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weighttrainingguide

Weight Training Guide Download my ebook to your phone and use the professionally designed weight training and cardio programs (for men and women) at the gym. 👇 https://weighttraining.guide/ebook/
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weighttrainingguide

@weighttrainingguide

Weight Training Guide
Exercise name: Machine front pull-down

Exercise type: Compound pull

Target muscle: Latissimus Dorsi

Synergists: Brachialis, Brachioradialis, Biceps Brachii, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Rhomboids, Levator Scapulae, Middle and Lower Trapezius, Pectoralis Minor

Dynamic stabilizer: Triceps Brachii (long head only)

Detailed instructions and videos on my website, weighttraining.guide.

NOTES

The machine front pull-down is a brilliant exercise with which to overload your back and arm muscles and develop your upper-body strength.

In the starting position, your arms and shoulders should be fully stretched upward.

Pull the handles down to your upper chest, hold for a count of two, squeeze your back muscles, and return the handles to the starting position, with your arms and shoulders fully stretched upward.

Pull with your elbows, not with your biceps.

Ensure that your thighs are fully secured under the supports to prevent your body from being able to lift off the seat, thus preventing yourself from cheating.

Download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 Visit weighttraining.guide/ebook. Link in bio.

The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.

Visit weighttraining.guide/ebook. Link in bio.

#exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #diet #crossfit #lostweight #fatloss #lats #latspread #pulldown #latpulldown #weightlifters #backworkouts
3 1,343 2 days ago
Exercise name: machine front pull-down

exercise type: compound pull

target muscle: latissimus dorsi

synergists: brachialis, brachioradialis, biceps brachii, teres major, posterior deltoid, infraspinatus, teres minor, rhomboids, levator scapulae, middle and lower trapezius, pectoralis minor

dynamic stabilizer: triceps brachii (long head only)

detailed instructions and videos on my website, weighttraining.guide.

notes

the machine front pull-down is a brilliant exercise with which to overload your back and arm muscles and develop your upper-body strength.

in the starting position, your arms and shoulders should be fully stretched upward.

pull the handles down to your upper chest, hold for a count of two, squeeze your back muscles, and return the handles to the starting position, with your arms and shoulders fully stretched upward.

pull with your elbows, not with your biceps.

ensure that your thighs are fully secured under the supports to prevent your body from being able to lift off the seat, thus preventing yourself from cheating.

download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 visit weighttraining.guide/ebook. link in bio.

the ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.

visit weighttraining.guide/ebook. link in bio.

#exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #diet #crossfit #lostweight #fatloss #lats #latspread #pulldown #latpulldown #weightlifters #backworkouts
weighttrainingguide

@weighttrainingguide

Weight Training Guide
Exercise name: Decline push-up

Exercise type: Compound push

Target muscle: Upper Pectoralis Major

Synergists: Lower Pectoralis Major, Anterior Deltoid, Triceps Brachii

Dynamic stabilizer: Biceps Brachii (short head only)

Detailed instructions and videos on my website, weighttraining.guide.

NOTES

Keep your body straight. Do not allow your belly to sag, your hips to rise, or your neck to extend as you near the floor.

Keep your elbows tucked in to your body a little. This will reduce the pressure on your shoulder joints.

Instead of using a bench to elevate your feet, it’s best to use a stability ball, as the instability of the ball will force the recruitment of many more stabilizer muscles and help to develop more balance and coordination.

Make the exercise easier by resting your knees instead of your feet on the bench.

Make the exercise more difficult by getting a partner to hold a weight plate on your back. You could also wear a weighted vest or load with a chain.

Download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 Visit weighttraining.guide/ebook. Link in bio.

The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.

Visit weighttraining.guide/ebook. Link in bio.

#exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #diet #crossfit #lostweight #fatloss #pushup #pushups #pecs #pectorals #pectoralismajor #chestworkouts #calisthenics #bodyweighttraining
0 827 3 days ago
Exercise name: decline push-up

exercise type: compound push

target muscle: upper pectoralis major

synergists: lower pectoralis major, anterior deltoid, triceps brachii

dynamic stabilizer: biceps brachii (short head only)

detailed instructions and videos on my website, weighttraining.guide.

notes

keep your body straight. do not allow your belly to sag, your hips to rise, or your neck to extend as you near the floor.

keep your elbows tucked in to your body a little. this will reduce the pressure on your shoulder joints.

instead of using a bench to elevate your feet, it’s best to use a stability ball, as the instability of the ball will force the recruitment of many more stabilizer muscles and help to develop more balance and coordination.

make the exercise easier by resting your knees instead of your feet on the bench.

make the exercise more difficult by getting a partner to hold a weight plate on your back. you could also wear a weighted vest or load with a chain.

download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 visit weighttraining.guide/ebook. link in bio.

the ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.

visit weighttraining.guide/ebook. link in bio.

#exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #diet #crossfit #lostweight #fatloss #pushup #pushups #pecs #pectorals #pectoralismajor #chestworkouts #calisthenics #bodyweighttraining
weighttrainingguide

@weighttrainingguide

Weight Training Guide
Exercise name: One-arm dumbbell lateral raise

Exercise type: Unilateral isolated pull

Target muscle: Lateral Deltoid

Synergists: Anterior Deltoid, Supraspinatus, Middle and Lower Trapezius, Serratus Anterior

Detailed instructions and videos on my website, weighttraining.guide.

NOTES

Lean forward a little by flexing your hip. This will ensure that you target your lateral deltoid and not your anterior deltoid.

Externally rotate your shoulder. This will reduce the risk of shoulder impingement.

Raise the dumbbell out to the side until your elbow is shoulder height.

To protect your elbow joint, keep your elbow slightly flexed.

Keep your back straight and your torso still.

Do not use momentum to raise the dumbbell, and avoid allowing the dumbbell to drop after you raise it. Instead, try to resist the lowering phase of the rep.

Compared with the standard dumbbell lateral raise in which you use both arms, the dumbbell one-arm lateral raise forces the recruitment of more muscles for stabilization, especially in your core.

As with all unilateral exercises, start with your weak side, and never do more repetitions with your strong side. This will promote the development of equal strength on both sides.

Download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 Visit weighttraining.guide/ebook. Link in bio.

The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.

Visit weighttraining.guide/ebook. Link in bio.

#exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #diet #crossfit #lostweight #fatloss #lateralraises #lateralraise #shoulderworkout #delt #delts #deltoid #deltoids
5 2,540 4 days ago
Exercise name: one-arm dumbbell lateral raise

exercise type: unilateral isolated pull

target muscle: lateral deltoid

synergists: anterior deltoid, supraspinatus, middle and lower trapezius, serratus anterior

detailed instructions and videos on my website, weighttraining.guide.

notes

lean forward a little by flexing your hip. this will ensure that you target your lateral deltoid and not your anterior deltoid.

externally rotate your shoulder. this will reduce the risk of shoulder impingement.

raise the dumbbell out to the side until your elbow is shoulder height.

to protect your elbow joint, keep your elbow slightly flexed.

keep your back straight and your torso still.

do not use momentum to raise the dumbbell, and avoid allowing the dumbbell to drop after you raise it. instead, try to resist the lowering phase of the rep.

compared with the standard dumbbell lateral raise in which you use both arms, the dumbbell one-arm lateral raise forces the recruitment of more muscles for stabilization, especially in your core.

as with all unilateral exercises, start with your weak side, and never do more repetitions with your strong side. this will promote the development of equal strength on both sides.

download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 visit weighttraining.guide/ebook. link in bio.

the ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.

visit weighttraining.guide/ebook. link in bio.

#exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #diet #crossfit #lostweight #fatloss #lateralraises #lateralraise #shoulderworkout #delt #delts #deltoid #deltoids
weighttrainingguide

@weighttrainingguide

Weight Training Guide
Exercise name: Seated barbell wrist curl

Exercise type: Isolated pull

Target muscles: Wrist flexors

Synergists: None

Detailed instructions and videos on my website, weighttraining.guide.

NOTES

Hold the barbell with both hands using a shoulder-width supinated (underhand) grip.

Rest the backs of your forearms either on your thighs or on a bench, with your wrists extending off your knees or the end of the bench.

This exercise consists of four movements. Start with the bar in your finger tips. Then: 1. close your hands, lifting the bar into your palms; 2. flex your wrists; 3. extend your wrists; and 4. open your hands, allowing the bar to roll back down into your finger tips.

To ensure that you experience resistance throughout the full range of motion, keep your wrists and elbows at approximately the same height.

Use this exercise to build your forearms and improve your grip strength. However, do not go very heavy with it because your wrists aren’t designed to curl very heavy weights.

Forearm exercises such as this one can wear out your grip strength, so it’s best to leave them for the end of your workout, after you have completed all exercises for which grip strength is necessary, such as the barbell deadlift.

Download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 Visit weighttraining.guide/ebook. Link in bio.

The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.

Visit weighttraining.guide/ebook. Link in bio.

#exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #diet #crossfit #lostweight #fatloss #forearmexercises #forearms #wristcurls #wristflexors #armworkouts
10 1,416 last month
Exercise name: seated barbell wrist curl

exercise type: isolated pull

target muscles: wrist flexors

synergists: none

detailed instructions and videos on my website, weighttraining.guide.

notes

hold the barbell with both hands using a shoulder-width supinated (underhand) grip.

rest the backs of your forearms either on your thighs or on a bench, with your wrists extending off your knees or the end of the bench.

this exercise consists of four movements. start with the bar in your finger tips. then: 1. close your hands, lifting the bar into your palms; 2. flex your wrists; 3. extend your wrists; and 4. open your hands, allowing the bar to roll back down into your finger tips.

to ensure that you experience resistance throughout the full range of motion, keep your wrists and elbows at approximately the same height.

use this exercise to build your forearms and improve your grip strength. however, do not go very heavy with it because your wrists aren’t designed to curl very heavy weights.

forearm exercises such as this one can wear out your grip strength, so it’s best to leave them for the end of your workout, after you have completed all exercises for which grip strength is necessary, such as the barbell deadlift.

download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 visit weighttraining.guide/ebook. link in bio.

the ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.

visit weighttraining.guide/ebook. link in bio.

#exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #diet #crossfit #lostweight #fatloss #forearmexercises #forearms #wristcurls #wristflexors #armworkouts
weighttrainingguide

@weighttrainingguide

Weight Training Guide
Exercise name: Crunch with stability ball leg raise

Exercise type: Compound pull

Target muscles: Rectus Abdominis, Iliopsoas

Synergists: Internal and External Obliques, Sartorius

Dynamic stabilizer: Rectus Femoris

Important static stabilizers: Adductor Longus, Adductor Brevis, Pectineus

Detailed instructions and videos on my website, weighttraining.guide.

NOTES

Place the stability ball either between your lower legs (beginner) or between your feet (more advanced). Flex both your abdomen and hips until you touch your elbows onto your knees.

To protect your lower back, keep it pressed against the floor.

Keep your neck neutral.

Keep your feet and the ball suspended off the floor.

Download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 Visit weighttraining.guide/ebook. Link in bio.

The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.

Visit weighttraining.guide/ebook. Link in bio.

#exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #diet #crossfit #lostweight #fatloss #abs #abdominals #6pack #sixpack #abdomen #coreworkout
6 1,320 last month
Exercise name: crunch with stability ball leg raise

exercise type: compound pull

target muscles: rectus abdominis, iliopsoas

synergists: internal and external obliques, sartorius

dynamic stabilizer: rectus femoris

important static stabilizers: adductor longus, adductor brevis, pectineus

detailed instructions and videos on my website, weighttraining.guide.

notes

place the stability ball either between your lower legs (beginner) or between your feet (more advanced). flex both your abdomen and hips until you touch your elbows onto your knees.

to protect your lower back, keep it pressed against the floor.

keep your neck neutral.

keep your feet and the ball suspended off the floor.

download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 visit weighttraining.guide/ebook. link in bio.

the ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.

visit weighttraining.guide/ebook. link in bio.

#exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #diet #crossfit #lostweight #fatloss #abs #abdominals #6pack #sixpack #abdomen #coreworkout
weighttrainingguide

@weighttrainingguide

Weight Training Guide
Exercise name: Machine preacher curl

Exercise type: Isolated pull

Target muscle: Brachialis

Synergists: Brachioradialis, Biceps Brachii (especially the outer head)

Detailed instructions and videos on my website, weighttraining.guide.

NOTES

Align your elbows with the axis of movement and your shoulders.

Keep your body still; only your forearms should move.

Ensure your upper arms lie flat on the padded surface.

The outer (long) head of your biceps brachii is activated more than is the inner head because, at the top of the movement, the inner (short) head develops slack (i.e. enters into active insufficiency). This is true with all preacher curl exercise variations, not just the machine preacher curl.

Download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 Visit weighttraining.guide/ebook. Link in bio.

The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.

Visit weighttraining.guide/ebook. Link in bio.

#exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #diet #crossfit #lostweight #fatloss #preachercurl #preachercurls #bicep #biceps #bicepcurls #bicepsbrachii #bicepscurl #armexercise
8 1,317 last month
Exercise name: machine preacher curl

exercise type: isolated pull

target muscle: brachialis

synergists: brachioradialis, biceps brachii (especially the outer head)

detailed instructions and videos on my website, weighttraining.guide.

notes

align your elbows with the axis of movement and your shoulders.

keep your body still; only your forearms should move.

ensure your upper arms lie flat on the padded surface.

the outer (long) head of your biceps brachii is activated more than is the inner head because, at the top of the movement, the inner (short) head develops slack (i.e. enters into active insufficiency). this is true with all preacher curl exercise variations, not just the machine preacher curl.

download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 visit weighttraining.guide/ebook. link in bio.

the ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.

visit weighttraining.guide/ebook. link in bio.

#exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #diet #crossfit #lostweight #fatloss #preachercurl #preachercurls #bicep #biceps #bicepcurls #bicepsbrachii #bicepscurl #armexercise
weighttrainingguide

@weighttrainingguide

Weight Training Guide
Exercise name: Smith machine incline bench press

Exercise type: Compound push

Target muscle: Upper Pectoralis Major

Synergists: Anterior Deltoid, Triceps Brachii

Dynamic stabilizers: Biceps Brachii (short head only)

Detailed instructions and videos on my website, weighttraining.guide.

NOTES

This exercise is very useful if you have to press a heavy weight and you do not have a spotter for safety. Don't forget to use the safety pins. If you have a spotter, use the incline barbell bench press instead.

Don’t lock out your elbows at the top of the movement.

Do not use a thumbless grip.

Keep your elbows tucked in a little to reduce the pressure on your shoulders.

Keep your feet planted and your wrists straight to allow yourself to be able to drive up through your legs, body, and arms, and thus get your whole body behind the press.

Ensure the bench is inclined at 45 degrees. The reason is that in one study in which the angles of inclination of 1, 28, 44 and 56 degrees were compared to see which one is best at activating the upper pectoralis major, 44 degrees was found to be most effective.

Download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 Visit weighttraining.guide/ebook. Link in bio.

The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.

Visit weighttraining.guide/ebook. Link in bio.

#exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #diet #crossfit #lostweight #fatloss #smithmachine #benchpressing #benchpress #pectoralismajor #pecs #pectorals #inclinebenchpress
8 1,532 March 2019
Exercise name: smith machine incline bench press

exercise type: compound push

target muscle: upper pectoralis major

synergists: anterior deltoid, triceps brachii

dynamic stabilizers: biceps brachii (short head only)

detailed instructions and videos on my website, weighttraining.guide.

notes

this exercise is very useful if you have to press a heavy weight and you do not have a spotter for safety. don't forget to use the safety pins. if you have a spotter, use the incline barbell bench press instead.

don’t lock out your elbows at the top of the movement.

do not use a thumbless grip.

keep your elbows tucked in a little to reduce the pressure on your shoulders.

keep your feet planted and your wrists straight to allow yourself to be able to drive up through your legs, body, and arms, and thus get your whole body behind the press.

ensure the bench is inclined at 45 degrees. the reason is that in one study in which the angles of inclination of 1, 28, 44 and 56 degrees were compared to see which one is best at activating the upper pectoralis major, 44 degrees was found to be most effective.

download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 visit weighttraining.guide/ebook. link in bio.

the ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.

visit weighttraining.guide/ebook. link in bio.

#exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #diet #crossfit #lostweight #fatloss #smithmachine #benchpressing #benchpress #pectoralismajor #pecs #pectorals #inclinebenchpress
weighttrainingguide

@weighttrainingguide

Weight Training Guide
Exercise name: Barbell step-up

Exercise type: Compound push

Target muscles: Quadriceps (Vastus Medialis, Vastus Lateralis, Vastus Intermedius, Rectus Femoris)

Synergists: Gluteus Maximus, Adductor Magnus, Soleus, Gastrocnemius

Dynamic stabilizers: Hamstrings

Detailed instructions and videos on my website, weighttraining.guide.

NOTES

The barbell step-up can be dangerous for the obvious reason that you can easily lose balance and drop the barbell. Therefore, start with the dumbbell step-up, then graduate to the barbell step-up without using weight plates. Add the weight plates only after you have mastered balance, and always keep this exercise light.

Use this exercise to develop balance, coordination, a strong core, and the unilateral functional strength of your lower body.

Keep your feet and knees pointing in the same direction, and keep your body upright.

Control the movement of slowly lifting and lowering yourself as much as possible. Do not spring up or allow yourself to drop back down. If you can’t control the movement without springing up or dropping down, use a lighter weight.

To emphasize your quadriceps, stand close to the box/bench; to emphasize your gluteus maximus, stand farther away from the box/bench. Activation of the gluteus maximus is also emphasized if the box/bench is tall.

Download my ebook to your phone and use the professionally designed training programs at the gym. Visit weighttraining.guide/ebook. Link in bio.

The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.

Visit weighttraining.guide/ebook. Link in bio.

#exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #diet #crossfit #lostweight #fatloss #quads #quadriceps #glutes #gluteusmaximus #hamstrings #legmuscles #bootyexercises #bootygains
27 3,794 March 2019
Exercise name: barbell step-up

exercise type: compound push

target muscles: quadriceps (vastus medialis, vastus lateralis, vastus intermedius, r****s femoris)

synergists: gluteus maximus, adductor magnus, soleus, gastrocnemius

dynamic stabilizers: hamstrings

detailed instructions and videos on my website, weighttraining.guide.

notes

the barbell step-up can be dangerous for the obvious reason that you can easily lose balance and drop the barbell. therefore, start with the dumbbell step-up, then graduate to the barbell step-up without using weight plates. add the weight plates only after you have mastered balance, and always keep this exercise light.

use this exercise to develop balance, coordination, a strong core, and the unilateral functional strength of your lower body.

keep your feet and knees pointing in the same direction, and keep your body upright.

control the movement of slowly lifting and lowering yourself as much as possible. do not spring up or allow yourself to drop back down. if you can’t control the movement without springing up or dropping down, use a lighter weight.

to emphasize your quadriceps, stand close to the box/bench; to emphasize your gluteus maximus, stand farther away from the box/bench. activation of the gluteus maximus is also emphasized if the box/bench is tall.

download my ebook to your phone and use the professionally designed training programs at the gym. visit weighttraining.guide/ebook. link in bio.

the ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.

visit weighttraining.guide/ebook. link in bio.

#exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #diet #crossfit #lostweight #fatloss #quads #quadriceps #glutes #gluteusmaximus #hamstrings #legmuscles #bootyexercises #bootygains
weighttrainingguide

@weighttrainingguide

Weight Training Guide
Exercise name: Weighted stability ball side bend

Exercise type: Isolated pull

Target muscles: Internal and External Obliques

Synergists: Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis

Detailed instructions and videos on my website, weighttraining.guide.

INSTRUCTIONS

Lie on a stability ball on your side, extend your legs and position one in front of the other for stability.

Holding a weight plate on top of your head, raise your upper body off the ball by laterally flexing your waist, then slowly lower your upper body to the starting position.

Repeat for the prescribed number of repetitions, then repeat the exercise on your opposite side.

NOTES

Keep your neck neutral and the movement under control.

As with all side-bending exercises, ensure that movement occurs throughout your spine and isn’t concentrated in your lower (lumbar) spine. Since the upper (thoracic) spine is designed more for mobility than the lumbar spine, which is designed more for support and stability, the majority of movement should occur in the upper spine.

Enhance stability by positioning your feet against a wall.

Make the exercise easier by positioning your hip lower on the ball.

Download my ebook to your phone and use the professionally designed training programs at the gym. 😀 Visit weighttraining.guide/ebook. Link in bio.

The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.

Visit weighttraining.guide/ebook. Link in bio.

#exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #diet #crossfit #lostweight #fatloss #abs #sixpack #6pack #sixpackabs #abdominals #abdomen #obliques
13 1,084 January 2019
Exercise name: weighted stability ball side bend

exercise type: isolated pull

target muscles: internal and external obliques

synergists: quadratus lumborum, psoas major, iliocastalis lumborum, iliocastalis thoracis

detailed instructions and videos on my website, weighttraining.guide.

instructions

lie on a stability ball on your side, extend your legs and position one in front of the other for stability.

holding a weight plate on top of your head, raise your upper body off the ball by laterally flexing your waist, then slowly lower your upper body to the starting position.

repeat for the prescribed number of repetitions, then repeat the exercise on your opposite side.

notes

keep your neck neutral and the movement under control.

as with all side-bending exercises, ensure that movement occurs throughout your spine and isn’t concentrated in your lower (lumbar) spine. since the upper (thoracic) spine is designed more for mobility than the lumbar spine, which is designed more for support and stability, the majority of movement should occur in the upper spine.

enhance stability by positioning your feet against a wall.

make the exercise easier by positioning your hip lower on the ball.

download my ebook to your phone and use the professionally designed training programs at the gym. 😀 visit weighttraining.guide/ebook. link in bio.

the ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.

visit weighttraining.guide/ebook. link in bio.

#exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #diet #crossfit #lostweight #fatloss #abs #sixpack #6pack #sixpackabs #abdominals #abdomen #obliques
weighttrainingguide

@weighttrainingguide

Weight Training Guide
Exercise name: Lying cable skull crusher

Exercise type: Isolated push

Target muscle: Triceps brachii

Synergists: None

Detailed instructions and videos on my website, weighttraining.guide.

INSTRUCTIONS

Hold the bar over your forehead so that your arms are slightly slanted backwards.

Keeping your upper arms still, lower the bar to your forehead by flexing your elbows.

Push the bar back up to the starting position by extending your elbows.

Repeat for the prescribed number of repetitions.

NOTES

Keep your elbows in. This will prevent the involvement of your pectorals and anterior deltoids and keep the emphasis on your triceps brachii.

Ensure that the cable is taut throughout the repetition.

Use a wavy bar if the straight bar is hard on your wrists.

Avoid this exercise if it hurts your elbows.

PROFESSIONALLY DESIGNED TRAINING PROGRAMS

Download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 Visit weighttraining.guide/ebook. Link in bio.

The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.

Visit weighttraining.guide/ebook. Link in bio.

#exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #diet #crossfit #lostweight #fatloss #tricep #triceps #tricepsbrachii #tricepextensions #armexercise
10 692 January 2019
Exercise name: lying cable skull crusher

exercise type: isolated push

target muscle: triceps brachii

synergists: none

detailed instructions and videos on my website, weighttraining.guide.

instructions

hold the bar over your forehead so that your arms are slightly slanted backwards.

keeping your upper arms still, lower the bar to your forehead by flexing your elbows.

push the bar back up to the starting position by extending your elbows.

repeat for the prescribed number of repetitions.

notes

keep your elbows in. this will prevent the involvement of your pectorals and anterior deltoids and keep the emphasis on your triceps brachii.

ensure that the cable is taut throughout the repetition.

use a wavy bar if the straight bar is h*****n your wrists.

avoid this exercise if it hurts your elbows.

professionally designed training programs

download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 visit weighttraining.guide/ebook. link in bio.

the ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.

visit weighttraining.guide/ebook. link in bio.

#exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #diet #crossfit #lostweight #fatloss #tricep #triceps #tricepsbrachii #tricepextensions #armexercise
weighttrainingguide

@weighttrainingguide

Weight Training Guide
Exercise name: Side-lying dumbbell rear delt raise

Exercise type: Isolated pull

Target muscle: Posterior Deltoid

Synergists: Lateral Deltoid, Infraspinatus, Teres Minor, Rhomboids, Middle and Lower Trapezius

Detailed instructions and videos on my website, weighttraining.guide.

INSTRUCTIONS

Lie on the floor on your right side, with a dumbbell in front of you and your head being supported by your right hand.

Grasp the dumbbell with your left hand using a neutral grip (palm facing downward). Your elbow should be either straight or slightly flexed.

Keeping your elbow fixed and your body still, raise the dumbbell from floor until it is almost vertical.

Reverse the movement and lower the dumbbell towards the starting position, stopping before the dumbbell touches the floor.

Repeat for the prescribed number of repetitions.

Repeat the exercise on your opposite side, with your right arm.

NOTES

Keep your body still and your elbow either straight or slightly flexed.

Do not allow the dumbbell to touch the floor.

In order to target your posterior deltoid, your torso must be horizontal and your upper arm must remain perpendicular to your torso.

Download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 Visit weighttraining.guide/ebook. Link in bio.

The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.

Visit weighttraining.guide/ebook. Link in bio.

#exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #diet #crossfit #lostweight #fatloss #delts #deltoid #shoulderworkouts
18 1,326 January 2019
Exercise name: side-lying dumbbell rear delt raise

exercise type: isolated pull

target muscle: posterior deltoid

synergists: lateral deltoid, infraspinatus, teres minor, rhomboids, middle and lower trapezius

detailed instructions and videos on my website, weighttraining.guide.

instructions

lie on the floor on your right side, with a dumbbell in front of you and your head being supported by your right hand.

grasp the dumbbell with your left hand using a neutral grip (palm facing downward). your elbow should be either straight or slightly flexed.

keeping your elbow fixed and your body still, raise the dumbbell from floor until it is almost vertical.

reverse the movement and lower the dumbbell towards the starting position, stopping before the dumbbell touches the floor.

repeat for the prescribed number of repetitions.

repeat the exercise on your opposite side, with your right arm.

notes

keep your body still and your elbow either straight or slightly flexed.

do not allow the dumbbell to touch the floor.

in order to target your posterior deltoid, your torso must be horizontal and your upper arm must remain perpendicular to your torso.

download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 visit weighttraining.guide/ebook. link in bio.

the ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.

visit weighttraining.guide/ebook. link in bio.

#exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #diet #crossfit #lostweight #fatloss #delts #deltoid #shoulderworkouts
weighttrainingguide

@weighttrainingguide

Weight Training Guide
Exercise name: One-arm dumbbell bent-over lateral raise

Exercise type: Isolated pull

Target muscle: Posterior Deltoid

Synergists: Lateral deltoid, Infraspinatus, Teres Minor, Rhomboids, Middle and Lower Trapezius

Detailed instructions and videos on my website, weighttraining.guide.

Notes

Raise the dumbbell directly out to the side until it is level with the height of your shoulder.

Keep your back straight and your body still; only your arm should move.

Keep the movement under full control. Do not swing the dumbbell upward or allow it to drop downward.

Hold on to something stable to ensure that your body stays still and doesn’t sway up and down (which would be cheating). The more upright your torso is, the more emphasis you will place on your lateral deltoid instead of your posterior deltoid. Therefore, in order to target your posterior deltoid, keep your torso horizontal.

To avoid the involvement of your latissimus dorsi, keep your upper arm perpendicular to your torso.

Download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 Visit weighttraining.guide/ebook. Link in bio.

The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.

Visit weighttraining.guide/ebook. Link in bio.

#exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #diet #crossfit #lostweight #fatloss #shouldersday #shoulderexercises #delts #deltoids #deltoid #deltoideus #lateralraise
16 1,970 December 2018
Exercise name: one-arm dumbbell bent-over lateral raise

exercise type: isolated pull

target muscle: posterior deltoid

synergists: lateral deltoid, infraspinatus, teres minor, rhomboids, middle and lower trapezius

detailed instructions and videos on my website, weighttraining.guide.

notes

raise the dumbbell directly out to the side until it is level with the height of your shoulder.

keep your back straight and your body still; only your arm should move.

keep the movement under full control. do not swing the dumbbell upward or allow it to drop downward.

hold on to something stable to ensure that your body stays still and doesn’t sway up and down (which would be cheating). the more upright your torso is, the more emphasis you will place on your lateral deltoid instead of your posterior deltoid. therefore, in order to target your posterior deltoid, keep your torso horizontal.

to avoid the involvement of your latissimus dorsi, keep your upper arm perpendicular to your torso.

download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 visit weighttraining.guide/ebook. link in bio.

the ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.

visit weighttraining.guide/ebook. link in bio.

#exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #diet #crossfit #lostweight #fatloss #shouldersday #shoulderexercises #delts #deltoids #deltoid #deltoideus #lateralraise