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.

Dumbbell One-Arm Arnold Press

Steps : 1) Begin by standing up straight with feet shoulder width apart holding a dumbbell in one hand. 2.) Slowly, while using your thighs, raise the dumbbell to shoulder height and rotate your palm so that it is facing in towards your body. 3.) From there raise the dumbbell above your head, squeezing in your shoulder, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Stability Ball Incline Ab Crunch

Steps : 1.) Start off by lying on an exercise ball with your lower back, keeping your legs bent on the floor in front of you, and arms crossed on your chest. 2.) Then take your abs and pull your ribs down towards your hips, squeezing in on your abdominals so that you feel tension and a stretch. 3.) Return back to the starting position and repeat for as many reps and sets as you can perform.

Dumbbell Shoulder Press (Stability Ball)

Steps : 1.) Start off by sitting on top of a stability ball with your feet planted firmly on the floor in front of you, arms bent by your head at 90-degrees and dumbbells in each hand. 2.) Raise the dumbbells slightly in front of your head and elevate them over your head completely until they are touching at the ends. 3.) Keep your arms straight at the top and hold motion for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Rope Incline Row

Steps : 1.) Start by taking an incline bench and placing it in front of a cable pulley machine with the high end facing the rope extension that is attached to the machine. 2.) Lay down with your chest flat on the bench and grab the rope with a neutral grip then slowly pull the rope in towards your chest. 3.) Squeeze your back as the rope reaches your chest and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Incline Push-Up Depth Jump

Steps : 1.) Start by positioning a box behind you and two aerobic steps to your sides in a push-up position. 2.) Get into a push-up position with your feet on the box and hands right in between the aerobic steps. 3.) Using your force, push yourself up off of the floor extending your hands up off of the ground and quickly move your hands onto the steps. 4.) Push yourself off of the aerobic steps and back onto the floor. 5.) Repeat for as many reps and sets as desired.

Bow Pose

Steps : 1.) Begin this pose by lying face down on the floor. 2.) Arch your back, keeping shoulder blades back, bend your legs and reach back tightly grabbing your ankles. 3.) Hold this position for a 5 count and then return back to the starting position.

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 Supine Reverse Extension

Steps : 1.) Start by laying on your back on a flat bench with your feet on the floor in front of you, holding a weighted barbell or EZ bar behind your head dangling towards the floor. 2.) Slowly elevate the bar up and out so that it creates a straight line with your body and squeeze your triceps. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cross-Legged Forward Fold

Steps : 1.) Start off by positioning yourself in a cross-legged pose moving your feet forward so that the shins are in a horizontal line. 2.) Take your fingertips and place them right in front of your legs. 3.) Inhale with a few deep breaths and extend your hands forward as your chest and forehead come down towards the ground. 4.) Hold this position for up to 10 seconds and then return back to the starting position. 5.) You may repeat this pose but with your legs crossed the other way.

Dumbbell One-Arm Press (Palms In)

Steps : 1.) To begin this exercise; start off by holding a dumbbell in one hand and standing straight up next to an incline bench. 2.) Have the dumbbell pressed up on your shoulder with palms facing in towards your head. 3.) Take the dumbbell and press it with your arm until it is at overhead and hold position for a few seconds. 4.) Return the dumbbell back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

Dumbbell One-Arm Decline Chest Press

Steps : 1.) Start off by laying on a decline bench with your feet under foot holders. 2.) One arm is holding a dumbbell and extended the arm above your chest. 3.) Slowly lower your arm to shoulder level, maintaining a 90-degree angle in your arm until you feel a tension in your chest. 4.) Hold this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Power Snatch

Steps : 1.) Start by standing in front of a barbell with your feet shoulder width apart and gripping the bar with a double overhand shoulder width grip. 2.) Bring the bar to about mid thigh level, keeping your back straight, then extend through your hips and knees forcefully driving the weight upward and shrugging your shoulders to your ears at the same time. 3.) Moving your feet into the receiving position, pull yourself below the bar as you elevate it overhead, making sure that you receive the bar as low as possible and extend your arms up fully over your body. 4.) Make sure that you have a balanced standing position and hold for a count, then slowly and under control lower the bar back to the ground. 5.) Repeat for as many reps and sets as desired.

Gorilla Chin-Up with Crunch

Steps : 1.) To begin the exercise, start in a hang from the chin-up bar with an underhand grip. 2.) Take your legs and bend your knees so that your calves are behind your back and keep them at a 90-degree angle. 3.) Pull yourself up as in a regular chin up, crunching your knees on the way up until they have reached your chest. 4.) As soon as your chin is at the level of the bar, you will stop. 5.) Following reaching the final position, return your body back to the starting position inhaling on the way down. 6.) Repeat this exercise for as many repetitions as needed.

Dumbbell One-Arm Bent-Over Reverse Fly

Steps : 1.) Start by standing up straight with your feet shoulder width apart, holding a dumbbell in one hand at your side. 2.) Bend down so that your body is parallel with the floor and bring the weight in front of you to about knee level. 3.) Slowly extend the arm holding the weight up and out so that the weight is at level with your head and squeeze your shoulder. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Seated Bent-Over One-Arm Tricep Extension

The seated bent-over dumbbell triceps extension exercise uses a kickback movement to work the tricep muscle in each arm individually. Steps : 1.) Start by sitting on the edge of a bench with your feet rested flat on the floor in front of you and holding a dumbbell in your right hand. 2.) Slowly bring bring your right arm up to your side so that your dumbbell is almost parallel with your chest, making sure that you keep your lower arm vertical and pressing your arm back in an arc. 3.) Hold this position for a count, return back to the starting position, switch arms and repeat.

Single-Leg Stance

Steps : 1.) Start by standing up straight with both arms at your side then raising up one leg with knee slightly bent. 2.) After gaining your balance, slowly flex forward in your pelvis and extend the bent leg out behind you, keeping your body straight and parallel to the floor. 3.) Hold this position for a few seconds and then return back to the start. 4.) Repeat for as many reps as desired.

Cable Knee Raise (Supine)

Steps : 1.) Start by placing a flat bench right in front of a low pulley cable machine and attaching ankle straps to the pulley. 2.) Lay with your back flat on the bench, feet pointed towards the machine and your hands grasping the bench behind your head. 3.) Slowly pull your knees up as high as you can towards your chest until you feel a stretch in your abs, then return back to the starting position. 4.) Repeat for as many reps and sets as desired.