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Showing 436-450 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Neck		Isometric Neck Exercise - Front And Back (not set)(not set)02Beginner0Static1) With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head.<br /> 2) Now gently push forward as you contract the neck muscles but resisting any movement of your head. 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 with your hands placed on the back side of your head.<br /> <br /> Variations:<br /> You can also do this exercise by placing your hands on the sides of your head. First do one side and then the next.<br />   http://www.bodybuilding.com/exercises/detail/view/name/isometric-neck-exercise-front-and-back
  
Neck		Isometric Neck Exercise - Sides (not set)(not set)02Beginner0Static1) With your head and neck in a neutral position (normal position with head erect facing forward), place your left hand on the left side of your head.<br /> 2) Now gently push towards the left as you contract the left neck muscles but resisting any movement of your head. 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 with your right hand placed on the right side of your head.<br /> <br /> Variations:<br /> You can also do this exercise by placing your hands to the front and then to the back of your head. First do one side and then the next.<br />   http://www.bodybuilding.com/exercises/detail/view/name/isometric-neck-exercise-sides
  
Chest		Isometric Wipers (not set)[5,1,2]01Beginner0Push1) Assume a push-up position, supporting your weight on your hands and toes while keeping your body straight. Your hands should be just outside of shoulder width. This will be your starting position. <br /> 2) Begin by shifting your body weight as far to one side as possible, allowing the elbow on that side to flex as you lower your body. <br /> 3) Reverse the motion by extending the flexed arm, pushing yourself up and then dropping to the other side. <br /> 4) Repeat for the desired number of repetitions. <br /> Plyo Push-up/
/ Push-Up Wide		 http://www.bodybuilding.com/exercises/detail/view/name/isometric-wipers
  
Adductors		IT Band and Glute Stretch (not set)(not set)110Intermediate0Static1) Loop a belt, rope, or band around one of your feet, and swing that leg across your body to the opposite side, keeping the leg extended as you lay on the ground. This will be your starting position.<br /> 2) Keeping your foot off of the floor, pull on the belt, using the tension to pull the toes up. Hold for 10-20 seconds, and repeat on the other side.<br />   http://www.bodybuilding.com/exercises/detail/view/name/it-band-and-glute-stretch
  
Abdominals		Jackknife Sit-Up ["V-Up"](not set)01Beginner0Pull1) Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position.<br /> 2) As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. <br /> Tip:<br /> The legs should be extended and lifted at approximately a 35-45 degree angle from the floor and the arms should be extended and parallel to your legs. The upper torso should be off the floor.<br /> 3) While inhaling, lower your arms and legs back to the starting position.<br /> 4) Repeat for the recommended amount of repetitions.<br /> <br /> Variation:<br /> If you are really advanced you could use a medicine ball for added resistance.<br /> Butt-Ups/
/ Exercise Ball Pull-In/
/ Hanging Pike		  http://www.bodybuilding.com/exercises/detail/view/name/jackknife-sit-up
  
Abdominals		Janda Sit-Up (not set)(not set)02Beginner0Pull<br /> Note:<br /> This exercise was created by Czech exercise physiologist, Dr. Vladimir Janda and is one of the most challenging sit-up variations as it completely isolates the rectus abdominals by eliminating the hip flexors.<br /> 1) Position your body on the floor in the basic sit-up position; knees to a ninety degree angle with feet flat on the floor and arms either crossed over your chest or to the sides. This will be your starting position.<br /> 2) As you strongly tighten your glutes and hamstrings, fill your lungs with air and in a slow (three to six second count) ascent, slowly exhale. <br /> Tip:<br /> It is important to tighten the glutes and hamstrings as this will cause the hip flexors to be inactivated in a process called reciprocal inhibition, which basically means that opposite muscles to the contracted ones will relax.<br /> 3) As you inhale, slowly go back in a controlled manner to the starting position.<br /> 4) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> The exercise can be done using a dedicated abdominal bench apparatus, having a workout partner exert pulling pressure on your calves (while you maintain your feet on the ground) or wrapping your legs over barbell and pulling back.<br /> Frog Sit-Ups  http://www.bodybuilding.com/exercises/detail/view/name/janda-sit-up
  
Quadriceps		Jefferson Squats (not set)[6,8,9,11,15]21Intermediate0Push1) Place a barbell on the floor.<br /> 2) Stand in the middle of the bar length wise.<br /> 3) Bend down by bending at the knees and keeping your back straight and grasp the front of the bar with your right hand. Your palm should be in (neutral grip) facing the left side.<br /> 4) Grasp the rear of the bar with your left hand. The palm of your hand should be in neutral grip alignment (palms facing the right side). <br /> Tip:<br /> Ensure that your grip is even on the bar. Your torso should be positioned right in the middle of the bar and the distance between your torso and your right hand (which should be at the front) should be the same as the distance between your torso and your left hand (which should be to your back).<br /> 5) Now stand straight up with the weight. <br /> Tip:<br /> Your feet should be shoulder width apart and your toes slightly pointed out.<br /> 6) Squat down by bending at the knees and keeping your back straight until your upper thighs are parallel with the floor. <br /> Tip:<br /> Keep your back as vertical as possible with the floor and your head up. Also remember to not let your knees go past your toes. Inhale during this portion of the movement.<br /> 7) Now drive yourself back up to the starting position by pushing with the feet . <br /> Tip:<br /> Keep the bar hanging at arm's length and your elbows locked with a slight bend. The arms only serve as hooks. Avoid doing any lifting with them. Do the lifting with your thighs; not your arms.<br /> <br /> Variations:<br /> You can also perform the exercise using wrist wraps. In addition, you can use many of the other squat variations. Finally, you can also perform the exercise with a wide stance or a closer stance.<br /> Dumbbell Squat/
/ Weighted Squat		  http://www.bodybuilding.com/exercises/detail/view/name/jefferson-squats
  
Shoulders		Jerk Balance (not set)[8,9,14,2]21Intermediate0Push1) This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement. Begin with the bar racked in the jerk position, with the shoulders forward, torso upright, and the feet split slightly apart.<br /> 2) Initiate the movement as you would a normal jerk, dipping at the knees while keeping your torso vertical, and driving back up forcefully, using momentum and not your arms to elevate the weight.<br /> 3) Keep the rear foot in place, using it to drive your body forward into a full split as you jerk the weight. Recover by standing up with the weight overhead.<br /> Clean and Jerk/
/ Power Jerk		  http://www.bodybuilding.com/exercises/detail/view/name/jerk-balance
  
Quadriceps		Jerk Dip Squat ["Dip Squat"][5,6]21Intermediate0Push1) This movement strengthens the dip portion of the jerk. Begin with the bar racked in the jerk position, with the shoulders forward to create a shelf and the bar lightly contacting the throat. The feet should be directly under the hips, with the feet turned out as is comfortable. <br /> 2) Keeping the torso vertical, dip by flexing the knees, allowing them to travel forward and without moving the hips to the rear. The dip should not be excessive. Return the weight to the starting position by driving forcefully though the feet. <br /> Frankenstein Squat/
/ Front Squat (Clean Grip)		  http://www.bodybuilding.com/exercises/detail/view/name/jerk-dip-squat
  
Triceps		JM Press (not set)[4,1]21Beginner0Push1) Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in. However, instead of having the arms perpendicular to the torso, make sure the bar is set in a direct line above the upper chest. This will be your starting position.<br /> 2) Now beginning from a fully extended position lower the bar down as if performing a lying triceps extension. Inhale as you perform this movement. When you reach the half way point, let the bar roll back about one inch by moving the upper arms towards your legs until they are perpendicular to the torso. <br /> Tip:<br /> Keep the bend at the elbows constant as you bring the upper arms forward.<br /> 3) As you exhale, press the bar back up by using the triceps to perform a close grip bench press.<br /> 4) Now go back to the starting position and start over.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variation:<br /> You could use dumbbells to perform this movement.<br />   http://www.bodybuilding.com/exercises/detail/view/name/jm-press
  
Triceps		JM Press With Bands (not set)[4,1]21Intermediate0Push1) Load the bar to an appropriate weight for your training. Attach short bands to the bar, anchoring them to heavy dumbbells that cannot move. <br /> 2) Lay on the bench with your feet flat on the ground, driving through with your hips. Your back should be arched and your shoulder blades retracted. <br /> 3) Take a medium pronated grip, covering the rings on the bar. Remove the bar from the rack, holding the weight above your clavicle with your arms extended. This will be your starting position. <br /> 4) Lower the bar by displacing your elbows forward. The bar should only move vertically, making the exercise resemble a hybrid bench press and skull-crusher. <br /> 5) Lower the weight but stop short of allowing it to touch your chest, then return the bar to the starting position. <br />   http://www.bodybuilding.com/exercises/detail/view/name/jm-press-with-bands
  
Quadriceps		Jog In Place (not set)[6,8,9]01Beginner0None1) Begin standing with your feet shoulder-width apart. Your arms should be bent and at your sides. <br /> 2) Lift your right knee up until it reaches your waist. Your left arm should swing forward while your right arm swings back. Keep your left knee slightly bent and allow it to spring. <br /> 3) Return your right foot to the ground as you lift your left knee. Swing your right arm forward and your left arm back. Keep your right knee slightly bent and allow it to spring. Try to keep your weight on your toes as you alternate through the movement. <br />   http://www.bodybuilding.com/exercises/detail/view/name/jog-in-place
  
Quadriceps		Jogging-Treadmill (not set)[8,9]100Beginner0None1) To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout. <br /> 2) Treadmills offer convenience, cardiovascular benefits, and usually have less impact than jogging outside. A 150 lb person will burn almost 250 calories jogging for 30 minutes, compared to more than 450 calories running. Maintain proper posture as you jog, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate. <br />   http://www.bodybuilding.com/exercises/detail/view/name/jogging-treadmill
  
Quadriceps		Jump Lunge To Feet Jack (not set)[6,8,9]01Intermediate0Push1) Start in a lunge position with one foot forward and the knee bent, with the rear knee nearly touching the ground. <br /> 2) Ensure the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift. <br /> 3) As you jump up, switch the position of your legs, moving your front foot to the back and the rear leg to the front. As you land, absorb the impact through the legs by adopting the lunge position, and repeat for a total of 4 repetitions. <br /> 4) After 4 repetition, complete 2 feet jacks. Start with your feet together, arms bent, and elbows at your side. <br /> 5) At the same time, jump both feet out to the side, allowing your elbows to swing out slightly. Immediately reverse the motion by jumping back to the starting position and bringing your elbows back into your side. <br /> 6) Repeat for the recommended amount of repetitions. <br />  http://www.bodybuilding.com/exercises/detail/view/name/jump-lunge-to-feet-jack
  
Quadriceps		Jump Squat (not set)[6,8,9]01Intermediate0Push1) Start with your arms by your side, feet shoulder width apart, head up, and back straight. <br /> 2) Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor. <br /> 3) Now pressing mainly with the balls of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement. <br /> Freehand Jump Squat http://www.bodybuilding.com/exercises/detail/view/name/jump-squat
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