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. 1

Chest

Bench Press t

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

2008-07-17

BenchPress

The Dumbbell Curl is an isolation exercise for the biceps that can be performed whilst standing or seated.<ul><li>Strand erect with dumbbells in both the hands. Your palm should face forwards. </li><li>Lift weight by bending your elbow curling your forearm up towards your shoulders.</li><li>Pause and keep your muscles tense. </li><li>Slowly release weight by lowering your arm back to its starting point. </li></ul>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.  2

Biceps

Dumbbell Curl (Standing) t

upper

2008-07-21

BicepCurlStanding

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. 3

Abdominals

Crunches t

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

2008-07-17

Crunches

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. <ul><li>Stand with your feet apart. Toes should be kept straight.</li><li>Next, bend your knees and hips like you do when you are going to sit on something. </li><li>Keep bending down, till your hips and knees are in the same line. This is the aim, however if you can’t go that down, there’s nothing to worry about. You will be able to do that with practice. Keep your abs straight. </li><li>Remember to keep your toes in front of your knees. </li><li>Remain in that position for a count of 5 seconds </li><li>Now return back to the original position slowly. </li></ul> Remember to warm up before you start the exercise. Keep your abdominal muscles tight and perform the movements slowly!   4

Quadriceps

Squats t

lower

2008-07-17

Squats

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. 5

Hamstrings

Deadlift t

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

2008-07-17

Deadlift

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. 6

Chest

Press Ups t

upper

2008-07-28

PressUps

Incline bench press helps strengthen the upper part of your chest. It also targets the deltoid and tricep muscles. <ul><li>Lie down comfortably on an inclined bench press. Make sure that both your feet are rested firmly on the ground. </li><li>Your head, back and shoulders should all rest firmly on the bench. </li><li>Hold the weights tightly and then straighten your hands. Your palms should not face inwards. </li><li>The weights should not be held over the shoulders. They should be over your chest. </li><li>Hold the weights in that position for few seconds and then lower them to your chest. You should inhale deeply during this process. Also remember to hold your breath after inhaling. </li><li>Push the weights upwards again once they reach your chest. Start exhaling once you cross the barrier of maximum resistance. </li></ul>The exercise should be done slowly and carefully. 8

Chest

Benchpress (Incline) t

upper

2008-07-28

BenchpressIncline

Incline bench press helps strengthen the upper part of your chest. It also targets the deltoid and tricep muscles.   <ul><li>Lie down comfortably on an declined bench press. Make sure that both your feet are rested firmly on the ground. </li><li>Your head, back and shoulders should all rest firmly on the bench. </li><li>Hold the weights tightly and then straighten your hands. Your palms should not face inwards. </li><li>The weights should not be held over the shoulders. They should be over your chest. </li><li>Hold the weights in that position for few seconds and then lower them to your chest. You should inhale deeply during this process. Also remember to hold your breath after inhaling. </li><li>Push the weights upwards again once they reach your chest. Start exhaling once you cross the barrier of maximum resistance. </li></ul>The exercise should be done slowly and carefully or else serious mishaps can occur! 9

Chest

Benchpress (Reverse Incline) t

upper

2008-07-24

BenchpressReverseIncline

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!)  <ul><li>Hold the dumbbells in each hand and lie down slowly on a bench. </li><li>Put your feet firmly on the ground. Your head, shoulder and back should be positioned firmly on the bench. </li><li>Hold the dumbbells in such a way that your thumb is turned inwards and your palm faces in the forward direction </li><li>Bring both the dumbbells till your chest level. </li><li>Now, push the dumbbells up, keeping your hand straight. The dumbbells should touch each other only slightly when they are at the top position. </li><li>Hold for few seconds in this position and then bend your arms and lower down the dumbbells slowly. </li><li>Bring the dumbbells down to their original position and then start again. </li></ul> Perform the exercise carefully. Never throw the weights; it can cause serious injuries! 10

Chest

Dumbell Bench Press t

upper

2008-07-17

DumbellBenchPress

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. <ul><li>Hold the dumbbells and lie on the bench. Put your feet firmly on the ground. </li><li>Your back, shoulder and head should be placed firmly on the bench. </li><li>Push the dumbbells upwards as you straighten your arms. Your elbows should be bent a little and your palms should face each other. </li><li>Hold the dumbbells above your chest, but they should not touch each other. </li><li>Slowly bring the dumbbells to the side of your chest. Keep your elbows bent. </li><li>Move your hands downwards in a semi-circular fashion till you feel a sufficient stretch in your chest. Hold on the dumbbells in this position for few seconds. </li><li>Bring the dumbbells back to their original position by exhaling slowly. Repeat all the movements again. </li></ul> Declining and inclining benches can also be used for doing Dumbbell fly. With these, one can work out specific areas of the chest. 11

Chest

Dumbbell Flys t

upper

2008-07-17

DumbbellFlys

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. <ul><li>Sit on the seat, place your feet on footplate with toes pointed slightly outward and adjust the back so that your legs are at right angles to your knees and your knees are in line with your feet. </li><li>Push the platform away from your legs and straighten your knees and extend your hips until your legs are almost straight. Keep your head and back as straight as possible. </li><li>Release your legs slowly and return to the initial position </li></ul> 12

Quadriceps

Leg Press t

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2008-07-17

LegPress

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. <ul><li>Sit on the leg extension machine and place your leg under padded lever. Adjust the seat so that your back rests on the padded support. Ensure that your knees are in the axis of the lever. </li><li>Hold the handles provided for support firmly. Start extending your legs to the maximum with the help of quadriceps. </li><li>Stay at maximum position for a few seconds and bring back the weight to your initial position. </li><li>Ensure that your rest of the body remains straight and motionless. </li></ul> 13

Quadriceps

Leg Extensions t

lower

2008-07-17

LegExtensions

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. <ul><li>Slightly bend your knees. Bend your waist so that your torso is at an angle of approximately 60 degrees. </li><li>Hold the weight with your hands and bring the weights up to your chest slowly. </li><li>After inhaling slowly lower the weight down to the original position. Try to keep your abdomen contracted during the exercise. You should also ensure that your shoulders and head are relaxed during the exercise. </li></ul> 15

Back

Dumbbell Rows t

upper

2008-07-17

DumbbellRows

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. <ul><li>Sit on the ground/bench with your legs bent slightly </li><li>Sit straight and hold the handle firmly. </li><li>Your back should be stretched and your arms should be straight. </li><li>Pull the handle towards your chest. Bring it as closer as you can. </li><li>Push your chest out while you are pulling. Body’s upright posture should be maintained. </li></ul> 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. 16

Back

Seated Cable Rows t

upper

2008-07-17

SeatedCableRows

Barbell curls, a pull type popular exercise that targets biceps, however to some extent you can also develop and train forearm muscles. <ul><li>Stand straight and grip the bar with your palm so that the bar is parallel to your thighs and your arms are straight. </li><li>Now inhale and hold your breath and slowly lift the bar until your forearms are vertically straight. </li><li>Exhale  and bring down to your arms to the starting position. Keep your body straight and motionless during the exercise. </li></ul> 17

Biceps

Barbell Curls t

upper

2008-07-17

BarbellCurls

Triceps kickbacks targets the long head muscles, lateral head muscles and medial head muscles that together are  known as 'the triceps'. <ul><li>Bend your torso so that it is parallel to the ground, placing one hand and one knee on a bench to aid your balance. </li><li>Hold a dumbbell in your free hand. </li><li>Exhale slowly and relax your shoulder. Keeping your elbow stationary bring your arm back straight as far as it will go. </li><li>Remain there for few seconds and release the weight slowly and return to the initial position. </li></ul> 18

Triceps

Triceps Kickbacks t

upper

2008-07-17

TricepsKickbacks

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. <ul><li>Sit on the machine and place your toes on the platform. </li><li>Your heels should extend off the platform and your knees should be wedged under the pad attached to the weight. </li><li>Now, hold the handle firmly and lift the weight up by pushing up your heels until you are on tip toes.</li><li>Pause and then start to lower down your heels.</li><li>Keep lowering down your heels untill your calves are stretched as far as they can go.</li><li>Repeat. </li></ul>A warm up is recomended before you start this exercise. 19

Calves

Seated Calf Raises t

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2008-07-17

SeatedCalfRaises

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. <ul><li>Stand erect on the machine or on the step. Only your toes and ball of the foot should be on the step - the rest of your foot should be hanging off the step.</li><li>If you are on a standing calf raise machine, place the pads on top of your shoulders. If you are doing it on a step, you can increase the resistance by holding dumbbells in each hand. </li><li>Start lowering your heels as far as you can. Continue doing it till your calves are fully stretched. </li><li>Now, stand on your toes carefully. Go as high as possible. </li><li>Pause in this position. </li><li>Keep your legs straight and lower your heels slowly until you have returned to the original position. </li></ul> Never lock your knees while doing this exercise. Also, never bend your knees. 20

Calves

Standing Calf Raises t

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2008-07-17

StandingCalfRaises

Leg press calf raises are done on a normal leg press machine. This exercise targets the calf muscles. <ul><li>Sit down on the leg press machine as you would normally . You back should be positioned firmly on the backrest. Keep your spine straight. </li><li>Put your toes on the machine’s platform with your heels extending off into the air. </li><li>Push the platform upwards with your toes. </li><li>Pause </li><li>Return to the original position slowly. </li></ul> You can add weights to the machine to increase the resistance. Do not use very heavy weights initially; it might strain your muscles. 21

Calves

Leg Press Machine Calf Raises t

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2008-07-17

LegPressCalfRaises

This exercise targets the Triceps which are responsible for extending the elbow. The exercise is done on seated on a bench or a chair <ul><li>Sit straight up in the chair. Your feet should be placed firmly on the ground. </li><li>Hold one dumbbell using both your hands. Hold it such that it is over and a bit behind your head. </li><li>Lower down the dumbbell behind your head. Lower it as far as you can. Do not move your elbows while doing so. </li><li>Pause and then start raising the dumbbell. Keep raising it till your arms are fully extended over your head. </li><li>Pause lower the dumbbell again. </li></ul> Lower the dumbbell slowly. Your elbows should remain in the same position while you are raising and lowering the dumbbell. 74

Triceps

Tricep Extension (Overhead) t

upper

2008-07-17

TricepExtensionOverhead

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. 83

Shoulder Fly

upper

2008-07-17

ShoulderFly

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. <ul><li>Stand straight with your feet apart. Toes should be kept straight. </li><li>Hold dumbbells in both hands with your palms facing inwards.</li><li>Start bending your knees slowly. Ideally one should bend till the thighs are parallel to the floor. </li><li>Contract your gluteus and other muscles at this point. </li><li>Return slowly to the standing position. Remember not to lock the knees while doing so. </li></ul> Your back should be kept straight while doing this exercise. Your knees and toes should be in line with each other. 90

Dumbbell Squats

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2008-07-17

DumbbellSquats

2008-07-17

Pull ups are an exellent exercise for strengthening the muscles of your back and arms. It is performed on a pull up bar. <ul><li>Hold the bar firmly with both your hands. </li><li>Your hands should be about shoulder width apart, facing away from you and your thumbs towards each other. </li><li>Hold the bar tightly and pull yourself up slowly and steadily. (Without jerking) </li><li>Keep on pulling yourself up till at your chin is above the pull up bar. (Advanced users can pull up to their chest) </li><li>Keep you body straight. Don’t move sideways or backwards. </li><li>Remain in the uplifted position for a moment and then start straightening your hands. </li><li>Lower your body down slowly and return to the original position. </li></ul> Remember to keep your arms straight as you exercise. Your shoulders should also not move forwards while doing pull ups. 95

Pull Up

upper

2008-07-17

PullUp

2008-07-23

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. 97

Sit Up

lower

2008-07-23

SitUp

2008-07-26

This easy to do exercise targets the oblique muscles of the abdomen. <ul><li>Hold a light barbell in your hands and stand with your feet apart.</li><li>Now hold the barbell at the back of your neck.</li><li>Bend to your left side, Bend as far as you can. Bend using your waist only, and not your knees or your head. </li><li>Return to the original position and repeat - nowing bending to the right side. </li></ul>  This exercise should be performed slowly. Exhale while you bend to the sides and inhale as you come back to the original position. 99

Barbell Side Bends

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2008-07-26

BarbellSideBends

2008-07-26

This exercise targets the chest muscles especially the pectoral muscles. It is done on butterfly press machine which is designed specifically for this exercise. <ul><li>Sit straight on the exercise machine. </li><li>Extend your arms, and hold the levers firmly. Your hands should be positioned parallel to the floor. </li><li>Now bring the levers together slowly by pushing them. </li><li>Make sure your chest muscles are stretched properly. </li><li>Return back to the starting position. Repeat.</li></ul> 100

Butterfly

upper

2008-07-26

Butterfly

2008-07-26

This exercise targets your chest and shoulder muscles, particularly the deltoid muscles <ul><li>Stand with your feet apart and hold the dumbbells firmly in both  hands. </li><li>Now start raising your hands upwards.** </li><li>Extend your arms till the weights are over your head. </li><li>Hold in this position and then lower down the dumbbells slowly. </li></ul> Your abdominal muscles should be kept tight throughout this exercise. Perform several sets of this exercise in order to strengthen your muscles. 101

Dumbbell Shoulder Press

upper

2008-07-26

DumbbellShoulderPress

2008-07-26

This exercise targets your lower abs. <ul><li>Lie on your back and place your hands by your side. </li><li>Bend your knees to approximately 90 degrees. Your legs should be in the air with your shins parrallel to the ground. </li><li>Keep your back straight and your head firmly on the floor. </li><li>Lifting your hips off the floor slowly. </li><li>Hold in this position, then lower down your hips. </li></ul> Exhale when you are lifting your hips up and inhale when you bring them down. 102

Reverse Crunch

lower

2008-07-26

ReverseCrunch