Exercise Database

Decline Oblique Crunch

The decline oblique crunch is a version of the decline crunch exercise that isolates the oblique muscles of the abdominals. Steps : 1.) Start by lying on a decline bench face up, placing your feet securely under the pads, and positioning your hands either across your chest or on either side of your head. 2.) Raise your shoulders and chest up, keeping your back straight and bringing your left elbow to your right knee, while slowly crunching your abs. 3.) Pause for a moment and then return to the starting position. 4.) Lay back fully and repeat with your right elbow to your left knee. 5.) Repeat for as many reps and sets as desired.

Single-Leg Bench Dip

Steps : 1.) Begin by setting up a flat bench and positioning yourself in between the bench so that your hands are about shoulder width apart on the bench. 2.) Move your feet out in front of you so that your legs are bent. Extend one leg straight and hold throughout the exercise. 3.) Next, straighten out your arms on the bench so that you are elevated and tension is placed on your triceps. 4.) Slowly lower your upper body down towards the floor with your elbows so that they are at level with your shoulders. 5.) Hold for a count, squeezing your triceps and return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Alternating Leg Bridge

Steps : 1.) Start by laying on your back with arms at your sides , keeping one knee bent with your heel on the ground and the other leg pointed straight out in front of you in a 45-degree angle. 2.) Slowly lift your hips off of the ground and squeeze your glutes. 3.) Form a straight line with your body through your shoulders and knees. 4.) Hold onto this position for a few seconds then return back to the starting position. 5.) Alternate legs and repeat.

Barbell Incline Bench Pull

Steps : 1.) Start by grabbing dumbbells or a barbell and lie face down on a 45 degree incline bench. 2.) Let your arms hang down by your sides so that they are down towards the floor while using a palms down grip to lift either the barbell or dumbbells toward your face. 3.) Once the dumbbells are near your face, hold for a count, then return back down slowly to the starting position. 4.) Repeat for as many reps and sets as desired.

Kettlebell One-Arm Military Press

Steps : 1.) To begin this exercise; start off by clean pressing a kettlebell to your shoulder with your palms facing inward towards your face. 2.) Then press the kettlebell up and out until it is overhead. 3.) Return the kettlebell back to the inward shoulder position. 4.) Repeat this exercise for as many repetitions as needed

Dumbbell Incline Shoulder Raise

Steps : 1.) To begin this exercise; start off by sitting with your back flat on an incline bench holding a dumbbell in each hand. 2.) With the driving force of your legs, kick the weights above your shoulders and keep them overhead above your chest. 3.) Using your shoulders and keeping your arms straight, lift up your dumbbells and push them as high as you can without leaving the bench. 4.) Hold the position for a few seconds then return back to starting position. 5.) Repeat this exercise for as many repetitions as needed

Bear Crawl

The bear crawl is a highly effective full-body exercise that targets multiple muscle groups, including the core, shoulders, arms, and legs. Begin on your hands and knees on the floor. Your wrists should be directly under your shoulders, and your knees should be under your hips. Tighten your abdominal muscles to stabilize your core. Your back should be flat and your spine in a neutral position. Lift your knees a few inches off the ground so that you're in a hover position. This is the starting position for the bear crawl. Simultaneously move your right hand and left foot forward, followed by your left hand and right foot. Imagine yourself crawling like a bear, with opposite limbs moving together. Keep your hips low as you move forward. Your knees should hover just above the ground throughout the movement. Avoid rocking side to side excessively. Keep your shoulders stable and your weight evenly distributed between your hands and feet. Focus on moving with control rather than speed. This will help you maintain proper form and maximize the effectiveness of the exercise. Keep crawling forward for a set distance or time, depending on your fitness level and goals. You can also crawl backward or sideways to add variety to the exercise. Keep your back flat and avoid arching or sagging your lower back. Maintain a strong, stable core throughout the movement. Remember to breathe steadily and rhythmically as you perform the bear crawl. Inhale and exhale deeply to maintain oxygen flow to your muscles.

Cable Rotational Crunch (Kneeling)

Steps : 1.) Start by placing a rope attachment to a high pulley cable machine then stand with your back facing the machine and grabbing the rope positioning it behind your head. Next, position yourself in a kneeling position with both knees on the floor. 2.) Keeping your elbows bent by your head, slowly crunch down in a twisting motion so your right elbow comes down towards your left knee until you feel a stretch in your abs then hold for a count. 3.) Return back to the starting position and continue in the opposite direction. 4.) Repeat for as many reps and sets as desired.

Back Extension (Prone)

Steps : 1.) To begin the exercise; position your stomach flat on the floor with your arms extended down by your side. 2.) With your body flat, extend your lower back and lift your chest up off of the ground. 3.) In this process do not use your arms to push up, use your back to extend your spine up. 4.) Repeat this exercise for as many repetitions as needed.

Smith Machine Bent-Over Row (Reverse Grip)

Steps : 1.) Start by setting up a smith machine in position for a bent over row and adding the weight that you would like to perform. 2.) Face the bar and grab it with an underhand shoulder width grip, keeping your back lowered but straight and knees slightly bent. 3.) Slowly pull the bar up towards your chest, squeezing your back and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Lying Tricep Extension

The cable lying triceps extension uses cables to isolate and work the tricep muscles. Steps : 1.) Start off by placing a flat bench with the end towards a weight stack and attaching a short straight bar to the pulley and lower the pulley to the bottom of the stack. 2.) Lie face up (back flat) on the bench and grasp the bar with a narrow overhand grip. 3.) Starting with your arms extended lower the bar towards the stack by bending your elbows. 4.) Slowly extend your arms upright and return to the starting position. 5.) Repeat for as many reps and sets as desired.

Kettlebell Military Press

Steps : 1.) To begin this exercise; start off by clean pressing kettlebells to your shoulder with your palms facing inward towards your face. 2.) Then press the kettlebells up and out until they overhead. 3.) Return the kettlebells back to the inward shoulder position. 4.) Repeat this exercise for as many repetitions as needed

Cable Decline Press

Steps : 1.) Start by laying back on an decline 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.

Back Stretch

Steps : 1.) Begin by sitting flat on the floor with your legs extended hip-width apart and keep your spine straight so that your head is pointed up towards the ceiling. 2.) Take your hands and extend them out in front of you so that they are slightly below shoulder level with your palms facing up. 3.) Straighten out your spine by inhaling and lifting up through your hips, then through your exhale curl the chin towards your chest. 4.) In this motion with the rest of your body curl out towards your feet holding onto this position for a few seconds. 5.) Exhale back out and return to the starting position.

Dumbbell One-Arm Incline Curl

Steps : 1.) Start by setting up an adjustable bench to an incline level so that you can comfortably rest your arm down the back of the headrest. 2.) Grab a dumbbell in one arm and extend it over the bench so that your forearm and tricep are rested upon the bench. 3.) Hold onto the top of the bench with the opposite arm to stabilize your body and to balance the weight. 4.) Slowly elevate the dumbbell up towards your shoulder, isolating the bicep and squeeze your muscle. 5.) Hold this position for a count then return back to the starting position. 6.) Repeat for as many reps and sets as desired. Tips 1.) Perform this exercise in a slow controlled manner for best results.

Side Jacknife

Steps : 1.) To begin this exercise; start off lying with your left side on the floor and your left leg above the right. 2.) Place your right hand upon your torso and keep your left hand behind your head. 3.) Lift your left leg up as you bring your chest towards your leg contracting your abdominals, as they get closer together. 4.) Squeeze tightly and hold for a few seconds then return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Windshield Wipers

Steps : 1.) Start by grabbing onto a pull up bar or hanging grip and raising your body off of the floor. 2.) Lift up through your abdominals so that your back is parallel with the floor, keeping your knees bent and feet pointed forward. 3.) Once you find your balance, swing your knees to one side and feel a pull on your obliques, then return back to the center and continue to the opposite direction. 4.) Return back to the starting position and repeat this motion for as many reps as you are able to perform. 5.) Return back to the starting position and slowly lower yourself back to the ground to prevent a muscle pull. 6.) Repeat for as many reps and sets desired. Tips : 1.) This is an advanced oblique and abdominal exercise that requires you to strengthen your abs first so that you prevent from pulling a muscle performing this workout.

Dumbbell Seated One-Arm Shoulder Press

Steps : 1.) Start by sitting at the end of a bench straight up, gripping a dumbbell in one hand and keeping it parallel to your head. 2.) Slowly press the weight upward until the elbow is next to your ear and hold for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.