Exercise Database

Cable Incline Press

Steps : 1.) Start by laying back on an incline bench facing away from a cable machine. 2.) Grab two cables and hold it both hands in an overhand grip, bringing the cables to about level with your pecs and elbows bent at 90-degrees. 3.) Once in position, slowly press and extend your arms straight out until you feel tension in your chest, and hold for a count. 4.) Repeat for as many reps and sets desired.

Dumbbell Shoulder Raise

Steps : 1.) Start by standing up straight with your feet shoulder-width apart and your arms straight and in front of the body. Rest the dumbbells on the front thighs. 2.) Slowly raise your arms up until they are parallel with the floor. You will feel a stretch in the front of the shoulders. Maintain a tight core throughout the movement. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Seated Calf Raise

The barbell seated calf raise is a version of the standard calf raise that uses a block and barbell. Steps : 1.) Start by placing a block on the floor about one foot in front of a bench. 2.) Rest a barbell across your upper thighs and then sit on the bench with the balls of your feet placed upon the block. 3.) While keeping the barbell rested across your thighs, slowly raise and lower your heels up as high as possible without lifting your foot off of the block. 4.) Repeat for as many reps and sets as desired.

Hip Stretch

Steps : 1.) Start by sitting on the floor with one leg extended out in front of you, the other bent and crossed over the extended leg. 2.) Keep one hand on the floor and the other rested upon the bent knee. 3.) Slowly rotate your upper body in the direction of the bent leg until you feel a stretch on the lower back. 4.) Hold for 15 to 30 seconds then switch sides. 5.) Repeat for as many reps and duration as desired.

Dumbbell One-Arm Shoulder Press

The Dumbbell One-Arm Shoulder Press is an excellent exercise for building shoulder and tricep strength and stability. Here’s how to perform it correctly: Starting Position: Stand with your feet shoulder-width apart, or sit on a bench or chair with your feet flat on the floor. Hold a dumbbell in one hand at shoulder height with your palm facing forward and your elbow bent at a 90-degree angle. Your other hand can rest on your hip or be used for balance. Engage Your Core: Engage your core muscles to maintain a stable torso and avoid arching your back during the press. Press the Dumbbell Up: Press the dumbbell overhead by extending your arm until it is fully extended but not locked out. Your palm should still be facing forward at the top of the movement. Keep your movements controlled and steady, ensuring that you do not lean to the side or use your legs to assist in the lift. Lower the Dumbbell: Slowly lower the dumbbell back to the starting position at shoulder height, maintaining control and stability throughout the movement.

Boxing

Boxing is a combat sport in which two people fight one another with their fists, it is a great exercise that helps increase stamina, agility and strength while also helping you lose weight and tone your body.

Dumbbell Tate Press

The dumbbell tate press is an advanced tricep exercise that moves the muscle differently but still targets and builds the tricep muscle. Steps : 1.) Start by lying flat on a bench with your head at one end and your feet firmly planted on the floor at the other end. 2.) Hold a dumbbell in each hand so your palms are faced towards your feet. 3.) Drawing your abs in and keeping your back on the bench, raise the weights to the center of your chest. 4.) Without moving elbows, slowly raise your arms up and out contracting your triceps. 5.) Repeat for as many reps and sets as desired.

Bodyweight Wall Squat

Steps : 1.) Start by positioning your back flat up against the wall with arms crossed in front of you, feet out in front of you and knees slightly bent. 2.) Slowly slide your torso down against the wall, lowering your glutes towards the ground until your thighs are parallel with the ground. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Wall Calf Stretch

Steps : 1.) Begin by standing in front of a wall, about a few feet away, placing one foot in front of your body as you lean towards the wall. 2.) As you lean closer with your body, rest your hands up against the wall keeping your heels, hips and head in a straight line as well as feet flat on the floor. 3.) Extend forward until you feel a stretch in your calves and then hold for 15 to 30 seconds. 4.) Return to the starting position and repeat for as many reps, sets and however long you desire.

Smith Machine Single-Leg Calf Raise

Steps : 1.) Start off setting up a smith machine with the amount of weight that you would like to perform for this exercise and placing either a step or block underneath the bar. 2.) Position yourself underneath the bar so that the bar is racked on the top of your back muscles. 3.) Step up on the block or step with your right foot that the ball of your foot is rested upon the platform and keep your other leg extended behind you. 4.) Release the bar from the rack and slowly lower your heel down towards the floor, then elevate your heel up towards the ceiling as far as possible squeezing your calf. 5.) Hold for a count then return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Trap Bar Shrugs

The trap bar shrug is an effective exercise for targeting the trapezius muscles and improving shoulder stability. Begin by standing inside the trap bar, with your feet hip-width apart or slightly wider. Ensure that the trap bar is centered with your body and that your grip on the handles is comfortable. Grasp the handles of the trap bar with a neutral grip (palms facing each other). You can adjust your grip width based on your comfort level, typically shoulder-width apart or slightly wider. Stand tall with your shoulders pulled back and your chest up. Keep a slight bend in your knees and maintain a straight line from your head to your hips throughout the exercise. Exhale as you elevate your shoulders towards your ears in a shrugging motion. Focus on contracting the trapezius muscles at the top of the movement. Avoid rolling your shoulders forward or rounding your upper back. Keep the movement controlled and within a comfortable range of motion. Hold the contracted position at the top of the movement for a brief moment, emphasizing the peak contraction in your trapezius muscles. Squeeze your shoulder blades together as you hold the top position to maximize muscle engagement. Inhale as you slowly lower your shoulders back down to the starting position. Keep the movement controlled and avoid letting the weight drop abruptly. Perform the desired number of repetitions, focusing on proper form and controlled movements.

Barbell Ab Rollout

The Barbell Ab Rollout is a highly effective exercise that targets the entire core, particularly the rectus abdominis, obliques, and lower back. It also engages the shoulders and arms. Here’s how to perform a Barbell Ab Rollout correctly: Setup: Load a barbell with weight plates that can roll smoothly on the floor. Kneel on an exercise mat to protect your knees. Starting Position: Position the barbell in front of you and grip it with an overhand (pronated) grip, hands shoulder-width apart. Your shoulders should be directly over the barbell. Engage your core by pulling your belly button towards your spine. Execution: Tighten your core muscles to prepare for the movement. Slowly roll the barbell forward, extending your arms and allowing your body to move forward as well. Keep your back straight and core tight. Roll out as far as you can while maintaining a straight line from your head to your knees (or toes if performing a more advanced variation). Avoid letting your hips sag or your back arch excessively. Breathing: Inhale as you roll out. Top Position: At the extended position, your body should be in a straight line, parallel to the floor, with your arms fully extended.Pause briefly, ensuring your core is fully engaged and your back is not sagging. Returning to Start: Using your core muscles, pull the barbell back towards your knees (or feet), rolling back to the starting position. Exhale as you return to the starting position.

World's Greatest Stretch

Steps : 1.) Start in a lunge position with your front foot flat in front of you with knee bent, and your back foot extend out with your knee almost touching the floor and toes on the floor. 2.) Hold onto this position for 15 to 30 seconds, then place the arm that is on the same side as the front leg on the ground with your elbow rested next to your front foot. 3.) Place the other hand on the ground parallel to the front leg to support your bodyweight during the stretch and hold this position for 15 to 30 seconds. 4.) Follow this up with placing both hands next to your front foot and raise your toes off of the ground and straighten out your leg. 5.) Hold this position for 15 to 30 seconds while still keeping the back leg extended and knee bent. 6.) Return to the starting position and repeat for as many reps, sets and however long you desire.

Dumbbell Upright Row

The Dumbbell Upright Row is an effective exercise for targeting the shoulders, trapezius, and upper back muscles. Here's a step-by-step guide to performing the exercise correctly: Starting Position: Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with an overhand grip (palms facing your thighs), arms fully extended down in front of you. The dumbbells should be resting against your thighs. Keep your back straight, chest up, and engage your core muscles. Engage Your Core: Tighten your abdominal muscles to stabilize your torso throughout the exercise. Lift the Dumbbells: Begin the movement by lifting your elbows up and out to the sides, leading with your elbows. Keep the dumbbells close to your body as you lift them upwards. Continue lifting the dumbbells until they reach about chest level. Your elbows should be higher than your wrists, and your hands should be close to your chin. Pause: Briefly pause at the top of the movement, squeezing your shoulder and upper back muscles. Lower the Dumbbells: Slowly lower the dumbbells back to the starting position in a controlled manner, keeping them close to your body.

Cable Reverse Grip Tricep Extension

Steps : 1.) Begin by attaching a bar to a low pulley cable machine and then lie with your back on an inline bench with your feet flat on the floor. 2.) Grab the bar and hold it just over your eyes with your arms extended and elbows bent. 3.) Begin to bend your elbows straight out and extend the bar out straight in front of you until you feel a stretch in your triceps. 4.) Hold this position for a count and return back to the start. 5.) Repeat for as many reps and sets desired.

Cable Flat Bench Fly

The cable flat bench fly is an excellent exercise for isolating the pectoral muscles, particularly the middle part of the chest. It also engages the shoulders and triceps. Here’s how to perform it correctly: Setup: Place the bench in the center of the cable machine. Set the pulleys to the lowest position. Attach handles to the cables. Select an appropriate weight for each side. Starting Position: Lie down on the bench with your feet flat on the floor. Grab the handles with an overhand grip (palms facing inwards). Extend your arms above your chest with a slight bend in your elbows, and your hands should be directly over your chest. Your arms should remain in this slightly bent position throughout the movement. Executing the Fly: Inhale and brace your core. Slowly lower the handles out to your sides in a wide arc, keeping the slight bend in your elbows. Lower your arms until they are level with your chest or slightly below, feeling a stretch in your chest muscles. Returning to Starting Position: Exhale and reverse the motion, bringing the handles back together in the same wide arc. Focus on squeezing your chest muscles as your hands come together over your chest. Keep the movement controlled to maintain tension on the chest muscles.

Dumbbell One-Arm Preacher Hammer Curl

Steps : 1.) Start by setting up a preacher bench and then position yourself behind the bench, with a dumbbell in one hand rested over the bench and feet flat on the floor. 2.) Hold the dumbbell in a neutral grip with your palms facing inward, then slowly lift the dumbbell up towards your shoulder, isolating the bicep and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Curl (Close Grip)

The close-grip standing barbell curl uses a barbell to help isolate the bicep during the curl. Steps : 1.) Start by standing up straight with your feet shoulder width apart, keeping your knees slightly bent and abs tight. 2.) Grab a barbell with an underhand grip and extend your arms against your thighs as this will be your starting position. 3.) While keeping your elbows locked by your side, raise the bar up towards your chest. 4.) Hold this position for a count and return back to the starting position.