Exercises
These are illustrations of some major exercises that can be done to target each and every muscle
group in the body.
Chest
Bench Press is the most basic and popular chest exercise. It is a primary movement and
fundamental compound upper body exercise for building
chest strength and power. This
movement can also be done using dumbells and machines, and also
can be performed
on an incline, flat or decline bench to target the lower, middle and lower chest
respectively.
Dumbell flyes is a movement that isolates the chest muscles. This movement
can also be done with cables and certain machines.
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Some common chest exercise includes:
: :
Bench Press
: : Dumbell Flyes
: : Machine presses
: : Cable Crossovers
: : Dumbell Pullovers
: : Push-ups
Back
Generally there are two types of major back exercise movements - rows and pulldowns. Rows
are generally targetted at thickening the back muscles, while pulldowns are meant for
widening the back lats muscles.
Seated cable rows are just one of the many exercises that
are targetted at the back muscles. It can thicken and tone the muscle group as well.
Dumbell rows are an excellent choice of exercise
of back thickness that targets each side individually.
Pulldowns to the front is a very common exercise at the gym. There
are also many variations that you can do like underhand grip, wide or narrow grip or even pulldowns
to the back. Pullups or chin-ups are also great exercise that target your lats.
Some common back exercises include:
: : Bent-over barbell rows
: : T-bar rows
: : Dumbell Rows
: : Pulldowns
: : Chin-Ups
: : Barbell Pullovers
Shoulders
There are 2 types of exercises that hit the deltoids - presses and raises. Presses generally
build mass and strength, while raises adds definition and extra detail on the 3 separate
heads of the deltoid muscles.
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Shown above are illustration of presses done with dumbells.
Overhead presses for
shoulders
can also be done with a barbell or other various overhead press machines found
in most gyms.
Starting position for raise.
End position of side lateral raise.
End position of front raise.
Shown above are raises exercises done with dumbells. Side lateral raise hit the side head
of the deltoids, while front dumbell raise hit the front head of the deltoid muscles. When done
from a bent-over position, the rear head of the deltoids are being worked. All 3 heads need
to be trained to create a balance in shape and strength in the deltoid muscles.
Some of the common shoulder exercises:
: : Barbell Presses
: : Machine Presses
: : Dumbell Lateral Raise
: : Dumbell Front Raise
: : Bent-over Lateral Raise
: : Upright Rows
Biceps
Biceps are the more popular muscle groups among many people. Bicep curls are one of
the most common exercise too, and for good reason as well - they are the best and proven
exercise that makes the biceps grow.
Curls can be done with a barbell, dumbell, or even machines,
and can be done in a seated or standing position. For variety, there are cable machines, and it
can also be done on an incline bench for a more challenged position.
Common biceps exercises:
: : Barbell curls
: : Dumbell curls
: : Concentration Curls
: : Cable Curls
Triceps
Triceps are the more overlooked arm muscle when compared to biceps. But triceps
actually occupy about 70% of the overall arm mass so it should never be
neglected.
Cable pressdowns are the most common exercise for triceps and it can
be done with a straight bar, V-bar or even a rope. There are also free-weight movements that
you can do to target the long head of the triceps.
Common triceps exercises includes:
: : Cable Pressdowns
: : Dumbell overhead extensions
: : Close-grip bench presses
: : Diamond Push-ups
: : Dips
Quadriceps
Quadriceps are the front part of the thighs. They are one of the strongest muscle group in the body,
therefore it can withstand a heavier load than other exercises. The most notable exercise of the legs..
SQUATS! The undisputed king of lower-body exercises. Squats increase power, strength and size of
your legs, therefore it is the staple exercise of the legs.
Leg presses are also a good exercise
to target the quadriceps. It can also be done one-leg at a time-
unilateral leg presses; for variety and
balance in the leg strength.
Leg extensions is the other quadriceps that should be done to
complete
a quadriceps workout. It is typically done at the end of a leg workout as a finishing exercise.
Common quadriceps exercises:
: : Squats
: : Leg presses
: : Leg Extensions
: : Lunges
Hamstrings
Hamstrings are located at the rear side of the legs. They are generally being overlooked in favour of
the quadriceps. However, hamstring is an important muscle group, that completes the overall leg
development
and therefore should never be neglected. Hamstring curls can be done on a mahine
lying, standing or even
in a seated position. The exercise shown below is lying hamstring curls.
Deadlifts can also be performed to target the hamstrings from a different angle.
_ _ _ _ _Start ______________________ _ _ _End
Common hamstrings exercises:
: : Lying Leg Curl
: : Standing Leg Curl
: : Deadlifts
: : Lunges
Calves
Calf raises are done to target the calves muscles. It can be done standing, seated , and even
on machines that are arched at a certain angle to target the calves at a different and challenged
position.
Common calf exercises:
: : Standing Calf Raises
: : Seated Calf Raises
: : Leg Pres Calf Presses
Abs
There are hundreds of abs exercise that exist. Most common would be sit-ups and crunches, although
we won't recommend the former. Crunches can be done from many positions, like on the floor, flat
or decline bench, or even on a fitball (shown below).
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Abs exercises include:
: : Crunches
: : Leg Raises
: : Knee-ups
