Sit down on a leg press machine and place your legs on the platform with your feet at approximately one shoulder widths distance from one another. After unracking the leg press machine, lower the safety bars and straighten your legs until your knees are nearly locked. At this point, your…
Stand upright with a dumbbell in each of your hands. Place the balls of your feet on a sturdy board with your heels hanging off of the structure and touching the floor. This is the starting position of the exercise. Raise your heels off of the floor by contracting the…
Place a block (or a stack of weights underneath the bar of a Smith machine. Ensure that the bar is set to an appropriate height so that you can comfortable position yourself underneath it. After loading the bar with the desired amount of weight, step onto the block (or stack…
If you have access to a donkey calf raise machine, you should start by positioning your lower back and hip region underneath the padded region of the apparatus. The contact point between your body and the machine should be directly at your tailbone. Put your arms on the side handles…
Place a block about a foot in front of a flat bench. Sit down on the end of the flat bench with the balls of your feet on the block. Then, place a barbell across your upper thighs (I usually place the barbell about 2 to 4 inches away from…
Lie down on a flat bench press, using a close grip in order to hold an E-Z bar directly over your chest. Alternatively, in order to add variety, the exercise can be performed on an incline or decline bench press. Your arms should be fully locked in the starting position.…
Lie on the floor while holding dumbbells in your hands over your chest with your arms fully locked out. Your knees should be bent with your feet firmly planted into the ground. Lower the weights until your upper arm touches the floor. In order to maximize tricep stimulation, ensure that…
Place a dumbbell standing up on a fat bench press before attempting to position yourself for this exercise. Lie perpendicular to the bench with only your shoulders touching the surface of the apparatus. Ensure that you are keeping your hips below the level of the bench with both of your…
The close grip bench press motion is quite similar to that of the barbell bench press, however, since the hands are positioned close to one another, the muscle activity takes place primarily in the triceps instead of the chest. This exercise can be varied by using dumbbells (palms facing each…
In order to set up for this exercise, place a bench behind your back, perpendicular to your body. Hold on to the bench on its edge with your hands (looking away from the bench), keeping your arms fully extended. The width of your hands should be approximately one shoulder width…
