Barbell lunge
Exercise details Target muscles: Quadriceps (Vastus Lateralis, Vastus Intermedius, Vastus Medialis, Rectus Femoris) Synergists: Gluteus Maximus, Adductor Magnus, Soleus Mechanics: Compound Force: Push Starting position Stand holding a barbell on the back of your shoulders. Execution Exhale as you take a large step (lunge) forward with one leg, landing on your heel first and then […]
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Decline dumbbell fly
Exercise details Target muscle: Sternal (Lower) Pectoralis Major Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Biceps Brachii (short head only) Mechanics: Isolation Force: Push Starting position With a dumbbell in each hand, sit on a decline bench, rest the dumbbells on your knees, and hook your feet under the foot pads. (Or have a spotter […]
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Barbell shrug
Exercise details Target muscle: Upper Trapezius Synergists: Middle Trapezius, Levator Scapulae Mechanics: Isolation Force: Pull Starting position Stand holding a barbell using a shoulder-width pronated grip (palms facing your body). Execution Exhale as you elevate your shoulders as high as possible. Hold for a count of two and squeeze your trapezius. Inhale as you lower […]
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Hyperextension Bench Exercise
Exercise details Target muscles: Erector Spinae, Hamstrings Synergists: Gluteus Maximus, Adductor Magnus Mechanics: Compound Force: Pull Starting position Lie prone (face down) on a hyperextension bench with your legs tucked firmly under the foot pads. If necessary, adjust the upper pad so that it lies below your hips, giving your hips room to fully flex. […]
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