Close Grip Bench Press – Tricep / Chest Exercise – Bodybuilding.com

Close Grip Bench Press – Tricep / Chest Exercise – Bodybuilding.com

Lie back on a flat bench. Use a close grip to lift the bar from the rack and hold it straight over you with your arms straight. This will be your starting position. Now inhale and slowly lower the bar down until it nearly touches your middle chest. Be sure to keep your elbows close …

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Bent Arm Dumbbell Pullover – Chest / Back Exercise – Bodybuilding.com

Bent Arm Dumbbell Pullover – Chest / Back Exercise – Bodybuilding.com

Place a dumbbell standing on end on a flat bench. Lie perpendicular on a bench with only your shoulders lying on the surface. Your hips should be below the bench with your legs bent and your feet firmly on the floor. Your head will be off the bench as well. Grasp the dumbbell with both …

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Dumbbell Squat – Leg Exercise – Bodybuilding.com

Dumbbell Squat – Leg Exercise – Bodybuilding.com

Stand up straight while holding a dumbbell in each hand. The palms of your hands should face your legs. Position your legs in a shoulder-width medium stance with your toes pointed slightly out. Be sure to keep your head up at all times, as well as your back straight. This will be your starting position. …

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Ab Crunch Machine – Core / Abs – Bodybuilding.com

Ab Crunch Machine – Core / Abs – Bodybuilding.com

Select a light resistance and sit down at the machine. Place your feet under the pads provided and grab the top handles. Your arms should be bent around 90 degrees with your triceps resting against the pads provided. This will be your starting position. Now exhale while crunching your upper torso. Be sure to use …

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Dumbbell Flyes – Chest Exercise – Bodybuilding.com

Dumbbell Flyes – Chest Exercise – Bodybuilding.com

Lie down on a flat bench with a dumbbell on each hand, resting on top of your thighs. The palms of your hands will be facing each other. Then, using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder …

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Seated Cable Rows – Back Exercise – Bodybuilding.com

Seated Cable Rows – Back Exercise – Bodybuilding.com

To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided. Make sure your knees are slightly bent and not locked. Next, lean over while keeping the natural alignment of your back and grasp the handles. With your upper arms extended, pull back …

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Kettlebell One-Legged Deadlift – Leg Exercise – Bodybuilding.com

Kettlebell One-Legged Deadlift – Leg Exercise – Bodybuilding.com

Hold a kettlebell by the handle in one hand. Stand on one leg on the same side that you hold the kettlebell. Keeping that knee slightly bent, perform a stiff-legged deadlift by bending at the hip, extending your free leg behind you for balance. Continue lowering the kettlebell until you’re parallel to the ground and …

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Butterfly – Chest Exercise – Bodybuilding.com

Butterfly – Chest Exercise – Bodybuilding.com

Sit at the butterfly machine with your back flat on the pad. Adjust the arms of the machine so there is a slight stretch when you grasp the handles. Your upper arms should be positioned parallel to the floor and your elbows should be slightly bent. This will be your starting position. Now exhale and …

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Superman – Back Exercise – Bodybuilding.com

Superman – Back Exercise – Bodybuilding.com

Lie face down on the floor or an exercise mat. Fully extend your arms in front of you. This is the starting position. Now simultaneously raise your arms, legs, and chest off the floor and hold the contraction for 2 seconds. In the fully contracted position, you should look like Superman when he’s flying. Slowly …

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Stiff Legged Dumbbell Deadlift – Legs / Glutes Exercise – Bodybuilding.com

Stiff Legged Dumbbell Deadlift – Legs / Glutes Exercise – Bodybuilding.com

Hold a couple of dumbbells by your side. Stand up straight with your legs spaced apart about shoulder width. Your knees should be slightly bent. This will be your starting position. Keep your knees stationary and back straight. Now exhale and lower the dumbbells over the top of your feet by flexing your hips and …

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