Exercise details Target muscle: Anterior Deltoid Synergists: Lateral Deltoid, Supraspinatus, Triceps Brachii, Middle and Lower Trapezius, Serratus Anterior, Clavicular (Upper) Pectoralis Major, Obliques, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis Mechanics: Compound Force: Push Starting position Stand holding a dumbbell in one hand, placing your free hand on your waist for support. Raise the dumbbell to […]
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Exercise details Target muscles: Iliopsoas Synergists: Tensor Fasciae Latae, Sartorius, Pectineus, Adductor Longus, Adductor Brevis, Rectus Abdominis, Obliques, Adductor Magnus, Gluteus Maximus Dynamic stabilizers: Hamstrings, Rectus Femoris Mechanics: Compound Force: Pull Starting position Get into a push-up position with your shins resting on top of a stability ball. You can do this by kneeling in […]
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Exercise details Target muscle: Gluteus Maximus Synergists: Hamstrings, Adductor Magnus, Soleus, Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius), Erector Spinae, Middle and Lower Trapezius, Anterior Deltoid, Lateral Deltoid, Clavicular (Upper) Pectoralis Major, Serratus Anterior Mechanics: Compound Force: Pull Starting position Stand with your legs a little wider than shoulder width apart, with a […]
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Exercise details Target muscle: Sternal (Lower) Pectoralis Major Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii Dynamic stabilizer: Biceps Brachii (short head only) Mechanics: Compound Force: Push Starting position Get into a push-up position. You should be supporting your body on your hands and forefeet. Your body should be straight and rigid, and your […]
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Exercise details Target muscles: Gluteus Maximus, Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius) Synergists: Adductor Magnus, Soleus Dynamic stabilizers (not highlighted): Hamstrings, Gastrocnemius Mechanics: Compound Force: Push Starting position Stand holding a dumbbell to each side. Execution Exhale as you take a large step forward with one leg and lower your body until […]
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Exercise details Target muscle: Sternal (Lower) Pectoralis Major Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii Mechanics: Compound Force: Push Starting position Kneel on the floor with a stability ball in front of you. Lie forward with your chest on top of the ball and your hands placed under your chest, on the surface […]
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Exercise details Target muscle: Sternal (Lower) Pectoralis Major Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii Mechanics: Compound Force: Push Starting position Squeeze a weight plate between your palms. Raise it to your chest, with your fingers pointing forward. Pull your shoulders back and stick out your chest. Raise your elbows so that your […]
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Exercise details Target muscle: Pectoralis Major Synergists: Anterior Deltoid, Triceps Brachii Mechanics: Compound Force: Push Starting position Holding a dumbbell in each hand, sit on a flat bench and rest one dumbbell on each knee. As you lie back on the bench, kick each dumbbell up into position, one at a time. Position the dumbbells […]
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Exercise details Target muscle: Sternal (Lower) Pectoralis Major Synergists: Clavicular (Upper) Pectoralis Major, Pectoralis Minor, Rhomboids, Levator Scapulae, Anterior Deltoid, Latissimus Dorsi Mechanics: Isolation Force: Push Starting position Stand between two high pulleys. Grasp the stirrup of the left pulley with your left hand and the stirrup of the right pulley with your right hand […]
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Exercise details Target muscle: Soleus Synergists: Gastrocnemius Mechanics: Isolation Force: Push Starting position Sit in the calf raise machine and place your forefeet on the foot platforms, with your heels extending off. Place your thighs under the lever pads and adjust the pads to snugly support your thighs. Lift the lever a little and release […]
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