Exercise Database

Smith Machine Bench Press (Wide Grip)

Steps : 1.) Start by setting up a smith machine with the amount of weight that you want to use to perform the exercise. 2.) Place a flat bench underneath the bar and lay down with your back flat on the bench and feet out in front of you. 3.) Grab the bar with an overhand grip, keeping your hands at a wide distance and release the weight from the rack. 4.) Slowly lower the bar towards your chest, feeling a stretch, and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Wide Leg Stretch

Steps : 1.) Start off by standing feet wide apart and the outside of your feet parallel to each other. 2.) Take your hands, bring them to your hips and let your back lower and bend down towards the ground. 3.) Place both palms on the floor in front of you shoulder width apart and walk them backward into your body as you deepen your stretch. 4.) Return back to the starting position by bringing your hands back onto your hips, then firming up your glutes and ab muscles. 5.) Repeat for as many times as you would like.

Alternating Leg Bridge

Steps : 1.) Start by laying on your back with arms at your sides , keeping one knee bent with your heel on the ground and the other leg pointed straight out in front of you in a 45-degree angle. 2.) Slowly lift your hips off of the ground and squeeze your glutes. 3.) Form a straight line with your body through your shoulders and knees. 4.) Hold onto this position for a few seconds then return back to the starting position. 5.) Alternate legs and repeat.

Dumbbell Seated Alternating Arnold Press

Steps : 1.) Begin seated on the end of a flat bench with feet on the floor in front of you holding a dumbbell in each hand. 2.) Slowly, while using your thighs, raise the dumbbells to shoulder level and twist your palms so that they are facing in towards your body. 3.) From there raise one dumbbell above your head, while keeping the other one still, squeezing in your shoulder, and hold for a count. 4.) Return back to the starting position and repeat with the opposite hand. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Incline Chest Press

Steps : 1.) Start by laying down on an incline bench with your feet flat on the floor and holding a dumbbell in one hand with arm extended straight over your chest. 2.) Then slowly lower your arm until it is at about shoulder, keeping a 90-degree angle in your arm until you feel tension in your chest. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable One-Arm Tricep Extension

Steps : 1.) Start by placing a handle on a low cable pulley machine and putting a flat bench in front of the machine. 2.) Stand up straight with your back facing the machine, grabbing the handle with one hand and extending it over your head, as this will be your starting position. 3.) Slowly lower the weight behind your head, squeezing your tricep and holding for a count. 4.) Return back to the starting position.

Dumbbell Single-Leg Squat

Steps : 1.) Start by setting up a horizontal flat bench behind you, placing one of your legs behind you in the middle of the bench and holding a dumbbell in each hand as this will be your starting position. 2.) Cross your arms in front of you and slowly lower your body down towards the floor, bending with your front leg until your knee is parallel with the floor and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Reverse Curl

Steps : 1.) Start by standing up straight, feet shoulder width apart and arms rested at your sides holding a dumbbell in one hand with a palms down reverse grip. 2.) Slowly elevate the dumbbell up to your shoulder, squeezing your forearm, and hold for a count. 3.) Return back to the starting position 4.) Repeat for as many reps and sets as desired.

Band Shoulder Press

Steps : 1.) To begin this exercise; stand on a band so that it is evenly distributed to be pulled by each arm. 2.) Grab the handles and press your arms up so that they are at shoulder level. 3.) Then using your shoulders, raise the hands above your sides so that they are above your head then lower the handles back down to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Barbell Side Split Squat

The barbell side split squat exercise works the hip muscles and helps build a better and stronger core and improves on coordination. Steps : 1.) Start by placing a barbell on your shoulders and grasp it with a wide grip. 2.) Stand with your feet shoulder-width apart, the foot of the leg you will be leaning towards angled out. 3.) Bring your lower body to your foot by bending the hip and knee of your lead leg and keeping your other leg fairly straight. 4.) Return to the starting position and switch legs. 5.) Repeat for as many reps and sets as desired.

Cable Decline Press

Steps : 1.) Start by laying back on an decline bench facing away from a cable machine. 2.) Grab two cables and hold it both hands in an overhand grip, bringing the cables to about level with your pecs and elbows bent at 90-degrees. 3.) Once in position, slowly press and extend your arms straight out until you feel tension in your chest, and hold for a count. 4.) Repeat for as many reps and sets desired.

Decline Oblique Crunch

The decline oblique crunch is a version of the decline crunch exercise that isolates the oblique muscles of the abdominals. Steps : 1.) Start by lying on a decline bench face up, placing your feet securely under the pads, and positioning your hands either across your chest or on either side of your head. 2.) Raise your shoulders and chest up, keeping your back straight and bringing your left elbow to your right knee, while slowly crunching your abs. 3.) Pause for a moment and then return to the starting position. 4.) Lay back fully and repeat with your right elbow to your left knee. 5.) Repeat for as many reps and sets as desired.

Leg Swing

Steps : 1.) Start by standing upright next to a chair or a support holding onto it with one hand while maintaining your balance. 2.) Then swing your leg forward, keeping your leg straight but slightly bent at the knee. 3.) Continue with a back downward swing bringing your leg back as far as you can. 4.) Repeat for as many reps and sets as desired.

Plank with Alternating Knee Drive

The plank with alternating knee drive is a challenging core exercise that also engages the muscles of the hips and shoulders. Begin in a traditional plank position, with your forearms on the ground and elbows directly under your shoulders. Your body should form a straight line from your head to your heels, with your core engaged to maintain stability. Place your hands flat on the ground, fingers spread wide for better stability and weight distribution. Ensure that your elbows are positioned directly under your shoulders, forming a stable base of support. Engage your core muscles to prevent your lower back from sagging or arching excessively. Squeeze your glutes to keep your hips level with the rest of your body. Your legs should be fully extended behind you, with your weight evenly distributed between your forearms and toes. Keep your feet hip-width apart for better balance and stability. While maintaining the plank position, lift your right knee towards your chest, bending it as you bring it forward. Aim to bring your knee as close to your chest as possible without compromising your form or stability. Hold the knee in this position briefly, feeling the contraction in your abdominal muscles. Return to Plank: Slowly lower your right leg back to the starting position, returning to the plank position with both feet on the ground. Repeat the movement with your left leg, driving your left knee towards your chest while keeping the rest of your body stable. Continue alternating between legs, performing controlled knee drives while maintaining proper plank form.

Stability Ball Weighted Sit-Up

Steps : 1.) Start by setting up a bench horizontally or something to rest your feet against in front of an exercise ball and then sit down on the ball with a weight plate against your chest. 2.) Then slowly lift the weight above your head and lower yourself down until your shoulder blades start to touch the ball and you feel a stretch in your lower abs. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Hanging Pike

The hanging pike is a challenging and effective ab exercise that targets the rectus abdominis (the "six-pack" muscles) along with the hip flexors and obliques. Here’s how to perform it correctly: Start Position Hang from a pull-up bar with an overhand grip (palms facing away from you). Your arms should be fully extended and your legs hanging straight down. Engage your core and keep your body stable. Engage Your Core Tighten your core muscles, pulling your navel towards your spine. Keep your legs straight and toes pointed. Raise Your Legs While keeping your legs straight, lift them up in front of you. Aim to bring your feet up towards the bar. Your body should form an “L” shape at the top of the movement with your legs perpendicular to your torso. Peak Contraction Hold the position briefly when your legs are at the highest point, fully engaging your abdominal muscles. Slowly lower your legs back to the starting position in a controlled manner, avoiding any swinging or momentum. Ensure your core remains tight and your movement is smooth.

Back Extension (Prone)

Steps : 1.) To begin the exercise; position your stomach flat on the floor with your arms extended down by your side. 2.) With your body flat, extend your lower back and lift your chest up off of the ground. 3.) In this process do not use your arms to push up, use your back to extend your spine up. 4.) Repeat this exercise for as many repetitions as needed.

Decline Reverse Crunch

The Decline Reverse Crunch is a challenging variation of the reverse crunch that targets the lower abdominal muscles more intensely due to the added resistance of the decline angle. Here’s how to perform a Decline Reverse Crunch correctly: Setup: Find a decline bench and set it at a moderate angle. Lie down on the bench with your head positioned at the higher end and your feet at the lower end. Grip the handles or the sides of the bench above your head for support. Starting Position: Bend your knees and lift your legs so that your thighs are perpendicular to the bench and your shins are parallel to the bench (90-degree angle at the hips and knees). Engage your core by pulling your belly button towards your spine. Execution: Tighten your core muscles to prepare for the movement. Using your lower abdominal muscles, lift your hips off the bench and curl your pelvis towards your chest. Your knees should move towards your face. Exhale as you lift your hips. Top Position: At the peak of the movement, your hips should be off the bench, and your lower back should be slightly lifted. Your knees should be close to your chest. Hold this position briefly, ensuring a strong contraction in the lower abs. Returning to Start: Slowly lower your hips back down to the bench in a controlled manner, resisting the urge to let gravity drop your legs. Inhale as you lower your hips back to the starting position.