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Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes...Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your THIGHS ARE PARALLEL TO THE FLOOR. Once you reach the bottom position, press the weight up back to the starting position. Don't lean over or curve your back forward! You can use a Belt to help reduce the chance of lower back injury. You can put your heels on a 1 inch block to further work the quads. You can also use a wider stance to work the inner quads even more. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps
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Preparation: Grab the barbell with slightly wider than shoulder width overhand grip from the rack. Position the bar near your upper chest.
Execution: Press the bar until your arms are extended overhe...Preparation: Grab the barbell with slightly wider than shoulder width overhand grip from the rack. Position the bar near your upper chest.
Execution: Press the bar until your arms are extended overhead. Return to upper chest and repeat. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps
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Stand in front of the barbell with your feet about shoulder width apart and your feet pointed straight ahead (or slightly turned out).
At this point your legs should be just a f...Stand in front of the barbell with your feet about shoulder width apart and your feet pointed straight ahead (or slightly turned out).
At this point your legs should be just a few inches away from the bar.
Bend over and grasp the bar, while keeping your eyes facing straight out in front of you (or even a little upwards). While keeping your arms fully extended towards the ground, stand up with the barbell. The bar will be traveling very close to your shins, so be careful not to scrape or hit them.
While lifting the barbell, your hips and shoulder should rise simultaneously. Your spine should remain in a neutral position. At the top of the squat, you should be standing straight up.
Warning: This exercise can be especially dangerous when done with poor form. If you are a novice, then only perform this exercise under proper supervision. (less)
Routine:
Set 1: 5 reps
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Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to th...Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to the starting position. Do NOT swing back and forth! Using this grip works more of your biceps than your back or lats. Exercise image and description by Bodybuilding.com (less)
Routine:
Not available
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Lying face down on the floor tuck your toes into the ground and place your elbows on the ground to the side of your body. Keeping a tight stomach raise your body up off the ground and hold this positi...Lying face down on the floor tuck your toes into the ground and place your elbows on the ground to the side of your body. Keeping a tight stomach raise your body up off the ground and hold this position. Exercise description and photo by Michael Diebler. (less)
Routine:
Not available
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