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Chest Exercises

2 (or 3) Board Press

2-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 not roll the barbell off the boards upon lowering… Read more

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Chest Exercises

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 away from your body.… Read more

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Calf Exercises

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 also press of the ground if you do not have access to a block.… Read more

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Calf Exercises

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 arch and heel of your feet should not be … Read more

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Calf Exercises

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 weight until… Read more

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Calf Exercises

Leg Press Machine Calf Raise

Place yourself in the leg press machine normally, as you would to perform leg presses. Position your feet either against the middle of the pressing surface, or at the bottom edge with your toes and the balls of your feet supporting the weight.… Read more

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Calf Exercises

Hack Squat Calf Raise

Hack squat machine calf raises can be performed with your feet flat on the hack machine pressing surface, or with a sturdy wooden block resting on the pressing surface. A block will allow for a greater range of motion.

With your toes and the balls… Read more

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