Arm exercises: Triceps
Kickbacks/Extensions
Triceps Presses
Kickbacks and extensions involve
Triceps presses also involve
straightening the arms, which engages straightening the arms, but for these
the triceps muscles, but each is
exercises you're lying down, adding
performed in a different position for
gravity to the mix.
maximum efficiency.
Skull Crushers
Close Grip
Triceps Kickback Triceps Extension
Bench Press
Triceps Dips/Pushups
Triceps dips and pushups are more
advanced exercises targeting the
triceps as well as other muscles in
the body, making these compound
exercises.
Dips
Triceps Pushups
Arm exercises: Biceps
Biceps Curls
Concentration and Preacher Curls
Hammer Curls
The biceps curl is the most common The concentration curl and the preacher Hammer curls are similar to regular
exercise for the biceps. To perform a curl are variations on traditional curls. curls, except the palms face in, which
basic curl, hold weights with palms
By placing your arms at an angle, you'll
involves a bit more forearm than
facing out, elbows next to the body.
work the biceps in a different way and traditional curls. Turning the hands
Bend the elbows and curl the weights
add new level of intensity to the
makes this move challenging; you
toward the shoulders without moving
exercise.
may need lighter weights
the elbows. Lower and repeat.
Preacher Curl
Concentration Curl
Hammer Curl
Barbell Curl
Dumbbell Curl
Shoulder exercises: Deltoids
Overhead Presses
Overhead presses work the major
muscles of the shoulder, with a focus
on the middle deltoid and tricep. To
do a basic overhead press, stand (or
sit) holding weights with elbows bent
and hands at eye level. Push weight
over head without arching the back
and lower back to start.
Front, Side, Rear Raises
Rotations/Upright Rows
Front, side and rear raises target
Shoulder rotations work the rotator cuff
each part of of the shoulders as well
and usually require smaller range of
as the upper back. When doing
motion and light weight to avoid injury.
shoulder raises, only lift the weight
Upright rows work the middle deltoid as
up to shoulder level. When doing
well as the upper back and bicep
rear flies, lead with the side of the muscles. If you have shoulder problems,
hand and imagine you're making a
you may want to avoid these exercises.
smiley face as you lift the arms up. Upright Row
External Rotation
Front Raise
Lateral Raise
Chest exercises: Pectorals
Chest Press
The chest press works the major
muscles of the chest, shoulders and
triceps. To perform a basic press, lie
on a bench and hold weights over
chest, elbows bent at 90-degree
angles. Press arms straight up, then
lower back to starting position.
Pushups
Chest Flies
Pushups work almost every muscle in The fly also works the major muscles
the body with an emphasis on the
of the chest with a focus on the outer
chest and arms. For a basic pushup,
portion. For a fly, lie on a bench with
place hands shoulder-width apart,
palms facing in. Lower weights out to
bend arms and lower down as far as
sides, elbows slightly bent. Stop at
you can. Straighten arms and push up
shoulder level, then bring weights
without locking elbows.
back up over chest.
Chest exercises Continued: Pectorals
Chest Press
Push ups
Flies
Ab exercises: Abdominals & Obliques
Crunches
Crunches, which involve bringing the
shoulders towards the hip, are the
most common exercises for the rectus
abdominis, also known as the 'sixpack.
Oblique Exercises
Ab exercises that involve rotation
target the obliques - the muscles on
either side of the abs, though they
also involve the rectus abdominis as
well.
Crunches
Bicycle (Twisting)
Core Exercises
These more advanced exercises
involve not just the abs but the entire
torso, as well as other muscles that
help stabilize the body.
Plank
Ball Pass
Reverse Crunch
Oblique Crunches
Back exercises: Lats, lower back
Rows
Rows work the lats (the muscles on
either side of the body) and also
involve the biceps. To perform a
basic row, tip forward to about 45
degrees, holding the weights down.
Contract the back to pull the elbows
to torso level.
Barbell Row
One-Arm Row
Pullovers and Flies
Lower Back Exercises
Pullovers work the lats and as well as Back extensions target the lower back,
the chest and triceps. The high row
specifically the erector spinae. To
and reverse fly target the upper back, perform a basic extension, lie down on
between the shoulder blades as well
the floor with hands behind the head
as the back of the arms. If you have
and lift the chest off the ground. For
shoulder problems, you may want to more intensity, you can lift the legs as
avoid pullovers.
well.
Dumbell pullover
Reverse Fly
Back extension
Good Mornings
Leg Exercises: Quadriceps, Hamstring, Glutes
Glutes & Outer Thighs
Overall Glutes, Quads & Thighs
Squats are one of the best exercises for These exercises (lunges, step ups and
the glutes and thighs. Leg lifts also
presses) are compound moves,
target the glutes, the prime movers in
targeting most of the muscles in the
outer-thigh exercises.
lower body.
Squats
Wide Stance Squats
Lunge
Split Squat
Hamstrings & Glutes
Deadlifts, hip lifts and hamstring
rolls are just a few exercises that
target the back of the thighs as well
as the glutes.
Stiff Leg Dead Liff