Exercise details Target muscle: Sternal (Lower) Pectoralis Major Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii, Biceps Brachii, Brachialis, Brachioradialis Mechanics: Compound Force: Push Starting position Get on your hands and knees, with your hands positioned wider than shoulder width apart. Extend your feet backward, and straighten your body so that you are supporting your bodyweight on your […]
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Exercise details Target muscle: Rectus Abdominis Synergists: Internal and External Obliques Mechanics: Isolation Force: Pull Starting position Lie supine (on your back) on the floor with your hands either lightly behind your head, touching your temple, crossed over your chest or resting on your abdomen. Flex your knees and position the soles of your feet together so that your […]
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Exercise details Target muscle: Erector Spinae Synergists: None (see Comments and tips) Mechanics: Isolation Force: Pull Starting position Sit in the back extension machine, with your back resting against the lever and your feet on one of the foot pads (foot placement is incorrect in illustration; awaiting correction). Adjust the lever so that it pushes your torso down and […]
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Exercise details Target muscles: Hamstrings, Erector Spinae Synergists: Gluteus Maximus, Adductor Magnus Mechanics: Compound Force: Pull Starting position Stand in the hyperextension bench with one leg. Make sure that your leg is hooked securely under the foot brace and that the front padding rests below your hips to allow your hips room to move. Cross […]
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Exercise details Target muscle: None; the hip abductors in general. See synergists Synergists: Gluteus Medius, Gluteus Minimus, Gluteus Maximus, Piriformis, Obturator Externus Mechanics: Isolation Force: Push Starting position Sit in the seated hip abduction machine with your legs inside of the pads. Pull the side lever to allow your legs to come together. Release the […]
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