Exercise Guides

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 991-1,005 of 1,081 items.

Main Muscle Trained	Name	Alternate Names	Auxiliary Muscles	Equipment	Mechanics Type	Exercise Level	Sport	Force	Instructions	Alternative Exercises	External Url Info	Comments
Triceps	Suspended Triceps Press	(not set)	[5,1]	11	2	Intermediate	0	Push	1) Adjust the straps to about shoulder height. Taking the handles with a pronated grip, lean into them supporting your weight with your arms straight. Your hips and knees should be extended. This will be your starting position. <br /> 2) Perform the movement by slowly allowing your elbow to flex. Only the forearm should move, with the humerus (upper arm) maintaining its position. <br /> 3) As the elbow closes below 90 degrees, pause. Complete the exercise by returning to the starting position by extending the elbow. <br />	Cable Rope Overhead Triceps Extension	http://www.bodybuilding.com/exercises/detail/view/name/suspended-triceps-press
Chest	Svend Press	(not set)	[7,1,2]	11	1	Beginner	0	Push	1) Begin in a standing position.<br /> 2) Press two lightweight plates together with your hands. Hold the plates together close to your chest to create an isometric contraction in your chest muscles. Your fingers should be pointed forward. This is your starting position. <br /> 3) Squeeze the plates between your palms and extend your arms directly out in front of you in a controlled motion.<br /> 4) Pause at the top of the motion, and then slowly return to the starting position. <br />	Push-Ups - Close Triceps Position/ / Tate Press	http://www.bodybuilding.com/exercises/detail/view/name/svend-press
Middle Back	T-Bar Row	(not set)	[3,10]	2	1	Intermediate	0	Pull	1) Load the bar to an appropriate weight for your training. Stand astride the bar and bend at the hips to take a pronated grip on the handles. <br /> 2) Ensure that your back remains flat, and then remove the weight from the rests, letting the bar hang at arms length. This will be your starting position. <br /> 3) Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest. <br /> 4) After a brief pause at the top of the motion, return to the starting position. <br />	Smith Machine Bent Over Row	http://www.bodybuilding.com/exercises/detail/view/name/t-bar-row
Middle Back	T-Bar Row with Handle	["Two-Arm Long Bar Row with Handle"]	[3,10]	2	1	Beginner	0	Pull	1) Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end. <br /> 2) Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position. <br /> 3) Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position. <br /> 4) Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement. <br /> 5) After a brief pause, return to the starting position. <br />	Seated Cable Rows	http://www.bodybuilding.com/exercises/detail/view/name/t-bar-row-with-handle
Shoulders	Tall Muscle Snatch	(not set)	[11,12,14,15]	2	1	Intermediate	0	Pull	1) Begin with a loaded barbell held at the mid-thigh position with a wide grip. The feet should be directly below the hips with the feet turned out as needed. The knees should be slightly bent. Raise the upper arms until they are parallel to the ground. This will be the starting position. <br /> 2) Begin the movement by driving through the front of the heels pulling yourself under the bar into the receiving position. Extend your arms overhead as you descend into a full squat. <br /> 3) After pausing at the bottom of the receiving position, extend the hips and knees to rise to a full standing position holding the weight overhead. <br /> 4) Return to the starting position lowering the weight under control. <br />		http://www.bodybuilding.com/exercises/detail/view/name/tall-muscle-snatch
Triceps	Tate Press	["Triceps Press"]	[4,1]	4	2	Intermediate	0	Push	1) Lie down on a flat bench with a dumbbell in each hand on top of your thighs. The palms of your hand will be facing each other.<br /> 2) By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them in front of you at shoulder width. <br /> Note:<br /> when holding the dumbbells in front of you, make sure your arms are wider than shoulder width apart from each other using a pronated (palms forward) grip. Allow your elbows to point out. This is your starting position.<br /> 3) Keeping the upper arms stationary, slowly move the dumbbells in and down in a semi circular motion until they touch the upper chest while inhaling. Keep full control of the dumbbells at all times and do not move the upper arms nor rest the dumbbells on the chest.<br /> 4) As you breathe out, move the dumbbells up using your triceps and the same semi-circular motion but in reverse. Attempt to keep the dumbbells together as they move up. Lock your arms in the contracted position, hold for a second and then start coming down again slowly again. <br /> Tip:<br /> It should take at least twice as long to go down than to come up.<br /> 5) Repeat the movement for the prescribed amount of repetitions of your training program.<br /> <br /> Caution:<br /> When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.<br /> Just lift your legs from the floor bending at the knees, twist your wrists so that the palms of your hands are facing each other and place the dumbbells on top of your thighs. When both dumbbells are touching your thighs simultaneously push your upper torso up (while pressing the dumbbells on your thighs) and also perform a slight kick forward with your legs (keeping the dumbbells on top of the thighs). By doing this combined movement, momentum will help you get back to a sitting position with both dumbbells still on top of your thighs. At this moment you can place the dumbbells on the floor.<br />		http://www.bodybuilding.com/exercises/detail/view/name/tate-press
Chest	Tempo Bench Press	(not set)	["1","2"]	2	1	Intermediate	0	Push	1) Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.<br /> 2) From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest. Very slow. 4 seconds down, and two seconds up.<br /> <br /> 3) After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. <br /> 4) Repeat the movement for the prescribed amount of repetitions.<br /> 5) When you are done, place the bar back in the rack.	Spoto Press	https://www.bodybuilding.com/content/youre-not-doing-slow-negatives-on-these-moves-you-should-be.html
Hamstrings	The Straddle	(not set)	[6]	0	0	Beginner	0	Static	1) Begin in a seated, upright position. Start by extending your legs in front of you in a V.<br /> 2) With your hands on the floor, lean forward as far as possible. Hold for 10 to 20 seconds.<br />		http://www.bodybuilding.com/exercises/detail/view/name/the-straddle
Adductors	Thigh Abductor	["Outer Thigh Machine"]	[8]	10	2	Beginner	0	Push	1) To begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.<br /> 2) Slowly press against the machine with your legs to move them away from each other while exhaling.<br /> 3) Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. <br /> Note:<br /> Remember to keep your upper body stationary to prevent any injuries from occurring.<br /> 4) Repeat for the recommended amount of repetitions.<br />		http://www.bodybuilding.com/exercises/detail/view/name/thigh-abductor
Adductors	Thigh Adductor	["Inner Thigh Machine"]	[8,9]	10	2	Beginner	0	Pull	1) To begin, sit down on the adductor machine and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.<br /> 2) Slowly press against the machine with your legs to move them towards each other while exhaling.<br /> 3) Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. <br /> Note:<br /> Remember to keep your upper body stationary and avoid fast jerking motions in order to prevent any injuries from occurring.<br /> 4) Repeat for the recommended amount of repetitions.<br />		http://www.bodybuilding.com/exercises/detail/view/name/thigh-adductor
Chest	Tiger-Bend Push-Up	(not set)	[1,2]	0	1	Intermediate	0	Push	1) Begin in the top position of a push-up: arms extended, back and neck in a straight line, and core tight with your hands slightly wider than shoulder width. This will be your starting position. <br /> 2) Lower yourself to a bottom push-up position with your chest slightly above the floor. Rock backwards by bringing your elbows back and forearms to the ground, pushing through your palms. Your hips may rise slightly as you move back. This is OK. <br /> 3) Transition back to the bottom push-up position by rocking forward. Then, push up to the starting position. This is one repetition. <br /> 4) Repeat for the recommended number of repetitions. <br />		http://www.bodybuilding.com/exercises/detail/view/name/tiger-bend-push-up
Quadriceps	Tire Flip	(not set)	[6,4,7,8,9,11,1,15,2]	11	1	Intermediate	1	Pull	1) Begin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire.<br /> 2) To lift the tire, extend through the hips, knees, and ankles, driving into the tire and up. <br /> 3) As the tire reaches a 45 degree angle, step forward and drive a knee into the tire. As you do so adjust your grip to the upper portion of the tire and push it forward as hard as possible to complete the turn. Repeat as necessary.<br />		http://www.bodybuilding.com/exercises/detail/view/name/tire-flip
Abdominals	Toe Touching Crunches	["Toe Touchers"]	(not set)	0	2	Beginner	0	Pull	To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.<br /> Your legs should be touching each other. Slowly elevate your legs up in the air until they are almost perpendicular to the floor with a slight bend at the knees. Your feet should be parallel to the floor.<br /> Move your arms so that they are fully extended at a 45 degree angle from the floor. This is the starting position.<br /> While keeping your lower back pressed against the floor, slowly lift your torso and use your hands to try and touch your toes. Remember to exhale while perform this part of the exercise.<br /> Slowly begin to lower your torso and arms back down to the starting position while inhaling. Remember to keep your arms straight out pointing towards your toes.<br /> Repeat for the recommended amount of repetitions.<br />	Tuck Crunch	http://www.bodybuilding.com/exercises/detail/view/name/toe-touchers
Abdominals	Torso Rotation	(not set)	(not set)	6	0	Beginner	0	Pull	1) Stand upright holding an exercise ball with both hands. Extend your arms so the ball is straight out in front of you. This will be your starting position.<br /> 2) Rotate your torso to one side, keeping your eyes on the ball as you move. Now, rotate back to the opposite direction. Repeat for 10-20 repetitions.<br />		http://www.bodybuilding.com/exercises/detail/view/name/torso-rotation
Abdominals	Towel Sit-Ups	["Situps","Sit-Up"]	(not set)	11	2	Beginner	0	Pull	Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.<br /> Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.<br /> Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.<br /> Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.<br /> Repeat for the recommended amount of repetitions.	Jackknife Sit-Up/ / Janda Sit-Up	http://www.bodybuilding.com/exercises/detail/view/name/sit-up	Variations: This exercise can be performed with a weighted plate being held by both arms resting on the chest. The way to perform this exercise is to cross your arms by making an X and grabbing the weighted plate. Note: Your hands will no longer be behind your head. This variation may be difficult to perform at first so start out using little to no weights until you feel comfortable with the movements.

Chest