These exercises are mostly links and references to the www.bodybuilding.com website. Please check the original site for more detailed info and goodies.

Showing 166-180 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Calves		Calf Press ["Machine Calf Raise"," Toe Press"](not set)102Beginner0Push1) Adjust the seat so that your legs are only slightly bent in the start position. The balls of your feet should be firmly on the platform.<br /> 2) Select an appropriate weight, and grasp the handles. This will be your starting position.<br /> 3) Straighten the legs by extending the knees, just barely lifting the weight from the stack. Your ankle should be fully flexed, toes pointing up. Execute the movement by pressing downward through the balls of your feet as far as possible.<br /> 4) After a brief pause, reverse the motion and repeat. <br />   http://www.bodybuilding.com/exercises/detail/view/name/calf-press
  
Calves		Calf Press On The Leg Press Machine ["Calf Press"," Calf Raises Performed on Leg Press Machine"](not set)102Beginner0Push1) Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.<br /> 2) Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you without locking your knees. (<br /> Note:<br /> In some leg press units you can leave the safety bars on for increased safety. If your leg press unit allows for this, then this is the preferred method of performing the exercise.) Your torso and the legs should make perfect 90-degree angle. Now carefully place your toes and balls of your feet on the lower portion of the platform with the heels extending off. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.<br /> 3) Press on the platform by raising your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.<br /> 4) Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> Be very cautious as you place the feet in the bottom part of the platform as if you slip and the safety bars are not locked then you could suffer a serious accident.<br /> <br /> Variations:<br /> You can perform this exercise one leg at a time.<br />   http://www.bodybuilding.com/exercises/detail/view/name/calf-press-on-the-leg-press-machine
  
Calves		Calf Raise On A Dumbbell ["Single Calf Raise"](not set)42Intermediate0Push1) Hang on to a sturdy object for balance and stand on a dumbbell handle, preferably one with round plates so that it rolls as in this manner you have to work harder to stabilize yourself; thus increasing the effectiveness of the exercise.<br /> 2) Now roll your foot slightly forward so that you can get a nice stretch of the calf. This will be your starting position.<br /> 3) Lift the calf as you roll your foot over the top of the handle so that you get a full extension. Exhale during the execution of this movement. Contract the calf hard at the top and hold for a second. <br /> Tip:<br /> As you come up, roll the dumbbell slightly backward.<br /> 4) Now inhale as you roll the dumbbell slightly forward as you come down to get a better stretch.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can also do these standing on the head of the dumbbell, using a large dumbbell that is wider.<br /> Standing Calf Raises/
/ Standing Dumbbell Calf Raise		  http://www.bodybuilding.com/exercises/detail/view/name/calf-raise-on-a-dumbbell
  
Calves		Calf Raises - With Bands (not set)(not set)12Beginner0Push1) Grab an exercise band and stand on it with your toes making sure that the length of the band between the foot and the arms is the same for both sides.<br /> 2) While holding the handles of the band, raise the arms to the side of your head as if you were getting ready to perform a shoulder press. The palms should be facing forward with the elbows bent and to the sides. This movement will create tension on the band. This will be your starting position.<br /> 3) Keeping the hands by your shoulder, stand up on your toes as you exhale and contract the calves hard at the top of the movement.<br /> 4) After a one second contraction, slowly go back down to the starting position.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> There are multiple ways to perform calf raises. You can use dumbbells, barbells or various machines.<br /> Standing Barbell Calf Raise/
/ Standing Dumbbell Calf Raise		  http://www.bodybuilding.com/exercises/detail/view/name/calf-raises-with-bands
  
Calves		Calf Stretch Elbows Against Wall (not set)(not set)02Beginner0Static1) Stand facing a wall from a couple feet away.<br /> 2) Lean against the wall, placing your weight on your forearms.<br /> 3) Attempt to keep your heels on the ground. Hold for 10-20 seconds. You may move further or closer the wall, making it more or less difficult, respectively.<br />   http://www.bodybuilding.com/exercises/detail/view/name/calf-stretch-elbows-against-wall
  
Calves		Calf Stretch Hands Against Wall (not set)(not set)02Beginner0Static1) Stand facing a wall from several feet away. Stagger your stance, placing one foot forward.<br /> 2) Lean forward and rest your hands on the wall, keeping your heel, hip and head in a straight line.<br /> 3) Attempt to keep your heel on the ground. Hold for 10-20 seconds and then switch sides.<br />   http://www.bodybuilding.com/exercises/detail/view/name/calf-stretch-hands-against-wall
  
Traps		Calf-Machine Shoulder Shrug ["Machine Shoulder Shrug"," Shrug on Calf Machine"](not set)102Beginner0Pull1) Position yourself on the calf machine so that the shoulder pads are above your shoulders. Your torso should be straight with the arms extended normally by your side. This will be your starting position.<br /> 2) Raise your shoulders up towards your ears as you exhale and hold the contraction for a full second.<br /> 3) Slowly return to the starting position as you inhale.<br /> 4) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can use dumbbells, barbells, smith machines and pulley machines to perform shrugging motions.<br /> Barbell Shrug Behind The Back/
/ Dumbbell Shrug/
/ Smith Machine Upright Row		  http://www.bodybuilding.com/exercises/detail/view/name/calf-machine-shoulder-shrug
  
Calves		Calves-SMR ["Foam Roll Calves"](not set)80Intermediate0Static1) Begin seated on the floor. Place a foam roller underneath your lower leg. Your other leg can either be crossed over the opposite or be placed on the floor, supporting some of your weight. This will be your starting position. <br /> 2) Place your hands to your side or just behind you, and press down to raise your hips off of the floor, placing much of your weight against your calf muscle. Roll from below the knee to above the ankle, pausing at points of tension for 10-30 seconds. Repeat for the other leg.<br />   http://www.bodybuilding.com/exercises/detail/view/name/calves-smr
  
Quadriceps		Car Deadlift ["Deadlift Apparatus"][7,8,9,11,15]111Intermediate1Pull1) This event apparatus typically has neutral grip handles, however some have a straight bar that you can approach like a normal deadlift. The apparatus can be loaded with a vehicle or other heavy objects such as tractor tires or kegs. <br /> 2) Center yourself between the handles if you are a strong squatter, or back a couple inches if you are a strong deadlifter. You feet should be about hip width apart. Bend at the hip to grip the handles. With your feet and your grip set, take a big breath and then lower your hips and flex the knees.<br /> 3) Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. As the weight comes up, pull your shoulder blades together as you drive your hips forward. <br /> 4) Lower the weight by bending at the hips and guiding it to the floor.<br /> Rickshaw Deadlift  http://www.bodybuilding.com/exercises/detail/view/name/car-deadlift
  
Shoulders		Car Drivers (not set)[7]22Beginner0Push1) While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you. This will be your starting position. <br /> 2) Initiate the movement by rotating the plate as far to one side as possible. Use the same type of movement you would use to turn a steering wheel to one side. <br /> 3) Reverse the motion, turning it all the way to the opposite side. <br /> 4) Repeat for the recommended amount of repetitions. <br /> Front Plate Raise http://www.bodybuilding.com/exercises/detail/view/name/car-drivers
  
Adductors		Carioca Quick Step (not set)[5,5,6,8,9,14]00Beginner0None1) Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.<br /> 2) With your right foot, quick step behind and pull the knee up.<br /> 3) Fire your arms back up when you pull the right knee, being sure that your knee goes straight up and down. Avoid turning your feet as you move and continue to look forward as you move to the side.<br />  http://www.bodybuilding.com/exercises/detail/view/name/carioca-quick-step
  
Lower Back		Cat Stretch ["Back Stretch"][12,15]00Beginner0Static1) Position yourself on the floor on your hands and knees.<br /> 2) Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.<br /> 3) Hold for 15 seconds.<br />   http://www.bodybuilding.com/exercises/detail/view/name/cat-stretch
  
Lats		Catch and Overhead Throw ["Medicine Ball Throw"][5,4,1]71Beginner0Push1) Begin standing while facing a wall or a partner.<br /> 2) Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward.<br /> 3) Ensure that you follow your throw through, being prepared to receive your rebound from your throw. If you are throwing against the wall, make sure that you stand close enough to the wall to receive the rebound, and aim a little higher than you would with a partner. <br />   http://www.bodybuilding.com/exercises/detail/view/name/catch-and-overhead-throw
  
Triceps		Chain Handle Extension ["Tricep Extension with Chains"](not set)112Intermediate0Push1) You will need two cable handle attachments and a flat bench, as well as chains, for this exercise. Clip the middle of the chains to the handles, and position yourself on the flat bench. Your elbows should be pointing straight up.<br /> 2) Begin by extending through the elbow, keeping your upper arm still, with your wrists pronated.<br /> 3) Pause at the lockout, and reverse the motion to return to the starting position. <br /> Lying Triceps Press/
/ Cable Lying Triceps Extension		  http://www.bodybuilding.com/exercises/detail/view/name/chain-handle-extension
  
Chest		Chain Press (not set)[1,2]111Intermediate0Push1) Begin by connecting the chains to the cable handle attachments. Position yourself on the flat bench in the same position as for a dumbbell press. Your wrists should be pronated and arms perpendicular to the floor. This will be your starting position.<br /> 2) Lower the chains by flexing the elbows, unloading some of the chain onto the floor. <br /> 3) Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout.<br /> Dumbbell Bench Press  http://www.bodybuilding.com/exercises/detail/view/name/chain-press
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