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Exercise Database

Chest Press Machine

Chest Press Machine

chest press machine

  • Set the seat so handles are at chest height.
  • If possible, set the handles forward so you don’t need to start with your elbows too far behind you.
  • Wrists stay straight the whole time, elbows never above wrists.
  • Breathe out as you push and breathe in as you return it.

Close Grip Lat Pulldown

Close Grip Lat Pulldown

close grip lat pulldown technique

  • Keep elbows and arms tight to the body.
  • Pull the handle down to middle chest.
  • Upright (seen) for middle back development.
  • Slight backwards lean for Lower Lat thickness.
  • Don’t use momentum.

Concentration Curls

Concentration Curls

concentration curl

  • This hits the Long Head of the bicep.
  • Really focus on feeling the contraction of the muscle.
  • Don’t move your shoulder to accommodate a weight that’s too heavy.
  • Make sure you fully extend the arms at the bottom of the movement.
  • You can use this as a finisher.
  • You can squeeze extra reps out by using the free hand to help the concentric (up) phase, then lower without it.

Decline Dumbbell Bench Press

Decline Dumbbell Bench Press

decline dumbbell bench press

  • This hits the sternocostal head.
  • Make sure legs are secured!
  • Palms facing away, forearms perpendicular to floor.
  • Drop the weights after the set, rather than trying to lower gently.

Dip Machine

Dip Machine

dip machine

  • The dip machine hits All Three Heads of the tricep.
  • Make sure the arms go fully straight.
  • Hold for a count of ONE with arms extended.
  • Focus on feeling the tricep working.tr

Dumbbell Chest Flyes

Dumbbell Chest Flyes

dumbbell flyes

  • This hits the Sternocostal Head.
  • Keep a slight bend in the elbows.
  • Try to lower in a wide arc, that’s more important than how far back you reach.
  • Hold the dumbbells over the lower chest, NOT up level with upper chest/neck.
  • Squeeze the pecs at the top of the movement.

Dumbbell Hammer Curl

Dumbbell Hammer Curl

dumbbell hammer curl

  • This hits the Brachialis.
  • The Brachialis responds best to a slow movement.
  • Keep your wrists facing each other through the whole movement.
  • Don’t use a weight so heavy you have to rock your body backwards to lift it up.
  • To increase the focus, you can do alternate curls (one arm at a time).
  • Make sure you fully extend the arms at the bottom of the movement.

Dumbbell Tricep Extension

Dumbbell Tricep Extension

dumbbell tricep extension

  • A variation of the French Press.
  • This can hit All Three Tricep Heads.
  • You can also do this exercise from standing.
  • For added focus, try the movement with one arm.
  • Extend the arms straight overhead, keep the body stiff.

E-Z Bar Curls

E-Z Bar Curls

e-z bar curls

  • The wider grip hits the Short Head and the narrow grip hits the Long Head.
  • As always, don’t move your body too much.
  • Make sure you fully extend the arms at the bottom of the movement.
  • This is a good exercise for heavy low-rep work to stimulate growth.

High Cable Curls

High Cable Curls

high cable curls

  • This hits the Long Head of the bicep.
  • Stand slightly ahead of the pulleys, with one foot slightly in front of the other.
  • Tilt the wrists back as you come in.
  • Make sure you fully extend the arms at the bottom of the movement.
  • You can use this as a finisher.