Slowly contract your abs to curl your torso forward. Your upper body should move towards your knees. Breathing: Exhale as you crunch forward. Range of Motion: Aim to move through a full range of motion, but avoid using momentum or swinging your body. Hold the Contraction: Pause briefly at the peak of the movement to maximize the contraction in your abs. Slowly release the contraction and return to the starting position. Inhale as you return to the starting position.

Running

Running is one of the most common and effect forms of exercise for muscle toning, weight loss and keeping your lungs and body in shape. Running improves on conditioning the body, endurance, stamina, speed, strength in the legs and core, as well as improving one's posture.

Cable Bicep Curl

The standing biceps cable curl exercise uses a cable instead of a barbell to target the bicep muscles. Steps : 1.) Start by attaching a short bar to a cable pulley at the bottom of the machine then stand with your feet shoulder width apart, abs tight and knees bent slightly. 2.) Grab the bar with a close underhand grip, lower your arms down towards your thighs and then, by bending through your elbows, raise the bar up towards your upper chest. 3.) Once at the top position, squeeze your biceps and hold for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired.