exercisedescription

GENERAL INFORMATION ON EXERCISES

Below are exercise descriptions grouped according to body parts. It is not our purpose to categorize the exercises, since many of the exercises work more then one body part. Read the instructions carefully, since body placement, grip, stance, and procedure are all important. The exercises are done either with free weights or with machines that are commonly found in almost any gym. If your gym does not have particular piece of equipment, try to substitute prescribed exercise with similar movement using other available equipment.

ABDOMINAL EXERCISES

	Sit-ups: hook feet under the sit-up board or place on the floor, keep knees bend at 45 degree angle, hands on the side of the head or on the chest, raise until the elbows touch the knees, return to starting position. Rotational sit-ups: position as above, twist with the shoulders alternately left and right when performing sit-ups. Inclined bench sit-ups: position as above, but to make the sit-ups harder, adjust bench to higher angle. Rotational inclined bench sit-ups: position as above, twist with the shoulders alternately left and right when performing sit-ups. Medicine ball sit-ups: position as above, hold medicine ball at the chest level when performing sit-ups, or pass the medicine ball to partner standing in front of you.

	Crunches: hook feet under the sit-ups board or place on the floor, keep knees slightly bend, crunch the abdominals by raising shoulders only, do not rise to touch the knees with the elbows. Holding crunches: position as above, crunch the abdominals by raising shoulders only, hold crunch for 3 seconds. Rotational crunches: position as above, twist with the shoulder alternately left and right when crunching up.

	Crunches legs up: lift you legs up, crunch the abdominals by raising shoulders only, do not rise to touch the knees with the elbows. Rotational crunches legs up: position as above, twist with the shoulder alternately left and right when crunching up.

	Leg raises: lie on flat bench or on the floor, place hands palms down under buttocks, raise legs up to 45 degree, lower legs, keep legs straight.

	Inclined bench leg raises: raise sit-ups board to desired level, lie with head at top, hold bar above your head, raise and lower legs, to make the exercise easier you can bend knees when raising.

	Seated barbell twist: place light barbell on shoulders, sit at end of bench, feet firmly on the floor, twist torso to right, then to left by twisting at waist only, do not move head from side to side, keep back straight.

	Jack-knife sit-ups: lie on the floor on your back, place arms straight back behind head, bend at waist while raising legs and arms to meet in jack-knife position, lower legs and arms to the floor.

	Knees to chest sit-ups: lie on the floor, bend at waist while pulling upper thighs into midsection, return to staring position.

	Side leg raises: lie on left side, tilt body slightly forward, raise right leg as far as possible, keep leg straight, return to starting position. Lie on the right side and repeat with left leg. Use ankle weight for added resistance.

	Leg raises on the stand: raise legs until parallel to the floor, keep knees straight or slightly bent, return to starting position. Knee raises on the stand: position as above, pull upper thighs into midsection, return to starting position. Rotational knee raises on the stand: position as above, twist your knees alternately to left and right when pulling into midsection.

	Flatter kicks: lie flat on the floor with hands palms down under your buttocks, move feet alternately approximately one foot up and down, do not touch the floor with feet.

Medicine ball sit ups: lie with the back on the floor, feet on the floor, knees bend, hold medicine ball at the chest level, perform sit up passing the ball to partner standing in front of you, return to starting position without the ball, perform sit up to receive the ball from partner, perform sit up with the ball.

Medicine ball twists: sit on the floor, feet on the floor, knees bend, hold medicine ball at the chest level and 12" away, touch the floor with the ball on one side of your body by twisting the trunk, return to starting position, twist to the other side. To increase abdominal muscles tension, lean trunk slightly backward.

Machine crunches: sit on station chair, place padded bar at the chest level, crunch the abs by pushing on the padded bar.

Swiss ball sit ups: support your lower back on the Swiss ball, feet on the floor or up on the wall, perform crunches.

BACK EXERCISES

	Lateral pull down-behind the neck: hold bar with hands about 36 " apart, pull the bar straight down until it touches back of the neck just above shoulders, avoid jerky movements.

	Lateral pull down-front: hold the bar with hands about 36 " apart, pull the bar straight down until even with upper chest, avoid jerky movements. Lateral pull down-close grip: as above with hands about 12" apart.

	Lateral pull down-straight arms: hold the bar with hands shoulder width apart, arms straight and extended above head, pull the bar straight down towards hips, avoid jerky movements.

	Bend over rowing-hand on the bench: bend over and hold dumbbell with one hand, palm in, about 6" off the floor, put the other hand on the bench with elbow locked, pull dumbbell straight up to the side of the chest keeping elbow close to the side. Reverse position and repeat movement on the other side.

	Bend over rowing-close & reverse grip: place the bar against the wall or a corner, hold the bar just behind plates with both hands, pull the bar straight up, elbows in, until plates touch chest, keep knees slightly bend and your back straight.

	Bend over rowing-wide grip: hold the bar about 6" off the floor, pull the bar straight up until it touch the mid-chest, keep knees slightly bent and your back straight.

	Seated rowing-cable: sit in front of the pulley, place feet against object for support, pull handles directly to the lower chest, keep back straight and avoid back movement.

	Hyperextension: extend upper body over end of high bench, lock legs under support, bend down at waist and raise until slightly past parallel to the floor.

	Front grip chin ups: hold the bar with hands 6-8" apart, pull up trying to touch chin to bar, do not swing. Use chin up machine or partner to increase the number of movements if necessary.

	Front and wide grip chin ups: hold the bar with hands 32-36" apart, pull up tarrying to touch back of neck to bar, do not swing. Use chin up machine or partner to increase the number of movements if necessary.

	Reverse grip chin ups: hold bar with a reverse grip hands 6-8" apart, pull up trying to touch chin to bar. Use chin up machine or partner to increase the number of movements if necessary.

	Clean pulls: place bar on the floor in front of you, step close to the bar with feet hip width, bend your knees and size bar with the shoulder width grip, keep head up and back straight, pull the bar up by extending the knees, hips and finishing with an arm pull and shrug.

	Snatch pulls: position as above, size the bar with 32-36" grip

	Good mornings: place bar on the shoulders, keep head up and back straight, unlock the knees, bend at the hip joint until upper body is parallel to the floor.

	Power clean: place bar on the floor in front of you, step close to the bar with feet hip width, bend your knees and size bar with a grip slightly wider then shoulders, keep head up and back straight, pull the bar to shoulders by extending the legs, hips and finishing the clean with the elbows swinging around to place the bar on the chest.

Seated rowing-chest-wide grip: exercise to be performed on the rowing machine, seat on station chair, chest supported on the padded bar, grip handles with wide grip, pull handles to your chest, return to starting position.

Seated rowing-chest-close grip: as above with hands in a close grip.

Good mornings: place barbell on your back, feet hip width apart, knees slightly bent, bend over by bending in the hip joints, keep upper and lower back straight, return to staring position.

T-bar rowing-wide grip: this exercise requires the use of a barbell with welded bar on top to create shape T, hold bar in wide grip, in bend over position pull weight directly to your chest, keep upper and lower back straight.

T-bar rowing-close grip: as above with hands in a close grip.

BICEPS EXERCISES

	Barbell curls: hold the bar with both hands, palms up, and shoulder width apart, curl up in a semicircular motion until the forearms touch biceps, keep back straight and avoid rocking trunk movement. Close grip barbell curls: position as above, hold the bar with hands 4-6" apart. Reverse barbell curls: position as above, hold the bar with palms down and shoulder width apart.

	Dumbbell curls: hold dumbbells at your side, palms up, curl up until the forearms touch biceps, keep back straight and avoid rocking trunk movement. Alternate dumbbell curls: position as above, curl dumbbell in one hand until forearm touch biceps, when lowering the arm down start to curl the other arm, continue alternate curling for desired number of repetitions. Hammer curls: position as above, hold dumbbells palms sideways and inside, curl dumbbells in a hammer motion.

	Concentration dumbbell curls: sit at the end of bench, hold dumbbell in one hand with the elbow against inner thigh, curl dumbbell up to shoulder height.

	Bench curls: sit on a curl bench with arms resting on slanted pad, hold dumbbells palms up, curls dumbbells in semicircular motion until forearms touch biceps. Machine curls: action as above with the use of machine handles to curl up

CHEST EXERCISES

	Bench flies: lie on the bench, hold dumbbells at arms length palms facing each other, lower dumbbells down in a semicircular motion, keep elbows slightly bend. Inclined bench flies: lie on the inclined bench, action as above.

	Machine bench press: lie on the bench, machine handles should be in line with the upper chest, press handles to arms length, keep head and hips on the bench.

	Bench press-wide grip: lie on the flat bench, hold bar about 6" wider then shoulders, lower bar to upper chest, raise bar to arms length, keep elbows out and chest high.

	Inclined bench press: lie on the inclined bench, action as above.

	Declined bench press: lie on the declined bench, action as above.

	Bench press-close grip: lie on the flat bench, use a hand grip 12-14" wide, lower bar to upper chest, raise bar to arms length.

	Dumbbell pullover: lie on the bench, hold dumbbell or a weight plate at arms length above chest, lower weight in semicircular motion behind head.

	Barbell pullover: lie on the bench, bar at the lower chest level, use a hand grip 12-14" wide, move weight in semicircular motion behind head.

	Dumbbell chest press: lie on the bench, hold dumbbells at arms length with palms facing each other, lower dumbbells straight down to the sides of chest, push back to starting position.

	Inclined bench dumbbell press: lie on the inclined bench, action as above.

	Seated chest flies on the machine: site on the machine chair, position arms high and in line with shoulders, keep forearms vertical and firm against pads, contract pectorals by moving elbows towards each other.

	Push ups: hands on the floor about 24" apart, legs straight behind and on toes, back straight, lower body until chest touches floor, pause at the bottom then press up to starting position, keep body rigid. Swiss ball push ups: position hands on the Swiss ball, legs on the floor, action as above,

	Cable chest pull: face away from machine, hold upper pulley handles, step 12-16" away form the machine, lean slightly forward, bring arms to front in a semicircular motion, keep upper arms in line with shoulders, do not rock the trunk.

Chest press-machine: sit upright on station chair, hold handle bar in front of your chest, press the bar away form the chest until arms are fully extended.

CALVES EXERCISES

	Barbell calf raises: place bar on back of shoulders, feet hip width apart, slowly push up on toes, slowly lower heels on floor, keep straight back.

	Edge of platform calf raises: position as above with toes standing on raised platform.

	Machine calf raises: position shoulders under pads of calf machine, stand erect with toes on foot pad, raise up on toes as high as possible, hold position momentarily then lower to starting position, keep straight back.

	Horizontal calf raises: sit on the machine chair, place toes on lower pads, press toes as far as possible, slowly return to starting position, keep legs locked.

TRICEPS EXERCISES

	Dumbbell press: hold dumbbell or a weight plate with both hands overhead, arms fully extended, lower dumbbell behind head by bending arms in elbow joint only, can be performed standing or seated.

	Triceps pull down: stand erect in front of machine, hold bar with hands 5-6" apart, palms down, press bar down in semicircular motion to arms length, extend at elbow joint only, do not rock the body. Reverse triceps pull down: hold the bar with palms up, action as above

	Barbell press: hold barbell with both hands overhead, arms fully extended, lower barbell behind head by bending arms in elbow joint only, can be performed standing or seated.

	Triceps kick back: hold dumbbell in one hand, place the other hand on the bench or knee, press dumbbell back until entire arm is fully extended, do not overextend in the elbow joint.

	Triceps dips: hold yourself erect on the bars, lower body by bending arms at elbows, do not swing body back and forth.

	Lying triceps press: lie on the bench, hold bar with hands 6" apart, palms up, arms extended above shoulders, lower bar to chin bending arms at elbows, no jerky movements.

	Reverse medium grip bench press: lie on bench, barbell at arms length above shoulders, hands shoulder grip apart, lower bar until it touches mid-chest, keep elbows in close to sides.

FOREARMS EXERCISES

	Wrist curls: hold bar with both hands, palms up, hands 16" apart, sit at end of bench, place forearms on upper thighs with backs of wrist over knees, lower bar to full range of motion, curl up as high as possible, keep tight grip.

	Reverse wrist curls: hold the bar with palms down, action as above.

	Wrist dumbbell curls: hold dumbbells with both hands, palms up, hands 16" apart, sit at end of bench, place forearms on upper thighs with backs of wrist over knees, lower dumbbells to full range of motion, curl up as high as possible, keep tight grip.

	Reverse dumbbell wrist curls: hold dumbbells with palms down, action as above.

	Wrist cable roller: place weight on end of rope of wrist roller, hold wrist roller with both hands, palms down, extend arms straight out, roll weight up by curling one hand at a time, continue curling until weight touches bar, lower weight to starting position.

	Hand gripper squeeze: grasp gripper handle, squeeze as much as possible, continue for the desired number or repetitions, change hands. Ball squeeze: action same as above with the spongy or tennis ball.

SHOULDER EXERCISES

	Upright rowing: hold bar palms down, hands 6" apart, start with bar at arms length, pull bar straight up under your chin, keep elbows up, bar close to body, pause momentarily at top before lowering to starting position.

	Deltoid flies: standing hold dumbbells straight down at sides, raise dumbbells in semicircular motion a little above shoulder height, return to starting position. Dumbbell front raise: position as above, raise dumbbells in front of your body to slightly over shoulders level, lower dumbbells to staring position.

	Press behind neck-wide: place barbell on upper back, keep hands 4-6" wider then shoulders, press bar overhead to arms length, lower back to shoulders, pause at shoulders on each rep.

	Rotational deltoid flies: hold dumbbells in front of thighs, palms facing in, elbows slightly unlocked, raise dumbbells in front of you over head, turn palms down and lower dumbbells on the side of you, arms are performing circular motion with wrist turn on top.

	Alternate dumbbell press: standing, hold dumbbells at shoulder height, press one dumbbell straight up to arms length, when lowering dumbbell to staring position start pressing the other dumbbell up.

	Military press: standing, raise barbell to shoulder height, press bar to arms length and overhead, keep back straight, lower to starting position, use slow and steady motion.

	Snatch pulls: standing, hold barbell at the hip level, hands 4-6" wider then shoulder width, knees unlocked, bend over slightly at waist, pull bar straight up until reaching upper chest level, keep elbows above the bar, back straight. Clean pulls: as above, hands at shoulder width grip.

	Shoulder shrugs: standing, hold barbell at the hip level, hands shoulder width grip, raise shoulder as high as possible towards your ears, lower to starting position, pause at top, do not bend elbows.

	Bend over lateral raise: rest forehead on bench, hold dumbbells arms straight down, elbows slightly unlocked, raise dumbbells to shoulder height and even with ears, hold position momentarily, do not swing dumbbells.

	Seated shoulder press-machine-wide: sit on station chair, hold handle bar with wide grip, press bar directly overhead to arms length, lower to staring position. Seated shoulder press-machine-close: as above, hold handle bar with close grip.

	Front straight arms raise: hold barbell at hip height, hands shoulder grip width, raise bar in front of your body to shoulder level, keep arms straight.

	Cable cross over pulls: standing, hold left upper handle with right hand, right upper handle with left hand, crossing cables, step back with arms straight out creating tension on cables, pull arms back towards outside of shoulders, keep arms parallel to floor.

THIGHS EXERCISES

	Back squats: place barbell on upper back, use comfortable hand grip, feet hips width apart, head up, back straight, squat down as low as possible without bending lower back, thighs should be at least parallel to the floor when squatting, return to starting position by pushing on the bar upward. Back squat - 2 stops: position as above, stop for the 2-3 seconds half way during the downward movement and half way up during the upward movement.

	Back squats-raise on toes: position and action as above, when finishing upward raise form the squat raise on toes to reach extra extension. Back squats-slow 10 seconds: position and action as above, squat down slowly counting to 5, raise up slowly counting to 5.

	Vertical jumps: squat down until thighs are parallel to the floor, keep straight back, jump up as high as possible, reach full body extension, land in squat position ready for the next jump.

	Step ups on the box: place barbell on the shoulders, step up with one leg onto the flat box or bench, step down, repeat with the other leg, alternate legs when stepping.

	Lunges: place barbell on upper back, step forward with one leg approximately 3 feet in length, back straight, head up, keep back leg unlocked but not bending, lower body by squatting on front leg, do not lean forward, return to starting position, perform desired number of repetitions, switch legs and repeat the procedure. Lunges step up on the platform: position as above, step with one leg on elevated platform 3-4" in height, without stopping lower body by squatting on front leg, step back to starting position, switch legs and repeat procedure. Lunges walk: position as above, move forward with each step in a form of deep walking with the bar.

	Leg curls: lie face down on the machine, place heals under top foot pad, hold front of machine for support, curls legs up until calves touch hamstring.

	Leg extension: sit on machine with feet under lower foot pad, hold machine handles or seat for support, extend legs up until they are parallel to floor, no jerky movements.

	Leg press-upward: lie on support pad under machine, place feet on pad, press weight rack up until legs are straight, release safety stops, lower weight rack, press upward to starting position.

	Leg press-glider: position your body into machine, place shoulder under pads, stand erect, head up, back straight, squat down until thighs are parallel to machine, squat up to starting position.

	Hip adduction: sit on machine chair, place pads inside your thighs and at knee level, legs are spread out as far as possible, squeeze legs until pads are joined together, return to starting position. Hip abduction: sit on machine chair, place pads outside your thighs and at knee level, legs are joined together, spread legs outside as far as possible, return to starting position.

Knee kicks-machine: step into machine which allow a circular upward movement, place knee under the pad, move your thigh upward by rapidly pressing on the pad, keep straight back. Hamstring kicks-machine: as above, place pad under the knee, move thigh backward by rapidly pressing on the pad.