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
Barbell Close Grip Bench Press (female)
Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure
Bench Dip (knees bent) (female)
Sit on side of bench. Place hands on edge of bench. Place feet on floor away from bench. Straighten arms, slide rear end from the edge of bench, and position feet on floor with knees bent. Lower body by bending arms until slight stretch is felt in chest or shoulder, or rear end touches
Lever Shoulder Press (plate loaded) (version 3)
Set and grasp lever handles to each side with overhand grip. Press lever upward until arms are extended overhead. Lower and repeat.
Elliptical Machine Walk
Step onto the machine facing the monitor. Begin pedaling to turn it on. Start pedaling at an even pace. Do not lock your knees. Turn up the resistance. Change up your direction on the pedals. Use the swing arms. Increase the incline and resistance as you go.
Barbell Reverse Close-grip Bench Press
Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position. As you breathe in, come down slowly until
Lever Lateral Raise (plate loaded)
Sit in machine. Situate bent arms between padded lever and sides of body. Raise arms to sides until upper arms are horizontal. Return and repeat.
Dumbbell Close Grip Press
Place a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor. Grasp the
Push-up on Forearms
Start off on your hands and knees in a modified push up position. Squeeze your glutes and bring one elbow down to the floor followed by the other so that your upper body is rested upon your forearms. Return back to the starting position by straightening out one arm and then the other. Repeat
Barbell Standing Close Grip Military Press
Hold the barbell firmly with an overhand grip (palms down) slightly closer than shoulder distance apart. Maintain a slight bend in your knees and a neutral spine throughout the exercise. Raise the bar up and begin in the position of your elbows bent at 90 degrees. Exhale and extend your arms, pressing the barbell
