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 691-705 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Shoulders		Punches (not set)[10,12]01Beginner0Push1) Start with your feet shoulder width apart, and place your dominant foot forward slightly. Bend your knees, and hold your hands up near the top of your chest. <br /> 2) Starting with your dominant arm first, punch your arm forward, slightly rotating your shoulder, and twisting at the torso. The target of your punch should be straight in front of you and at shoulder height. <br /> 3) As you retract your dominant arm by pulling your elbow back to your side, extend your other arm forward, again rotating at the shoulder and torso. Make sure to keep your abs flexed during the movement. <br />  http://www.bodybuilding.com/exercises/detail/view/name/punches
  
Shoulders		Push Press (not set)[14,2]21Expert0Push<br /> Beginning Position:<br /> <br /> 1) Use the floor-to-shoulder lifting technique described in the <a href=exercises.php?Name=Power+Clean>Power Clean</a> exercise to move the bar from the floor to the shoulders.<br /> <br /> Upward Movement Phase:<br /> <br /> 1) Slightly flex the hips and knees, keeping torso erect.<br /> 2) Immediately follow with an explosive push upward by extending the knees.<br /> 3) Keep torso erect and tensed.<br /> 4) At maximum hip and knee extension, shift body weight to balls of feet and extend ankle joints.<br /> 5) At maximum plantar flexion, push bar from the shoulders.<br /> 6) Push the bar with the arms to a fully extended elbow position overhead.<br /> <br /> Downward Movement Phase:<br /> <br /> 1) Lower bar to shoulders.<br /> 2) Flex hips and knees slightly as bar touches shoulders.<br /> 3) Straighten the hips and knees before the upward movement phase begins again.<br /> <br /> Breathing:<br /> <br /> 1) Exhale through the sticking point of the upward movement phase.<br /> 2) Inhale during the downward movement phase.<br /> One-Arm Kettlebell Push Press/
/ Push Press - Behind the Neck		  http://www.bodybuilding.com/exercises/detail/view/name/push-press
  
Shoulders		Push Press - Behind the Neck (not set)[6,14,2]21Intermediate0Push1) Standing with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, moving the bar in a vertical path.<br /> 2) Using the momentum generated, finish pressing the weight overhead be extending through the arms.<br /> 3) Return to the starting position, using your legs to absorb the impact. <br /> One-Arm Kettlebell Push Press/
/ Push Press		  http://www.bodybuilding.com/exercises/detail/view/name/push-press-behind-the-neck
  
Chest		Push Up to Side Plank (not set)[5,1,2]01Beginner0Push1) Get into pushup position on the toes with your hands just outside of shoulder width.<br /> 2) Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight. <br /> 3) Do one pushup and as you come up, shift your weight on the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank.<br /> 4) Lower the arm back to the floor for another pushup and then twist to the other side.<br /> 5) Repeat the series, alternating each side, for 10 or more reps.<br />   http://www.bodybuilding.com/exercises/detail/view/name/push-up-to-side-plank
  
Chest		Push-Up Wide (not set)[5,1,2]01Beginner0None1) With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position. <br /> 2) To begin, allow the elbows to flex, lowering your chest to the floor as you inhale. <br /> 3) Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step. <br /> 4) After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions. <br /> Dumbbell Bench Press/
/ Push Up to Side Plank/
/ Push-Ups With Feet Elevated		 http://www.bodybuilding.com/exercises/detail/view/name/push-up-wide
  
Triceps		Push-Ups - Close Triceps Position ["Pushups - Close Triceps Position"][4,1]01Intermediate0Push1) Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.<br /> 2) Lower yourself until your chest almost touches the floor as you inhale.<br /> 3) Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.<br /> 4) After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.<br /> <br /> Variations:<br /> <br /> 1) If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor.<br /> 2) For the most advanced lifters, you can place your feet at a high surface such as a bench in order to increase the resistance.<br /> <br /> See Also:<br /> <a href="http://www.bodybuilding.com/fun/exercises.php?Name=Pushups">Push-Up</a><br />   http://www.bodybuilding.com/exercises/detail/view/name/push-ups-close-triceps-position
  
Chest		Push-Ups With Feet Elevated (not set)[1,2]01Beginner0Push1) Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.<br /> 2) Place your toes on top of a flat bench. This will allow your body to be elevated. <br /> Note:<br /> The higher the elevation of the flat bench, the higher the resistance of the exercise is.<br /> 3) Lower yourself until your chest almost touches the floor as you inhale.<br /> 4) Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.<br /> 5) After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.<br /> <br /> Variations:<br /> Another way to perform this exercise is to use an exercise ball to elevate your body instead of a flat bench. This adds a level of difficulty due to the instability provided.<br /> <br /> See Also:<br /> <a href="http://www.bodybuilding.com/fun/exercises.php?Name=Pushups">Push-Up</a><br /> Push-Ups With Feet On An Exercise Ball  http://www.bodybuilding.com/exercises/detail/view/name/push-ups-with-feet-elevated
  
Chest		Push-Ups With Feet On An Exercise Ball (not set)[1,2]61Intermediate0Push1) Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.<br /> 2) Place your toes on top of an exercise ball. This will allow your body to be elevated. <br /> 3) Lower yourself until your chest almost touches the floor as you inhale.<br /> 4) Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.<br /> 5) After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.<br /> <br /> Variations:<br /> Another way to perform this exercise is to use a flat bench to elevate your body instead of an exercise ball.<br /> <br /> See Also:<br /> <a href="http://www.bodybuilding.com/fun/exercises.php?Name=Pushups">Push-Up</a><br /> Push-Ups With Feet Elevated  http://www.bodybuilding.com/exercises/detail/view/name/push-ups-with-feet-on-an-exercise-ball
  
Chest		Pushups ["Push-Up"," Push Up"][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.<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 /> <br /> Variations:<br /> <br /> If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor.<br /> For the most advanced lifters, you can place your feet at a high surface such as a bench in order to increase the resistance and to target the upper chest more.<br /> Dumbbell Bench Press  http://www.bodybuilding.com/exercises/detail/view/name/pushups
  
Chest		Pushups (Close and Wide Hand Positions) ["Push-Up"," Push Up"][1,2]01Beginner0Push1) Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.<br /> 2) Lower yourself until your chest almost touches the floor as you inhale.<br /> 3) Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.<br /> 4) After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.<br /> <br /> Variations:<br /> <br /> 1) If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor.<br /> 2) For the most advanced lifters, you can place your feet at a high surface such as a bench in order to increase the resistance and to target the upper chest more.<br /> <br /> See Also:<br /> <a href="http://www.bodybuilding.com/fun/exercises.php?Name=Pushups">Pushups</a><br />   http://www.bodybuilding.com/exercises/detail/view/name/pushups-close-and-wide-hand-positions
  
Lower Back		Pyramid (not set)[1]60Beginner0Static1) Start off by rolling your torso forward onto the ball so your hips rest on top of the ball and become the highest point of your body.<br /> 2) Rest your hands and feet on the floor. Your arms and legs can be slightly bent or straight, depending on the size of the ball, your flexibility, and the length of your limbs. This also helps develop stabilizing strength in your torso and shoulders.<br />   http://www.bodybuilding.com/exercises/detail/view/name/pyramid
  
Quadriceps		Quad Stretch (not set)(not set)110Intermediate0Static1) Lay on your side. Loop a belt, rope, or band around your top foot. Flex the knee and extend your hip, attempting to touch your glutes with your foot, and holding the belt with your hands. This will be your starting position.<br /> 2) With the belt being held over the shoulder or overhead, gently pull to increase the stretch in the quadriceps. Hold for 10-20 seconds, and then switch sides.<br />   http://www.bodybuilding.com/exercises/detail/view/name/quad-stretch
  
Quadriceps		Quadriceps-SMR ["Foam Roll Quadriceps"," Myofascial Release Quads"](not set)82Intermediate0Static1) Lay facedown on the floor with your weight supported by your hands or forearms. Place a foam roll underneath one leg on the quadriceps, and keep the foot off of the ground. Make sure to relax the leg as much as possible. This will be your starting position.<br /> 2) Shifting as much weight onto the leg to be stretched as is tolerable, roll over the foam from above the knee to below the hip, holding points of tension for 10-30 seconds. Switch sides.<br />   http://www.bodybuilding.com/exercises/detail/view/name/quadriceps-smr
  
Quadriceps		Quick Leap (not set)[6,9]111Beginner0Push1) You will need a box for this exerise.<br /> 2) Begin facing the box standing 1-2 feet from its edge.<br /> 3) By utilizing your hips, hop onto the box, landing on both legs. Ensure that you land with your legs bent and your feet flat.<br /> 4) Immediately upon landing, fully extend through the entire body and swing your arms overhead to explode off of the box. Use your legs to absorb the impact of landing. <br />   http://www.bodybuilding.com/exercises/detail/view/name/quick-leap
  
Shoulders		Rack Delivery ["Muscle Clean"][7,15]21Intermediate0Pull1) This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.<br /> 2) Begin by rotating the elbows around the bar, delivering the bar to the shoulders. As your elbows come forward, relax your grip. The shoulders should be protracted, providing a shelf for the bar, which should lightly contact the throat.<br /> 3) It is important that the bar stay close to the body at all times, as with a heavier load any distance will result in an unwanted collision. As the movement becomes smoother, speed and load can be increased before progressing further. <br />   http://www.bodybuilding.com/exercises/detail/view/name/rack-delivery
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