Exercise details Target muscle: Gluteus Maximus Synergists: Hamstrings, Adductor Magnus, Quadriceps Important stabilizers: Erector Spinae Mechanics: Isolation Force: Pull Starting position Lock the Smith machine bar at shoulder height. Position the safety pins just below waist height to allow for a full range of motion while preventing the bar from falling. Get under the bar […]
Read MoreExercise details Target muscle: Triceps Brachii Synergists: Sternal (Lower) Pectoralis Major, Clavicular (Upper) Pectoralis Major, Anterior Deltoid Dynamic stabilizer: Biceps Brachii (short head only) Mechanics: Compound Force: Push Starting position Place a flat bench under the bar of the Smith machine so that after you lie down the bar will be able to descend to […]
Read More
Exercise details Target muscle: Triceps Brachii Synergists: Sternal (Lower) Pectoralis Major, Clavicular (Upper) Pectoralis Major, Anterior Deltoid Mechanics: Compound Force: Push Starting position Get on all fours with your hands positioned either directly under your shoulders or closer together. Extend your feet backward and straighten your body. Execution Keeping your body straight and your elbows […]
Read MoreExercise details Target muscle: Sternal (Lower) Pectoralis Major Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii, Serratus Anterior Dynamic stabilizer: Biceps Brachii (short head only) Important stabilizers: Internal and External Obliques, Rectus Abdominis Mechanics: Compound Force: Push Starting position Get on your hands and knees, with your hands positioned a little wider than shoulder-width […]
Read More
Exercise details Target muscle: Clavicular (Upper) Pectoralis Major Synergists: Anterior Deltoid, Biceps Brachii (short head only) Mechanics: Isolation Force: Push Starting position Holding a dumbbell in each hand, sit on a bench inclined at 45 degrees and rest each dumbbell on a knee. Lie backward, and as you do so, kick the dumbbells up into […]
Read MoreExercise details Target muscles: Internal and External Obliques Synergists: Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis (all deep core muscles) Mechanics: Isolation Force: Pull Starting position Stand holding a dumbbell by your side, with your elbow very slightly bent. You can place your free hand behind your head (as in the illustration), on your […]
Read More
Exercise details Target muscle: Posterior Deltoid Synergists: Lateral Deltoid, Infraspinatus, Teres Minor, Middle and Lower Trapezius, Biceps Brachii, Brachialis, Brachioradialis Stabilizers: Upper Trapezius, Levator Scapulae (not highlighted in illustration) Mechanics: Compound Force: Pull Starting position Holding a loaded barbell with a shoulder-width, pronated (overhand) grip, lie prone (on your front) on a bench inclined at […]
Read More
Exercise details Target muscle: Latissimus Dorsi Synergists: Teres Major, Rhomboids, Middle and Lower Trapezius, Posterior Deltoid, Sternal (Lower) Pectoralis Major, Pectoralis Minor, Levator Scapulae, Brachialis, Brachioradialis Dynamic stabilizers: Biceps Brachii, Triceps Brachii (long head only) Mechanics: Compound Force: Pull Starting position Kneel onto the padded platform of the assisted pull-up machine and grasp the close […]
Read More
