Instructions Information Related exercises Sit upright in a shoulder press machine, squeeze your shoulder blades together and place your heels on the ground directly underneath your knees. 2. Keep your head, shoulders and butt in contact with the back pad at all times. 3. Grab the hammer grip handles, flex your abdominal muscles and […]
Instructions Information Related exercises Stand upright in front of a jammer machine (if your gym does not have a jammer machine, a plate loaded back row machine is the best alternative) with a staggered stance. 2. Lean forward and grab the handle with your arms shoulder-width apart. This is the staring position. 3. Press
Instructions Information Related exercises Stand upright in front of a jammer machine (if your gym does not have a jammer machine, a plate loaded back row machine is the best alternative) with a staggered stance. 2. Lean forward and grab the handle with one arm. This is the staring position. 3. Press the handle
Instructions Information Related exercises Stand upright and grab a pair of dumbbells with your arms extended at your sides (Palms facing in). 2. Flex your shoulders to raise your arms to shoulder height (Raise one arm in front of you and the other one laterally). 3. Hold the contractions for a moment and slowly
Instructions Information Related exercises Stand upright and hold a barbell with your hands just outside shoulder-width apart (Palms facing forward) and elbows flexed to your sides. 2. Place the bar on your upper chest with your forearms perpendicular to the ground. This is the starting position. 3. Raise the barbell vertically by extending your
Instructions Information Related exercises Stand upright and hold a dumbbell by your head (Palm facing forward) and your elbow flexed to your side. 2. Raise the dumbbell vertically by extending your arm overhead and pressing through your palm while keeping your forearm perpendicular to the ground. NOTE: You are allowed to use your hips
Instructions Information Related exercises Stand upright and hold a pair of dumbbells just outside shoulder-width apart (Palms facing forward) and elbows flexed to your sides. 2. Raise the dumbbells vertically by extending your arms overhead and pressing through your palms while keeping your forearms perpendicular to the ground. NOTE: You are allowed to use
Instructions Information Related exercises Place a loaded barbell on the safety bar of the squat rack and stand upright with your feet shoulder-width apart in front of it. 2. Grab the barbell in an overhand grip with your hands just outside shoulder-width apart. 3. Use your hips, knees and ankles to pull the barbell
Instructions Information Related exercises Place the smith machine bar at shoulder height and grab it with your hands just outside shoulder-width apart. 2. Sit underneath the bar, unhook it and lower it to chest level. This is the starting position. 3. Raise the bar vertically by extending your arms over your head and pressing
Instructions Information Related exercises Sit upright on a bench and hold a barbell with your hands just outside shoulder-width apart (Palms facing forward) and elbows flexed to your sides. 2. Place the bar on your upper chest with your forearms perpendicular to the ground. This is the starting position. 3. Raise the bar vertically
