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 106-120 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Biceps		Biceps Curl To Shoulder Press (not set)[3,1,2]41Intermediate0Pull1) Begin in a standing position with a dumbbell in each hand. Your arms should be hanging at your sides with your palms facing forward. Look directly ahead, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. <br /> 2) Initiate the movement by flexing the elbows to curl the weight. Do not use momentum or flex through the shoulder, instead use a controlled motion. <br /> 3) Execute the pressing movement by extending the arm, flexing and abducting the shoulder to rotate the arm as you press above your head. <br /> 4) Pause at the top of the motion before reversing the movement to return to the starting position. Complete the desired number of repetitions before switching to the opposite side. <br />   http://www.bodybuilding.com/exercises/detail/view/name/biceps-curl-to-shoulder-press
  
Quadriceps		Bicycling (not set)[6,8,9]110Beginner1None1)To begin, seat yourself on the bike and adjust the seat to your height.<br />   http://www.bodybuilding.com/exercises/detail/view/name/bicycling
  
Quadriceps		Bicycling, Stationary ["stationary bike"][6,8,9]100Beginner0None1)To begin, seat yourself on the bike and adjust the seat to your height.<br /> 2)Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.<br />   http://www.bodybuilding.com/exercises/detail/view/name/bicycling-stationary
  
Triceps		Board Press (not set)[4,7,10,1]21Intermediate0Push1)Begin by lying on the bench, getting your head beyond the bar if possible. One to five boards, made out of 2x6's, can be screwed together and held in place by a training partner, bands, or just tucked under your shirt.<br /> 2) 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 /> 3) You can take a standard bench grip, or shoulder width to focus on the triceps. Pull the bar out of the rack without protracting your shoulders. The bar, wrist, and elbow should stay in line at all times. Focus on squeezing the bar and trying to pull it apart.<br /> 4) Lower the bar to the boards, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout. <br /> Floor Press/
/ Floor Press with Chains/
/ Pin Presses		  http://www.bodybuilding.com/exercises/detail/view/name/board-press
  

Lats

Body pullover ["Body Drag"]["5"]00Intermediate0Pull<iframe width="560" height="315" src="https://www.youtube.com/embed/mjnseqLiVXM" frameborder="0" allowfullscreen></iframe>https://www.youtube.com/watch?v=mjnseqLiVXM
  
Triceps		Body Tricep Press (not set)(not set)02Beginner0Push1)Position a bar in a rack at chest height.<br /> 2) Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.<br /> 3) Begin by flexing the elbow, lowering yourself towards the bar.<br /> 4) Pause, and then reverse the motion by extending the elbows.<br /> 5) Progress from bodyweight by adding chains over your shoulders. <br />  http://www.bodybuilding.com/exercises/detail/view/name/body-tricep-press
  
Triceps		Body Triceps Press Using Flat Bench (not set)[5,1]111Intermediate0Push1) With your body perpendicular to a flat bench, extend your feet well out from the bench, gripping the edge with your hands just outside shoulder width. The top of your head should be about 6 inches behind the plane of the bench’s front edge. This will be your starting position. <br /> 2) Keep your body rigid, bending at the elbows to slowly lower your head so that it dips below the bench to fully stretch your triceps. Your body should almost be in a straight line just above the floor. <br /> 3) Contract your triceps to press back up to the start position, fully extending your arms. Repeat for the designated number of reps. <br />  http://www.bodybuilding.com/exercises/detail/view/name/body-triceps-press-using-flat-bench
  
Triceps		Body-Up (not set)[4,1]02Intermediate0Push1) Assume a plank position on the ground. You should be supporting your body weight on your toes and forearms keeping your torso straight. Your forearms should be shoulder-width apart. This will be your starting position. <br /> 2) Pressing your palms firmly into the ground, extend through the elbows to raise your body from the ground. Keep your torso rigid as you perform the movement. <br /> 3) Slowly lower your forearms back to the ground by allowing the elbows to flex. Repeat for the desired number of repetitions. <br /> Push-Ups - Close Triceps Position  http://www.bodybuilding.com/exercises/detail/view/name/body-up
  
Chest		Bodyweight Flyes (not set)[5,1,2]02Intermediate0Push1) Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll. <br /> 2)Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight. <br /> 3)Place your hands on the bars. This will be your starting position. <br /> 4)Using a slow and controlled motion, move your hands away from the midline of your body, rolling the bars apart. Inhale during this portion of the motion. <br /> 5)After moving the bars as far apart as you can, return to the starting position by pulling them back together. Exhale as you perform this movement. <br /> Butterfly/
/ Cable Crossover		 http://www.bodybuilding.com/exercises/detail/view/name/bodyweight-flyes
  
Quadriceps		Bodyweight Lunge (not set)[6,8,9]01Beginner0Push1) Stand erect with your feet hip-width apart, chest out, and shoulders back, maintaining the natural curvature of your spine. Your knees should be unlocked and your hand on your hips. This is your starting position. <br /> 2) Take a moderate-length step forward with one foot, descending to a point in which your rear knee approaches the floor without touching, maintaining your body's upright posture. Your front knee should bend about 90 degrees, but for knee health it should not be forward of the vertical plane that extends straight up from your toes. If so, take a slightly longer step. <br /> 3) From the bottom position, push back up from your forward foot, bringing it back beside the other. <br /> 4) Repeat on the opposite side for the required number of repetitions. <br />   http://www.bodybuilding.com/exercises/detail/view/name/bodyweight-lunge
  
Middle Back		Bodyweight Mid Row (not set)[3,10]111Intermediate0Pull1)Begin by taking a medium to wide grip on a pull-up apparatus with your palms facing away from you. From a hanging position, tuck your knees to your chest, leaning back and getting your legs over your side of the pull-up apparatus. This will be your starting position. <br /> 2)Beginning with your arms straight, flex the elbows and retract the shoulder blades to raise your body up until your legs contact the pull-up apparatus. <br /> 3)After a brief pause, return to the starting position. <br /> Bent Over Barbell Row http://www.bodybuilding.com/exercises/detail/view/name/bodyweight-mid-row
  
Quadriceps		Bodyweight Reverse Lunge (not set)[6,8,9]01Beginner0Push1) Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. <br /> 2) Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral. <br /> 3) After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips. <br /> 4) This movement can be done completely on one side before switching, or can be performed in an alternating fashion. <br />   http://www.bodybuilding.com/exercises/detail/view/name/bodyweight-reverse-lunge
  
Quadriceps		Bodyweight Squat ["prisoner squat"," air squat"][8,9]01Beginner0Push1)Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.<br /> 2) Begin the movement by flexing your knees and hips, sitting back with your hips.<br /> 3) Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.<br />   http://www.bodybuilding.com/exercises/detail/view/name/bodyweight-squat
  
Quadriceps		Bodyweight Walking Lunge (not set)[6,8,9]01Beginner0Push1)Begin standing with your feet shoulder width apart and your hands on your hips.<br /> 2) Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. <br /> 3)Drive through the heel of your lead foot and extend both knees to raise yourself back up.<br /> 4) Step forward with your rear foot, repeating the lunge on the opposite leg. <br /> Single Leg Glute Bridge/
/ Split Squats		  http://www.bodybuilding.com/exercises/detail/view/name/bodyweight-walking-lunge
  
Abdominals		Bosu Ball Cable Crunch With Side Bends (not set)(not set)32Beginner0Pull1) Connect a standard handle to each arm of a cable machine, and position them in the most downward position.<br /> 2) Grab a Bosu Ball and position it in front and center of the cable machine. <br /> 3) Lie down on the Bosu Ball with the small of your back arched around the ball. Your rear end should be close to the floor without touching it.<br /> 4) With both hands, reach back and grab the handle of each cable.<br /> 5) With your feet positioned in a wide stance, extend your arms straight out in front of you and in between your knees. Your hands should be at knee level.<br /> 6) Keep your arms straight and in-line with the upward angle of the cable. Elevate your torso in a crunching motion without dropping or bending your arms.<br /> 7) Maintain the rigid position with your arms. Slowly descend back to the starting position with your back arched around the Bosu Ball and your abdominals elongated.<br /> 8) Repeat the same series of movements to failure. <br /> 9) Once you reach failure, keep your abs tight and raise your torso into plank position so your back is elevated off the Bosu Ball.<br /> 10) Lower your arms down to your side; keep them straight. Start doing alternating side bends; reach for your heels! This finishing movement will focus on your obliques. <br />   http://www.bodybuilding.com/exercises/detail/view/name/bosu-ball-cable-crunch-with-side-bends
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