Exercise Database

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.

Smith Machine Decline Bench Press (Wide Grip)

Steps : 1.) Start off setting up a smith machine with the amount of weight that you want to use to perform the exercise. 2.) Place a decline bench underneath the bar and lay down with your back flat on the bench and feet out in front of you either on the floor or underneath rests. 3.) Grab the bar with an overhand grip, keeping your hands apart with a wide distance and release the weight from the rack. 4.) Slowly lower the bar towards your chest, feeling a stretch, and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Barbell Decline Pullover

Steps : 1.) Start by lying with your back flat on a decline bench, holding a weighted barbell above your chest and arms fully extended out in front of you. 2.) Then slowly move the barbell back and down behind you so that your arms stay fully extended but the barbell is behind your head and body about to touch the floor. 3.) Squeeze your shoulder and chest muscles on the way down and hold for a count. 4.) Return the barbell back up to the starting position, keeping your arms fully extended. 5.) Repeat for as many reps and sets as desired.

Dumbbell Pullover (Stability Ball)

Steps : 1.) Start by sitting on a stability ball with a dumbbell in each hand. 2.) Slowly roll down making sure that your head and shoulders are on the ball and your feet are planted firmly on the floor in front of you. 3.) Extend the dumbbells behind your head pointed out right in front of you, then elevate them straight up with your shoulders. 4.) Hold this position for a few seconds then return back to the starting position. 5.) Repeat for as many reps and sets as possible.

Medicine Ball Overhead Throw

Steps : 1.) You can either use a partner or stand in front of a wall for this exercise. 2.) Start by standing a few feet away from your partner with your back to them. 3.) Bend down towards the floor with your back almost parallel to the ground and your knees slightly bent holding an exercise ball in your hands in between your legs. 4.) Then in a reverse motion, forcefully extend your arms over your head and toss the ball behind your head towards your parter, following through with the throw so that you can feel it within your core and shoulders. 5.) Your partner will then catch the ball and roll it back to you. 6.) Repeat for as many reps and sets as desired.

Bench Rotational Crunch

Steps : 1.) Start by placing a bench horizontally in front of you and then laying with your back on the floor, feet placed upon the bench with your arms out to your sides in a "T" position. 2.) Extend your hands behind your head and clasp them around for support as you come up for this exercise. 3.) Slowly lift your upper body up off of the floor and twist your right elbow into your left knee until you feel a stretch in your abs. 4.) Hold for a count, return to the starting position and repeat with the opposite side. 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.

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.

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.

Kettlebell Advanced Windmill

Steps : 1.) Take the kettlebell and clean press it overhead. 2.) With the kettlebell in place overhead, push your glutes into the direction that the kettlebell is located on. 3.) The opposite hand should be kept behind your back as your turn your feet from the kettlebell. 4.) Keep your body as low as you can go to stretch the abdominals and kettlebell. 5.) Hold the position for a few seconds, stretching out the muscles, then return to starting position.

Dumbbell Single-Leg Bench Squat

Steps : 1.) Start by setting up a flat bench vertically right next to a smith machine rack machine. 2.) Hold onto the barbell with one hand and with the other holding a dumbbell. 3.) Lift your leg on the side of the dumbbell up, out and keeping it straight then slowly lower your body down towards the floor until your bending thigh is parallel towards the floor. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Smith Machine 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 flat 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 press 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.

Single-Leg Donkey Calf Raise

Steps : 1.) Start by setting up an incline bench in front of you while you position the balls of your feet in other a step or block behind the bench. 2.) Slowly bend forward so that your forearms are rested upon the bench and extend one of your legs behind you or curled around the other foot. 3.) Slowly let one of your heels drop towards the floor as this will be your starting position. 4.) Then raise your heel slowly up off of the floor as high as possible, squeezing your calf and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Stability Ball Push-Up

The push up with your feet on a stability ball is similar to the standard pushup exercise that forces you to engage the muscles of your core to perform the exercise. Steps : 1.) Start by placing your feet and your shins flat on top of an exercise ball and then positioning your arms in front of you shoulder-width distance apart with your hands under your arms. 2.) Once in position, press up from the ground until your arms are fully extended as this will be your starting position. 3.) Slowly lower your body towards the ground until you feel a stretch in your tricep muscles and hold for a count. 4.) Return back up to the starting position and 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.

Kettlebell Floor Press

Steps : 1.) Start by laying on the floor on your side with a kettlebell in one hand resting upon your chest, one leg stretched out in front of you over your other leg extended behind you. 2.) Slowly press the kettlebell into a locked out position over your chest then slowly lower the weight until your elbow touches the ground still keeping the kettlebell elevated. 3.) Repeat for as many reps and sets as desired.

Cable Upright Row (Supine)

Steps : 1.) Start by setting up a straight bar on a low pulley cable machine and laying down with your back flat on the ground, feet facing towards the machine and grabbing the bar with an overhand grip. 2.) Slowly elevate the bar in an upright row motion towards your chest, pushing your elbows out to the sides as the bar comes up and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Medicine Ball Chest Throw (Supine)

Steps : 1.) Begin by lying on the floor, knees bent and feet flat on the floor with a medicine ball in your hands rested above your chest. 2.) Forcefully extend your elbows up and push the ball up directly above your body as high as possible 3.) Follow through feeling a stretch on your triceps then catch the ball as it comes back down 4.) Repeat for as many reps and sets as desired.