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Showing 421-435 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Biceps		Incline Inner Biceps Curl (not set)(not set)42Beginner0None1) Hold a dumbbell in each hand and lie back on an incline bench.<br /> 2) The dumbbells should be at arm's length hanging at your sides and your palms should be facing out. This will be your starting position.<br /> 3) Now as you exhale curl the weight outward and up while keeping your forearms in line with your side deltoids. Continue the curl until the dumbbells are at shoulder height and to the sides of your deltoids. <br /> Tip:<br /> The end of the movement should look similar to a double biceps pose.<br /> 4) After a second contraction at the top of the movement, start to inhale and slowly lower the weights back to the starting position using the same path used to bring them up.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can also perform this exercise with cables or exercise bands.<br /> Incline Dumbbell Curl  http://www.bodybuilding.com/exercises/detail/view/name/incline-inner-biceps-curl
  
Chest		Incline Push-Up (not set)[1,2]01Beginner0Push1) Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width. <br /> 2) Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms.<br /> 3) Push body up until arms are extended. Repeat.<br />   http://www.bodybuilding.com/exercises/detail/view/name/incline-push-up
  
Triceps		Incline Push-Up Close-Grip (not set)[4,1]01Beginner0Push1) Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height. <br /> 2) Place your hands next to one another on the bar. <br /> 3) Position your feet back from the bar with arms and body straight. This will be your starting position. <br /> 4) Keeping your body straight, lower your chest to the bar by bending the arms. <br /> 5) Return to the starting position by extending the elbows, pressing yourself back up. <br /> Push-Ups - Close Triceps Position/
/ Push-Ups With Feet On An Exercise Ball		 http://www.bodybuilding.com/exercises/detail/view/name/incline-push-up-close-grip
  
Chest		Incline Push-Up Depth Jump ["Plyometric Push-up"][1,2]111Beginner0Push1) For this drill you will need a box about 12 inches high, and two thick mats or aerobics steps. <br /> 2) Place the steps just outside of your shoulders, and place your feet on top of the box so that you are in an incline pushup position, your hands just inside the steps. This will be your starting position.<br /> 3) Begin by bending at the elbows to lower your body, quickly reversing position to push your body off of the ground. As you leave the ground, move your hands onto the steps, bending your elbows to absorb the impact.<br /> 4) Repeat the motion to return to the starting position. <br />   http://www.bodybuilding.com/exercises/detail/view/name/incline-push-up-depth-jump
  
Chest		Incline Push-Up Medium (not set)[5,1,2]01Beginner0Push1) Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height. <br /> 2) Place your hands on the bar, with your hands about shoulder width apart. <br /> 3) Position your feet back from the bar with arms and body straight. This will be your starting position. <br /> 4) Keeping your body straight, lower your chest to the bar by bending the arms. <br /> 5) Return to the starting position by extending the elbows, pressing yourself back up. <br />  http://www.bodybuilding.com/exercises/detail/view/name/incline-push-up-medium
  
Chest		Incline Push-Up Reverse Grip (not set)[5,1,2]01Beginner0Push1) Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height. <br /> 2) Place your hands on the bar palms up, with your hands about shoulder width apart. <br /> 3) Position your feet back from the bar with arms and body straight. This will be your starting position. <br /> 4) Keeping your body straight, lower your chest to the bar by bending the arms. <br /> 5) Return to the starting position by extending the elbows, pressing yourself back up. <br /> Dumbbell Bench Press with Neutral Grip/
/ Push-Ups - Close Triceps Position		 http://www.bodybuilding.com/exercises/detail/view/name/incline-push-up-reverse-grip
  
Chest		Incline Push-Up Wide (not set)[5,1,2]01Beginner0Push1) Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height. <br /> 2) Place your hands on the bar, with your hands wider than shoulder width. <br /> 3) Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position. <br /> 4) Keeping your body straight, lower your chest to the bar by bending the arms. <br /> 5) Return to the starting position by extending the elbows, pressing yourself back up. <br /> Incline Push-Up/
/ Incline Push-Up Depth Jump		 http://www.bodybuilding.com/exercises/detail/view/name/incline-push-up-wide
  
Hamstrings		Intermediate Groin Stretch (not set)(not set)112Intermediate0Static1) Lie on your back with your legs extended. Loop a belt, rope, or band around one of your feet, and swing that leg as far to the side as you can. This will be your starting position. <br /> 2) Pull gently on the belt to create tension in your groin and hamstring muscles. Hold for 10-20 seconds, and repeat on the other side.<br />   http://www.bodybuilding.com/exercises/detail/view/name/intermediate-groin-stretch
  
Quadriceps		Intermediate Hip Flexor and Quad Stretch (not set)(not set)111Intermediate0Static1) Lie face down on the floor, with a rope, belt, or band looped around one foot.<br /> 2) Flex the knee and extend the hip of the leg to be stretched, using both hands to pull on the belt. Your knee and your hip should come off of the floor, creating tension in the hip flexors and quadriceps. Hold the stretch for 10-20 seconds, and repeat on the other leg.<br />   http://www.bodybuilding.com/exercises/detail/view/name/intermediate-hip-flexor-and-quad-stretch
  
Shoulders		Internal Rotation with Band (not set)(not set)12Beginner0None1) Choke the band around a post. The band should be at the same height as your elbow. Stand with your right side to the band a couple of feet away.<br /> 2) Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.<br /> 3) With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching away from your torso. This will be your starting position.<br /> 4) Execute the movement by rotating your arm in a forehand motion, keeping your elbow in place. <br /> 5) Continue as far as you are able, pause, and then return to the starting position. <br />   http://www.bodybuilding.com/exercises/detail/view/name/internal-rotation-with-band
  
Middle Back		Inverted Row ["Horizontal Barbell Pull Up"][10]01Beginner0Pull1) Position a bar in a rack to about waist height. You can also use a smith machine.<br /> 2) Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.<br /> 3) Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.<br /> 4) Pause at the top of the motion, and return yourself to the start position.<br /> 5) Repeat for the desired number of repetitions.<br />   http://www.bodybuilding.com/exercises/detail/view/name/inverted-row
  
Middle Back		Inverted Row with Straps (not set)[3,10]111Beginner0Pull1) Hang a rope or suspension straps from a rack or other stable object. Grasp the ends and position yourself in a supine position hanging from the ropes. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.<br /> 2) Begin by flexing the elbow, pulling your chest to your hands. Retract your shoulder blades as you perform the movement.<br /> 3) Pause at the top of the motion, and return yourself to the start position. <br /> 4) Repeat for the desired number of repetitions. <br />   http://www.bodybuilding.com/exercises/detail/view/name/inverted-row-with-straps
  
Shoulders		Iron Cross (not set)[4,8,9,11,14,15]41Intermediate0Push1. Stand with feet shoulder width apart holding a dumbbell in each hand.</li> <br /> 2. Now lift the arms to your sides so that your torso and the arms form the letter "T". The arms should be parallel to the floor and perpendicular to each side of your torso. The palms should be facing forward. This will be your starting position.<br /> 3-a. As you inhale slowly squat down by bending at the knees and holding the back erect as if you were going to sit on a chair. Continue with the squat motion until your thighs are parallel to the floor. <br /> Tip:<br /> Remember that the knees should never go past your toes.<br /> 3-b. As you squat down, simultaneously bring the arms in front of you until the palms of the hands are facing each other. <br /> Tip:<br /> This will look like a flat bench flye but performed standing up. The arms will remain extended throughout the movement and only the shoulder joint will move.<br /> 4. Now start pressing with the ball of the foot mainly in order to go back to the initial position and simultaneously move the arms out away from your sides in order to form a giant "T" as you stand upright. Exhale as you perform this movement.<br /> 5. Repeat for the recommended amount of repetitions.<br />   http://www.bodybuilding.com/exercises/detail/view/name/iron-cross
  
Quadriceps		Iron Crosses (stretch) (not set)(not set)01Intermediate0Pull1) Lie face down on the floor, with your arms extended out to your side, palms pressed to the floor. This will be your starting position. <br /> 2) To begin, flex one knee and bring that leg across the back of your body, attempting to touch it to the ground near the opposite hand.<br /> 3) Promptly return the leg to the starting postion, and quickly repeat with the other leg. Continue alternating for 10-20 repetitions.<br />   http://www.bodybuilding.com/exercises/detail/view/name/iron-crosses-stretch
  
Chest		Isometric Chest Squeezes (not set)[1,2]01Beginner0Static1) While either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest. <br /> Tip:<br /> Your hands should be open with the palms together and fingers facing forward (perpendicular to your torso).<br /> 2) Push both hands against each other as you contract your chest. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.<br /> 3) Hold for the recommended number of seconds.<br /> 4) Now release the tension slowly.<br /> 5) Rest for the recommended amount of time and repeat.<br /> <br /> Variations:<br /> While you can perform this exercise with the hands right in front of you, you can also change the angle by having the hands at a 45 degree angle above parallel or below.<br />   http://www.bodybuilding.com/exercises/detail/view/name/isometric-chest-squeezes
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