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Exercise Database

Band Resisted Push-ups

Band Resisted Push-ups

band resisted push ups
  • Use a band tough enough to provide decent resistance, while still allowing full extension.
  • Loop the band around each arm and across the mid-tricep.
  • Perform either on a low barbell or on the floor.

How to Do 21’s For Bigger Biceps

Looking for a great bicep exercise to add to your training session for that killer ‘pump’?

Try out 21’s! The name refers to the number of reps you need to perform, here’s how it’s done.

First you need to load up a Barbell or EZ Curl Bar with your chosen weight.

Tip: go lighter than you think, you don’t want your form to break down before the end. I recommend 50-60% of what you might expect to curl in a normal exercise.

First 7 reps: Starting from the bottom of the movement, curl until your forearms are parallel with the ground, then back down.

barbell 21's first 7 reps

Second 7 reps: Starting from halfway, curl to the top of the movement and back to halfway.

barbell 21's middle 7 reps

Last 7 reps: Starting from the bottom of the movement, curl all the way up and back down.

barbell 21's last 7 reps

How to do 21’s – Coaching Cues
  • Grab the bar with an underhand grip, placing your hands shoulder width apart
  • Stand upright with your shoulders back
  • Place one foot in front of the other to add stability and reduce upper body swinging
  • Allow the elbows to drift slightly forward so your arms can be FULLY EXTENDED, then keep elbows tight to sides
  • For the first seven curls, bring the bar up HALFWAY, where your forearms are parallel to the floor, then lower down
  • Then in the next seven curls, use the halfway point as the start of the movement and curl up to the top and back to halfway
  • For the last seven curls, go from full arm extension and curl right to the top of the movement, and slowly lower

You can do more than one set of this exercise and it’s a great choice for the end of an arm workout.

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Conventional Deadlift

Conventional Deadlift

how to deadlift technique

  • This hits your Posterior Chain.
  • Keep a flat back, lats tight and arms vertical.
  • The bar should be close if not touching shins at the bottom of the lift.
  • Brace your abs and lift the bar, keeping head neutral and the bar over the middle of your feet.
  • Brush the thighs as you lower, pushing the hips back, and lower vertically once below the knee.

Flat Dumbbell Bench Press

Flat Dumbbell Bench Press

flat dumbbell bench press

  • Elbows come out to 45 degrees relative to the body.
  • Can be limited by how much weight you can get into position.
  • Good for middle rep ranges of 8-12 reps.
  • Keep the shoulders back.

Clap Push-ups

Clap/Plyo Push-ups

clap push-ups

  • Don’t worry about full extension of the arms.
  • These are explosive and a great warm-up exercise for chest day.
  • The ‘clap’ itself is not necessary – you can just make sure the hands leave the ground.
  • Try 2-3 sets of  8 reps before your main workout to activate your chest muscles.

Cable Overhead Tricep Extension

Cable Overhead Tricep Extension (Rope)

cable overhead tricep extension with rope

  • This emphasises the Long and Medial Heads of the Triceps.
  • Set the Cable around waist height to allow for overhead extension.
  • Push the hands away at the top for a stronger contraction.
  • You can also do single arm version.

Dumbbell Kickback

Dumbbell Kickback

dumbbell kickback

  • The dumbbell kickback hits the Lateral Head of the triceps.
  • Full extension is important, so don’t go too heavy.
  • To increase the contraction, hold at full extension for 1 second.
  • Keep the elbow high for all reps.
  • If you have access to a cable machine, that is a better alternative.

French Press

French Press

french press

  • The French Press hits the Long Head of the tricep.
  • To make it easier on elbow and wrist joints, use an E-Z Curl Bar.
  • Palms face forward, lower behind the head and extend to straight arm.
  • You can also do this from a standing position.

Close Grip Bench Press

Close Grip Bench Press

clsoe grip bench press

  • Have the elbows OUT to hit the Lateral Head.
  • Keep the elbows IN to hit the Medial/Long Heads.
  • Straighten the arms each rep to hit the tricep fully.
  • Lower it slowly under control.
  • Try a pause at the bottom of the movement.

Single Arm Preacher Curl

Single Arm Preacher Curl

single arm preacher curl

  • The Preacher Curl hits the Short Head of the bicep, as the arm is supported by the bench at full extension.
  • You can do this over the back of a bench, or use a preacher curl station.
  • Really focus on slowly lowering the weight for 3-4 seconds each rep.
  • If you want to hit the Long Head, stick with a concentration curl.