Effective Weight Lifting Exercises
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Weight lifting exercise for the beginner to advanced.
If you want to build muscle, your going to have to lift heavy weight using effective weight lifting exercise.
There's no getting around this. If you want to build muscle, you will need to apply the appropriate amount of resistance to your muscle.
You will need to use simple compound movements.
Compound movements are weight training exercises that use more than one muscle group to complete a lift. Free weights are dumbbells and barbells.
By using effective weight training exercise, free weights and compound movements, you force your body to work harder.
By forcing your body to work harder, you add more stress to the targeted and supporting muscles.
Remember to use proper form when lifting weight, especially heavy weight. Lifting heavy weight for the sake of lifting heavy will result in poor form which will lead to injuries. You don't want injuries.
If you are a beginner, I suggest you use a combination of free weights, machines and body weight exercises. In order to lift heavy, you need to establish the correct form and balance. This takes time, practise and patience.
Once you have established the correct form and balance, try adding more weight lifting exercises, especially free weight exercises.
If you are having trouble or not sure about certain weight lifting exercises, always ask for advice. Never attempt an exercise you are not sure about. Ask a gym employee for advice.
If you can't find a gym employee, ask one of the regulars. The regulars are usually more than happy to provide some guidance and help when it comes to weight lifting exercise.
Before going into a heavy weight lifting workout, make sure you are properly warmed up. Never attempt to lift heavy weights when you are cold. Lifting heavy weight when you are cold will result in injuries.
Always remember to include a warm up (5 to 10 minutes) using an aerobic activity, followed by 5 to 10 minutes of stretching in your weight lifting exercise routine.
Below is a list of some of my favourite weight lifting exercises:
Chest
Exercises
Flat Bench
press
Flat bench press
with dumbbells
Flat
bench dumbbell flyes
Incline bench press
Incline dumbbell press
Parallel bar dips
Decline dumbbell bench press
Incline dumbbell flyes
Dumbbell pullover
Flat Bench
Press
The bench press is one of the more popular weight lifting exercises among weight lifters. If I had a dime every time someone has asked me "how much can you bench?".......
The bench press can be a fantastic weight lifting exercise if it is performed properly. What you want to concentrate on is the muscle being worked and not on the weight being used.
I've seen too many weight lifters using incorrect form using too much weight, relying on the deltoids as opposed to the pecs. This leads to an over development of the deltoids and underdevelopment of the chest area.
This is not what you want, what you want is to perform the bench press the correct way in order to build full pectoral muscles.
Weight lifting exercise position
1. Lie back on the bench with your feet
firmly planted on the floor and back pressed firmly against the
padding.
2. Take a tight grip of the barbell
(overhand) with your thumbs roughly 3 feet (90cm) apart. Make sure that
your grip is balanced between both sides of your body. Once your grip is
set, press your shoulders down and back into the bench. This will push up
your pectoral girdle and allow for a much better stimulation.
3. Lift the bar from the rack.
Execution
1. Take the barbell from the rack and
lock your elbows at the top position. Lower the barbell to the nipple area
of the chest, slowly and under control, keeping your elbows away and
outward from the trunk of your body.
2. As the weight lowers, be sure not to
bounce the weight - very important - do not bounce the weight from the
chest. Lightly touch the chest and push the weight back up in a controlled
fashion. Beginners may find that the weight starts to fall forward or
backward or that the weight is rising unevenly because one arm is stronger
than the other. Don't worry too much about this and concentrate on the
movement itself. After a couple of weeks you will develop a groove and
this movement will be second nature.
Click here to see the bench press exercise illustration
Flat Bench Dumbbell
Press
This variation of the barbell bench press is an excellent weight lifting exercise for pecs. If you find you are going stale on the bench press, try using dumbbells, you'll be surprised at the results.
1. While seated on the edge of a flat
bench, grasp two dumbbells in an overhand grip.
2. Rest the dumbbells in an upright
position on the edge of your knees. Carefully lie on the flat bench
bringing the dumbbells to the sides of your torso at chest level. Make
sure to bring the dumbbells up simultaneously. Feet should be planted
firmly on the floor.
3. Slowly adjust the dumbbells with
your arms fully extended at right angles to the floor. Press the weight up
to the locked position. The dumbbells should be held directly over your
chest area, slightly touching each other with palms facing forward.
Execution
1. Slowly bend your arms and lower both
dumbbells in a slow, controlled fashion to your chest. The dumbbells
should be at the sides of your chest.
2. Slowly press the weight back up from
the sides of your chest to the starting position. Do not bounce the weight
from the chest. Keep you elbows out and away from the trunk of your
body.
3. Keep the movement fluent, slow, and
controlled.
Click here to see an illustration of the dumbbell bench press
Flat Bench Dumbbell
Fly
Dumbbell flyes are an excellent
isolation exercise for the chest.
Weight lifting exercise position
1. While seated on the edge of a flat bench, grasp two dumbbells in an overhand grip.
2. Rest the dumbbells in an upright position on the edge of your knees.
3. Carefully lie on the flat bench, bringing the dumbbells to the sides of your torso at chest level. Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor.
4. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing inward.
5. Elbows must remain flexed throughout the entire movement.
Execution
1. Slowly lower your arms out to the side of your body with your arms at right angles. The dumbbells should be slowly lowered in an arc like motion toward the floor until your chest is comfortably stretched.
2. At the bottom position of the exercise your hands should be parallel the trunk of your body. Raise and repeat. The elbows should be slightly bent throughout the whole movement and should not be altered from start to finish (imagine your arms wrapping around a large tree).
3. Keep the movement fluent, slow, and controlled
Click here to see an illustration of flat bench dumbbell flyes
Incline Bench
Press
This is an excellent weight lifting exercise for the upper pecs. But if the exercise is done incorrectly, the only muscles that will be developed are the front deltoids. A great upper chest weight lifting exercise.
Weight lifting exercise position
1. Lie back on an incline bench (35 to
45 degrees) with your feet firmly planted on the floor. Your back should
be pressed firmly against the padding.
2. Grip the barbell with your thumbs
roughly 3 feet (90 cm) apart. Make sure that the grip is balanced between
both sides of your body. Lift the bar from the rack.
Execution
1. Take the barbell from the rack and
lock your elbows at the top position. Keeping the arms away from the body,
lower the barbell to the upper chest area slowly and controlled.
2. Lightly touch the upper chest area
and push the weight back up in a controlled manner to the starting
position. Try and keep your eyes on the barbell at all times as this will
help out with balancing the weight and movement.
3. Keep the movement fluent, slow, and
controlled.
Click here to see an illustration of the inlcine bench press
Incline Dumbbell
Press
A variation of the inclince barbell press is the incline dumbbell press. This is a great exercise to do if your lagging on the incline press or looking for something new to try:
Weight lifting exercise position
1. While seated in an incline bench, grasp two dumbbells in an overhand grip.
2. Rest the dumbbells in an upright position on the edge of your knees.
3. Carefully lie on the incline bench, bringing the dumbbells to the sides of your torso at chest level. Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor.
4. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing forward.
Execution
1. Slowly bend you arms and lower both dumbbells in a slow, controlled fashion to your chest. The dumbbells should be at the sides of your chest.
2. Lower the dumbbells to a position where you feel a comfortable stretch.
3. Slowly press the weight back up from the sides of your chest to the starting position. Do not bounce the weight from the chest. Keep you elbows out and away from the trunk of your body.
4. Keep the movement fluent, slow, and controlled.
Click here to see an illustration of the dumbbell incline press
Parallel Bar
Dips
Weight lifting exercise position
1. Support your body at straight arm's
length.
2. Keep your back straight, torso
straight, knees flexed, and feet behind you.
Execution
1. Lower your body to a point where you
feel a comfortable stretch.
2. Slowly push your torso upward back
to the starting position.
3. Keep the movement fluent, slow, and
controlled.
Click here to see an illustration of the dip exercise
Decline Dumbbell
Press
Weight lifting exercise position
1. Grab a pair of dumbbells and position yourself on the decline bench (This will take some practice so start light). While on the decline bench, grasp two dumbbells in an overhand grip.
2. Rest the dumbbells in an upright position on the edge of your knees.
3. Carefully lie on the flat bench, bringing the dumbbells to the sides of your torso at chest level. Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor.
4. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing forward.
Execution
1. Slowly bend you arms and lower both dumbbells in a slow, controlled fashion to your chest. The dumbbells should be at the sides of your chest.
2. Slowly press the weight back up from the sides of your chest to the starting position. Do not bounce the weight from the chest. Keep you elbows out and away from the trunk of your body.
3. Keep the movement fluent, slow, and controlled.
Click here to see an illustration and complete description of the decline dumbbell bench press
Incline Dumbbell
Flyes
Weight lifting exercose position
1. While seated on the edge of an incline bench, grasp two dumbbells in an overhand grip.
1. Rest the dumbbells in an upright position on the edge of your knees.
2. Carefully lie on the incline bench, bringing the dumbbells to the sides of your torso at chest level. Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor.
3. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing inward.
4. Elbows must remain flexed throughout the entire movement.
Execution
1. Slowly lower your arms out to the side of your body with your arms at right angles. The dumbbells should be slowly lowered in an arc like motion toward the floor until your chest is comfortably stretched.
2. At the bottom position of the exercise your hands should be parallel the trunk of your body. Raise and repeat. The elbows should be slightly bent throughout the whole movement and should not be altered from start to finish (imagine your arms wrapping around a large tree).
3. Keep the movement fluent, slow, and controlled
Click here to see an illustrations and description of the incline dumbbell fly
Dumbbell
Pullover
Click here to see an illustration and description of the dumbbell pullover
Cable Cross
Overs
Click here to see an illustration and description of the cable cross over
Exercises
Bent over
rowing
Wide grip
chins
Lat machine pull
downs
Low cable pulley
rows
One arm dumbbell
rows
Dead lifts
Shrugs
Good mornings
Hyperextensions
T bar rowing
Dumbbell Deadlift
Bent over
rowing
This weight lifting exercise is a pure muscle building exercise. This one's a must if you want to build a thick powerful back.
Weight lifting exercise position
1. This exercise can be done while on a
block or bench. Grab a barbell with your hands placed about 24" (60cm)
apart and remove the bar from the racks.
2. Place your feet at shoulder width
and keep them flat on the ground.
3. Slowly bend forward at the hips
keeping your back flat.
4. Slightly bend your knees and keep
your head as high as possible. Remember to keep your torso parallel to the
floor and keep your lower back flat and your butt thrust outward.
Execution
1. In a controlled fashion, pull the
bar upwards until you touch the lower part of your rib cage.
2. Lower the weight until your arms are
straight. Repeat the movement without letting the bar rest on the
bench.
3. Keep the movement fluent, slow, and
controlled.
Click here to see the barbell bent over row illustration
Wide grip
chins
A classic back builder. Always remember to do your chins!
Weight lifting exercise position
1. Grasp an overhead bar using an
overhand grip (palms down) at least one foot wider than your shoulders on
each side. Keep your back straight and legs slightly bent at the bottom
position.
Execution
1. Pull your body upward in a vertical
line, keeping your elbows back. Gently pull upwards to either your chin or
neck area making sure the bar is directly in front of you.
2. Gently lower your body down until
your arms are straight and repeat.
3. Keep the movement fluent, slow, and
controlled.
Click here to see an illustration of the wide grip chin up
Lat Machine Pull
downs
A variation of the chin up. For those of you who have a hard time doing chin ups, this exercise will be a great substitute.
Weight lifting exercise position
1. Stand in front of a lat pull down apparatus and grasp the bar using an overhand grip at least one foot wider than your shoulders on each side.
2. Sit down with your feet firmly planted on the floor with your body straight and thighs secured underneath the thigh pads.
3. Slightly arched your torso. Keep your body straight and rigid throughout the whole movement.
4. Hold the bar overhead with your arms at full extension.
Execution
1. In a controlled fashion, pull the bar down in front of your head until you gently touch the upper chest area. Pause.
2. Slowly bring the bar back to the starting position. until your arms are straight.
3. Keep the movement fluent, slow, and controlled.
Click here to see an illustration of the lat machine pull down
Low pulley cable
rowing
Weight lifting exercise position
1. Grasp the seated pulley handles with palms facing inward. 2. Slowly straighten your arms, sit down and secure your feet firmly on the feet apparatus.
3. Make sure your knees are slightly bent in the start position with your back straight. 4. Slightly lean forward.
Execution
1. Pull the cable horizontally into your mid section while keeping your back straight. Keep your elbows close to your body and pull your arms back. Hold for a second and slowly allow your arms to straighten, slowly stretching your lats. Repeat the movement.
2. Keep the movement fluent, slow, and controlled.
Click here to see an illustration of the cable row seated
Single arm dumbbell
rowing
Weight lifting exercise position
1. Using a flat bench, grasp a dumbbell with your left hand.
2. Rest your right knee on the flat bench. Balance your body using your free arm.
3. Bend forward at the hips.
4. Your torso should be parallel to the floor keep and your lower back flat.
Execution
1. Pull the dumbbell up in a vertical line into your mid section keeping your elbows in close to your torso. 2. Slowly lower the dumbbell until your arm is fully extended, fully stretching your lats. Repeat movement.
3. Keep the movement fluent, slow, and controlled.
4. Repeat movement with your right hand.
Click here to see an illustration of the one arm dumbbell row
Dead lifts
At true power weight lifting exercise!
Weight lifting exercise position
1. Standing in front of a barbell with
your feet under the bar, grasp the barbell in an alternate grip (one hand
under grip, one hand over grip) with your hands roughly 2 feet apart. Bend
over the bar keeping your back straight, knees slightly bent, head up and
thrusting your butt out.
Execution
1. Without bending your arms, lift the
weight from the floor until your body is completely upright. Lower the
weight to the floor and repeat the movement.
2. Keep the movement fluent, slow, and
controlled.
Click here to see an illustration of the dead lift
Shrugs
This exercise is used to build the trapezius muscle. A well developed trapezius muscle gives your upper back that powerful "triangular" look.
Weight lifting exercise position
1. Stand straight with your feet
planted firmly with a shoulder width stance. Your knees should be slightly
bent.
2. Grasp a barbell with your hands
spaced shoulder length apart. Keep the bar held at straight arms length
with a slight bend in your arms.
Execution
1. Raise the barbell upwards toward the
ears, as high as possible and rotate them backwards and down. Repeat. This
exercise can be performed with dumbbells or a universal machine bench
press.
2. Keep the movement fluent, slow, and
controlled.
Click here to see an illustration of the dumbbell shrug
Good
mornings
This is a great exercise for the lower back.
Weight lifting exercose position
1. Place a light barbell across the back of your shoulders. Keep your feet firmly planted on the floor and spaced roughly shoulder length apart.
Execution
1. Lean forward at the waist. Keep your knees locked, back flat and straight, and head up. Bend forward as far as possible (stop bending if you start feeling uncomfortable). Straighten up and repeat.
2. Keep the movement fluent, slow, and controlled.
Click here to see an illustrations and description of good mornings
Hyperextensions
Weight lifting exercise position
1. Place your legs and hips downwards on the apparatus with your body turned around facing the floor.
2. Your upper body should be free to rise up and down. Either place your hands behind your head or in front of your body in a crossed position.
Execution
1. Lower the trunk of your body towards the floor.
2. Rise until your body is in a straight line. Lower and repeat.
3. Keep the movement fluent, slow, and controlled.
Click here to see an illustration and description of hyperextensions
T bar rows
Position
1. Keep your feet firmly planted on the platform and bend forward at the hips keeping your back flat and knees bent.
2. Grasp the lever/T-bar with both hands.
3. Keep your head as high as possible and keep your torso parallel to the floor.
4. Fully extend your arms.
Execution
1. Pull the lever/T-bar until it touches your chest remembering to keep your torso parallel to the ground.
2. Slowly lower the lever/bar until your arms straight. Repeat movement.
3. Keep the movement fluent, slow, and controlled.
Click here to see an illustration
Dumbbell
Deadlift
Click here to see an illustration and description of the dumbbell deadlift
Exercises
Press behind
the neck
Seated
dumbbell press
Side
lateral raises
Alternate front dumbbell raises
Bent over laterals
Arnold presses
Press Behind the
Neck
A good shoulder builder. If you prefer to do these to the front, simply bring the barbell to the front instead of the back.
Weight lifting position
1. Sitting down on a bench with back support and special supports. Press your back firmly against the padding for support.
2. Grasp a barbell with your hands spaced a little wider than shoulder width. Keep your back and head straight with your feet firmly planted on the floor.
3. Take the weight off the rack and press the bar directly over your head in a vertical line.
Execution
1. Slowly lower the bar behind your head to just below the ears.
2. Push the bar back up without bounding the weight. Remember to keep the back straight and flat (no arching) Repeat the movement.
3. Keep the movement fluent, slow, and controlled.
Click here to see an illustration of the press behind the neck
Seated dumbbell
presses
I recommend that you use a bench with back support for this exercise.
Weight lifting exercise position
1. In a seated position with your feet
firmly planted on the floor, grasp two dumbbells with both hands.
2. Curl the weight up to the shoulder
area. Hold the dumbbells at shoulder level. Keep your back straight and
your head up.
3. Make sure you rotate your palms so
they are facing forward.
Execution
1. In a controlled fashion, press the
dumbbells simultaneously upwards to the overhead position. The dumbbells
should lightly touch each other at the top position. Do not arch the back.
Slowly lower the weight down and repeat the movement.
2. Keep the movement fluent, slow, and
controlled.
Click here to see an illustration of the seated dumbbell press
Side lateral
raises
A great isolation exercise for the shoulders.
Weight lifting exercise position
1. This exercise can be performed standing or seated.
2. With both hands, grasp the dumbbells with the palms facing each other. The arms must be bent in order to stress the lateral deltoids.
If you are standing, make sure your feet are firmly planted on the floor spaced evenly at a little less than shoulder length. If you are seated, make sure your feet are firmly planted on the floor and the ankles almost touching each other.
Execution
1. Keeping elbows slightly bent, raise the dumbbells in an arc from the side of your body to level with your head. Slowly lower the dumbbells back to the start position. Repeat movement.
2. Keep the movement fluent, slow, and controlled.
Click here to see an illustration of the dumbbell lateral raise
Alternate Front Dumbbell
Raise
Click here for the alternate front dumbbell raise
Bent Over Dumbbell
Laterals
Click here for the bent over dumbbell laterals
The Arnold Press
Click here for the Arnold press
Single Arm Dumbbell Lateral
Raise
Click here to see an illustration and description of the single arm dumbbell lateral raise
Single Side Cable
Lateral
Click here to see an illustration and description of the single side cable lateral
Exercises
Squats
Leg press
Leg
extensions
Hack squats
Dumbbell
lunges
Dumbbell squat
Squats
Squats must be performed if you want to build large, powerful legs.
Weight lifting exercise position
1. Take a barbell from a squat rack and hold it at the
back of your neck with your hands on the bar. Keep you back and head
straight. Your feet should be spaced at shoulder width. If you
cannot squat flat footed, try placing a two by four block of wood
under your heel to improve balance.
2. Grasp the bar with your hands spaced slightly wider
than shoulder width apart.
3. The bar should be resting comfortably across your
trapezius muscle.
Execution
1. In a controlled fashion, slowly squat down until
your knees are parallel to the floor. Remember not to bounce at the
bottom of the movement.
2. Slowly straighten your legs and return to the start
position. Keep your head level at all times.
3. Keep the movement fluent, slow, and controlled.
Click here to see an illustration of the squat technique
Leg press
The leg press is a fantastic mass builder.
Weight lifting exercise position
1. While seated on a leg press, place your feet about
1 feet (30 cm) apart under the leg press plate. Your buttocks should
be supported on the seat and your back pressed firmly against back
rest.
2. Your head should be straight and slightly angle
your toes outward.
3. Grasp the handles and unhook the weight making sure
your legs are ready to perform the lift.
Execution
1. Slowly bend your legs, allowing your knees to
travel towards your chest.
2. Once your knees are at roughly 90 degrees, press
your legs upwards until they are straightened.
3. Keep the movement fluent, slow, and controlled.
Click here to see an illustration of the leg press
Leg extensions
The leg extension is a great isolation exercise for the quadricep muscle.
Weight lifting exercise position
1. Sit on the leg extension with your back firmly on the back rest.
2. Press the back of your knees firmly against the edge of the seat.
3. The leg extension pads should be set just above your ankles. Place your ankles under the extension pads. Keep your head level and place your hands on the grips.
Execution
1. Slowly raise the weight by extending both legs upwards to the straightened position. Do not jerk the weight up.
2. Hold this position for one second. Slowly lower the weight back to the start position. Repeat movement.
3. Keep the movement fluent, slow, and controlled.
Click here to see an illustration of the leg extension
Hack squats
Weight lifting exercise position
1. Firmly plant your feet on the hack apparatus. Keep your back straight and flat against the hack rest with your trapezius muscles under the shoulder pads.
2. Place your hands on the hack handles. Keep your head level.
3. Slightly angle your toes outward.
Execution
1. Slowly bend your knees bringing your upper body downward.
2. When your knees are at 90 degrees, slowly push your body upwards back to the start position. Repeat the movement.
3. Keep the movement fluent, slow, and controlled.
Click here to see an illustration of the hack squat
Dumbbell lunges
Click here to see an illustration and description of the dumbbell lunge
Dumbbell squat
Click here to see an illustration and description of the dumbbell squat
Sissy Squat
Click here to see an illustration and description of the sissy squat
Exercises
Lying leg curls
Stiff legged dead
lifts
Dumbbell
stiff legged deadlifts
Lying leg curl
Weight lifting exercise position
1. Lying face down on a leg curl machine, hook your heels under the leg curl pad and grab hold of the handles.
Execution
1. In unison, curl your legs upwards until you cannot go any further. Hold for a second and slowly extend your legs back out. Do not bounce the weight at the bottom.
Click here to see an illustration of the leg curl
Stiff legged dead
lifts
This is an excellent hamstring builder if done properly. Concentrate on form and you'll be well rewarded with well developed hamstrings.
Weight lifting exercise position
1. You can either perform this exercise on a bench or
block. Standing on a bench, grab a light barbell and hold in the
arms down position. Keep your back straight and head level.
Execution
1. Keep your knees slightly bent and buttocks out.
2. Slowly bend at the waist while lowering the bar
past your knees.
3. You should feel a slight stretch in your hamstrings
and glutes.
4. Slowly raise the bar upwards back to the starting
position. Remember to squeeze your buttocks and hamstrings on the
way up.
5. Always keep your back straight and keep the weight
moderate on this exercise.
6. Keep the movement fluent, slow, and controlled.
Click here to see an illustration of the stiff leg dead lift
Dumbbell stiff leg dead
lifts
Click here to see an illustration of the dumbbell stiff leg dead lift
Exercises
Standing calf raises
Seated calf
raises
Leg press calf extensions
Standing one
legged calf raises
Standing calf
raises
Standing calf raises are fantastic for building large, diamond shaped calves.
Weight lifting exercise position
1. Standing upright, place your toes on the apparatus
platform. Ensure that you are on the balls of your feet at the edge
of the apparatus platform.
2. Slowly drop your heels as far as they can go.
3. Place your hands on the shoulder pads.
Execution
1. Rise up as high as possible on the balls of your
toes without excessive knee bending.
2. Slowly lower your heels as far as possible. Do not
bounce at the bottom of the movement. Repeat.
3. Keep the movement fluent, slow, and controlled.
Click here to see an illustration of the standing calf raise
Seated calf
raises
Weight lifting exercise position
1. Sit down on the apparatus and place the balls of your feet on the platform with your knees under the pads.
2. Grasp the handles.
3. Unhook the safety latches for the weight.
4. Slowly drop your heels as far down as they can go.
Execution
1. Raise your heels until your calves are fully contracted.
2. Slowly lower your heels and repeat movement.
3. Keep the movement fluent, slow, and controlled.
Click here to see an illustration of the calf raise seated
Leg press calf
extensions
Weight lifting exercise position
1. While seated on a leg press, place you're the balls of your feet about 1 feet (30 cm) apart under the leg press plate. Your buttocks should be supported on the seat and your back pressed firmly against back rest. 2. Keep head should be straight and your slightly angel your toes outward.
Execution
1. Allow your heels to drop as far as possible.
2. Raise your heels until your calves are fully contracted.
Standing one legged calf
raises
Weight lifting exercise position
1. Stand on the edge of stairs or a block, with the balls of your left foot at the edge.
2. Slowly drop your heel as far down as it can go.
3. Place your hands on a wall to stabilize your body
Execution
1. Raise your body as high as possible on the ball of your left foot.
2. Slowly lower your heel back to the start position. Repeat the movement.
3. Repeat for the right foot.
Donkey Calf
Raise
Click here to see an illustration of the donkey calf raise
Exercises
Standing barbell curls
Seated alternate
dumbbell curls
Concentration curls
Preacher
curl
Incline dumbbell curl
Standing dumbbell
curls
Standing barbell
curls
Weight lifting exercise position
1. Standing upright, grab a barbell using an
underhanded grip.
2. Hold the bar in the arms down position. Hold the
bar slightly wider than shoulder width.
3. Keep your feet close together with your back
straight and head level. Keep your arms close to your body.
4. The bar should be resting across the thighs.
Execution
1. Curl the weight up in a controlled fashion until
the bar is under your chin. Pause for a second and slowly lower the
bar until your arms are fully extended in the arms down position.
Repeat the movement.
2. Keep the movement fluent, slow, and controlled.
Click here to see an illustration of standing barbell curl
Seated alternate dumbbell curl
Weight lifting exercise position
1. Using a bench, sit with your back straight and feet
firmly planted on the floor. Grab a pair of dumbbells using an
underhand grip and hold in the arms down position.
Execution
1. Slowly curl one dumbbell up towards your shoulder,
pause and slowly lower it. As you lower the dumbbell, curl the other
arm upwards. Do not swing the dumbbells up with any added body
motion.
2. Keep the movement fluent, slow, and controlled.
3. This exercise may seem confusing at first but with
practise, it will be second nature.
Click here to see an illustration of the seated alternate dumbbel curl
Concentration
curl
Weight lifting exercise position
1. Sit at the end of a flat bench. Rest one elbow on the inside of your thigh and the non exercising hand on your free leg. Keep your feet flat on the floor.
Execution
1. Exercise one arm at a time. Holding a light dumbbell, curl the straight arm upward slowly until your arm is at it's flexed position. Slowly lower the dumbbell back to the start position. Raise and repeat. Immediately after training one arm, train the other in the same manner.
Click here to see an illustration of the concentration curl
Preacher curl
Weight lifting exercise position
1. While seated on a preacher bench, hold your arms over the pad, keeping your back straight and head level.
2. Grasp a barbell in an underhand grip and extend your arms.
Execution
1. Curl your arms up to your chin and then slowly extend your arms back down. Do not bounce the weight at the bottom portion of the movement. Raise and repeat.
2. Keep the movement fluent, slow, and controlled.
Click here to see an illustration of the preacher curl
Incline dumbbell
curl
Weight lifting exercise position
1. Lie back on an incline bench that is set at about 45 degrees. Keep your back on the bench and back flat on the bench. Ensure that your feet are flat on the floor.
2. Hang your arms at your sides holding the dumbbells in an underhand grip.
Execution
1. Hold two dumbbells in the arms down position. Keep your head back on the bench and curl both dumbbells up to your shoulder level. Remember to keep your buttocks on the bench. As soon as the dumbbells reach shoulder level, slowly lower the weight and repeat.
2. Keep the movement fluent, slow, and controlled.
Click here to see an illustration and description of the incline dumbbell curl
Standing alternate dumbbell
curl
weight lifting exercise position
1. In a standing position, keep you feet about 18" (45 cm) apart. Your back should be straight and your head level.
This is just like the seated alternate dumbbell curl but your standing up.
2. Grasp the dumbbells using an underhand grip.
3. The dumbbells should be at your sides with your arms fully extended.
Execution
1. Slowly curl one dumbbell up towards your should, pause and slowly lower it. As you lower the dumbbell, curl the other arm upwards. Do not swing the dumbbells up with any added body motion.
2. Keep the movement fluent, slow, and controlled.
3. This exercise may seem confusing at first but with practise, it will be second nature.
Click here to see an illustration and description of the standing alternate dumbbell curl
Flat Bench Lying Dumbbell
Curl
Click here to see an illustration of the flat bench lying dumbbell curl
Under Grip Close Hand Chin
Up
Click here to see an illustration of the under grip close hand chin up
Exercises
Close grip bench press
Lying triceps
extensions
Standing cable press downs
Seated
over head barbell extensions
Triceps kick
backs
Triceps bench dips
Overhead rope
extensions
One
arm dumbbell extensions
Close grip bench
press
A great mass building weight lifting exercise for the triceps.
Weight lifting exercise position
1. Lie face up on a flat bench. Plant your feet firmly
on the ground and keep your back flat against the bench.
2. Grasp a bar with a narrow grip so that your hands
are about 2" to 3" (5 to 9 cm) apart.
3. Arms should be fully extended and palms should be
facing forward.
Execution
1. Keeping your elbows close to your body, slowly
lower the weight slowly to your chest. Lightly touch your chest and
push upward. Do not bounce the weight. Repeat the movement.
2. Keep the movement fluent, slow, and controlled.
Click here to see an illustration of the close grip bench press
Lying triceps
extensions
A fantastic triceps exercise!
Weight lifting exercise position
1. Grasp a barbell or an E-Z curl bar using an
overhand grip with hands less than shoulder width apart.
2. On a flat bench, lie on your back with your feet
firmly planted on the ground and your back flat against the
bench.
3. The bar should be should be directly over your head
and your arms fully extended.
Execution
1. Keeping your upper arms straight and fixed, slowly
bend your elbows and lower the bar to your forehead. You should be
almost touching your forehead.
2. Using your triceps, push the weight back up to the
starting position. Repeat the movement.
3. Keep your elbows in at all times.
4. When your finished the movement, you can either sit
up with the weight or drop it to the floor while you are lying on
the bench. It will take a little practise but you'll get it.
Click here to see an illustration of the lying tricep extension
Standing cable press
downs
Weight lifting exercise position
1. Attach either an angled bar or straight lat bar to the overhead pulley.
2. In an upright position, plant your feet firmly on the floor. Keep your feet close together, knees slightly bent, and back straight.
3. Grasp the bar in an overhand grip with your hands 2 to 8 inches (5 to 20 cm) apart.
4. Pull the bar down far enough to allow your upper arms to rest against the sides of your body. Your elbows should be rigid against the side of your body
Execution
1. With both hands on the bar, press downwards until the arms are straight. Only use your lower arms. 2. Slowly return, and repeat. Keep your elbows close to your body at all times.
3. Keep the movement fluent, slow, and controlled.
Click here to see an illustration of the standing cable press down
Seated overhead barbell
extensions
Weight lifting exercise position
1. While seated, grab a barbell in an overhand grip with your hands spaced about 8" to 10" apart.
2. Press the weight directly over your head.
3. Your arms should be fully extended over your head.
Execution
1. Slowly bend your elbows and allow the weight to come down just below the back of your head. Once you feel a comfortable stretch in your triceps, raise the weight back up. Remember to keep your arms vertical at all times.
2. Keep the movement fluent, slow, and controlled.
Click here to see an illustration of the overhead barbell extension
Bent over triceps kick
backs
Weight lifting exercise position
1. Grasp a dumbbell using an overhand grip. 2. Bend forward at the hips and over so that your torso is parallel to the floor. Keep your feet firmly planted on the floor with your free hand holding on to a bench or rail.
3. Press your upper working arm firmly against the side of your body.
4. One foot should be in front of the other
Execution
1. Slowly raise your arms backwards, extending it straight. Keep your upper arm in line with your torso and parallel to the floor.
2. Once the arm is extended, hold the position for a moment and then lower the weight back to the start position. Repeat the movement
3. Reverse the working arm once you complete the first set.
4. Keep the movement fluent, slow, and controlled.
Click here to see an illustration and description of the standing triceps kick back
Triceps bench
dip
Weight lifting exercise position
1. Stand between two flat benches that are roughly 3 feet apart.
2. Place your hands on the edge of one bench and place your heels on the other. You hands and feet should be shoulder width apart.
3. Extend your arms completely
Execution
1. Slowly bend your arms until your body is lowered between the benches. Slowly push back up to the start position. Repeat the movement.
2. Keep the movement fluent, slow, and controlled.
Overhead rope
extensions
Weight lifting exercise position
1. Attach a rope to the overhead cable pulley.
2. Stand with your facing the pulley.
3. Place one foot in front of the other with your forward foot flat on the ground and the other with the heel raised.
4. Grasp the rope with an overhand grip, and bend slightly at the hips.
5. Keep your elbows in line with your ears.
Execution
1. Slowly extend the lower part of your arms forward.
2. Hold the extended position for ½ second.
3. Slowly bring your arms back to the starting position. Repeat the movement.
4. Make sure that you bend only your elbows keeping your upper arms motionless.
5. Keep the movement fluent, slow, and controlled.
Click here to see an illustration and description of the overhead rope extension
One arm dumbbell
extensions
Click here to see an illustration and description of the one arm dumbbell extension
Seated Triceps Dumbbell
Extension
Click here to see an illustration of the seated triceps dumbbell extension
Exercises
Crunches
Knee ups
Hanging leg
raise
Incline knee raises
Incline sit
ups
Roman chair sit ups
Crunches
Weight lifting exercise position
1. Lie on the floor with your arms across your chest or your hands clasped behind your head.
2. Keep your feet on the floor or raise them.
Execution
1. Tighten your abs and slowly curl your shoulders up off the floor.
2. Curl your shoulders up toward your knees until your shoulder blades come one to two inches off the floor.
3. Hold this position for a second before slowly returning to the starting position.
4. Repeat.
Click here to see the abdominal crunch exercise illustration
Knee ups
Weight lifting exercise position
1. Sit on the edge of a flat bench and place your hands behind your buttocks. Lean back until your body is at a 45 degree angle.
2. Extend your legs until they are almost straight.
Execution
1. Slowly pull your knees to your chest. Return to the start position.
2. Keep the movement fluent, slow, and controlled.
Hanging leg
raise
Weight lifting exercise position
1. Grasp the handles of the leg raise apparatus to support your body.
2. Hang your body straight down.
3. Keep your knees slightly bent throughout the entire movement.
Execution
1. Raise your legs until they are just past parallel to the floor, lower and repeat. Do not swing your body. For those who are unable to perform this exercise with straight legs, try bending your knees and tucking them into the waist at each repetition. Remember to try and point your toes downward. After a few weeks, you will be able to do this exercise with straight legs.
2. Keep the movement fluent, slow, and controlled.
Click here to see an illustration
Incline knee
raises
Weight lifting exercise position
1. Lie back on an incline bench, and hold on to the top bars (or suitable place). Keep your legs straight and back flat on the bench.
Execution
1. Raise your legs, bending at the knees as they raise and slowly lower your legs back down to the straight leg position. Repeat.
2. Keep the movement fluent, slow, and controlled.
Click here to see an illustration and description of the incline knee raise
Incline sit ups
Weight lifting exercise position
1. Lie back on an incline board set at an angle of your choosing. Hook your feet under the pad to secure your body. Keep your knees slightly bent. You can either place your hands behind your head or crossed in front of your body.
Execution
1. Slowly curl your body upwards to your knees and slowly descend back down.
2. Keep the movement fluent, slow, and controlled.
Click here to see an illustration
Roman chair sit
ups
weight lifting exercise position
1. Hook your feet under the pad and get a comfortable position in the chair. Make sure your legs are anchored under the foot pad.
Execution
1. Slowly allow the trunk of your body to sink below parallel, than raise back up to the starting position.
2. Keep the movement fluent, slow, and controlled.
Always remember to use proper form on each weight
lifting exercise.
Click here to see an illustration and description of roman chair sit ups
Exercises
Reverse barbell curl
Reverse barbell
curls Click here to see an illustration and description of
the reverse barbell curl
Wrist curls Click here to see an illustration and description of
the wrist curl
Reverse wrist
curls Click here to see an illustration and description of
the reverse wrist curl
Wrist
curl
Reverse wrist curl