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 196-210 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Chest		Clapping Push-Up (not set)[1,2]01Intermediate0Push1) Begin in the "up" position of a push-up: arms extended, back and neck in a straight line, and core tight. This will be your starting position. <br /> 2) Descend into the bottom position of the push-up by flexing at the elbows until they reach a 90-degree position. <br /> 3) Push upwards as powerfully as possible through your hands to propel yourself upwards off the ground and into the air. <br /> 4) Bring your hands together to complete a clap while in the air. Return to the starting position and immediately transition into a subsequent repetition. <br /> 5) Repeat for the recommended amount of repetitions. <br />  http://www.bodybuilding.com/exercises/detail/view/name/clapping-push-up
  
Hamstrings		Clean ["Squat Clean"][6,7,8,11,14,1,15]21Intermediate0Pull1) With a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.<br /> 2) <br /> 3) Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.<br /> 4) Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended. <br /> 5) As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery. <br /> 6) Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position. <br /> Power Clean/
/ Split Clean		  http://www.bodybuilding.com/exercises/detail/view/name/clean
  
Shoulders		Clean and Jerk (not set)[5,8,9,11,14,15,2]21Expert1Push1) With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position. <br /> 2) Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.<br /> 3) Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.<br /> 4) As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery. <br /> 5) Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position. <br /> 6) The second phase is the jerk, which raises the weight overhead. Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.<br /> 7) Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.<br /> 8) At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be split, with one foot forward, and one foot back. Receive the bar with the arms locked out overhead. Return to a standing position. <br /> One-Arm Kettlebell Clean and Jerk/
/ Power Jerk		  http://www.bodybuilding.com/exercises/detail/view/name/clean-and-jerk
  
Shoulders		Clean and Press (not set)[5,6,8,9,11,12,14,1,15,2]21Intermediate0Push1) Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.<br /> 2) Begin to pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body.<br /> 3) As the bar passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out. <br /> 4) At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar. The mechanics of this could change slightly, depending on the weight used. You should descend into a squatting position as you pull yourself under the bar.<br /> 5) As the bar hits terminal height, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar.<br /> 6) Stand to full height, holding the bar in the clean position.<br /> 7) Without moving your feet, press the bar overhead as you exhale. Lower the bar under control . <br /> Standing Military Press/
/ Circus Bell/
/ One-Arm Kettlebell Push Press		  http://www.bodybuilding.com/exercises/detail/view/name/clean-and-press
  
Hamstrings		Clean Deadlift ["Clean-grip Deadlift"][7,8,11,12,14,15]21Beginner0Pull1) Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible. <br /> 2) Begin by driving through the floor through the front of your heels. As the bar travels upward, maintain a constant back angle. Flare your knees out to the side to help keep them out of the bar's path. <br /> 3) After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.<br />   http://www.bodybuilding.com/exercises/detail/view/name/clean-deadlift
  
Quadriceps		Clean from Blocks ["Clean from Boxes"][6,8,9,1,15]21Intermediate0Pull1) With a barbell on boxes or stands of the desired height, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.<br /> 2) Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight with the elbows pointed out.<br /> 3) As full extension is achieved, transition into the receiving position by aggressively shrugging and flexing the arms with the elbows up and out. Aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery. <br /> 4) Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position. Return the weight to the boxes for the next rep.<br /> Hang Clean/
/ Power Clean		  http://www.bodybuilding.com/exercises/detail/view/name/clean-from-blocks
  
Quadriceps		Clean Pull ["Clean High Pull"][7,8,9,11,15]21Intermediate0Pull1) With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position. <br /> 2) Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight and elbows out. Move the weight with control as you continue to above the knees. <br /> 3) Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended. Full extension should be violent and abrupt, and ensure that you do not prolong the extension for longer than necessary.<br /> Power Clean/
/ Snatch Pull		  http://www.bodybuilding.com/exercises/detail/view/name/clean-pull-
  
Traps		Clean Shrug (not set)[7,1]21Beginner0Pull1) Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.<br /> 2) Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a clean, avoid overloading to the point that the execution slows down.<br /> Dumbbell Shrug/
/ Snatch Shrug		  http://www.bodybuilding.com/exercises/detail/view/name/clean-shrug
  
Chest		Clock Push-Up (not set)[1,2]01Intermediate0Push1) Move into a prone position on the floor, supporting your weight on your hands and toes. <br /> 2) Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position. <br /> 3) Descend by flexing at the elbow, lowering your chest toward the ground. <br /> 4) At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible until you are air borne. Aim to “jump” 12-18 inches to one side. <br /> 5) As you accelerate up, move your outside foot away from your direction of travel. Leaving the ground, shift your body about 30 degrees for the next repetition. <br /> 6) Return to the starting position and repeat the exercise, working all the way around until you are back where you started. <br /> Plyo Kettlebell Pushups/
/ Plyo Push-up		 http://www.bodybuilding.com/exercises/detail/view/name/clock-push-up
  
Triceps		Close-Grip Barbell Bench Press ["Close Grip Bench"][4,1]21Beginner0Push1) 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.<br /> 2) As you breathe in, come down slowly until you feel the bar on your middle chest. <br /> Tip:<br /> Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.<br /> 3) After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. <br /> Tip:<br /> It should take at least twice as long to go down than to come up.<br /> 4) Repeat the movement for the prescribed amount of repetitions.<br /> 5) When you are done, place the bar back in the rack.<br /> <br /> Caution:<br /> If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle chest and nowhere else.<br /> <br /> Variations:<br /> This exercise can also be performed with an e-z bar using the inner handle as well as dumbbells, in which case the palms of the hands will be facing each other.<br /> Incline Dumbbell Bench With Palms Facing In/
/ Reverse Triceps Bench Press		  http://www.bodybuilding.com/exercises/detail/view/name/close-grip-barbell-bench-press
  
Triceps		Close-Grip Dumbbell Press ["Close-Grip Bench Press with Dumbbell "][4,1]41Beginner0Push1) Place a dumbbell standing up on a flat bench. <br /> 2) 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. <br /> 3) Grasp the dumbbell with both hands and hold it straight over your chest at arm’s length. Both palms should be pressing against the underside of the sides of the dumbbell. This will be your starting position. <br /> 4) Initiate the movement by lowering the dumbbell to your chest. <br /> 5) Return to the starting position by extending the elbows. <br /> Push-Ups - Close Triceps Position http://www.bodybuilding.com/exercises/detail/view/name/close-grip-dumbbell-press
  
Biceps		Close-Grip EZ Bar Curl (not set)[7]22Beginner0Pull1) Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position.<br /> 2) While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. <br /> Tip:<br /> Only the forearms should move.<br /> 3) Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.<br /> 4) Slowly begin to bring the bar back to starting position as your breathe in.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> <br /> 1) You can also perform this movement using an E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.<br /> 2) You may also use the wider grip for variety purposes.<br /> Dumbbell Bicep Curl/
/ Alternate Incline Dumbbell Curl/
/ Seated Dumbbell Curl		  http://www.bodybuilding.com/exercises/detail/view/name/close-grip-ez-bar-curl
  
Biceps		Close-Grip EZ-Bar Curl with Band (not set)[7]02Beginner0Pull1) Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position. <br /> 2) While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted. <br /> 3) Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard. <br /> 4) Slowly begin to bring the bar back to starting position as your breathe in. <br /> 5) Repeat for the recommended amount of repetitions. <br /> Dumbbell Bicep Curl/
/ Incline Inner Biceps Curl		 http://www.bodybuilding.com/exercises/detail/view/name/close-grip-ez-bar-curl-with-band
  
Triceps		Close-Grip EZ-Bar Press (not set)[4,1]01Beginner0Push1) Lie on a flat bench with an EZ bar loaded to an appropriate weight. <br /> 2) 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. <br /> 3) Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement. <br /> 4) Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale. <br /> 5) Repeat. <br /> Parallel Bar Dip http://www.bodybuilding.com/exercises/detail/view/name/close-grip-ez-bar-press
  
Lats		Close-Grip Front Lat Pulldown (not set)[3,12,1]31Beginner0Pull1) Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.<br /> 2) Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.<br /> 3) As you have both arms extended in front of you - while holding the bar at the chosen grip width - bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.<br /> 4) As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. <br /> Tip:<br /> Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary (only the arms should move). The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms.<br /> 5) After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.<br /> 6) 6. Repeat this motion for the prescribed amount of repetitions.<br /> <br /> Variations:<br /> The behind-the-neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.<br /> Pullups/
/ Chin-Up		  http://www.bodybuilding.com/exercises/detail/view/name/close-grip-front-lat-pulldown
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