Exercises

Bench Press

Free Weights: Yes Weight Machine: No

A barbell bench press startinga position is to be lying on a bench, with the shoulder blades pinched together to avoid recruiting the anterior deltoid during the lift.

Feet are kept flat on the ground or end of the abench, with the buttocks aaaaalways in contact with the bench. The weight is gripped with hands equidistant from the center of the bar, with the elbows bent to 90 degrees and the elbows beneath the wrists. Movement starts by lifting the bar off the pins, and lowering it until it touches the chest.

The weight is then pushed off of the chest, terminating when the arms are straight, at which point the weight can be lowered again. After the desired number of repetitions, the bar is returned to the pins.

Benchpress

Source: http://en.wikipedia.org/wiki/Bench_press

Dumbbell Curl (Standing)

Free Weights: Yes Weight Machine: No

The Dumbbell Curl is an isolation exercise for the biceps that can be performed whilst standing or seated.

This exercise can be performed with both arms simultaneously, alternating one arm after the other, or simply one arm at a time.

Remember to keep your elbow in a stationary position by your side at all times.

 

Bicepcurl

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Crunches

Free Weights: Yes Weight Machine: No

The crunch is performed while lying face up on the floor with knees bent, by curling the shoulders up towards the pelvis. This is an isolation exercise for the abdominals.

Crunches

Source: http://en.wikipedia.org/wiki/Weight_training_exercises

Squats

Free Weights: Yes Weight Machine: No

Squats can do wonders for your hip and thigh muscles. It strengthens your muscles and keeps you fit and going. It is an easy to do exercise and the results are great.



Remember to warm up before you start the exercise. Keep your abdominal muscles tight and perform the movements slowly!

 

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Deadlift

Free Weights: Yes Weight Machine: No

The deadlift is one of the most effective exercises for strengthening the lower back. To perform a deadlift, grasp a dead weight on the floor and while keeping the back straight and looking up, extend the erector spinae (primary lower back muscle). This exercise is a compound exercise that involves the tensing of all muscles of the back including the lattisimus dorsi and the trapezius. When performed correctly the role of the arms in the deadlift is only that of cables attaching the weight to the body, the musculature of the arms should not be used to lift the weight.

Source: http://en.wikipedia.org/wiki/Weight_training_exercises

Press Ups

Free Weights: Yes Weight Machine: No

A press up, also known as a push up, is a common strength training exercise performed in a prone position, lying horizontal and face down, raising and lowering the body using the arms.

In the "full press up", the back and legs are straight and off the floor.

Several variations are possible. These include bringing the thumbs and index fingers of both hands together (a "diamond pressup") as well as having the elbows point towards the knees. These two variations are intended to put greater emphasis on the triceps rather than the shoulder and chest muscles.

When both hands are unbalanced or on uneven surfaces, this exercise also works the body core.

Raising the feet or hands onto elevated surfaces during the exercise emphasize the upper and lower pectorals, respectively.

Pressup

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Benchpress (Incline)

Free Weights: Yes Weight Machine: No

Incline bench press helps strengthen the upper part of your chest. It also targets the deltoid and tricep muscles.

The exercise should be done slowly and carefully.

Inclinebenchpress

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Benchpress (Reverse Incline)

Free Weights: Yes Weight Machine: No

Incline bench press helps strengthen the upper part of your chest. It also targets the deltoid and tricep muscles.

 

The exercise should be done slowly and carefully or else serious mishaps can occur!

Declinebenchpress

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Dumbell Bench Press

Free Weights: Yes Weight Machine: No

Dumbbell bench press is your safest bet if you want to work out your chest muscles. It has most of the advantages of the normal Bench Press, without a lot of the risks. (eg, the risk of a large heavy steel bar crashing down on your chest!)

 


Perform the exercise carefully. Never throw the weights; it can cause serious injuries!


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Dumbbell Flys

Free Weights: Yes Weight Machine: No

The Dumbbell Fly is an free weight exercise used if you want to maximize your chest. It targets the chest muscles and makes it more flexible. This is a similar exercise to the Dumbbell Bench Press, but the weights are bought up via a semi-circular path instead of being pushed directly up.

Declining and inclining benches can also be used for doing Dumbbell fly. With these, one can work out specific areas of the chest.


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Leg Press

Free Weights: Yes Weight Machine: No

The Leg Press is a very simple and popular exercise for developing the upper leg.

This exercise targets the outer and inner quads. It is performed on an exercise machine where you push weight outward using your legs.



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Leg Extensions

Free Weights: Yes Weight Machine: No

Leg extensions are an isolation exercise that targets the quadriceps muscles of your leg. This exercise requires a leg extension machine

WARNING: Leg extension machines differ. Make sure you understand how to use your equipment before attempting this exercise.


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Dumbbell Rows

Free Weights: Yes Weight Machine: No

Dumbbell rows target muscles of your arm, shoulder and side back.

You can either do dumbbell rows with a single arm at a time, or alternate from one arm to other during the exercise.


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Seated Cable Rows

Free Weights: Yes Weight Machine: No

Seated Cable Rows is a good exercise for targeting back muscles. It strengthens the muscles of upper and middle back.

It requires the use of a Cable Row machine. These can differ, so make sure you are familiar with the operation of your machine.


Do not lean forward or you can injure your lower back. Also do not keep your knees straight during this exercise; it will strain your lower back.

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Barbell Curls

Free Weights: Yes Weight Machine: No

Barbell curls, a pull type popular exercise that targets biceps, however to some extent you can also develop and train forearm muscles.


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Triceps Kickbacks

Free Weights: Yes Weight Machine: No

Triceps kickbacks targets the long head muscles, lateral head muscles and medial head muscles that together are  known as 'the triceps'.




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Seated Calf Raises

Free Weights: No Weight Machine: Yes

Seated calf raises are done on a seated calf machine. If you don't have a seated calf machine you can do it on a bench or chair with a weight rested on your knees.

This exercise targets the calf muscles.

A warm up is recomended before you start this exercise.

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Standing Calf Raises

Free Weights: Yes Weight Machine: Yes

This exercise strengthens the calf muscles. It is can be done either on a standing calf raise machine or you can do it on a raised step.



Never lock your knees while doing this exercise. Also, never bend your knees.


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Leg Press Machine Calf Raises

Free Weights: No Weight Machine: Yes

Leg press calf raises are done on a normal leg press machine. This exercise targets the calf muscles.

You can add weights to the machine to increase the resistance. Do not use very heavy weights initially; it might strain your muscles.


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Tricep Extension (Overhead)

Free Weights: Yes Weight Machine: No

This exercise targets the Triceps which are responsible for extending the elbow. The exercise is done on seated on a bench or a chair


Lower the dumbbell slowly. Your elbows should remain in the same position while you are raising and lowering the dumbbell.




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Shoulder Fly

Free Weights: Yes Weight Machine: No

The shoulder fly (also known as a lateral raise) works the deltoid muscle of the shoulder. The movement starts with the arms straight, and the hands holding weights at the sides or in front of the body. Arms are kept straight or slightly bent, and raised through an arc of movement in the coronal plane that terminates when the hands are at approximately shoulder height. Weights are lowered to the starting position, completing one "rep". When using a cable machine the individual stands with the coronal plane in line with the pulley, which is at or near the ground. The exercise can be completed one shoulder at a time (with the other hand used to stabilize the body against the weight moved), or with both hands simultaneously if two parallel pulleys are available.

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Dumbbell Squats

Free Weights: Yes Weight Machine: No

This exercise strengthens the thigh and hip muscles especially the quadriceps. This exercise is considered to be somewhat easier and safer than the normal barbell squats.

Your back should be kept straight while doing this exercise. Your knees and toes should be in line with each other.


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Pull Up

Free Weights: Yes Weight Machine: No

Pull ups are an exellent exercise for strengthening the muscles of your back and arms.

It is performed on a pull up bar.

Remember to keep your arms straight as you exercise. Your shoulders should also not move forwards while doing pull ups.


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Sit Up

Free Weights: No Weight Machine: No

Begin by lying with on your back on the floor. (Bend your knees to reduce stress on the back muscles and spine). Lift you torso into a sitting postion until everything superior to the buttocks is not touching the ground. Hold this position for a pause, then lower yourself back to the ground.

Situp

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Barbell Side Bends

Free Weights: Yes Weight Machine: No

This easy to do exercise targets the oblique muscles of the abdomen.

 This exercise should be performed slowly. Exhale while you bend to the sides and inhale as you come back to the original position.


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Butterfly

Free Weights: No Weight Machine: Yes

This exercise targets the chest muscles especially the pectoral muscles. It is done on butterfly press machine which is designed specifically for this exercise.



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Dumbbell Shoulder Press

Free Weights: Yes Weight Machine: No

This exercise targets your chest and shoulder muscles, particularly the deltoid muscles

Your abdominal muscles should be kept tight throughout this exercise. Perform several sets of this exercise in order to strengthen your muscles.

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Reverse Crunch

Free Weights: Yes Weight Machine: No

This exercise targets your lower abs.

Exhale when you are lifting your hips up and inhale when you bring them down.

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Disclaimer

Any exercise of any sort involves risk. These descriptions are for informational purposes only and getfitslow.com is not responsible for any harm, injury or misfortune that arises from you attempting them! Please see a qualified fitness consultant if you have any concerns before starting a new exercise regime.