Seated Leg Press
The Seated Leg Press specifically targets the quadriceps and the glutes. Sitting down, place your feet evenly on the footplate, approximately hip-width apart. Ensure your whole foot is in contact with the plate and your toes are slightly turned outward. Keep your back neutral and relaxed against the pad. Grip the handles at the side of the seat and make sure your knee angle is not less than 90 degrees. Extend your legs slowly and under control without locking your knees. Return to start and hold position for one count before repeating. Reps: 6-8 strength, 8-12 strength and musculature, 12-15 toning
Equipment: Seated Leg Press Machine
Seated Leg Extension
The Seated Leg Extension specifically targets the quadriceps. Whilst seated, place your feet beneath the lower foot pads approximately hip-width apart. Sit back on the bench so that the back of your knees touch the edge of the bench. Keep your knees in line with the pivot point and hold onto the handles for support. Extend your legs under control until they are fully straight. Hold for one count at the top of the exercise avoiding any tendency to ‘kick’ the weight up. Lower the weight back to start, slowly and smoothly. Reps: 6-8 strength, 8-12 strength and musculature, 12-15 toning
Equipment: Seated Leg Extension Machine, Body Bands, Dumbbells, Cable Machine
Seated Hamstring Curl
The hamstring curl specifically targets the hamstrings and incorporates the glutes. Sitting down, ensure your knee joints align with the pivot point. Position the thigh roller pads above your knees and not on your knee joint. Place your feet hip-width apart over the bottom roller so that your feet and knees are in alignment with your hips. Keep your back neutral and grasp the handles. Flex your knees under control and draw the roller towards the seat. Return with control, keeping the movement smooth. Repeat. Reps: 6-8 strength, 8-12 strength and musculature, 12-15 toning
Equipment: Seated Hamstring Curl Machine, Body Bands, Dumbbells, Cable Machine
Lying Tricep Extensions
The Lying Tricep Extension specifically targets the triceps. Hold the bar with a close (less than shoulder width) and overhand grip. Lay on the bench with your feet firmly on the floor and your arms fully extended above your head within eye sight. Slowly lower the weight to your forehead and hold for one count. Keep your elbows tucked in tight as flaring them out will incorporate the shoulders and prevent you from engaging the triceps fully. Slowly raise the weight back to the start position. Reps: 6-8 strength, 8-12 strength and musculature, 12-15 toning.
Equipment: Bench, EZ or straight bar, Body Bands
Seated Tricep Dips
The Seated Tricep Dip specifically targets the triceps. Sit on a bench or chair and place your hands next to or slightly under your hips. Lift up onto your hands and bring your hips forward. Bending your elbows (no lower than 90 degrees), lower your hips down, keeping them very close to the chair. Keep your shoulders down (so the focus remains on the triceps) and do not flare your elbows from your sides. Push back up without locking your elbows. Reps: to failure
Equipment: Bench, Chair
Standing Tricep Kickbacks
The Standing Tricep Kickback specifically targets the triceps. Keep a slight bend forward in your waist and your back flat. With your upper arm in line with your body and your elbow stationary, straighten your arm behind you in a controlled fashion. Hold for one count at the top of the exercise and lower back to start without swinging your arm Repeat, with your other arm. Reps: 6-8 strength, 8-12 strength and musculature, 12-15 toning
Equipment: Dumbbells, Low Pulley Machine, Body Bands
There are three grips that use different muscles for chest exercises. Close-grip, regular and wide-grip. The closer your hands are together the more you will engage your triceps, the wider apart, the more you will engage your chest and shoulders.
Bench Press
The Bench Press specifically targets the chest, triceps and front deltoids. It also incorporates the upper and lower back muscles as well as the traps. This exercise is performed while lying on your back on a bench, with a wide overhand grip. Knuckles facing the ceiling, push the weight away from your chest, keeping a slight bend in your elbows as they extend. Squeeze your shoulder blades at the top of the movement and hold for one count. Do not arch your back or let your elbows drop below the bench when returning to the start position. Reps: 6-8 strength, 8-12 strength and musculature, 12-15 toning
Equipment: Bench, Dumbbells, Barbell, Smith Machine, Bench Press Machine, Cable Machine Variants: Incline (more emphasis on upper pecs), Decline (more emphasis on lower pecs),
Push Ups
The Push Up or Press Up specifically targets the chest, triceps and front deltoids. Lying face down, position your palms on the floor approximately shoulder width apart. Curl your toes upward (towards your head) so that the balls of your feet touch the ground. Raise yourself using your arms. At this point, your weight should be supported by your hands and the balls of your feet. Make a straight line from your head to your heels. Lower your torso to the ground until your elbows form a 90 degree angle. Keep your elbows close to your body and your head facing forward. Inhale as you lower yourself and exhale as you push up. Reps: to failure
Equipment: Floor, Body Bands
Variants: Push Up on all fours (beginner) or on knees (intermediate), Vertical Dips
Pectoral Flies
The Pectoral Fly (Chest Fly) specifically targets the chest and incorporates the deltoids, triceps and forearms. The fly is performed while lying down on your back or standing up. Keep your back straight and chest up. Holding the dumbbells out from your sides, with a slight bend in your arms, bring them together above the mid chest and return to start.
Reps: 6-8 strength, 8-12 strength and musculature, 12-15 toning
Equipment: Bench, Dumbbells, Cable Machine, Pec Deck Machine, Bodybands
Variants: Incline (more emphasis on upper pecs), Decline (more emphasis on lower pecs), Cable Crossover
Preacher Curls
The Preacher Curl specifically targets the biceps and incorporates the forearms. Sit on a preacher bench and place the back of your arms on the pad. Grasp the curl bar with your palms facing you. Raise the bar up to your shoulders until your forearms are vertical. Keep your arms glued to your side and squeeze your biceps at the top of the exercise for a count of one. Slowly extend your arms back to the starting position. Reps: 6-8 strength, 8-12 strength and musculature, 12-15 toning
Equipment: Dumbbells, Preacher Curl Machine
Dim lights
Cross Body Hammer Curl
The Cross Body Hammer Curl specifically targets the outside part of the bicep (the brachialis) to build fuller muscles. Stand up straight with a dumbbell in each hand, down at your side. Palms facing your thighs, without twisting your arm, alternately curl the dumbbell of each arm up towards your mid chest as you exhale. Touch the top of the dumbbell on your mid chest and hold the contraction for one count. Slowly lower the dumbbell along the same path as you inhale. Reps: 6-8 strength, 8-12 strength and musculature, 12-15 toning
Equipment: Dumbbells, Body Bands
Alternating Rotating Dumbbell Curl
The Alternating Rotating Dumbbell Curl specifically targets the biceps. This exercise is performed by holding the dumbbells with an underhand grip down at your sides. With the weights facing your thighs, raise them up and twist and turn your palms to face your shoulders, so that your thumbs are pointing away from your body at the top of the movement. Squeeze your bicep at the top for one count and then slowly lower the weight back down to the start position. Reps: 6-8 strength, 8-12 strength and musculature, 12-15 toning
Equipment: Dumbbells, Body Bands
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