Category Archive for "Exercises"

decline-bench-press

Decline Bench Press

Lie on a decline bench with your feet under the feet braces. With hands placed on the bar just outside of shoulder-width, unrack the bar. In a controlled manner, lower the bar to your lower chest, pause, and press back…

cable-crossovers

Cable Crossovers

Adjust the pulleys so that the handles are in a position above your head. Grasp handles in each hand. Make sure you are positioned in the middle of the cable apparatus and take one step forward. Have a slight bend…

2-board-press

2 (or 3) Board Press

A 2 or 3 board press is performed in the same manner as a standard bench press. Have a spotter place a 2 or 3 board thickness on your chest, comfortably within the downward pressing plane so that you do…

bench-press

Bench Press

Before performing the bench press, you must furst learning proper setup. With your arms at your side, keep your elbows at yoiur side and raise your hands until they are parallel with the ground. Now lift your eblows 45 degrees…

Standing One Leg Calf Raise

Hold a dumbbell in one hand, and place the balls of your feet from the same side of your body comfortably on a wooden block. The arch and heel of your foot should not be on the block. You may…

Standing Calf Raise

Use either 2 dumbbells, or place a barbell on your back as if you were preparing to squat. You may also use a standing calf machine for this exercise. Place the balls of your feet comfortably on a block. The…

Seated Calf Raises

Position yourself on the seated calf machine, making sure to place your toes and the balls of your feet comfortably on the pressing plate. Raise the weight up and unlock the seated calf raise machine locking lever. Slowly lower the…