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 […]
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 […]
Exercise details Target muscle: Gluteus Maximus Synergists: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris) Dynamic stabilizers: Hamstrings Mechanics: Isolation Force: Push Starting position Place a loaded barbell next to, and parallel to, a bench. Slide your legs under the barbell and sit on the floor with your back against the side of a […]
Exercise details Target muscles: Erector Spinae, Hamstrings, Internal and External Obliques Synergists: Gluteus Maximus, Adductor Magnus Mechanics: Compound Force: Pull Starting position Stand in the hyperextension bench with your legs hooked securely under the foot brace and the front padding resting below your hips to allow your hips room to move. Position your hands lightly […]
Exercise details Target muscle: Sternal (Upper) Pectoralis Major Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Biceps Brachii (Short Head) Mechanics: Isolation Force: Push Starting position Holding a pair of dumbbells, sit on a flat bench and rest the dumbbells on your knees. Lie back on the bench and, as you do so, kick the dumbbells […]
Exercise details Target muscle: Posterior Deltoid Synergists: Lateral Deltoid, Infraspinatus, Teres Minor, Rhomboids, Middle and Lower Trapezius Mechanics: Isolation Force: Pull Starting position Holding a pair of dumbbells, sit on the end of a bench. Lean forward until your torso is close to horizontal, and allow your arms to hang down by your feet. Your […]
Exercise details Target muscles: None; the back in general Synergists: Latissimus Dorsi, Middle and Lower Trapezius, Rhomboids, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major Dynamic stabilizers: Biceps Brachii, Long Head of Triceps Brachii Mechanics: Compound Force: Pull Starting position Stand with a loaded landmine between your legs. Bend at the hips […]
Exercise details Target muscles: Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus) Synergists: Gluteus Maximus, Adductor Magnus Mechanics: Isolation Force: Push Starting position Lie supine (on your back) on the floor with your arms and legs straight and heels resting on a bench. Spread your arms out to the sides for stability. Raise your left heel off the […]
Exercise details Target muscles: Latissimus Dorsi, Sternal (Lower) Pectoralis Major, Rectus Abdominis Synergists: Teres Major, Posterior Deltoid, Triceps Brachii (long head only) Important stabilizers: Internal and External Obliques, Rectus Femoris, Iliopsoas Mechanics: Isolation Force: Pull Starting position Lie prone (on your front) on the floor with your arms extended forward and your palms flat on […]
Exercise details Target muscles: Iliopsoas (Hip Flexors) Synergists: Latissimus Dorsi, Teres Major, Rhomboids, Sternal (Lower) Pectoralis Major, Pectoralis Minor, Posterior Deltoid, Tensor Fasciae Latae, Sartorius, Pectineus, Adductor Longus, Adductor Brevis Stabilizers (not highlighted): Rectus Abdominis, Obliques, Erector Spinae, Rectus Femoris, Triceps Brachii, Clavicular (Upper) Pectoralis Major, Wrist Flexors Mechanics: Compound Force: Pull Starting position Kneel […]
