Exercise Database

Smith Machine Incline Bench Press (Reverse Grip)

Steps : 1.) Start by setting up a smith machine with the amount of weight that you want to perform and placing a incline bench underneath the bar, centering it out for the exercise. 2.) Grab the bar with an underhand reverse shoulder width grip, then unload the bar from the rack and elevate it above your chest. 3.) Slowly lower the bar towards your chest so that it is barely touching and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Kettlebell Push Press

Steps : 1.) To begin this exercise; start off by clean pressing two kettlebells to your shoulders. 2.) Bend slightly at the knees and the push up using your heels to drive the kettlebells above your head. 3.) Hold for a few seconds then return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Half Kneeling Psoas Stretch

The psoas muscle is a deep hip flexor that connects the lumbar spine to the top of the thigh bone. Stretching the psoas can help alleviate tightness in the hips and lower back. Begin by kneeling on a soft surface such as a yoga mat or carpet. Make sure your knees are directly under your hips and your shins are parallel to each other. Engage your core muscles to stabilize your torso and maintain good posture throughout the stretch. Step your right foot forward, placing it flat on the ground in front of you. Your knee should be bent at a 90-degree angle, positioned directly above your ankle. Shift your weight forward slightly, so you feel a gentle stretch in the front of your left hip and thigh. You should feel a deep stretch along the front of the left hip and into the abdomen. To deepen the stretch, gently tilt your pelvis forward by tucking your tailbone under. Take your left arm extend it fully overhead. Once in this position, flex the trunk to the right towards the bent knee, stretching the arm that way too. This will increase the stretch along the front of the left hip and psoas muscle. Hold the stretch for 30-60 seconds, breathing deeply and allowing your body to relax into the stretch. Avoid holding your breath or tensing up. Release the stretch by stepping your right foot back to the kneeling position. Switch sides by stepping your left foot forward and repeating the stretch on the opposite side. Perform 2-3 repetitions on each side, gradually increasing the duration of the stretch as you feel more comfortable.

Barbell Curl Against an Incline

The barbell curls lying against an incline exercise uses an incline bench to help adjust your body's position to perform bicep curls. Steps : 1.) Start by taking an incline bench and setting it to a 45-degree angle, then grabbing a barbell with a shoulder-width grip and lean forward against it with your feet resting on the floor for support. 2.) Hang your arms down over the bench holding onto the barbell, keeping your elbows straight and raise the bar up towards your head, isolating the biceps. 3.) Hold onto this position for a count then return back to the starting position.

One-Arm Wall Stretch

Steps : 1.) Start by standing straight up, feet shoulder width apart next to a wall. 2.) Lean forward against the wall, keeping your feet firmly planted on the ground and knees slightly bent, and place one arm against the wall with the forearm being rested upon the wall the most. 3.) Slowly lean onto your arm until you feel a stretch in your back. 4.) Hold for 15 to 30 seconds then return back to the starting position. 5.) Repeat for as many reps and length as desired.

Rolling

Steps : 1.) Begin by sitting on the floor with your spine flexed forward in the shape of a "C". 2.) Keep your knees bent at a 45-degree angle with your legs connected together, placing your hands on your shins and keeping shoulders in place. 3.) While maintaining the "C" shape, roll back onto the floor behind you and exhale. 4.) On the ground, keep a lock on your knees and your head slightly tilted forward until you feel a stretch in your lower back. 5.) Hold this position for a few seconds and then roll back up to the start, staying completely balanced and in form. 6.) Repeat for as many times as you would like.

Kneeling Back Stretch

Steps : 1.) Start by kneeling on the floor placing your hands on your heels. 2.) Slowly lift your glutes off of your heels and extend up and forward. 3.) While performing this motion, bring your head back and look up at the ceiling while arching your back. 4.) Hold this position for 15 to 30 seconds then return back to the starting position. 5.) Repeat for as many reps, sets and however long you desire.

Cable Rope Preacher Curl (Hammer)

Steps : 1.) Start by setting up a rope extension attachment to a low pulley cable machine and placing a preacher bench in front of the machine. 2.) Grab onto the rope with a neutral hammer grip, then sit down on the bench with your forearms rested over the padding and feet flat on the floor in front of you. 3.) Keep your arms extended out in front of you then slowly curl the bar up towards your chest, isolating your bicep and squeeze. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Weighted Side Rotation

Steps : 1.) Start by placing a bench horizontally in front of you or something that you can rest your feet under, then lay with your back flat on the floor with your feet underneath the support. 2.) Grip either a weight plate or dumbbell and hold it out in front of you. 3.) Then lift your upper body off of the floor so your shoulders and back are elevated. 4.) Once in position twist from your core from side to side so that you feel a stretch in your abs. 5.) Repeat for as many reps and sets as desired.

Dumbbell Seated Side Bend

Steps : 1.) Start by sitting up straight on a bench with a dumbbell in each hand and arms at your sides. 2.) While keeping your back straight and facing forward, slowly bend down to one side until you feel a stretch in your abs then return back to the starting position. 3.) Continue on to the opposite side and repeat. 4.) Repeat for as many reps and sets as desired.

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.

Janda Sit-Up

Steps : 1.) To begin the exercise, start your body off in the basic sit-up position; feet flat on the floor and arms crossed over your chest. 2.) Begin your ascent by tightly squeezing your glutes and hamstrings, inhaling on the way up with a slow 4 count until you have reached full sit-up position. 3.) Upon this final position exhale slowly. 4.) Return back to the starting position, inhaling on the way down. 5.) Repeat this exercise for as many repetitions as needed.

Stability Ball Wall Squat

Steps : 1.) Start by setting up an exercise ball against the wall and leaning your back up against the ball so it is positioned in the middle of your body. 2.) Slowly lower your body towards the ground so that your thighs are parallel with the ground and your upper back and head are rested on the exercise ball. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Hanging Knee Raise (Rotational)

Steps : 1.) Start by standing underneath a pull up bar and pull yourself up off of the ground so that you are hanging above the floor. 2.) Pull your knees up and across to one side of your body until you feel a stretch in your abs then hold for a count. 3.) Return back to the starting position and repeat in the opposite direction. 4.) Repeat for as many reps and sets as desired.

Barbell Incline Shoulder Raise

Steps : 1.) To begin this exercise; start off with lying flat back on an incline bench with a medium width grip upon the barbell. 2.) Take the bar off from the rack and hold it straight over your head with arms straight. 3.) With the bar above your head, raise the shoulders off from the bench and exhale. 4.) Return the bar back to the starting position and inhale. 5.) Repeat this exercise for as many repetitions as needed.

Dumbbell One-Arm Row (Reverse Grip)

Steps : 1.) Start by setting up an incline bench to around 35 or 45 degrees and laying down on it with your chest flat on the bench 2.) Hold a dumbbell in one hand, with a reverse grip, extended down towards the floor. 3.) Slowly pull the dumbbell 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.

EZ Bar Decline Tricep Extension

The decline EZ bar triceps extension exercise combines the decline bench as well as a curved bar to easily target the tricep muscles and build bigger arms. Steps : 1.) Start off lying face up (back flat) on a decline bench and grabbing an EZ bar with an overhand grip. 2.) Extend your arms up and out so that they are perpendicular with your chest, keeping your elbows tucked in at one place. 3.) Slowly lower the EZ bar towards your head, feeling a stretch in your tricep muscle and hold the position for a count. 4.) Return back up to the starting position and repeat for as many reps and sets as desired.

Diagonal Plate Raise

The diagonal plate raise is an exercise that primarily targets the shoulders, specifically the anterior (front) and lateral (side) deltoid muscles. Begin with the weight plate positioned at the midpoint of your body, in front of your thighs. Keeping your arms straight and your core engaged, lift the weight plate diagonally upwards and away from your body. Simultaneously, raise the weight plate in a diagonal motion towards the opposite shoulder, while maintaining a slight bend in your elbows. Focus on using your shoulder muscles to lift the weight, rather than relying on momentum. Continue raising the weight plate until your arms are slightly above shoulder height or until your arms are fully extended diagonally upwards. Slowly lower the weight plate back to the starting position in a controlled manner, following the same diagonal path. After completing the desired number of repetitions on one side, switch the direction of the diagonal raise to target the opposite shoulder. Ensure to maintain proper form and control throughout the movement. Exhale as you lift the weight plate diagonally upwards.