Exercise Database

Barbell Decline Pullover (Wide Grip)

The barbell wide grip decline pullover is an advanced exercise to target the lats and pectoral muscles and build a wider and stronger chest.. Steps : 1.) Start by lying on a decline bench with your feet higher than your head. 2.) Grab onto a barbell with an extra wide grip (hands near the plates) and then from your upper thighs, raise the barbell in an arc over your head towards the floor. 3.) Continue until you feel a stretch in your chest muscles and then hold the position for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Squeeze the bar as though you were pushing both ends together as this will give an additional muscle contraction. 2.) Do not go beyond a normal range of motion

Cable Squat Curl

Steps : 1.) Begin by setting up a straight bar on a low pulley cable machine and grabbing it with an underhand grip. 2.) Squat down towards the floor in a comfortable position until your thighs are parallel with the floor. 3.) Keep your arms extended out in front of you with your elbows rested upon your knees and slowly curl the bar up towards your shoulders, isolating the biceps, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Hack Single-Leg Calf Raise

Steps : 1.) Start by setting up a hack squat machine with the amount of weight that you would like to perform for this exercise, laying with your chest flat on the pad and shoulders rested underneath the shoulder pads. 2.) Stand on the platform, push the weight up off of the rack and hold onto the hand rests as this will be your starting position. 3.) While keeping your legs straight, slowly raise one of your heels up off of the floor as far as possible, letting your other leg extend out behind you, and squeeze your calf. 4.) Hold for a count and return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Concentration Curl (Close Grip)

Steps : 1.) To begin this exercise; sit down on a flat bench at the very edge with a barbell. 2.) Keeping your knees bent at all times, pick up the barbell, curl the weight up and forward while squeezing and tightening your biceps as you exhale. 3.) The only part of your body that should be moving are the forearms as they bring the barbell to shoulder level. 4.) Hold the biceps in position for a few seconds then return back to the starting position as you inhale. 5.) Repeat this exercise for as many repetitions as needed.

Smith Machine Shoulder Press (Close Grip)

Steps : 1.) Start by setting up a incline bench underneath a smith machine bar so that the end of the bench is right underneath the weight. 2.) Place the amount of weight that you would like to use on the bar for this exercise. 3.) Sit down with your back flat on the bench, feet out in front of you and holding the bar with a overhand close grip, keeping your hands about a foot apart. 4.) Lift the bar off of the rack and slowly bring it down towards your chest, feeling a squeeze and stretch, then hold for a count. 5.) Return back up to the starting position. 6.) Repeat for as many reps and sets as desired.

Cable Tricep Extension (Kneeling)

The kneeling cable triceps extension exercise allows you to isolate your triceps more effectively and building bigger arms through kneeling. Steps : 1.) Start off by placing a bench sideways in front of a high pulley machine and attaching a straight bar onto the machine. 2.) Grab onto the straight bar with an overhand grip and kneel on the floor in front of the bench, keeping your back straight and head down. 3.) Positioning your elbows and your forearms above your head, push down on the bar in an arc motion so that your forearms are touching the bench. 4.) Hold onto this position for a count, isolating the triceps and return back up to the start. 5.) Repeat for as many reps and sets as desired.

Cable Judo Flip

Steps : 1.) Start by connecting a rope attachment to a low pulley cable machine and standing to the side of the cable with a wide stance and rope in both hands. 2.) Turn your body away from the machine as you bring the rope over your shoulder as if you were performing a judo flip shifting the weight forward as you crunch to pull the rope downward. 3.) Hold this position for a count then return back to the start and repeat for as many reps and sets desired.

Barbell Snatch Deadlift

Steps : 1.) Start by standing in front of a weighted barbell and grabbing it with a wide snatch grip, feet directly under your hips and turned out. 2.) Squat down towards the bar keeping your back extended and head facing forward. 3.) Elevate your body through your heels, raising your hips upward and pulling the bar up along with the motion so that it reaches hip level. 4.) Hold this position for a count then return back to the start. 5.) Repeat for as many reps and sets as desired.

Forward Lunge with Rotation

Performing a forward lunge with rotation is a dynamic exercise that engages multiple muscle groups, including the legs, core, and obliques. Stand tall with your feet hip-width apart and your arms by your sides. Begin by taking a step forward with your right foot, lowering your body into a lunge position. As you lower your body, simultaneously twist your torso to the right, rotating your arms and upper body over the front leg (right leg in this case). Keep your chest up and your back straight throughout the movement. Your front knee should be bent at a 90-degree angle, and your back knee should hover just above the floor. Your arms should be extended straight out in front of you, with your hands clasped together. Hold the lunge position for a moment, feeling a stretch through your hips and thighs. Return to the starting position by pushing through the heel of your front foot and stepping your right foot back to meet your left foot. Repeat the movement on the other side, stepping forward with your left foot and rotating your torso to the left. Keep your core engaged throughout the exercise to maintain stability and balance. Focus on controlled movements, especially when rotating your torso. Avoid any jerky or sudden movements that could strain your back or shoulders. Make sure to keep your front knee aligned with your ankle and avoid letting it extend past your toes to protect your knee joint. Keep your gaze straight ahead to help maintain balance. If you're having trouble with balance, you can place your hands on your hips instead of extending them out in front of you. Inhale as you lower your body into the lunge position and rotate your torso. Exhale as you return to the starting position.

Forward Step-Up

Steps : 1.) Begin by facing the side of a box or bench with your feet shoulder width apart and feet straight ahead, keeping your hands on your hips. 2.) Step up and forward with one foot on the box, the with your opposite hip step up with the other foot. 3.) While holding your hips, step back down and repeat this motion for as many time as possible.

Ab Draw Leg Slide

Steps : 1.) Start by laying on your back with your knees bent at 90-degrees keeping your arms at your sides, palms up. 2.) Maintaining slight pressure on your hands, extend your legs slowly forward so that you feel a stretch and a contraction in your abdominals. 3.) Return back to the starting position and repeat for as many reps and sets desired.

Barbell Pin Press

Steps : 1.) Start by setting up a flat bench between a power rack, setting the pins to about chest level and place the bar onto the pins. 2.) Lay flat on your back on the bench with the bar directly above your chest, then tuck your feet underneath you, arch your back and then drive the bar up with as much force as possible, feeling a stretch within your triceps. 3.) Hold the bar at the peak position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Bradford Rocky Press

Steps : 1.) To begin this exercise; start off sitting on a straight up military press bench with a weighted barbell rested on your upper chest. 2.) Keeping your palms facing out, push the barbell up in an overhead press above your head and hold for a few seconds. 3.) Then lower the bar down behind the back of your head and hold for a few seconds. 4.) Return back to the overhead position and then back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Dumbbell One-Arm Seated Hammer Curl

Steps : 1.) Start by setting up a flat bench and then sit down on the bench, with a dumbbell in one hand 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.

Knee Across the Body

Steps : 1.) To begin this exercise; start off lying down flat on your back with your legs straight out and arms to their sides. 2.) Take your left leg and bend it across your body so that it is over your right with the left foot on the floor. 3.) Take your left arm and hold down the right knee down in position. 4.) Then place your alternate arm to the side and turn your head to the opposite direction. 5.) Return back to the starting position and repeat the exercise to the alternate direction. 6.) Repeat this exercise for as many repetitions as needed.

Stability Ball Crunch

The crunches with legs on an exercise ball works the core muscles through the use of an exercise ball. Steps : 1.) Start by lying on your back, placing your feet up on an exercise ball, and positioning your hands across your chest or on either side of your head. 2.) Keeping the small of your back on the floor, raise your head, shoulders and chest up and off the floor. 3.) Pause for a moment contracting your abs and then return to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Rear Delt Row to Neck

Steps : 1.) Start by setting up a weighted barbell in front of you, keeping your feet shoulder width apart and bend down so that your back is parallel to the floor. 2.) Extend your arms down towards the floor, grab the barbell with an overhand grip and bring it to shin level. 3.) Slowly pull the barbell up towards your neck, feeling a stretch in your shoulders and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Decline Bench Press (Wide Grip)

The barbell wide grip decline bench press is a great exercise to work the lower portion of the pectoral muscles and also uses a wider grip to focus upon the outer portion of the chest. Steps : 1.) Start off lying on a decline bench with your head positioned lower than your feet and reach up grabbing the barbell with a wider than shoulder-width as this will be your starting position. 2.) Slowly lift the barbell up off of the rack, bring it just over your chest and lower it until it is above the lower portion of your chest and you feel a stretch in your pectoral muscles. 3.) Hold this position for a count then return back up to the start. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Keep your abs drawn in and your back flat on the bench throughout this exercise. 2.) Refrain from bouncing the barbell off of your chest as this is improper form and can lead to injury. 3.) Make sure the you are using a bench that you can maintain your balance through the exercise.