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 241-255 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Abdominals		Decline Oblique Crunch (not set)(not set)01Beginner0Pull1) Secure your legs at the end of the decline bench and slowly lay down on the bench.<br /> 2) Raise your upper body off the bench until your torso is about 35-45 degrees if measured from the floor.<br /> 3) Put one hand beside your head and the other on your thigh. This will be your starting position.<br /> 4) Raise your upper body slowly from the starting position while turning your torso to the left. Continue crunching up as you exhale until your right elbow touches your left knee. Hold this contracted position for a second. <br /> Tip:<br /> Focus on keeping your abs tight and keeping the movement slow and controlled.<br /> 5) Lower your body back down slowly to the starting position as you inhale.<br /> 6) After completing one set on the right for the recommended amount of repetitions, switch to your left side. <br /> Tip:<br /> Focus on really twisting your torso and feeling the contraction when you are in the up position.<br /> <br /> Variations:<br /> You can perform this exercise on a flat surface or you can also alternate from side to side in each repetition.<br /> Cable Seated Crunch/
/ Cross-Body Crunch/
/ Oblique Crunches - On The Floor		  http://www.bodybuilding.com/exercises/detail/view/name/decline-oblique-crunch
  
Chest		Decline Push-Up (not set)[1,2]01Beginner0Push1) 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) Now breathe out and press your upper body back up to the starting position while squeezing your chest.<br /> 4) After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed. <br />   http://www.bodybuilding.com/exercises/detail/view/name/decline-push-up
  
Abdominals		Decline Reverse Crunch (not set)(not set)01Beginner0Pull1) Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position.<br /> 2) Hold your legs parallel to the floor using your abs to hold them there while keeping your knees and feet together. Tip: Your legs should be fully extended with a slight bend on the knee. This will be your starting position.<br /> 3) While exhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the bench. At the end of this movement your knees will be touching your chest.<br /> 4) Hold the contraction for a second and move your legs back to the starting position while inhaling.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can do the movement on a flat surface and as you get more advanced you can use ankle weights. <br /> Cross-Body Crunch/
/ Reverse Crunch		  http://www.bodybuilding.com/exercises/detail/view/name/decline-reverse-crunch
  
Chest		Decline Smith Press (not set)[1,2]101Beginner0Push1) Place a decline bench underneath the Smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms extended. This will be your starting position. <br /> 2) As you inhale, lower the bar under control by allowing the elbows to flex, lightly contacting the torso. <br /> 3) After a brief pause, bring the bar back to the starting position by extending the elbows, exhaling as you do so. <br /> 4) Repeat the movement for the prescribed amount of repetitions. <br /> 5) When the set is complete, lock the bar back in the rack. <br /> Decline Dumbbell Bench Press http://www.bodybuilding.com/exercises/detail/view/name/decline-smith-press
  
Quadriceps		Defensive Slide (not set)[6,8,9]00Beginner0None1) Begin in an athletic position with your knees bent and your chest up. Your arms should be in front of your body. <br /> 2) Shuffle laterally to the right by stepping sideways with your right foot and bringing the left to match. <br /> 3) As the left foot meets your right, shuffle sideways again. <br /> 4) Once you've taken 2-3 shuffles, change direction and move to the left. <br /> 5) Repeat. <br />  http://www.bodybuilding.com/exercises/detail/view/name/defensive-slide
  
Lower Back		Deficit Deadlift ["Deadlift from a Deficit"][7,8,9,12,14,15]21Intermediate0Pull1) Begin by having a platform or weight plates that you can stand on, usually 1-3 inches in height. 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.<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 /> Snatch Deadlift  http://www.bodybuilding.com/exercises/detail/view/name/deficit-deadlift
  
Quadriceps		Depth Jump Leap (not set)[5,6,8,9]111Beginner0Push1) For this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches high.<br /> 2) Stand on one of the two boxes with arms at the sides; feet should be together and slightly off the edge as in the depth jump. Place the other box approximately two or three feet in front of and facing the performer.<br /> 3) Begin by dropping off the initial box, landing and simultaneously taking off with both feet.<br /> 4) Rebound by driving upward and outward as intensely as possible, using the arms and full extension of the body to jump onto the higher box. Again, allow the legs to absorb the impact. <br />  http://www.bodybuilding.com/exercises/detail/view/name/depth-jump-leap
  
Chest		Diamond Push-Up (not set)[1,2]01Intermediate0Push1) Get in the modified push-up position on your knees but with your hands together and back flat. Spread your fingers so that your index fingers and thumbs form a diamond, and extend your arms. This is your start position. <br /> 2) Allow your elbows to break, lowering your chest toward the floor while keeping your back flat. <br /> 3) Press back up to full arm extension, repeating for the required number of reps. <br /> 4) To make the movement more difficult, stay up on your toes rather than on your knees. <br />   http://www.bodybuilding.com/exercises/detail/view/name/diamond-push-up
  
Triceps		Dip Machine (not set)[4,1]101Beginner0Push1) Sit securely in a dip machine, select the weight and firmly grasp the handles.<br /> 2) Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle.<br /> 3) As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle.<br /> 4) Now slowly let your arms come back up to the starting position as you inhale.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can perform this exercise on parallel bars or on a triceps dip assist machine. <br /> Dips - Triceps Version/
/ Bench Dips		  http://www.bodybuilding.com/exercises/detail/view/name/dip-machine
  
Chest		Dips - Chest Version ["Chest Dips"][1,2]111Intermediate0Push1) For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.<br /> 2) While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.<br /> 3) Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.<br /> 4) Repeat the movement for the prescribed amount of repetitions.<br /> <br /> Variations:<br /> <br /> If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight.<br /> Otherwise, a spotter holding your legs can help.<br /> More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.<br />   http://www.bodybuilding.com/exercises/detail/view/name/dips-chest-version
  
Triceps		Dips - Triceps Version ["Triceps Dips"," Tricep Dips"][4,1]01Beginner0Push1)To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.<br /> 2)Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.<br /> 3)Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.<br /> 4)Repeat the movement for the prescribed amount of repetitions.<br /> <br /> Variations:<br /> If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight.<br /> Otherwise, a spotter holding your legs can help.<br /> More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.<br /> Bench Dips/
/ Decline Close-Grip Bench To Skull Crusher		  http://www.bodybuilding.com/exercises/detail/view/name/dips-triceps-version
  
Chest		Dive Bomber Push-Up (not set)[1,2]01Intermediate0Push1) Get on all fours on the floor with your feet hip-width apart and hands shoulder-width apart. Push your hips up as high as possible so that you resemble an inverted V. Keep your back flat with your arms and legs straight but knees unlocked. You should be up on your toes. This is your start position. <br /> 2) As you lower your hips, keep your legs straight but allow your arms to bend as you push forward so that your chest nearly grazes the floor like a dive bomber. <br /> 3) Press back through your hands to full arm extension and repeat for the required number of reps. <br /> 4) Curve your back and extend your arms without locking out; your face should be looking forward the top. Hold for a count and reverse direction, pushing your hips up so that you’re back in an inverted V. <br /> 5) Repeat for the required number of reps. <br />   http://www.bodybuilding.com/exercises/detail/view/name/dive-bomber-push-up
  
Calves		Donkey Calf Raises (not set)(not set)112Intermediate0Push1)For this exercise you will need access to a donkey calf raise machine. Start by positioning your lower back and hips under the padded lever provided. The tailbone area should be the one making contact with the pad.<br /> 2)Place both of your arms on the side handles and place the balls of your feet on the calf block with the heels extending off. Align the toes forward, inward or outward, depending on the area you wish to target, and straighten the knees without locking them. This will be your starting position.<br /> 3)Raise 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 /> Variations:<br /> If you don't have a machine available but have access to a calf block and a sturdy object to hold on to, you can perform this using as resistance a person sitting on your lower back (around the tailbone area).<br /> Seated Calf Raise/
/ Standing Calf Raises/
/ Donkey Calf Raises		  http://www.bodybuilding.com/exercises/detail/view/name/donkey-calf-raises
  
Hamstrings		Double Kettlebell Alternating Hang Clean ["Alternating Kettlebell Clean"][3,6,7,8,11,14,15]91Intermediate0Pull1) Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.<br /> 2) Clean one kettlebell to your shoulder and hold on to the other kettlebell.<br /> 3) With a fluid motion, lower the top kettlebell while driving the bottom kettlebell up. <br />   http://www.bodybuilding.com/exercises/detail/view/name/double-kettlebell-alternating-hang-clean
  
Shoulders		Double Kettlebell Jerk ["Double Kettlebell Split Jerk"][6,14,2]91Intermediate0Push1) Hold a kettlebell by the handle in each hand.<br /> 2) Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. This will be your starting position.<br /> 3) Dip your body by bending the knees, keeping your torso upright.<br /> 4) Immediately reverse direction, driving through the heels, in essence jumping to create momentum.<br /> 5) As you do so, press the kettlebells overhead to lockout by extending the arms, using your body's momentum to move the weights.<br /> 6) Return your feet to the ground in a split fashion, with one foot forward and one foot back.<br /> 7) Keeping the weights overhead, return to a standing position, bringing your feet together. Lower the weights to perform the next repetition.<br />   http://www.bodybuilding.com/exercises/detail/view/name/double-kettlebell-jerk
comments powered by Disqus