Stability Ball Rounded Rollout (female)
Take a stability ball and rest your arms till the elbows on the ball. Form a straight line with your body and resting your body on your toes. This is your starting position. Using your forearms move the ball in circular motion towards the right side. Complete the circle and return to the starting
Smith Hex Press
Grab a bench and set it to flat or a slight incline if you wish to emphasize your upper chest a bit more. Take a barbell with handles attached on a machine and lie flat. Start with them pressed together using a neutral/hammer grip (palms facing inwards). Lie back on the bench with the
Prone Press-SwanBody weight
Lie flat on a mat with your face facing downwards. Keep your arms next to you and elbows bent with palms facing the ground. Your hands should be at shoulder level. This is your starting position. As you inhale raise your chest and raise your hips also extend your arms to be completely straight.
Lever Incline Chest Press (plate loaded)
Sit on seat with upper chest just above grips on lever. Grasp grips with wide overhand grip and position elbows out to sides. Press lever until arms are extended. Return weight until chest muscles are slightly stretched. Repeat.
Kettlebell Swing (female)
Stand with your legs a little wider than shoulder width apart, with a kettlebell between your feet. Hinge at the hips and a little at the knees, grasp the kettlebell with both hands, and lift it a little off the floor by extending your hips. At this point, your back and arms should be
Vibrate Plate Plank (female)
Start in a standard press up position with your hands shoulder width apart. Extend your right arm in front of your body and extend your left leg out behind you. Try not to wobble! Tensing your abs will help. Then return your arm and leg to their original position. Make sure to alternate your
EZ-bar Close-Grip Bench Press (female)
Lie on a flat bench with an EZ bar loaded to an appropriate weight. Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position. Now lower the bar down to your lower
EZ-bar Close-Grip Bench Press
Lie on a flat bench with an EZ bar loaded to an appropriate weight. Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position. Now lower the bar down to your lower
Inverse Leg Curl (on pull-up cable machine)
Place a box or a bench behind the seat of a cable pull-down machine. Kneel on the seat of the cable pull-down machine, facing the bench/box, and tightly secure your feet under the rollers. For reasons explained below, flex your hips a little and dorsally flex your ankles (i.e. point your toes up towards
Dumbbell Scott Press
Stand with a dumbbell in each hand. Raise the dumbbells to the height of your chin, with your elbows pointing diagonally out to the sides and your pinkie fingers raised higher than your thumbs. Exhale as you swing your elbows backward and a little upward as you move your head and torso forward. At
Barbell Incline Bench Press (female)
Load the bar to an appropriate weight for your training. Lay on the bench with your feet flat on the ground, driving through to your hips. Your back should be arched, and your shoulder blades retracted. Take a medium, pronated grip covering the rings on the bar. Remove the bar from the rack, holding
Barbell Shoulder Grip Upright Row (female)
Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position. Now exhale and use the sides
