Exercise Database

Dumbbell Step-Up

The dumbbell step-up exercise builds strength and develops coordination in the upper leg and glute areas. Steps : 1.) Place a bench, box or step in front of you. 2.) Grasp a dumbbell in each hand. 3.) With your left leg, step up on the bench, follow with your right leg. 4.) Step down with your left leg and then your right leg. 5.) Repeat starting with your right leg. Tips 1.) Use a lighter weight until you are used to the motion of this exercise.

Smith Machine Bench Press

The smith machine bench press exercise is the same exercise as the typical bench press but it uses the smith machine to allow for greater control throughout the exercise. Steps : 1.) Start by placing a flat bench in the middle of a smith machine so that the bar is in line with the middle of your chest. 2.) Lie down with your back flat on the bench and grab the bar with a shoulder-width grip as this will be your starting position. 3.) Unlatch the bar, then slowly lower it down towards your chest until it barely touches and you feel a stretch in your muscles. 4.) Hold this position for a count then return back up to the start 5.) Repeat for as many reps and sets as desired. Tips : 1.) The smith machine is a great tool for beginners to learn to use free weights safely and how to perform the bench press correctly.

Dumbbell Bent-Over Reverse Fly

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

Machine Leg Press (Wide Stance)

Steps : 1.) Start by setting up the amount of weight that you would like to perform on a Leg Press Machine. 2.) Sit down on the machine and place your legs on the rest with a wide stance and back flat on the padding behind you. 3.) Release the weight off of the rack and bring it down, feeling a stretch in your quads and hamstrings until you make a 90-degree angle with your legs or as far as you can go down. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

EZ Bar Decline Close Grip Skull Crusher

The EZ bar decline close grip skull crusher exercise combines the close grip bench press with tricep extension to target the tricep muscle and build bigger arms. Steps : 1.) Start by lying with your back on a flat bench and gripping a barbell with a close grip, about 8-12 inches apart. 3.) Keeping your arms close to your sides lower the bar so it touches your chest. 4.) Slowly return to starting position, concentrating on your triceps. 5.) At the top of the exercise bend your arms down towards your head. 6.) Raise the bar back up over your chest and repeat.

EZ Bar Tricep Extension

The EZ bar triceps extension exercise combines a decline bench and a curved bar to effectively work the tricep muscle. Steps : 1.) Start by lying face up on a decline bench and grasp an EZ Bar with an overhand grip. 2.) Extend your arms so they are perpendicular to your chest, keeping your elbows in one place, and lower the bar toward your head. 3.) Hold the position for a count. 4.) Slowly return to the starting position and repeat for as many reps and sets as desired.

Dumbbell Reverse Lunge

Steps : 1.) To begin this exercise; stand upright holding dumbbells in both hands, keeping your hands by your sides. 2.) With both dumbbells in your hands, take a step backward with your right leg and lower your upper body down, maintaining your balance on the descent. 3.) Do not let your right knee touch the ground as you lower yourself and hold for a few seconds. 4.) Then push back up on your left leg and return back to the starting position and repeat with the opposite leg 5.) Repeat this exercise for as many repetitions as needed

Dumbbell Seated Tricep Press

The seated triceps press exercise uses a single dumbbell held in between both hands to work the tricep muscle and build bigger arms. Steps : 1.) Start off by sitting on a short straight bench with your feet planted firmly on the floor, keeping your abs drawn in and grabbing a dumbbell with both hands with a palms up grip above your head. 2.) Slowly lower the dumbbell in an arc motion from above your head to behind your neck, feeling a stretch in your tricep muscle. 3.) Hold this position for a count and return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Machine Assisted Dip

Steps : 1.) Start by setting up the weight that you would like to perform for this exercise and making sure that the knee rests are in position for your body to rest upon. 2.) Climb onto the machine and place your knees upon the rest, then once in position push down upon the handles at your sides to lower your body down towards the floor. 3.) Squeeze with your triceps and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Wrist Curl (Palms Up)

Steps : 1.) Start by picking up a dumbbell in each hand while kneeling over a bench. 2.) With your palms facing upwards flex each forearm by lifting and lowering the dumbbell with only your wrist. 3.) Exhale while raising your wrist. 4.) Inhale while lowering your wrist. 5.) Repeat for the desired amount of reps and sets.

Indoor Cycling

Indoor cycling is a form of exercise that focuses on endurance, stamina, strength, intensity, intervals and recovery

Side Plank

Steps : 1.) Start by lying on your right side with legs extended out, one foot on top of the other and placing your right elbow right underneath your right shoulder. 2.) Elevate your hips and draw inward towards your spine, lifting the body onto the forearm and hold for 30 seconds to a minute then lower back to the floor. 3.) Repeat for as many reps and sets as desired then repeat with the opposite side.

Smith Machine Shoulder Press

Steps : 1.) To begin this exercise; start off by placing an incline bench underneath a smith machine and align the barbell at a height that you are able to reach the bar. 2.) Grab onto the barbell and lift the bar off from the rack with your palms facing forward and then lower the barbell until it is level with your chin. 3.) Push the barbell back to the starting position by squeezing your shoulders. 4.) Repeat this exercise for as many repetitions as needed.

Barbell Decline Bench Press

The decline barbell bench press is an effective exercise for targeting the lower portion of the pectoral muscles, as well as the triceps and shoulders. Here's a step-by-step guide on how to perform it correctly: Setup: Load the barbell with an appropriate amount of weight for your fitness level. Use safety clips to secure the weights. Adjust the decline bench to a suitable angle (typically 15-30 degrees). Positioning Yourself: Lie down on the decline bench with your feet securely hooked under the foot pads to prevent sliding. Position yourself so that your eyes are directly under the barbell. Hand Placement: Grip the barbell with your hands slightly wider than shoulder-width apart. Your palms should face forward, and your thumbs should wrap around the bar. Unracking the Barbell: With the help of a spotter if available, unrack the barbell by straightening your arms and moving the barbell over your lower chest. Your arms should be perpendicular to the floor. Lowering the Barbell: Inhale deeply and lower the barbell slowly and under control to your lower chest. Your elbows should be at about a 45-degree angle to your body. Lower the bar until it lightly touches your lower chest. Do not bounce the bar off your chest. Pressing the Barbell: Exhale and press the barbell back up to the starting position by fully extending your arms. Focus on squeezing your chest muscles during the lift. Keep your wrists straight and your elbows slightly tucked in to protect your shoulder joints.

Weighted Tricep Dip

Steps : 1.) Start by setting up a weighted belt around your waist with the amount of weight that you can perform for this exercise. 2.) Elevate yourself off of the platform so that you are being held up by your upper body and the weight is dangling towards the floor. 3.) Slowly lower yourself toward the floor, keeping your body as upright as possible. 4.) Lower yourself until your elbows are at shoulder level, squeezing your triceps and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Weighted Crunch

Steps : 1.) Start by laying flat on your back on the ground and feet rested at a 90 degree angle on a bench. 2.) Hold a weight to your chest or extended out in front of you, then slowly elevate your shoulders off of the floor while your lower back keeps you positioned on the floor. 3.) As soon as you feel tension in your abs, squeeze and hold for a few seconds, release and return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Reverse Fly

Steps : 1.) Start by setting up handles on two low pulley cable machines, stand in between the machines and grab the handles with opposite hands. 2.) Bend down so that your back is parallel with the ground and bring the handles right below your chest at around knee level. 3.) Then slowly extend your arms out, squeezing your shoulders so that your arms at head level and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dead Bug

Begin by lying flat on your back. Keep your back in its natural position without flattening it. This will help you do the dead bug in the most efficient and effective way. As you brace your abs, your back should be in its natural position with a slight curve in it. Keep in mind, you should be able to fit a few fingers under the curve in your back. Next, extend your arms. Raise your feet, knees and hips. To execute the movement, lower opposite arm and leg simultaneously. Repeat with the other arm and leg. Once you’ve finished your first arm and leg, lift and lower the other side. This ensures that you develop both sides of your abs and core evenly.