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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: 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
9 975 last month
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
9 618 last month
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
16 1,256 last month
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 1,916 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
weighttrainingguide

@weighttrainingguide

Weight Training Guide
Exercise name: Lying weighted neck flexion

Exercise type: Isolated pull

Target muscle: Sternocleidomastoid

Synergists: None

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

Notes

This exercise is not for the average gym-goer. It's mainly for people who engage in martial arts or sports such as football, rugby, soccer, or wrestling. It will help them to strengthen and build their neck, which is important because having a strong neck will reduce the risk of injury upon impact.

Strengthening neck muscles can also help to improve the quality of breathing because some neck muscles, including the sternocleidomastoid, assist in respiration.

Hold the weight plate on your forehead with both hands.

Position the plate strategically to ensure that maximal resistance is applied to your neck throughout the movement.

Place a towel between your forehead and the weight plate for comfort.

Start very light and increase the weight gradually and by very small increments.

Keep the movement very slow and under full control.

Do not extend your neck beyond feeling a mild stretch.

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 #neck #crossfit #lostweight #fatloss #neckmuscles #neckexercise #neckworkout
18 1,817 December 2018
Exercise name: lying weighted neck flexion

exercise type: isolated pull

target muscle: sternocleidomastoid

synergists: none

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

notes

this exercise is not for the average gym-goer. it's mainly for people who engage in martial arts or sports such as football, rugby, soccer, or wrestling. it will help them to strengthen and build their neck, which is important because having a strong neck will reduce the risk of injury upon impact.

strengthening neck muscles can also help to improve the quality of breathing because some neck muscles, including the sternocleidomastoid, assist in respiration.

hold the weight plate on your forehead with both hands.

position the plate strategically to ensure that maximal resistance is applied to your neck throughout the movement.

place a towel between your forehead and the weight plate for comfort.

start very light and increase the weight gradually and by very small increments.

keep the movement very slow and under full control.

do not extend your neck beyond feeling a mild stretch.

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 #neck #crossfit #lostweight #fatloss #neckmuscles #neckexercise #neckworkout
weighttrainingguide

@weighttrainingguide

Weight Training Guide
Exercise name: Lunge

Exercise type: Compound unilateral push

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

Synergists: Adductor Magnus and Soleus

Dynamic stabilizers: Hamstrings and Gastrocnemius

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

Notes

The lunge is a brilliant exercise, helping you to develop coordination, balance, and the unilateral (one-sided) functional strength of your lower body.

Keeping your torso upright and facing forward, take a large step forward with one leg and lower the knee of your back leg until it almost touches the floor. Then, drive back up with your front leg and step back into a standing position. Repeat with your opposite leg, and keep alternating the leg with which you lunge.

Keep your feet and knees facing forward, in the same direction.

Make sure that your lunge is large enough that the knee of your front leg does not move in front of the toes of your front leg. This will protect your ankles.

The larger your lunge is, the more emphasis you will place on your gluteus maximus instead of your quadriceps.

If you want to place extra emphasis on your gluteus maximus, instead of keeping your torso upright, lean forward.

Make the lunge more difficult by holding dumbbells in your hands.

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 #lunge #lunges #quads #glutes #gluteusmaximus #quadriceps #legworkout #legexercises #hamstrings
10 1,474 December 2018
Exercise name: lunge

exercise type: compound unilateral push

target muscles: quadriceps (rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius) and gluteus maximus

synergists: adductor magnus and soleus

dynamic stabilizers: hamstrings and gastrocnemius

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

notes

the lunge is a brilliant exercise, helping you to develop coordination, balance, and the unilateral (one-sided) functional strength of your lower body.

keeping your torso upright and facing forward, take a large step forward with one leg and lower the knee of your back leg until it almost touches the floor. then, drive back up with your front leg and step back into a standing position. repeat with your opposite leg, and keep alternating the leg with which you lunge.

keep your feet and knees facing forward, in the same direction.

make sure that your lunge is large enough that the knee of your front leg does not move in front of the toes of your front leg. this will protect your ankles.

the larger your lunge is, the more emphasis you will place on your gluteus maximus instead of your quadriceps.

if you want to place extra emphasis on your gluteus maximus, instead of keeping your torso upright, lean forward.

make the lunge more difficult by holding dumbbells in your hands.

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 #lunge #lunges #quads #glutes #gluteusmaximus #quadriceps #legworkout #legexercises #hamstrings
weighttrainingguide

@weighttrainingguide

Weight Training Guide
Exercise name: Standing cable row

Exercise type: Compound pull

Target muscle: None; the back in general (see synergists)

Synergists: Latissimus Dorsi, Teres Major, Infraspinatus, Teres Minor, Middle and Lower Trapezius, Rhomboids, Lower Pectoralis Major, Posterior Deltoid, Brachialis, Brachioradialis

Dynamic stabilizers: Biceps Brachii, Triceps Brachii (long head only)

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

Notes

Flex your hips and knees so that you are almost in a seated position.

Keep your elbows close to your body.

Pull the double-row bar to your lower abdomen, and pull with your elbows, not with your biceps. This will emphasize shoulder extension over elbow flexion and will therefore emphasize the activation of back muscles over elbow-flexing muscles.

You can either keep your back straight and vertical or allow your back to flex and extend. In the former case, your spinal erectors (erector spinae) will act as stabilizers, whereas in the latter case, they will act as synergists.

Compared with the seated cable row, the standing cable row stimulates the recruitment of many more stabilizer muscles in your legs and core. However, if you want to lift very heavy, or if you want to emphasize your back muscles, use the seated cable row.

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 #cablerow #lats #latissimusdorsi #backworkout #cablerows
15 2,499 December 2018
Exercise name: standing cable row

exercise type: compound pull

target muscle: none; the back in general (see synergists)

synergists: latissimus dorsi, teres major, infraspinatus, teres minor, middle and lower trapezius, rhomboids, lower pectoralis major, posterior deltoid, brachialis, brachioradialis

dynamic stabilizers: biceps brachii, triceps brachii (long head only)

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

notes

flex your hips and knees so that you are almost in a seated position.

keep your elbows close to your body.

pull the double-row bar to your lower abdomen, and pull with your elbows, not with your biceps. this will emphasize shoulder extension over elbow flexion and will therefore emphasize the activation of back muscles over elbow-flexing muscles.

you can either keep your back straight and vertical or allow your back to flex and extend. in the former case, your spinal erectors (erector spinae) will act as stabilizers, whereas in the latter case, they will act as synergists.

compared with the seated cable row, the standing cable row stimulates the recruitment of many more stabilizer muscles in your legs and core. however, if you want to lift very heavy, or if you want to emphasize your back muscles, use the seated cable row.

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 #cablerow #lats #latissimusdorsi #backworkout #cablerows
weighttrainingguide

@weighttrainingguide

Weight Training Guide
Exercise name: Barbell JM press (aka barbell Blakely press)

Exercise type: Compound push

Target muscle: Triceps Brachii

Synergists: Lower Pectoralis Major, Upper Pectoralis Major, Anterior Deltoid

Dynamic stabilizer: Biceps Brachii (short head only)

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

Notes

This exercises is a cross between a barbell skull crusher (see previous post) and a barbell bench press.

Keeping your elbows high, lower the barbell in a straight line towards your upper chest/throat/chin, stopping when your forearms make contact with your biceps. (To maintain a secure grip on the barbell, you will have to flex your wrists a little as the barbell descends.) Then, press the barbell back up to the starting position.

Keep your elbows high and approximately 45 degrees out to your sides. Keeping your elbows high will emphasize elbow extension over horizontal shoulder flexion and therefore emphasize the involvement of your triceps brachii while minimizing the involvement of your pectoralis major and anterior deltoid.

This exercise requires practice. Start light and increase weight as you master proper form.

The exercise was invented by powerlifter JohnMark ‘JM’ Blakely. Blakely is a bench press specialist who holds six world records, is a four-time world bench press champion, and was the eleventh man in history to press 700 pounds. The barbell JM press was one of the only triceps exercises he used, and he credits it for building all of his triceps strength for bench pressing.

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
12 1,570 December 2018
Exercise name: barbell jm press (aka barbell blakely press)

exercise type: compound push

target muscle: triceps brachii

synergists: lower pectoralis major, upper pectoralis major, anterior deltoid

dynamic stabilizer: biceps brachii (short head only)

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

notes

this exercises is a cross between a barbell skull crusher (see previous post) and a barbell bench press.

keeping your elbows high, lower the barbell in a straight line towards your upper chest/throat/chin, stopping when your forearms make contact with your biceps. (to maintain a secure grip on the barbell, you will have to flex your wrists a little as the barbell descends.) then, press the barbell back up to the starting position.

keep your elbows high and approximately 45 degrees out to your sides. keeping your elbows high will emphasize elbow extension over horizontal shoulder flexion and therefore emphasize the involvement of your triceps brachii while minimizing the involvement of your pectoralis major and anterior deltoid.

this exercise requires practice. start light and increase weight as you master proper form.

the exercise was invented by powerlifter johnmark ‘jm’ blakely. blakely is a bench press specialist who holds six world records, is a four-time world bench press champion, and was the eleventh man in history to press 700 pounds. the barbell jm press was one of the only triceps exercises he used, and he credits it for building all of his triceps strength for bench pressing.

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
weighttrainingguide

@weighttrainingguide

Weight Training Guide
Exercise name: Barbell skull crusher

Exercise type: Isolated push

Target muscle: Triceps Brachii

Synergists: None

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

Notes

Using a pronated (overhand), shoulder-width grip, lower the barbell toward your forehead in a semicircular motion by flexing your elbows, then reverse the movement and push the barbell back up to the starting position by extending your elbows.

Keep your upper arms fixed, either vertical or slightly tilted towards your head. All of the movement should be in your elbows.

Do not allow your elbows to flare out, as this will allow your pectoralis major and anterior deltoid to get involved, which will take the emphasis away from your triceps brachii.

Once they start lifting heavy, some people experience elbow pain with this exercise. Start light, add weight gradually, and always keep the movement under full control. If you start to feel pain, avoid the exercise.

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 #tricep #triceps #tricepsbrachii #skullcrusher #tricepsextension #crossfit #crossfitter #armworkouts
15 1,910 November 2018
Exercise name: barbell skull crusher

exercise type: isolated push

target muscle: triceps brachii

synergists: none

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

notes

using a pronated (overhand), shoulder-width grip, lower the barbell toward your forehead in a semicircular motion by flexing your elbows, then reverse the movement and push the barbell back up to the starting position by extending your elbows.

keep your upper arms fixed, either vertical or slightly tilted towards your head. all of the movement should be in your elbows.

do not allow your elbows to flare out, as this will allow your pectoralis major and anterior deltoid to get involved, which will take the emphasis away from your triceps brachii.

once they start lifting heavy, some people experience elbow pain with this exercise. start light, add weight gradually, and always keep the movement under full control. if you start to feel pain, avoid the exercise.

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 #tricep #triceps #tricepsbrachii #skullcrusher #tricepsextension #crossfit #crossfitter #armworkouts
weighttrainingguide

@weighttrainingguide

Weight Training Guide
Exercise name: Inverse leg curl on lat pulldown machine

Exercise type: Isolated pull

Target muscles: Hamstrings (Semitendinosus, Semimembranosus, Biceps Femoris)

Synergists: Gastrocnemius, Gracilis, Sartorius, Popliteus, Anterior Deltoid, Triceps Brachii, Lower Pectoralis Major, Upper Pectoralis Major

Dynamic stabilizer: Biceps Brachii (short head only)

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

Notes

Fall forward slowly, controling the descent with your hamstrings. Catch your body with your arms and push yourself back up just enough until your hamstrings can take over and pull yourself up.

Use your arms minimally. Your hamstrings should do as much of the work as possible.

Keep your hips slightly flexed. This will keep your hamstrings more stretched, allowing them to work more efficiently. This is why the bench of a lying leg curl machine is bent.

Keep your feet dorsally flexed (i.e. point your toes up to your shins). This will maximize the contribution of your gastrocnemius.

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 #hamstrings #legcurl #legcurls #hamstring
13 1,957 November 2018
Exercise name: inverse leg curl on lat pulldown machine

exercise type: isolated pull

target muscles: hamstrings (semitendinosus, semimembranosus, biceps femoris)

synergists: gastrocnemius, gracilis, sartorius, popliteus, anterior deltoid, triceps brachii, lower pectoralis major, upper pectoralis major

dynamic stabilizer: biceps brachii (short head only)

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

notes

fall forward slowly, controling the descent with your hamstrings. catch your body with your arms and push yourself back up just enough until your hamstrings can take over and pull yourself up.

use your arms minimally. your hamstrings should do as much of the work as possible.

keep your hips slightly flexed. this will keep your hamstrings more stretched, allowing them to work more efficiently. this is why the bench of a lying leg curl machine is bent.

keep your feet dorsally flexed (i.e. point your toes up to your shins). this will maximize the contribution of your gastrocnemius.

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 #hamstrings #legcurl #legcurls #hamstring
weighttrainingguide

@weighttrainingguide

Weight Training Guide
Exercise name: Frog crunch with leg raise

Exercise type: Compound pull

Target muscles: Rectus Abdominis, Iliopsoas

Synergists: Internal and External Obliques, Rectus Femoris, Sartorius

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

Notes

Keep your feet off the floor and your lower back pressed against the floor.

Keep your neck neutral; there should be space between your chin and sternum.

The point of the frog crunch WITHOUT leg raise is that by keeping your legs in the frog position (i.e. knees bent, soles together, legs opened up) you reduce the extent to which your rectus femoris, iliopsoas, and other hip flexors can contribute to the crunch and you therefore help to isolate your rectus abdominis and obliques. In the case of the frog crunch WITH leg raise, you are of course doing no such thing because you are actively flexing your hips. Therefore, the point of maintaining the frog position with this exercise is simply to increase the range of motion for both waist and hip flexion. The frog position also completely eliminates the contribution of some hip flexors, including the pectineus, adductor brevis, adductor longus, and tensor fasciae latae, which allows you to emphasize the remaining hip flexors (i.e. the iliopsoas, rectus femoris, and sartorius) .

Make the frog crunch with leg raise more difficult by straightening your legs before each crunch.

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 #abs #sixpack #6pack #sixpackabs #6packabs #abdominals #rectusabdominis
15 3,107 November 2018
Exercise name: frog crunch with leg raise

exercise type: compound pull

target muscles: rectus abdominis, iliopsoas

synergists: internal and external obliques, r****s femoris, sartorius

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

notes

keep your feet off the floor and your lower back pressed against the floor.

keep your neck neutral; there should be space between your chin and sternum.

the point of the frog crunch without leg raise is that by keeping your legs in the frog position (i.e. knees bent, soles together, legs opened up) you reduce the extent to which your r****s femoris, iliopsoas, and other hip flexors can contribute to the crunch and you therefore help to isolate your r****s abdominis and obliques. in the case of the frog crunch with leg raise, you are of course doing no such thing because you are actively flexing your hips. therefore, the point of maintaining the frog position with this exercise is simply to increase the range of motion for both waist and hip flexion. the frog position also completely eliminates the contribution of some hip flexors, including the pectineus, adductor brevis, adductor longus, and tensor fasciae latae, which allows you to emphasize the remaining hip flexors (i.e. the iliopsoas, r****s femoris, and sartorius) .

make the frog crunch with leg raise more difficult by straightening your legs before each crunch.

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 #abs #sixpack #6pack #sixpackabs #6packabs #abdominals #rectusabdominis
weighttrainingguide

@weighttrainingguide

Weight Training Guide
Exercise name: Decline crunch

Exercise type: Isolated pull

Target muscle: Rectus abdominis

Synergists: Internal and external obliques

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

Notes

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

Keep your neck neutral; there should be lots of space between your chin and sternum.

Don’t allow any momentum to build up; keep the movement slow and under control.

Fully relax your abdomen before each contraction. This will ensure that your muscles fully and dynamically contract during each repetition.

Make the exercise more difficult by keeping your arms stretched up, by your ears, or by holding a weight plate either on your chest or behind your head.

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 #abs #sixpack #6pack #sixpackabs #6packabs #abdominals #rectusabdominis #obliques #coretraining #abworkout #abexercise
7 1,530 November 2018
Exercise name: decline crunch

exercise type: isolated pull

target muscle: rectus abdominis

synergists: internal and external obliques

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

notes

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

keep your neck neutral; there should be lots of space between your chin and sternum.

don’t allow any momentum to build up; keep the movement slow and under control.

fully relax your abdomen before each contraction. this will ensure that your muscles fully and dynamically contract during each repetition.

make the exercise more difficult by keeping your arms stretched up, by your ears, or by holding a weight plate either on your chest or behind your head.

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 #abs #sixpack #6pack #sixpackabs #6packabs #abdominals #rectusabdominis #obliques #coretraining #abworkout #abexercise