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 121-135 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Abdominals		Bosu Ball Crunch (not set)(not set)61Beginner0Pull1) Lay with the small of your back against the round side of a Bosu ball. Your knees should be bent with your feet flat on the ground. Fold your arms across your chest. This will be your starting position. <br /> 2) Perform the movement by flexing the lumbar spine raising your torso. Do not flex the hips. <br /> 3) At the top of the motion pause, and then return to the starting position. <br /> Crunches  http://www.bodybuilding.com/exercises/detail/view/name/bosu-ball-crunch
  
Chest		Bosu Ball Push-Up (not set)[1,2]61Intermediate0Push1) Assume a prone position with your body straight supporting your upper body with a wide grip on the flat side of the Bosu ball. This will be your starting position. <br /> 2) Initiate the movement by flexing the elbows lowering your torso. Do not allow your hips to rise or to sag. <br /> 3) Pause at the bottom of the motion, and then extend the elbows to return to the starting position. <br /> Pushups  http://www.bodybuilding.com/exercises/detail/view/name/bosu-ball-push-up
  
Quadriceps		Bosu Ball Squat (not set)[6,8,9]61Intermediate0Push1) Stand on the flat side of a Bosu ball, with a shoulder-width stance. Maintain good spinal position with your chest up and head looking forward. This will be your starting position. <br /> 2) Flex the knees and hips to lower your body, keeping your knees aligned with your feet and hips. Squat as deep as flexibility allows. Do not allow your knees to cave or allow your thoracic spine to flex. <br /> 3) Pause at the bottom of the motion, and then return to the starting position by extending at the knees and hips. <br />  http://www.bodybuilding.com/exercises/detail/view/name/bosu-ball-squat
  
Abdominals		Bottoms Up (not set)(not set)01Beginner0Pull1)Begin by lying on your back on the ground. Your legs should be straight and your arms at your side. This will be your starting position. <br /> 2)To perform the movement, tuck the knees toward your chest by flexing the hips and knees. Following this, extend your legs directly above you so that they are perpendicular to the ground. Rotate and elevate your pelvis to raise your glutes from the floor. <br /> 3)After a brief pause, return to the starting position. <br /> Cable Crunch http://www.bodybuilding.com/exercises/detail/view/name/bottoms-up
  
Forearms		Bottoms-Up Clean From The Hang Position (not set)[3,1]91Intermediate0Pull1)Initiate the exercise by standing upright with a kettlebell in one hand.<br /> 2) Swing the kettlebell back forcefully and then reverse the motion forcefully. Crush the kettlebell handle as hard as possible and raise the kettlebell to your shoulder.<br />   http://www.bodybuilding.com/exercises/detail/view/name/bottoms-up-clean-from-the-hang-position
  
Hamstrings		Box Jump (Multiple Response) ["front box jump"][5,16,6,8,14]111Beginner0Push1)Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.<br /> 2) Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform. <br /> 3)Immediately drop or jump back down to the original starting place; then repeat the sequence. <br />   http://www.bodybuilding.com/exercises/detail/view/name/box-jump-multiple-response
  
Hamstrings		Box Skip (not set)[5,16,6,8,14]111Beginner0Push1)You will need several boxes lined up about 8 feet apart.<br /> 2) Begin facing the first box with one leg slightly behind the other.<br /> 3) Drive off the back leg, attempting to gain as much height with the hips as possible. <br /> 4)Immediately upon landing on the box, drive the other leg forward and upward to gain height and distance, leaping from the box. Land between the first two boxes with the same leg that landed on the first box.<br /> 5) Then, step to the next box and repeat. <br /> Alternate Leg Diagonal Bound/
/ Box Jump (Multiple Response)		  http://www.bodybuilding.com/exercises/detail/view/name/box-skip
  
Quadriceps		Box Squat (not set)[16,6,8,9,11]21Intermediate0Push1)The box squat allows you to squat to desired depth and develop explosive strength in the squat movement. Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.<br /> 2) Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.<br /> 3) With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.<br /> 4) Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe. <br /> Box Squat with Bands/
/ Box Squat with Chains/
/ Wide Stance Barbell Squat		  http://www.bodybuilding.com/exercises/detail/view/name/box-squat
  
Quadriceps		Box Squat with Bands (not set)[5,16,6,8,9,11]21Expert0Push1)Begin in a power rack with a box at the appropriate height behind you. Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension. If dumbbells are used, secure them so that they don't move. Also, ensure that the dumbbells you are using are heavy enough for the bands that you are using. Additional plates can be used to hold the dumbbells down. If more tension is needed, you can either widen the base on the floor or choke the bands. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.<br /> 2) Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.<br /> 3) With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.<br /> 4) Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe. Use care to return the barbell to the rack.<br /> Box Squat/
/ Box Squat with Chains		  http://www.bodybuilding.com/exercises/detail/view/name/box-squat-with-bands
  
Quadriceps		Box Squat with Chains (not set)[5,16,6,8,9,11]21Expert0Push1) Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.<br /> 2) To set up the chains, begin by looping the leader chain over the sleeves of the bar. The heavy chain should be attached using a snap hook. Adjust the length of the lead chain so that a few links are still on the floor at the top of the movement.<br /> 3) Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.<br /> 4) With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.<br /> 5) Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe.<br /> Box Squat with Bands/
/ Squat with Bands/
/ Squat with Chains		  http://www.bodybuilding.com/exercises/detail/view/name/box-squat-with-chains
  
Biceps		Brachialis-SMR ["Bicep Foam Roll"](not set)80Intermediate0Static1)Lie on your side, with your upper arm against the foam roller. The upper arm should be more or less aligned with your body, with the outside of the bicep pressed against the foam roller.<br /> 2) Raise your hips off of the floor, supporting your weight on your arm and on your feet. Hold for 10-30 seconds, and then switch sides.<br />   http://www.bodybuilding.com/exercises/detail/view/name/brachialis-smr
  

Shoulders

Bradford/Rocky Presses ["Bradford Press"," Rocky Press"," Alternating Shoulder Press"," Seated Barbell Press"][2]21Beginner0Push1)Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). <br /> Tip:<br /> Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position.</</li> <br /> 2)Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms. <br /> 3)Now lower the bar down to the back of the head slowly as you inhale.<br /> 4)Lift the bar back up to the starting position as you exhale.<br /> 5)Lower the bar down to the starting position slowly as you inhale. This is one repetition.<br /> 6)Alternate in this manner until you complete the recommended amount of repetitions.<br /> <br /> Variations:<br /> For more stress on the shoulders, only lift the bar until it is slightly above the head and then lower to the opposite side. In this manner you keep more constant tension on the shoulders while minimizing triceps involvement.<br /> Dumbbell Shoulder Press/
/ Seated Barbell Military Press/
/ Standing Barbell Press Behind Neck		http://www.bodybuilding.com/exercises/detail/view/name/bradfordrocky-presses
  
Quadriceps		Burpee (not set)[6,4,9,1,2]00Intermediate0Push1) Begin standing with your legs shoulder-width apart. <br /> 2) Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent. <br /> 3) From this position, press up like you're doing a push-up and push your hips up. <br /> 4) Jump your feet under your hips and stand. <br /> 5) Finish the movement by jumping in the air and bringing your hands over your head. <br /> 6) Repeat. <br />  http://www.bodybuilding.com/exercises/detail/view/name/burpee
  
Quadriceps		Burpee Over Barbell (not set)[6,4,8,9,2]21Intermediate0Push1) Place a loaded barbell on the floor and stand parallel to the bar with your legs shoulder-width apart. This will be your starting position. <br /> 2) Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent. This should be done quickly. <br /> 3) From this position, press up like you're doing a push-up and push your hips up. Jump your feet under your hips and begin to stand as you prepare to jump up. <br /> 4) As you jump, jump laterally (to the left or right) so that you land on the other side of the bar. This is one repetition. <br /> 5) Repeat steps 2 to 4 and return to the other side of the bar. Repeat for recommended number of repetitions. <br />   http://www.bodybuilding.com/exercises/detail/view/name/burpee-over-barbell
  
Lats		Burpee Pull-Up (not set)[3,6,8,9,10]111Expert0Pull1) Begin standing under a bar with your legs shoulder-width apart. 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) Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent. This should be done quickly. <br /> 4) From this position, press up like you're doing a push-up and push your hips up. Jump your feet under your hips and begin to stand as you prepare to jump up. <br /> 5) Finish the movement by jumping in the air and bringing your hands over your head to grab a strong hold on the bar. Immediately pull yourself up until your chin is just above the bar. This is one repetition. <br /> 6) Descend from the pull-up by allowing your arms to extend and then let go of the bar to return to the ground. Repeat for recommended number of repetitions. <br />   http://www.bodybuilding.com/exercises/detail/view/name/burpee-pull-up
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