Incline bench press

Setting up your incline bench Set your bench up so that you have it at approximately a 30 degree incline. It doesn't matter if it's a bit lower, but don't go any higher than that. If you are using a smith machine, make sure you get your bench in the correct position. You want the bar to hit the top of your chest, so adjust your bench accordingly. Setup: Lay down on the bench and set your feet firmly on the floor. Use a spotter to pass you the bar. Grip the bar using the correct grip. For how to find your correct grip, see the top tip below.

An easy way to check if you're using the correct bench press grip is to grab a bar with no weights on it, adopt your normal grip, and bring the bar down to your chest. Now look at the angle of your forearms. They should be pointing straight up (vertical) at a 90 degree angle to the bar. You have your maximum power at this angle.

Incline bench press show here with purpose built incline bench

Execution: Squeeze the bar tight and slowly lower it down to your upper chest (about 1/2 way between your nipples and collarbone). Stop the bar about 1 inch off your chest, pasue, then slowly push the bar up to about 2 inches before the starting position (this will stop you from locking your elbows and keep your target muscles tight).

Incline Bench press tips and safety advice

1. The incline bench press is meant to compliment the bench and is often good used as a follow up exercise. Try doing a 5 set flat bench pyramid followed by a 3 set incline bench press

2. You will find that on an incline bench press you cannot bench as much as you can on a regular bench press, as the incline bench press relies more on the front deltiods (shouders). If you're not sure you can push out a whole set, use a spotter! Safety First!

3. Plant your wide apart, feet flat on the floor for stability. And don't move them while performing the incline bench press. Tighten up your whole body from head to toe for the whole set.

SQUAT JUMP

“Begin by flexing downward to a half-squat position; immediately check this downward movement and explode upward as high as possible, extending the hips, knees, and ankles to maximize length as quickly as you can. Initially, freeze the landing, check for quality; then you can reset and begin another repetition. Progress from the single response to the multiple with a pause sequence of repetitions, then finally to multiple responses, initiating the jumping phase just before reaching the semisquat position. Work for maximum height for each jump.

RDL Set the racks in a power rack to just about knee level (there is no need for safety rods – if you lose control during a lift, simply drop the weight), and set a standard Olympic bar on the rack. Walk up, squat down slightly while maintaining a small curve in the lower back, grasp the bar, and stand back up. You want your hands to be shoulder width apart, perhaps slightly wider if you find it to be more comfortable. Take a few steps back, and set yourself for the exercise. Being set includes making sure your feet are shoulder width apart, your chest is up, your lower back has a slight curve in it, and your knees are slightly bent (not locked). Once set you’re ready to start the exercise.

Start by tightening your core musculature (abs and lower back) to ensure a secure spine. Keeping the bar close in to your body (it should maintain slight contact with the body at all times) start to bend at the hips, taking care that the lower back does not move. Your lower back should not loose its natural curvature at any time during the movement. Loosing this curve and bending or even straitening the lower back will put your lower back in a potentially injurious position. Practice with a light weight until you can bend over at the hips without bending the lower back as well. As you descend, your butt should move back ever so slightly and you should feel a stretch in your hamstrings. In fact, I find it’s easier to learn this exercise if you visualize it as a hamstring stretch with no lower back movement. Most people will find that they can safely bring the bar down to around knee level before their lower back begins to straighten. At the point right before you reach the limit of your hamstring range of motion you should stop and then reverse the movement, taking care to keep the bar in close and maintaining a safe (slightly curved) lower back position. Towards the top of the movement really force the hips through be squeezing the glutes. Repeat for the prescribed number of repetitions, walk the bar in over the racks, squat down slightly and return the bar to the rack. The biggest mistake most people will make in the execution of this exercise is not maintaining the position of their lower back. Some will even go so far as to bend all the way over till the weight touches the ground. This is a huge no-no and is a reflection of the misunderstanding of this exercise and its purposes by most fitness instructors. It is not meant simply as a hamstring stretch as some would claim, nor is it meant to directly work the lower back, although the lower back will get stronger from performing this exercise. In order to properly stress the hip extensor muscle groups, you must use intensity levels that are much too high for the lower back to handle in a prime mover or synergistic role. In order to derive maximum benefits from the RDL, you must keep the lower back from moving and let it play a much safer role as a stabilizer. In fact, if done properly, you can safely handle extremely large weights on this movement with little to no danger to your lower back. I have personally done 405 pounds for sets of 8 on this movement with absolutely no ill effect on my lower back (that’s for all the "don’t go heavy, it’s dangerous for your lower back" critics out there).

Lat pull downs (wide grip) Description

Start with your hands on the bar slightly wider than shoulder-width, arms straight and palms facing forward.

Pull the bar straight down under your chin, toward the top of your chest.

Keep your chest up and your elbows out to the side.

Return slowly to the top, with your arms straight again. Mistakes

Pulling the elbows too far behind the body instead of straight back and down

Dropping the chest down

Leaning back excessively

Shrugging the shoulders up as you pull down

Push ups

1. In correct posture, lie stomach down with your weight supported by your hands and feet. If you can’t successfully perform 15 repetitions, support your weight by your hands and knees. 2. Keep your abdominal muscles tight, shoulders down and chest up. 3. Under control, lower your body weight. Stop when your elbow joints are in line with your shoulders and reverse the motion back up. 4. Push your body weight up, while focusing on bringing your elbows together. 5. Stop just before your elbow joints are straight and reverse the motion back down.

Seated Crunch-Leg Pull-In

Sit on a flat bench and raise your legs. Lean slightly back so that the abs are contracted. With your arms behind your head, or across the chest, exhale as you pull your legs into your midsection using your ab muscles. Pause while you squeeze the muscles. While you inhale, lean back and extend the legs to return to the starting position. Don’t forget to breathe during this exercise. For added resistance you can hold a weight during this exercise.

Tricep Cable Push Downs

This exercise targets the outer head of the triceps. Attach a bar to an overhead pulley. Stand in front of the pulley with your feet shoulder width apart. Grab the bar with a narrow overhand grip. Bend your arms fully and tuck your elbows close to your sides at all times during the exercise. Moving just your forearms push the bar down in an arc motion until your arms are straight. Hold this position and squeeze your triceps for a second to maximize the peak contraction. Then slowly lower to the starting position. Tips - do not let the weight plates touch during the exercise, keep the tension on the tricep muscles.

Standing Bicep Curl Bicep Curl Setup: Pick up the barbell off the floor with your palms facing away from your body. Your grip should be about shoulder width apart. Stand straight up with a straight back. Don't bend backwards. Bicep Curl Execution: Squeeze the bar tight and slowly bring it towards your upper chest. Keep your elbows tucked into your sides. Pause at the top of the movement, and slowly lower the bar to the starting position. Keep control of the weight at all times. Don't arch your back or swing the weight up - that's cheating!

Bicep Curl Tips The key to the bicep curl is weight control. If you can't control the weight through the whole bicep curl, you may be lifting too heavy or too many reps. Don't swing the weight up, or arch your back at the top of the bicep curl. This is cheating! You must use correct for throughout the entire bicep curl to isolate your bicep muscles and hit them hard! To hit your bicep muscles extra hard, try limiting the range of motion slightly at the top and bottom of the bicep curl. This will keep your bicep tense through the whole set and won't give it a chance to "rest" at the top and bottom of the movement.

Front Dumbell Raise

Stand with your feet shoulder width apart and your knees slightly bent. With a dumbbell in each hand, allow your arms to hang down straight in front of you so that your palms are facing the front of your thighs. With your elbow slightly bent, lift one arm straight out in front of you until your arm is at shoulder height. Slowly lower that arm back to the starting position. With your other elbow slightly bent, lift the other arm straight out in front of you until your arm is at shoulder height. Lower that arm back to the starting position.

Medball Standing Twist The Medicine Ball Half Twist and Full Twist have long been used as a means of improving strength and power, as well as hand-eye coordination. Begin the Half Twist by standing almost back-to-back with your training partner. Draw your belly button in and begin rotating to one side (i.e. your left). Your partner will rotate the opposite direction (i.e. his right) to accept the ball from you. After you hand it off, quickly rotate to in the opposite direction and take the ball from him. Continue doing this for a specified number of repetitions and then rotate the opposite direction for the same number of repetitions. Start slowly until you have warmed up thoroughly. Once you have begun the exercise, the faster you twist the more challenging and intense it becomes.

Box Step ups with or with out dumbbells Stand with dumbbells grasped to sides facing the side of a bench. Place foot of first leg on bench. Stand on bench by extending the hip and knee of the first leg and place the foot of second leg on bench. Step down with second leg by flexing the hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg alternating first steps between legs. Tips: Keep torso upright during exercise. Stepping a distance from the bench emphasizes the Gluteus Maximus; stepping close to the bench emphasizes Quadriceps.

Bosu Ball push-ups

Same position as regular pushups but on Bosu Ball

Incline sit up and Incline sit up with twist Lie back on an incline board set at an angle of your choosing. Hook your feet under the pad to secure your body. Keep your knees slightly bent. You can either place your hands behind your head or crossed in front of your body. Execution Slowly curl your body upwards to your knees and slowly descend back down. Repeat. Keep the movement fluent, slow, and controlled.

With twist Add 2 twists to each side on the up phase.

Cuban Press You will not need to use a heavy weight in order to get the benefits from this exercise, the key is maintaining a strict technique. Commence the exercise with your arms bent to 90 degrees, having your elbows at shoulder height, palms facing behind you. Smoothly lift the weights by rotating your shoulders, so that your forearms become parallel to the floor, palms facing downwards. Keeping your arm position fixed, continue the rotation with your arms, so that your forearms are now vertical, hands in line with your ears, whilst maintaining a 90 degree bend in your arms. Hold in the upper phase for 2 - 3 seconds and then repeat for desired amount of reps, taking care to keep your head up throughout the movement. Because of the fixed motion, this exercise will cause a massive build up of lactic acid within your shoulder muscles, as such it's worth stretching between sets and also worth giving yourself a little longer with your rest, compared to normal shoulder exercises.

Incline Dumbell Flys

Position While seated on the edge of an incline bench, grasp two dumbbells in an overhand grip. Rest the dumbbells in an upright position on the edge of your knees. Carefully lie on the incline bench, bringing the dumbbells to the sides of your torso at chest level. Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing inward. . Elbows must remain flexed throughout the entire movement. Execution Slowly lower your arms out to the side of your body with your arms at right angles. The dumbbells should be slowly lowered in an arc like motion toward the floor until your chest is comfortably stretched. At the bottom position of the exercise your hands should be parallel the trunk of your body. Raise and repeat. The elbows should be slightly bent throughout the whole movement and should not be altered from start to finish (imagine your arms wrapping around a large tree). Keep the movement fluent, slow, and controlled

Weighted Squat Place weight on dip belt around waist. Step up onto boxes or benches spaced apart; foot on each one. Arms can be extended forward throughout exercise. Squat down until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.

Seated Cable Row Sit on platform with knees bent and grasp cable attachment. Position knees with a slight bend. Pull cable attachment to waist while straightening lower back. Pull shoulders back and push chest forward during contraction. Return until arms are extended, shoulders are stretched forward, and lower back is flexed foward. Repeat.

Hyperextensions Start - Hands folded in front of chest. Heels hooked under rear foot pad. Body positioned so that pad rests below hips. Upper body forms approximately 90-degree angle with lower body. Lower-back muscles under tension. FINISH- Hands folded in front of chest. Heels hooked under rear foot pad. Body positioned so that pad rests below hips. Upper body in line with lower body.

Hanging Leg Raise Grasp the handles of the leg raise apparatus to support your body. Hang your body straight down. Keep your knees slightly bent throughout the entire movement. Raise your legs until they are just past parallel to the floor, lower and repeat. Do not swing your body. For those who are unable to perform this exercise with straight legs, try bending your knees and tucking them into the waist at each repetition. Remember to try and point your toes downward. After a few weeks, you will be able to do this exercise with straight legs. Keep the movement fluent, slow, and controlled.

Upright Rows Stand with your feet approximately shoulder width apart. Using a overhand grip hold a barbell. Your hand should be about 8" apart. The barbell should be resting against your side. Inhale, hold your breath and lift the barbell straight up. Concentrate on pulling with your deltoid and upper back muscles so that the action is concentrated in your shoulders. Keep your body erect, your hands as close to the body as possible and keep your elbow out and back. After reaching the upper most position under your chin, relax your muscles slightly and lower the barbell slowly. Exhaling on the return. Excessivly heavy weights will limit your range of motion and destroy the effectiveness of this exercise.

Reverse grip skull crushers Pick the loaded bar up off the ground and sit yourself down on a flat bench. With the bar resting on your thighs, lie back on the bench and bring the bar to your chest. Push the bar directly over your chest and fully extend your arms. Start the movement by bending at the elbows and lowering the weight behind your head. Once you feel a full stretch in your triceps, drive the weight back up by extending your elbows until they are fully locked out. When you have reached muscular failure you can either hand the weight to a spotter or simply lay it on the ground behind your head. Tips: Using a full range of motion is very important on this exercise. When most people perform this lift, they simply bring the bar down until it touches their forehead. This limits the amount of muscle stimulation they can achieve since they aren't using a full range of motion. Make sure to bring the bar behind your head rather than simply touching your forehead. A spotter can be very helpful on this exercise by handing you the weight when you are in the lying position and taking the weight from you when you are finished.

Seated Dumbbell Shoulder Press Pick up a pair of dumbbells and sit on a shoulder press bench (with a short, straight back) or a regular incline bench adjusted so the back is as straight up as possible. Press your back firmly against the back of the bench with your feet flat on the floor. Hold a dumbbell in each hand, just above shoulder level, with your elbows out and palms facing forward. Press the dumbbells up and in until they nearly touch above your head. Don't let the weights stray back and forth. Press the weights up until your arms are almost straight (your elbows should be just short of locked). Then slowly lower the dumbbells to the starting position.

Box Jumps Jump onto box and immediately back down to same position. Immediately repeat.

Side-To-Side Woodchopper

The feet should be shoulder width apart. Twist with the ball to the outside of the thighs, and then reverse across the body as if you are going to throw the ball over the opposite shoulder. Perform the desired number of repetitions, and then repeat on the opposite side.

Wrist Rolls Perform this exercise with a stick that has a rope attached to the middle, and a weight attached to the other end of the rope. Grab the stick with an overhand grip toward each end of the stick. Using only your forearms and wrists, roll the rope around the stick until the weight reaches the stick, then roll the rope off the stick until the weight reaches the floor.

or

Lateral Step Ups Hold a dumbbell in each hand with a box to your side. Step up on to the box laterally, bring your trail foot up onto the box, and then step off on the other side. Repeat this sequence going back in the other direction.

Walking lunge with or without weight Stand with your feet together holding a dumbbell in each hand. Take a long step out with one foot so that your front knee is aligned directly over your heel. Drop your back knee straight down until it is about ¼ inch off the ground. Push off your back foot and bring it up to meet your front foot. Repeat this sequence with your other leg, and continue to alternate for the prescribed number of repetitions.

TUCK JUMPS

From a standing position, squat down part way and, using your arms to gain height, jump straight up and pull your knees toward your chest. Work on landing softly.