weight training exercises
Chest
Bench Press
Lie on a bench and grip the bar a few inches wider than shoulder width. (This exercise can be done very effectively with dumbbells.) Use a normal grip (never remove your thumb) and keep your wrist as straight as possible. Lower the bar slowly to the nipple line and keep your elbows away from your body. Drive the bar up using an even extension while keeping your shoulders down and back and your chest arched.
Incline Bench Press
Adjust the bench up by approximately 30 degrees. Using the same mechanics as the bench press, lower the weight (barbells or dumbbells) to your upper chest. (Do not lower the weight to your neck in that this position will strain your shoulders.) Drive the bar up using an even extension while keeping your shoulders down and back and your chest arched.
Dumbbell Flys
Hold the dumbbells with your palms facing and with a slight bend in your arms. Pretend you are hugging a tree. Slowly lower the dumbbells to shoulder level stretching your pecs. Squeeze your pecs and bring the dumbbells back up. Straighten your arms and squeeze your pecs at the completion of the movement. Isolate the muscle group (pecs) and work on form. You do not need to use heavy weight with this exercise.
Decline Bench Press
Adjust the bench down by approximately 20 degrees. Using the same mechanics as the bench press, lower the weight (barbells or dumbbells) to one or two inches below your nipple line. Drive the bar up using an even extension while keeping your shoulders down and back and your chest arched. This movement should replace the standard bench and the incline bench if you have or have had any shoulder injuries.
Dips
Dips can develop both the chest and the triceps. Keep your elbows out and lean forward for pectoral development. Lower yourself slowly and stretch the pecs at the bottom position. Drive your body back up and do not lock out. Use a weight belt as soon as possible.
Back
Lat Machine Pull-down
Grip the bar with your palms forward. Do not use a grip wider than shoulder width. Pull the bar down to your upper chest while keeping your elbows pointed to the floor. (As an option you can pull down behind your head as illustrated but do not do behind the head pull-downs if you have or have had shoulder problems.) Squeeze your shoulder blades together at the bottom position. Release slowly and stretch the lats as the bar returns to the starting position.
Seated Pulley Rows
Use a close-grip attachment. Bend your knees, push your shoulders down and flair your lats. Pull the bar to your stomach and squeeze your shoulder blades together. Release slowly and stretch the lats as the bar returns to the starting position.
One Arm Dumbbell Rows
Hold a dumbbell, bend over at the waist, and brace yourself on a bench. With the dumbbell hanging straight down, pull the weight to the outside of your chest with your palm facing in. Your upper arm should be parallel to the floor. Lower the dumbbell slowly and feel the stretch.
Deadlift
Wear a lifting belt and stand with your feet at shoulder width apart and with your shins lightly touching the barbell. Use an over/under grip with your hands on the outside of your legs. Keep your butt down, your back flat, and your head up. Pull the weight up your thighs until you are upright with your shoulders back. Lower the weight rather quickly but under control.
Shoulders
Military Press
Wear a lifting belt and sit or stand with a barbell held to your neck. You should have a grip slightly wider than your shoulders. Press the bar up and lower it back down to your neck. Never press from behind your head if you have or have had any shoulder problems.
Lateral Raise
Hold a pair of dumbbells in front of your thighs with your palms facing each other. Raise the dumbbells simultaneously to your sides keeping a slight bend in your elbows. Raise the dumbbells to shoulder level. Keeping the dumbbells parallel to the floor and slowly lower the weights to the starting position in front of your thighs.
Dumbbell Press
Wear a lifting belt and sit or stand holding a pair of dumbbells at your shoulders with a forward facing grip. Press the dumbbells together overhead.
Rear Lateral Raise
Hold a pair of dumbbells in front of your thighs and bend over at the waist until you are parallel to the floor. Using the same mechanics at the “lateral raise” , lift the dumbbells to shoulder height and lower slowly. Use very light dumbbells for this exercise.
Biceps
Barbell Curls
Stand holding a barbell at arms length and with the palms forward. Anchor your elbows to your sides and curl the bar up to your shoulders. Lower the bar very slowly to the starting position. The tempo is up to 1, hold and squeeze at the top to 1, and lower to 2.
Alternating Dumbbell Curls
Hold a pair of dumbbells on the outside of your thighs. Your palms should be facing in toward your thighs. Keeping your elbow anchored to your side, slowly raise one dumbbell and as you do so rotate your wrist a quarter turn so that your palm is facing up at the top position. Slowly lower the dumbbell and again rotate the wrist in the opposite direction a quarter turn until you reach the starting position with the palm facing the thigh. Repeat with the other arm. The tempo is up to 1, hold and squeeze at the top to 1, and lower to 2.
Preacher Curl
Position yourself on a preacher bench. Use an EZ Curl bar and use the narrow grip which is narrower than shoulder width. Curl the bar up to your chin and lower slowly. The tempo is up to 1, hold and squeeze at the top to 1, and lower to 2.
Concentration Curls
Sit on the side of a bench and bend over at the waist. Hold a dumbbell in one hand and brace your knee with the other hand. Curl the dumbbell to the opposite side of your head. Fully rotate your wrist in the top contracted position (”pinkie finger” toward your ear). Use a 2,1,2 tempo.
Triceps
Triceps Pushdowns
Using the lat machine attach a “V” triceps handle or a rope attachment. Keep your body upright (do not lean) and firmly anchor your elbows to your sides. Press your hands straight down and strongly contract your triceps. Use a 2,1,2 tempo.
Narrow Grip Bench
Lay on a bench with your feet firmly planted on the floor. Grip the bar with your hands approximately ten inches apart. Lower the bar to your nipple line with your elbows tucked into your sides. Press the weight back up with your elbows in under the weight.
Nose Crushers
Lay down on a bench and hold an EZ Curl bar over your chest. Grip the EZ Curl bar using the close grip area. Keep your upper arms straight up with your elbows pointing towards the ceiling. Slowly lower the bar, by bending your lower arm, and bring the bar to your nose. Press the weight back up. I would always use a spotter for this movement.
French Presses
Overlap your fingers and hold a dumbbell bar between your fingers and thumbs. Raise the dumbbell overhead with both hands -- your palms are up. Keep your elbows pointed straight up and lower the dumbbell behind your head. Press the dumbbell back up overhead. Keep your elbows close to your ears throughout the movement.
Kickbacks
Hold a dumbbell and bend over at the waist. Anchor your elbow against your torso. Bend your lower arm straight back and squeeze the triceps. Remember not to drop your elbow during the execution of this movement.
Quads
Squats
Use an olympic bar or a “safety squat” bar. Place the bar on your traps below your neck and take a shoulder width stance. Inhale and lower yourself until the tops of your thighs are parallel with the floor. Begin to exhale as you drive the bar back up. Keep as upright as possible -- do not lean over excessively at the waist. Keep your head up and look at the floor ten feet in front of you. Always wear a lifting belt and use a spotter for this exercise. Knee wraps are appropriate for heavy poundage’s.
45 Degree Leg Press
Place your feet at shoulder width apart and at a 45 degree angle. Your feet should be fairly high on the leg press pad. Press the weight up primarily with your heals. Lower the weight until your upper thighs are parallel with the leg press pad. Do not let your back round by lifting your hips and buttocks off the seat.
Leg Extensions
Hold the grip bars and lean back slightly. Extend the lower legs and flex the quads at the top position. Lower the legs slowly.
Hack Squats
Place your feet about ten inches apart with the feet pointing slightly outward. Squat down to the parallel position and push the weight back up. Do not hyper extend your knees at the top. Wear a lifting belt for this exercise.
Hamstrings
Leg Curls
Regardless of the leg curl machine type, try to keep your body straight and your hips down throughout the movement. Curl the weight up and lower it slowly.
Stiff-Legged Deadlifts
Stand on a small platform or on a block. Use the same mechanics as the “Deadlift”; however, keep your legs fairly straight and attempt to raise the weight with the contraction of your hamstrings. Be careful with this exercise. By keeping your legs straight you are placing a lot of stress on your lower back. Always wear a lifting belt and use light weight until you have mastered this movement.
Calves
Standing Calf Raises
Position yourself under the calf machine or place the balls of your feet on a block if you do not have a machine. Your feet should be about ten inches apart with your feet pointed out slightly. Raise up on your toes as high as possible, and immediate attempt to raise up even higher a second time. This is a double movement on the contraction. Lower your heels down and stretch the calves before repeating.
Seated Calf Raises
Use a seated calf machine if available. If you do not have a machine, sit on a bench and place the balls of your feet on a block of wood. Place weights on your knees and perform calf raises by raising up on your toes as high as possible.
Abdominals
Regular Crunch
Lie on the floor with a 60 degree bend in your knees or use an exercise ball as illustrated. Curl your upper body off the floor with your shoulder blades just off the ground. Feel as if you are pushing your spine into the floor.
Arms Overhead Crunch
Use the same mechanics as the regular crunch but add additional resistance by holding your arms back along side of your head with your wrists crossed.
Reverse Crunch
Lie on the floor and place your hands palms-down at your sides. Keep your knees bent with a 60 degree bend and your feet flat on the floor. Using your lower abdominals raise your hips and gluteus up off the floor keeping your knees bent. Lower your hips to the floor and repeat.
Hip Thrusts
Use the same mechanics as the reverse crunch but begin with your legs straight up and using the abdominals raise your hips and gluteus up off the floor straight toward the ceiling. Lower your hips to the floor and repeat.
Hanging Knee Raises
Hang from a bar preferably using “Ab Originals”. Using your abs, round your back and pull your knees up. Do not arch your back.
Bent Knee Decline Sit-ups
Lie on a decline bench and keep your knees bent. Do a normal sit-up raising completely to your knees, and lower yourself back down slowly under tension.
