Exercise Database

Leverage Chest Press

Steps : 1.) Start by loading the necessary amount of weight onto the leverage machine, adjusting the seat to where the handles are just beneath your pecs. 2.) Keep your head and chest up, press the handles forward extending through your elbows until you feel a tension in your chest. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Glute Bridge

Steps : 1.) To start this exercise; begin with your back flat on the floor and a weighted barbell above your legs. 2.) Roll the bar so that it is resting above the top of your thighs at the increase in the hip. 3.) With the bar upon your hips, extend upward with your back and heels supporting the weight of the bar. 4.) Push the bar up as high a possible then return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Leverage Decline Chest Press

Steps : 1.) Start by loading the necessary amount of weight onto the leverage machine, adjusting the seat to where the handles are just beneath your pecs. 2.) Keeping your head and chest up, press the handles forward extending through your elbows until you feel a tension in your chest. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable One-Arm Lateral Raise

Steps : 1.) Begin by setting up a handle on a low pulley cable machine, stand to the side of the weights and grab the handle with the opposite arm of the machine. 2.) Bring your arm to waist level and slowly elevate it up and out in a semi-circle motion, squeezing your shoulders during the movement. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

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.

Cable External Rotation

Steps : 1.) Start by placing an extension band around a post or in a secure position where it will not release and is at elbow level. 2.) Position yourself to the side of the band and with your hand that is opposite of the band, reach out and grab the handle. 3.) Bring the band to your chest keeping your elbow bent in a 90-degree angle then slowly rotate your arm in a backhand motion so that the band externally rotates out. 4.) Continue out as far as possible so that you feel a stretch in your shoulders, hold for a count and then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

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.

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 Upright Row

The cable upright row is an excellent exercise for targeting the shoulders and upper traps. Here's a step-by-step guide to performing the cable upright row correctly: Set Up the Machine: Attach the straight bar or rope attachment to the low pulley of the cable machine. Adjust the weight to a suitable level. Starting Position: Stand facing the cable machine with your feet shoulder-width apart. Grasp the bar with an overhand grip (palms facing your body), hands about shoulder-width apart. Stand straight with your chest up, shoulders back, and core engaged. Executing the Row: Pull the bar straight up towards your chin, leading with your elbows. Your elbows should flare out to the sides. Keep the bar close to your body as you lift. End Position: Lift the bar until your elbows are at or just above shoulder height. Your hands should be approximately at chest level. Hold the top position for a brief moment to maximize the contraction in your shoulder and upper trap muscles. Return to Starting Position: Slowly lower the bar back to the starting position, maintaining control of the weight throughout the movement.

Dumbbell One-Arm Tricep Extension

The dumbbell standing one arm triceps extension is a single arm version of the behind the neck tricep exercise that targets and builds bigger arms. Steps : 1.) Start off standing with your feet shoulder width apart, your back straight and your abs drawn in. 2.) Hold a dumbbell in your right hand with your palms facing up. 3.) Raise the dumbbell over your head and slowly lower the dumbbell in an arc behind your head, so that the dumbbell lines up with your spine. 4.) Hold this position for a count. 5.) Slowly raise the dumbbell back up to the starting position. 6.) Switch arms and repeat for as many reps and sets as desired.

Barbell Front Squat

The barbell front squat exercise works the same muscles as the rear squat exercise without placing the weight of the bar on your shoulders and helps strengthens overall body strength. Steps : 1.) Start by placing the barbell on your upper chest and resting it across your front deltoids and holding it with your arms crossed securely. 2.) Once in position, slowly squat down towards the floor until your upper thighs are parallel to the ground and hold the position for a count. 3.) Slowly return back up to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Practice the squat without any weight to allow yourself to become comfortable with the movements.

Leverage Machine High Row

Steps : 1.) Start by loading weight onto the leverage machine and adjust the settings so that the handles are just above you and knee pads can comfortably keep you down. 2.) Slowly pull both handles down towards your abs retracting your shoulders back as you motion downwards. 3.) As soon as you reach the bottom and feel tension on your lower back, stop, squeeze your muscles and hold for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Cable One-Arm Reverse Fly

Steps : 1.) Start by setting up a low cable pulley machine with a cable attachment and standing to the side of the machine with feet shoulder width apart. 2.) Bend down at your knees, keeping your back parallel with the floor, bringing your opposite arm holding the cable in front of your body and this will be your starting position. 3.) Slowly elevate your arm up and out, squeezing your shoulders until the handle reaches head level and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Chin-Up (Close Grip)

Steps : 1.) Start by standing in front of a pull-up bar and grabbing it with an overhand grip, keeping your hands about a foot apart. 2.) Lift your body off of the floor so that your feet are elevate off of the ground and slowly pull yourself up so that your chin is above the bar. 3.) Squeeze with your lats 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 Down)

Steps : 1.) Start by picking up a dumbbell in each hand while kneeling over a bench. 2.) With your palms facing downwards flex each forearm by lifting and lowering each dumbbell with only your wrist. 3.) Exhale while raising your wrist and hold for a count, feeling a stretch in your forearms. 4.) Inhale while lowering your wrist. 5.) Repeat for the desired amount of reps. Notes : - Make sure that your arms do not move during each rep; you are isolating the forearms for this exercise.

Barbell Ab Rollout (Kneeling)

The ab rollout on knees exercise works the abs, lower back and arm muscles and is the proper version of an ab roller workout. Steps : 1.) Start off placing a barbell on the floor in front of you and kneeling in front of the bar, gripping it with a shoulder-width overhand grip. 2.) With a slow controlled motion, roll the bar out so that your back is straight, bend your knees and keep your feet off the floor. 3.) Keep your arms straight throughout the exercise. 4.) Roll back up bring the bar under your shoulders and return to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Reverse Curl

Steps : 1.) Start by grabbing onto a cable bar with a shoulder-width overhand grip. 2.) Keep your elbows down to your side and then raise the bar up towards your face, squeezing and isolating the biceps. 3.) Hold this position for a count and then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Front Raise

The Dumbbell One-Arm Front Raise is an effective exercise for targeting the anterior deltoid, which is the front part of the shoulder. Here’s a step-by-step guide to performing the exercise correctly: Set Up: Stand with your feet shoulder-width apart, holding a dumbbell in one hand. Let your arm hang down in front of your body, palm facing toward your thigh. Starting Position: Maintain a straight back and engage your core for stability. Your shoulders should be relaxed, and your chest should be up. Executing the Raise: Keeping your arm straight, slowly lift the dumbbell directly in front of you until it is at shoulder height. Focus on using your shoulder muscles to lift the weight, rather than swinging the arm. Keep your wrist in a neutral position, neither flexing nor extending. End Position: At the top of the movement, your arm should be parallel to the floor, and the dumbbell should be at shoulder height. Pause briefly to feel the contraction in your anterior deltoid. Return to Starting Position: Lower the dumbbell back down in a controlled manner, returning to the starting position with your arm hanging straight down. Avoid letting the weight drop; maintain control throughout the descent.