Exercise details Target muscles: Gluteus Maximus, Erector Spinae Synergists: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius), Adductor Magnus, Soleus, (if heavy) Latissimus Dorsi, Wrist Flexors Dynamic stabilizers (not highlighted): Hamstrings, Gastrocnemius Mechanics: Compound Force: Pull Note: Position of feet in right image is wrong. Should be same as in left image. Starting position […]
Exercise details Target muscles: Internal and External Obliques Synergists: Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis Mechanics: Isolation Force: Pull Starting position Lie on your side on a stability ball. The ball should be under your lower waist and hip. Allow your upper body to bend over the surface of the ball. Extend your […]
Exercise details Target muscle: Internal and External Obliques Synergists: Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis Mechanics: Isolation Force: Pull Starting position Lie on a stability ball on your side, with the ball under your lower waist and hip. For stability, extend your legs and position one in front of the other. Hold a […]
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 […]
Exercise 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 […]
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 […]
Exercise 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 […]
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 […]
Exercise 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 […]
