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 661-675 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Triceps		Pin Presses ["Bottoms Up Bench Press"][4,7,10,12,1]21Intermediate0Push1) Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion.<br /> 2) The bench should be set up in a power rack. Set the pins to the desired point in your range of motion, whether it just be lockout or an inch off of your chest. The bar should be moved to the pins and prepared for lifting.<br /> 3) Begin by lying on the bench, with the bar directly above the contact point during your regular bench. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.<br /> 4) You can take a standard bench grip, or shoulder width to focus on the triceps. The bar, wrist, and elbow should stay in line at all times. Focus on squeezing the bar and trying to pull it apart.<br /> 5) Drive the bar up with as much force as possible. The elbows should be tucked in until lockout.<br /> 6) Return the bar to the pins, pausing before beginning the next repetition.<br /> Board Press/
/ Floor Press		  http://www.bodybuilding.com/exercises/detail/view/name/pin-presses
  
Gluteus Maximus		Piriformis-SMR ["Foam Roll Piriformis"," Myofascial Release Piriformis"," Foam Roll Glutes"](not set)82Intermediate0Static1) Sit with your buttocks on top of a foam roll. Bend your knees, and then cross one leg so that the ankle is over the knee. This will be your starting position.<br /> 2) Shift your weight to the side of the crossed leg, rolling over the buttocks until you feel tension in your upper glute. You may assist the stretch by using one hand to pull the bent knee towards your chest. Hold this position for 10-30 seconds, and then switch sides.<br />   http://www.bodybuilding.com/exercises/detail/view/name/piriformis-smr
  
Quadriceps		Pistol Squat ["One-Legged Squat"][6,8,9]01Intermediate0Push1) From a standing position, raise one foot off the floor. You should be looking directly forward, with your chest up, knees and hips slightly bent, and your back straight. This will be your starting position. <br /> 2) Descend into a squat by flexing your hips and knee. As you squat, extend the non-working leg forward to allow clearance for your movement. Descend slowly, paying close attention to balance and proper movement mechanics, going as far as your flexibility allows. <br /> 3) Hold the bottom position briefly and then return to the start by extending through the hips and knee, driving through the heel of your working foot. <br /> 4) Repeat for the desired number of repetitions, then switch sides. <br /> Single-Leg High Box Squat http://www.bodybuilding.com/exercises/detail/view/name/pistol-squat
  
Abdominals		Plank ["Prone Iso Abs"](not set)02Beginner0Static Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.<br /> Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.<br />   http://www.bodybuilding.com/exercises/detail/view/name/plank
  

Abdominals

Plank with Twist (not set)(not set)01Beginner0Pull This is an important abdominal exercise. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.<br /> Keep your body straight at all times. Pivot to one side, raising that arm vertically above you as you twist.<br /> Pause and return to the starting position, and then repeat on the other side.<br /> http://www.bodybuilding.com/exercises/detail/view/name/plank-with-twist
  
Forearms		Plate Pinch (not set)(not set)112Intermediate0Static1) Grab two wide-rimmed plates and put them together with the smooth sides facing outward<br /> 2) Use your fingers to grip the outside part of the plate and your thumb for the other side thus holding both plates together. This is the starting position.<br /> 3) Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.<br /> 4) Repeat for the recommended amount of sets prescribed in your program.<br /> 5) Switch arms and repeat the movements.<br /> <br /> Caution:<br /> Attempting to hold the weighted plate for too long can cause you to drop the plate. As a result, it may land on your feet or other areas which may cause an injury. So if you feel like the weight is about to slip out of your hand, slowly bend your knees while keeping your back straight and put the plates on the floor.<br />   http://www.bodybuilding.com/exercises/detail/view/name/plate-pinch
  
Middle Back		Plate Row (not set)[3,10,1]21Beginner0Pull1) Stack the needed number of plates on top of a small plate on the ground, allowing you to easily grip the rims. <br /> 2) Adopt a shoulder-width stance in front of the plates. Bend at the hip with your knees slightly bent, keeping your back flat. Grab the weights from the side and let them hang below your chest, arms extended. This will be your starting positioning. <br /> 3) Maintaining a flat back, pull the weights to your chest by flexing the elbows. Do not jerk the weight. <br /> 4) Return the weight to the starting position and repeat for the desired number of repetitions. <br /> Bent Over Barbell Row  http://www.bodybuilding.com/exercises/detail/view/name/plate-row
  
Shoulders		Plate Shoulder Circle Big To Small Rotation (not set)[15]112Beginner0Push1) Stand erect holding two 5-lb. plates directly out to your sides, arms fully extended. Position your thumbs on the outer edge of the plates and several fingers through the inside hole for a more secure grip. The plates should be horizontal to the floor. This will be your starting position. <br /> 2) Using a circular but deliberate motion do multiple arm circles, first starting with a small rotation and progressing to larger ones. Reverse course so you're again doing progressively smaller circles, then switch so you’re doing it in the opposite direction. Again repeat from a smaller to larger circular motion. <br />  http://www.bodybuilding.com/exercises/detail/view/name/plate-shoulder-circle-big-to-small-rotation
  
Abdominals		Plate Twist (not set)(not set)111Intermediate0Pull1) Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly bent.<br /> 2) Slowly cross your legs near your ankles and lift them up off the ground. Your knees should also be bent slightly. <br /> Note:<br /> Move your upper body back slightly to help keep you balanced turning this exercise. This is the starting position.<br /> 3) Move the plate to the left side and touch the floor with it. Breathe out as you perform that movement.<br /> 4) Come back to the starting position as you breathe in and then repeat the movement but this time to the right side of the body. <br /> Tip:<br /> Use a slow controlled movement at all times. Jerking motions can injure the back.<br /> 5) Repeat for the recommended amount of repetitions.<br /> Cross-Body Crunch/
/ Russian Twist		  http://www.bodybuilding.com/exercises/detail/view/name/plate-twist
  
Hamstrings		Platform Hamstring Slides (not set)[8]112Beginner0Pull1) For this movement a wooden floor or similar is needed. Lay on your back with your legs extended. Place a gym towel or a light weight underneath your heel. This will be your starting position.<br /> 2) Begin the movement by flexing the knee, keeping your other leg straight.<br /> 3) Continue bringing the heel closer to you, sliding it on the floor.<br /> 4) At full knee flexion, reverse the movement to return to the starting position. <br />  http://www.bodybuilding.com/exercises/detail/view/name/platform-hamstring-slides
  
Quadriceps		Plie Dumbbell Squat ["Sumo Dumbbell Squat"][5,6,8,9]41Beginner0Push1) Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.<br /> 2) Your toes should be facing out. <br /> Note:<br /> Your arms should be stationary while performing the exercise. This is the starting position.<br /> 3) Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise.<br /> 4) Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> Failure to keep your back straight can result in back injury.<br /> Wide Stance Barbell Squat  http://www.bodybuilding.com/exercises/detail/view/name/plie-dumbbell-squat
  
Chest		Plyo Kettlebell Pushups ["Plyometric Push-up"][1,2]91Expert0Push1) Place a kettlebell on the floor. Place yourself in a pushup position, on your toes with one hand on the ground and one hand holding the kettlebell, with your elbows extended. This will be your starting position.<br /> 2) Begin by lowering yourself as low as you can, keeping your back straight.<br /> 3) Quickly and forcefully reverse direction, pushing yourself up to the other side of the kettlebell, switching hands as you do so. Continue the movement by descending and repeating the movement back and forth.<br />   http://www.bodybuilding.com/exercises/detail/view/name/plyo-kettlebell-pushups
  
Chest		Plyo Push-up ["Plyometric Push-up"][1,2]01Beginner0Push1) 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 towards the ground.<br /> 4) 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 /> 5) Return to the starting position and repeat the exercise.<br /> 6) For added difficulty, add claps into the movement while you are air borne. <br />   http://www.bodybuilding.com/exercises/detail/view/name/plyo-push-up
  
Quadriceps		Pop Squat (not set)[5,16,6,8,9]01Beginner0Push1) Position your legs using a wider-than-shoulder-width stance with the toes slightly pointed out and knees slightly bent. Rest your hands on your hips. Keep your neck neutral and maintain a straight back. This will be your starting position. <br /> 2) Descend into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor. Inhale as you perform this portion of the movement. <br /> 3) Once you reach your bottom position, begin to push through your heels to ascend upwards. <br /> 4) Generate enough power to jump upwards. As you jump upwards, bring both feet inward towards one another so that you land with your feet a few inches apart. Be sure to land on your toes. <br /> 5) As you land on your toes with your feet closer together, immediately propel yourself upwards and jump to return to the starting position. This is one repetition. <br /> 6) Repeat for the recommended amount of repetitions. <br />   http://www.bodybuilding.com/exercises/detail/view/name/pop-squat
  
Calves		Posterior Tibialis Stretch (not set)(not set)110Intermediate0Static1) In a seated position, loop a belt, rope, or band around one foot. This will be your starting position.<br /> 2) With the leg extended and the heel off of the ground, pull on the belt so that the foot is everted, with the outside of the foot being pulled towards you. Hold for 10-20 seconds, and then switch sides.<br />   http://www.bodybuilding.com/exercises/detail/view/name/posterior-tibialis-stretch
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