This variation of the barbell bicep curl helps engage the extensors in the forearms which often can be the weak link for people when it comes to training!
This exercise is possible using a back extension machine or even over the edge of a leg press seat. The addition of the olympic bar provides further resistance.
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The Low Overhead Tricep Extension is a nice finisher for your arms! Feel the burn indeed. In this variation, the cable pulley is in a low position. This changes the degree of stimulus at the bottom of the exercise range of motion.
This exercise can also be done with a straight bar
The High Overhead Tricep Extension is a nice finisher for your arms! Feel the burn indeed. In this variation, the cable pulley is in a high position. This changes the degree of stimulus at the top of the exercise range of motion.
This exercise can also be done with a straight bar
Like with most exercises, there is always a slight variation to refresh an exercise. Hammer curls are just that – making what was old – new again!
There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.
Machines do indeed have a place and function in developing a great body. The Machine Shoulder or ‘Military’ Press is no exception. For those new to exercising their shoulders and needing some additional guidance and support in learning the movement, the machine shoulder press can be a fantastic way to get those shoulders started!
This stretch will increase the flexibility in our hamstrings and lower back. It’s also a good stretch to continue doing over time to see whether your flexibility has increased!
To up the ante and intensity of the leg press – evolving to the single leg press makes for a great and challenging variation. You will lift drastically less weight due to halving the amount of muscles doing the exercise but it will feel like your single leg is doing twice as much! This exercise can be evolved further by the positioning of the foot on the plate. Lower will have more quad engagement and higher will be more glute and hamstring.
This exercise isn’t always going to be available to you in terms of equipment type and variations. Not all leg presses have space at the bottom of the foot plate where you can safely or functionally have your heels ro flex and extend the ankle. If you have access to a leg press that does have this – awesome! You’re in the right place!
This slow and controlled exercise will help strengthen all of the muscles in your upper back.
This piece of gym equipment is rarely used. Most people look at it not knowing exactly what to do with it so they just avoid it. Those who do use it are rarely using it for the correct reasons! However when there is an actual need and a purpose – it can be a very effective piece of equipment.
This exercise is an evolution of your standard dumbbell press. By placing the bench in an incline position, we get to put emphasis on the upper pectoral muscles. This is because we have changed the angle in which the muscles will contract in conjunction with gravity.
An evolution from the Bent Hollow Hold, this exercise is a more challenging position to hold your abdominals tight in. As you get more proficient and stronger with the movement, you can extend your legs and arms further.
This variation of the bench press is a fantastic way to get the upper muscle fibres of your chest muscles to get involved. It is important for you to keep those shoulders pinned back and down while doing it and to ensure that your elbows stay directly under the bar as you do this exercise.
One of the best exercises to target your triceps for two reasons. 1. Neutral grip (where palms face towards each other) in the lying down position allows you to effectively recruit the triceps, particularly the long head. 2. In the decline position the arms are overhead, which allows full contraction in the triceps as it is the only muscle head that attaches above the shoulder joint.
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Walking Bar Bell lunges are a fantastic exercise for developing your legs and also working on your ability to stabilise your movement. There are two minor variations for this exercise – continuous and pausing. If you are doing continuous, as your step up and out of the lunge, your previously rear leg does not touch the ground until it has stepped out in front to be the forward leg. In a pausing variation, the lunger will step up and out of the lunge with the previously rear foot being brought alongside the other foot grounded where a pause will take place and then the lunge forward will take place. This pause allows for a reset or refocus for the next movement. If you get tired or feel unstable doing continuous walking lunges – you should default back to pausing after each lunge/rep.