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 226-240 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Abdominals		Crunch - Legs On Exercise Ball ["Crunches on Exercise Ball"](not set)02Beginner0Pull1) Lie flat on your back with your feet resting on an exercise ball and your knees bent at a 90 degree angle.<br /> 2) Place your feet three to four inches apart and point your toes inward so they touch.<br /> 3) Place your hands lightly on either side of your head keeping your elbows in. <br /> Tip:<br /> Don't lock your fingers behind your head.<br /> 4) Push the small of your back down in the floor in order to better isolate your abdominal muscles. This will be your starting position.<br /> 5) Begin to roll your shoulders off the floor and continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Breathe out as you execute this portion of the movement. Squeeze your abdominals hard at the top of the contraction and hold for a second. <br /> Tip:<br /> Focus on a slow, controlled movement. Refrain from using momentum at any time.<br /> 6) Slowly go back down to the starting position as you inhale.<br /> 7) Repeat for the recommended amount of repetitions.<br /> <br /> Variation:<br /> For the most advanced lifters, a weighted plate can be held in your hands.<br /> Ab Crunch Machine/
/ Frog Sit-Ups/
/ Oblique Crunches		  http://www.bodybuilding.com/exercises/detail/view/name/crunch-legs-on-exercise-ball
  
Abdominals		Crunches (not set)(not set)02Beginner0Pull1) Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.<br /> 2) Now place your hands lightly on either side of your head keeping your elbows in. <br /> Tip:<br /> Don't lock your fingers behind your head.<br /> 3) While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.<br /> 4) Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second. <br /> Tip:<br /> Focus on slow, controlled movement - don't cheat yourself by using momentum.<br /> 5) After the one second contraction, begin to come down slowly again to the starting position as you inhale.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> There are many variations for the crunch. You can perform the exercise with weights, or on top of an exercise ball or on a decline bench.<br /> Ab Crunch Machine/
/ Frog Sit-Ups/
/ Gorilla Chin/Crunch		  http://www.bodybuilding.com/exercises/detail/view/name/crunches
  
Shoulders		Cuban Press (not set)[15]41Intermediate0Push1) Take a dumbbell in each hand with a pronated grip in a standing position. Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position. This will be your starting position.<br /> 2) To initiate the movement, externally rotate the shoulders to move the upper arm 180 degrees. Keep the upper arms in place, rotating the upper arms until the wrists are directly above the elbows, the forearms perpendicular to the floor.<br /> 3) Now press the dumbbells by extending at the elbows, straightening your arms overhead.<br /> 4) Return to the starting position as you breathe in by reversing the steps.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variation:<br /> You can also use a barbell.<br /> Bradford/Rocky Presses/
/ External Rotation		  http://www.bodybuilding.com/exercises/detail/view/name/cuban-press
  
Lower Back		Dancer's Stretch ["Cross-Body Back Stretch"][5,8]00Beginner0Static1) Sit up on the floor.<br /> 2) Cross your right leg over your left, keeping the knee bent. Your left leg is straight and down on the floor.<br /> 3) Place your left arm on your right leg and your right hand on the floor.<br /> 4) Rotate your upper body to the right, and hold for 10-20 seconds. Switch sides.<br />   http://www.bodybuilding.com/exercises/detail/view/name/dancers-stretch
  
Abdominals		Dead Bug (not set)(not set)01Beginner0Pull1) Begin lying on your back with your hands extended above you toward the ceiling.<br /> 2) Bring your feet, knees, and hips up to 90 degrees.<br /> 3) Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. This will be your starting position. <br /> 4) Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground.<br /> 5) Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.<br /> 6) Stay tight and return the working leg to the starting position.<br /> 7) Repeat on the opposite side, alternating until the set is complete.<br /> Hanging Pike http://www.bodybuilding.com/exercises/detail/view/name/dead-bug
  
Lower Back		Deadlift with Bands ["Band Deadlift"][7,8,9,12,14,15]21Expert0Pull1) To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. For long bands, they will need to be anchored to a secure base, such as heavy dumbbells or a rack.<br /> 2) With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar. <br /> 3) Lower the bar by bending at the hips and guiding it to the floor.<br /> Deadlift with Chains  http://www.bodybuilding.com/exercises/detail/view/name/deadlift-with-bands
  
Lower Back		Deadlift with Chains ["Chain Deadlift"][7,8,9,12,14,15]21Expert0Pull1) You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift. <br /> 2) Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. <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. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar. <br /> 4) Lower the bar by bending at the hips and guiding it to the floor.<br /> Deadlift with Bands/
/ Rack Pulls		  http://www.bodybuilding.com/exercises/detail/view/name/deadlift-with-chains
  
Chest		Decline Barbell Bench Press (not set)[1,2]21Beginner0Push1) Secure your legs at the end of the decline bench and slowly lay down on the bench.<br /> 2) Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position. <br /> Tip:<br /> In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.<br /> 3) As you breathe in, come down slowly until you feel the bar on your lower chest.<br /> 4) After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest 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 /> 5) Repeat the movement for the prescribed amount of repetitions.<br /> 6) When you are done, place the bar back in the rack.<br /> 1) 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.<br /> 2) Also, beware of letting the bar drift too far forward. You want the bar to touch your lower chest and nowhere else.<br /> 3) Don't bounce the weight off your chest. You should be in full control of the barbell at all times.<br /> <br /> Variations:<br /> You can also use dumbbells or exercise bands to perform this exercise.<br /> Decline Dumbbell Bench Press/
/ Smith Machine Bench Press		  http://www.bodybuilding.com/exercises/detail/view/name/decline-barbell-bench-press
  
Triceps		Decline Close-Grip Bench To Skull Crusher (not set)[4,1]21Intermediate0Push1) Secure your legs at the end of the decline bench and slowly lay down on the bench.<br /> 2) Using a close grip (a grip that is slightly less than shoulder width), lift the bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. <br /> Tip:<br /> In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.<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 as you exhale.<br /> 5) As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.<br /> 6) Lift the bar back to the starting position by contracting the triceps and exhaling.<br /> 7) Repeat steps 3-6 until the recommended amount of repetitions is performed.<br /> <br /> Variations:<br /> You can use an e-z bar or dumbbells to perform this movement. You can also perform it on a flat bench as well.<br /> Cable Incline Triceps Extension/
/ Reverse Triceps Bench Press/
/ Triceps Pushdown - Rope Attachment		  http://www.bodybuilding.com/exercises/detail/view/name/decline-close-grip-bench-to-skull-crusher
  
Abdominals		Decline Crunch (not set)(not set)02Intermediate0Pull1) Secure your legs at the end of the decline bench and lie down.<br /> 2) Now place your hands lightly on either side of your head keeping your elbows in. <br /> Tip:<br /> Don't lock your fingers behind your head.<br /> 3) While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to roll your shoulders off it.<br /> 4) Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the bench only about four inches, and your lower back should remain on the bench. At the top of the movement, contract your abdominals hard and keep the contraction for a second. <br /> Tip:<br /> Focus on slow, controlled movement - don't cheat yourself by using momentum.<br /> 5) After the one second contraction, begin to come down slowly again to the starting position as you inhale.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> There are many variations for the crunch. You can perform the exercise with weights, or on top of an exercise ball or on a flat bench.<br /> Ab Crunch Machine/
/ Reverse Crunch/
/ Seated Leg Tucks		  http://www.bodybuilding.com/exercises/detail/view/name/decline-crunch
  
Chest		Decline Dumbbell Bench Press (not set)[1,2]41Beginner0Push1) Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.<br /> 2) Once you are laying down, move the dumbbells in front of you at shoulder width.<br /> 3) Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.<br /> 4) Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. <br /> Tip:<br /> Throughout the motion, the forearms should always be perpendicular to the floor.<br /> 5) As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. <br /> Tip:<br /> It should take at least twice as long to go down than to come up..<br /> 6) Repeat the movement for the prescribed amount of repetitions of your training program.<br /> <br /> Caution:<br /> When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.<br /> If using really heavy weights, it is best if a partner gives them to you as you lay down.<br /> <br /> Variations:<br /> You can use an exercise band or a barbell to perform this exercise.<br /> Similar to the <a href="http://www.bodybuilding.com/fun/exercises.php?Name=Dumbbell+Bench+Press">Dumbbell Bench Press</a> but on a decline bench. This works more of the lower chest.<br /> Decline Barbell Bench Press  http://www.bodybuilding.com/exercises/detail/view/name/decline-dumbbell-bench-press
  
Chest		Decline Dumbbell Flyes (not set)(not set)41Beginner0Push1) Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.<br /> 2) Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.<br /> 3) With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. <br /> Tip:<br /> Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.<br /> 4) Return your arms back to the starting position as you squeeze your chest muscles and breathe out. <br /> Tip:<br /> Make sure to use the same arc of motion used to lower the weights.<br /> 5) Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.<br /> <br /> Variation:<br /> You may want to use a palms facing forward version for different stimulation.<br /> Cable Crossover/
/ Decline Dumbbell Bench Press		  http://www.bodybuilding.com/exercises/detail/view/name/decline-dumbbell-flyes
  
Triceps		Decline Dumbbell Triceps Extension ["Decline Dumbbell Skullcrusher"](not set)42Beginner0Push1) Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.<br /> 2) Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.<br /> 3) As you breathe in and you keep the upper arms stationary (and elbows in), bring the dumbbells down slowly by moving your forearms in a semicircular motion towards you until your thumbs are next to your ears. Breathe in as you perform this portion of the movement.<br /> 4) Lift the dumbbells back to the starting position by contracting the triceps and exhaling.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can use an e-z bar or barbell to perform this movement. You can also perform it on a flat bench as well.<br /> Cable Rope Overhead Triceps Extension/
/ Decline Close-Grip Bench To Skull Crusher/
/ Standing Overhead Barbell Triceps Extension		  http://www.bodybuilding.com/exercises/detail/view/name/decline-dumbbell-triceps-extension
  
Chest		Decline Explosive Push-Up (not set)[1,2]111Intermediate0Push1) Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position. <br /> 2) Next, lower yourself downward until your chest almost touches the floor as you inhale. <br /> 3) At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible. Attempt to push your upper body up until your hands leave the ground. <br /> 4) Return to the starting position and repeat the exercise. <br />  http://www.bodybuilding.com/exercises/detail/view/name/decline-explosive-push-up
  
Triceps		Decline EZ Bar Triceps Extension ["EZ Bar Decline Skullcrusher"](not set)22Beginner0Push1) Secure your legs at the end of the decline bench and slowly lay down on the bench.<br /> 2) Using a close grip (a grip that is slightly less than shoulder width), lift the EZ bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. <br /> Tip:<br /> In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.<br /> 3) As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.<br /> 4) Lift the bar back to the starting position by contracting the triceps and exhaling.<br /> 5) Repeat until the recommended amount of repetitions is performed.<br /> <br /> Variations:<br /> You can use a straight bar or dumbbells to perform this movement. You can also perform it on a flat bench as well.<br /> Seated Triceps Press/
/ Decline Close-Grip Bench To Skull Crusher/
/ Decline Dumbbell Triceps Extension		  http://www.bodybuilding.com/exercises/detail/view/name/decline-ez-bar-triceps-extension
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