Chest ExercisesChest Anatomy

The pectoralis muscle is a large flat, fan shaped muscle that covers the entire upper rib cage. It originates from attachments along our breast bone, collarbones, ribs, and it inserts on each side of your body via a large tendon through your shoulder joint to your upper arm bone.

Chest Exercises

It is essential that when you do any exercise that you perform the movements correctly, if you don't you will receive less then optimum benefit from the exercise. It is very difficult to unlearn bad exercise habits, so it is best to learn the right exercise technique from the very start.

For each leg workout pick 3 of these exercises and do 4-5 sets (including warm up sets) for each exercise. You can vary the exercises you do for each leg workout.

Bench Press

This is a great upper body exercise. It works the entire pectoral area, deltoids, and triceps. Secondary stress is applied to the latissimus dorsi muscles, biceps, and forearms to help stabilize and balance the barbell.

Place a barbell on the rack of a bench pressing bench. Lie back on the bench. Place your feet flat on the floor on each side of the bench. Grab the bar just a bit wider then shoulder width. Straighten your arms to lift the barbell off the rack. Position the bar so it is at arms length over your chest.

Lower the barbell until it touches your chest. As you lower the bar keep your elbows tucked so that your upper arms are at a 45-degree angles to the sides of your body. Do not let your upper arms go straight out to the sides because it will place too much strain on your shoulder joints. With out bouncing the bar off your chest push the bar up until it is back to the starting position. Repeat.

Tips - you should always have a training partner spot you when doing the bench press, just in case you need help lifting the barbell off your chest. For variety you can do this exercise with dumbbells instead of a barbell.

Incline Bench Press

This is very similar to the bench press, it works the same muscle groups (i.e. pectorals, deltoids, and triceps). Except the incline bench press works more of the upper chest.

Lie back on an incline bench pressing bench. Place your feet flat on the floor on each side of the bench. Grab the bar just a bit wider then shoulder width. Straighten your arms to lift the barbell off the rack. Position the bar so it is at arms length over you upper chest.

Lower the barbell until it touches your upper chest. As you lower the bar keep your elbows tucked so that your upper arms are at a 45-degree angles to the sides of your body. Do not let your upper arms go straight out to the sides because it will place too much strain on your shoulder joints. With out bouncing the bar off your chest push the bar up until it is back to the starting position. Repeat.

Tips - you should always have a training partner spot you when doing the incline bench press, just in case you need help lifting the barbell off your chest. For variety you can do this exercise with dumbbells instead of a barbell.

Decline Bench Press

This is very similar to the bench press, it works the same muscle groups (i.e. pectorals, deltoids, and triceps). Except the decline bench press works more of the lower chest.

Lie back on a decline bench pressing bench. Hook your feet in the foot pads on the end of the bench. Grab the bar just a bit wider then shoulder width. Straighten your arms to lift the barbell off the rack. Position the bar so it is at arms length over you lower chest.

Lower the barbell until it touches your lower chest. As you lower the bar keep your elbows tucked so that your upper arms are at a 45-degree angles to the sides of your body. Do not let your upper arms go straight out to the sides because it will place too much strain on your shoulder joints. With out bouncing the bar off your chest push the bar up until it is back to the starting position. Repeat.

Tips - you should always have a training partner spot you when doing the decline bench press, just in case you need help lifting the barbell off your chest. For variety you can do this exercise with dumbbells instead of a barbell.

Dips

This exercise works the entire chest area, but it emphasizes the lower chest. It also works the deltoids and triceps.

Grab a pair of parallel bars so the palms of your hands are facing each other. Straighten your arms and bend your knees. Support yourself between the bars.

Lean your torso forward as you do the exercise. Slowly bend your arms and lower your body between the bars until your elbows are at 90-degree angles. Hold this stretched position for a second. Steadily push yourself back up to the starting position. Repeat.

Note: this is an advanced exercise because you have to be able to lift your entire bodyweight. As you get stronger you can add extra weight to the exercise by hanging weights from your waist using a weight belt.

Dumbbell Flyes

This exercise works the entire chest area, but you can target specific areas of your chest depending on the angle of the bench. For example, a flat bench will target the entire chest, an incline bench will target the upper chest, and a decline bench will target the lower chest.

Grab 2 dumbbells and lie back on a bench. You may want to have a training partner hand the dumbbells to you to make it easier to get into position. Extend your arms straight above chest with the palms of your hands facing each other. Keep a slight bend in your elbows.

Without bending your arms, slowly lower the dumbbells in semicircular arcs until they are level with your shoulders. Do not overemphasize the stretch at the bottom of the rep because you could injure your shoulder joints. Using your chest strength bring your arms back together in semicircular arcs. Repeat.

Pec Deck Flyes

This exercise isolates the entire pectoral complex.

Adjust the seat to a height that places your upper arms parallel with the floor when you are seated. Sit down and grab the handles of the machine, keep a slight bend in the elbows. Allow the weight of the machine to pull your arms back to stretch your chest.

Using your chest strength bring your arms together in an arc motion until your hands touch in front of your chest. Hold this position for a couple of seconds to maximize the peak contraction in the chest. Slowly move your elbows back to the starting position. Repeat.

Push Ups

This is a basic exercise that works the entire chest area. Secondary stress is placed on the shoulders and triceps.

Lie face down on the floor. Place your hands palms down on each side of your body. Keeping your legs and torso in a straight line push yourself up and support your upper body on your arms.

Slowly lower yourself until your chest is about an inch from the floor. Hold this stretched position for a second. Push yourself back up to the starting position. Repeat.

This is a good exercise to use either as a warm up to your chest exercises or as a finishing exercise to really pump up your chest.

If you want more specific training and dietary strategies for building a bigger chest and increasing your bench press strength, then check out my BLAST YOUR BENCH website.

Back ExercisesBack Muscle Anatomy

There are three primary muscles groups in the back - the trapezius muscles in the upper back, the latissimus dorsi muscles in the mid-back, and the erector spinae muscles in the lower back.

There are several other smaller muscles in the back, all of which will be developed by performing exercises that work the three main back muscles.

The latissimus dorsi (also known as the "lats"), lie across the middle section of the back on each side. This muscle group when well developed gives the upper body that V shape. The lats originates from attachments along the spine and inserts with a large tendon to the humerus (upper arm bone) on each side of the body.

The erector spinae muscles of the lower back are like two thick columns of muscle on either side of your spinal column. The spinal erectors run from the base of your pelvis to almost the full length of your spine. However, they are most easily visible from the middle to the lower back.

Back Exercises

It is essential that when you do any exercise that you perform the movements correctly, if you don't you will receive less then optimum benefit from the exercise. It is very difficult to unlearn bad exercise habits, so it is best to learn the right exercise technique from the very start.

Tip - You can fully contract the lats only when you arch your back. When training your lats, arch your back in the fully contracted position of each lat exercise to maximize the peach contraction and get full lat development.

For each back workout pick 3-4 of these exercises and do 4 sets for each exercise. You can vary the exercises you do for each back workout.

Deadlifts

This is one of the best power building exercises that you can do. Deadlifts work the spinal erectors, quadriceps, buttocks, hips, forearms, trapezius, lats, and abdominals.

Stand in front of a barbell with your shins very close to the bar. Feet shoulder width apart. Grab the bar with your hands slightly wider then shoulder width. Keeping your arms straight, bend your legs and flatten your back. Position yourself so it is like you are doing a squat with the barbell at arms length in front of you.

Pull the barbell off the floor by straightening your legs and torso until your body is completely erect. Pull your shoulders back. Then lower the bar back to the floor. Repeat.

Hyperextensions

This exercise is great for working the spinal erectors, buttock, and hamstrings.

Stand in the middle of the hyperextension station. Facing toward the large flat pad, lean forward until your upper thighs are placed on the pad. With your legs straight place your feet under the smaller pad.

When in position, lower your upper body at the waist until it is perpendicular to the floor. Then lift your upper body back to the starting position. At the top of the movement hold this position for a second to maximize the peak contraction. Repeat.

Tips - If you want to add resistance to the exercise you can hold a weight plate to your chest.

Bent Barbell Rows

This is a basic back exercise that works the latissimus dorsi, trapezius, erector spinae, biceps, and the forearms.

Bend over at the waist and grab a barbell with your hands placed shoulder width apart. Keep a slight bend in the knees. Lift the bar with your arms straight. Keep your upper body at a 45-degree angle to the floor and arch your back.

Moving just your arms row the barbell into your stomach. Hold this position and squeeze your back muscles for a second to maximize the peak contraction. Lower the bar until your arms are straight, but do not let the barbell touch the floor in between each rep. Keep the tension on the muscles. Repeat.

Tips - For variety you can use an underhand grip (i.e. palms of the hands facing forward) this will work the lower lats more. You can also do this exercise with dumbbells or a low cable pulley.

1 Arm Dumbbell Row

This exercise works the latissimus dorsi, trapezius, biceps, and the forearms.

Kneel on a flat exercise bench with one knee, you other foot placed on the floor beside the bench. Support your upper body by placing your hand on the end of the bench. With your other hand grab a dumbbell. Keep your back flat and let the dumbbell hang down at arms length.

Keeping your elbow close to your side, pull the dumbbell directly upwards until it touches the side of your torso. Squeeze your back muscles for a second to maximize the peak contraction. Lower the dumbbell back to the starting position. Repeat for the desired number of reps. Do the same for your other arm.

T-Bar Rows

This exercise works the lats, spinal erectors, traps, rear deltoids, biceps, and forearms.

Stand with your legs on each side of the T-bar. Grab the handle with both hands. Slightly bend your knees to take the stress off the lower back. Keep your upper body at a 45-degree angle with the floor. Let your arms hang down in front.

Use your lats and arm strength to pull the T-bar up and row it into your abdomen. Arch your back and squeeze your lats together to maximize the peak contraction in the back muscles. Lower the T-bar back to the starting position. Repeat.

Tip - for variety you can do this exercise with a reverse grip to hit the back muscles from a different angle.

Seated Pulley Rows

This exercise is good for working the latissimus dorsi, spinal erectors, trapezius, biceps, and forearms.

Attach a narrow handle to a low cable pulley. Sit in front of the machine and grab the handle with both hands. Brace your feet and keep your knees slightly bent.

Lean forward and straighten your arms to stretch your lats completely. Hold this stretched position for a second. Then pull the handle into your stomach and sit up straight. Arch your back and squeeze your back muscles, hold this position for a second to maximize the peak contraction. Repeat.

Tip - you can use different handles and grips to work the back muscles from different angles. (i.e. overhand grip, underhand grip, etc.)

Lat Pulldowns

The lat pulldown works the lats, rear deltoids, biceps, and forearms.

Attach a straight bar to a high pulley. Grab the bar a bit wider then shoulder width. Sit down at the machine and place your knees under the knee pad.

Straighten your arms and let your lats stretch. Hold this position for a second. Arch your back and pull the bar down in front, try to touch the bar to your chest. Hold this position for a second to maximize the peak contraction. Straighten your arms to the starting position. Repeat.

Tips - you can vary your grip to work your back from different angles. (i.e. wide grip, narrow grip, overhand, underhand, etc.)

Chin Ups / Pull Ups

The chin up works that same muscles as the lat pulldown (i.e. the lats, rear deltoids, biceps, and forearms). Chin ups are an advanced exercise because you have to be able to lift your entire bodyweight.

Grab a chin up bar with your hands a bit wider then shoulder width apart. Bend your legs so that your body is hanging from the chin up bar.

Straighten your arms and let your lats stretch. Hold this position for a second. Arch your back slightly and pull yourself up to the bar until your chin is over the bar. Hold this position for a second to maximize the peak contraction. Slowly lower yourself to the starting position. Repeat.

Tips - you can vary your grip to work your back from different angles. (i.e. wide grip, narrow grip, overhand, underhand, etc.).

Good Mornings

This exercise works the spinal erectors, buttocks, and hamstrings.

Use a rack such as a squat or power rack to hold the barbell. Place your feet shoulder width apart under the bar. Grasp the bar just wider then shoulder width, duck your head under the bar and position it on your trapezius muscles behind your neck. Lift the bar from the rack and take a few steps back. Position your feet shoulder width apart with your toes pointed just slightly out to the sides. Look forward and keep your head up.

Keep a slight bend in the knees and slowly lower your upper body until it is a little lower then a 45-degree angle with the floor. Then slowly lift your upper body back up to the starting position. Repeat.

Tip - use very light weights when starting out with this exercise and build up gradually, because it places a lot of stress on the lower back.

Trapezius Exercises

Well developed deltoids and trapezius muscles give a bodybuilder the broad-shouldered look. Shoulders are largely responsible for the much sought after "V-tapered look."

The trapezius (traps) muscle is made-up of three separate regions. The upper portion of the trapezius is mainly responsible for shrugging your shoulders. The middle and lower regions are used during rowing type movements. Well developed traps help to counterbalance the chest and front (anterior) deltoids. This helps to improve posture and reduce the risk of injury.

Here are are some exercises designed to target your traps. You should incorporate these in your shoulder and back workouts. Do 1-2 warm up sets for each exercise and then do 2-3 heavy sets. Do 8-12 reps per set and really focus on feeling the muscles stretch and contract with each rep.

Barbell Shrugs

This exercise is excellent for working the traps. Secondary stress is placed on the forearms from gripping the weights.

Grip a barbell shoulder width apart. Stand upright with your feet shoulder width apart. Hold the barbell at arms length in front of you.

Keep your arms straight during the entire movement. Sag your shoulders downward as far as you can. You will feel your traps stretch, hold this position for a second. Shrug your shoulders upward and squeeze your traps at the top. Hold this position for a second. Repeat.

Cable Upright Rows

This is a good exercise for working the muscles of your shoulder girdle. Primary muscles are the traps and the deltoids. Secondary muscles are the biceps, brachialis, and the forearms.

From a low pulley cable hold a rope or handle attachement. Stand upright with your feet shoulder width apart. Keep your elbows above your hands at all times. Pull the cable directly up from the starting position until your elbows are shoulder height. Hold this position for a second to maximize the peak contraction, then lower to the starting position. Repeat.

This exercise can also be done with a barbell or dumbbells. However, I personally find using a rope attachment from a low pulley much more comfortable on the wrists, elbows, and shoulder joints.

Bent Lateral Raises (also known as "Reverse Dumbbell Flyes")

This exercise works the rear (posterior) deltoids and the middle traps. Secondary stress is applied to the forearms.

Grab 2 dumbbells. Bend over at the waist with your feet shoulder width apart. Keep a slight bend in the knees to prevent stain on the lower back. Hold the dumbbells at arms length in front of you with the palms of your hands facing each other. Keep a slight bend in your elbows.

Using your upper back strength, slowly raise the dumbbells to the back and upwards in a semicircular arc as far as you can. Hold this position for a second to maximize the peak contraction in the rear deltoids. Lower the dumbbells back to the starting position. Repeat.

Tips - to really isolate your deltoids you can do this exercise lying face down on a high exercise bench. This will eliminate any body motion.

Face Pulls

This exercise is excellent for building up the trapezius and upper back muscles.

On a cable pully machine use a rope attachment. Pull the rope towards your face with your elbows held high. You can use either an overhand or underhand grip. Contract your upper back and rear delt muscles by squeezing your shoulder blades together while keeping your chest held high.

Hise Shrugs

This exercise is excellent for building up the trapezius and upper back muscles.

Shoulder a barbell, just like you were going to do a set of squats. Keep your legs straight during the entire exercise. Simply shrug or hunch your shoulders up. You will feel your traps contract hard, hold this position for a second. Then relax your shoulders for a second, then repeat.

Shoulder Exercises

Shoulder Muscle Anatomy

The primary muscle of the shoulder is the deltoid (also know as the "delts"). It is the rounded cap over the point of your shoulder. There are three heads of the deltoid that insert into the upper arm bone. The anterior (front) head, the medial (side) head, and the posterior (rear) head.

Around the shoulder joint itself is a small bundle of muscles called the rotator cuff. These smaller muscles help to rotate the arm in its shoulder socket. Since these muscles are small relatively weak they can be injured easily. That is why it is essential to warm up well before working your shoulders or doing any activities that incorporate the shoulder joint.

It is essential that when you do any exercise that you perform the movements correctly, if you don't you will receive less then optimum benefit from the exercise. It is very difficult to unlearn bad exercise habits, so it is best to learn the right exercise technique from the very start.

For each shoulder workout pick 3 of these exercises and do 4-5 sets (including warm up sets) for each exercise. You can vary the exercises you do for each shoulder workout.

Seated Barbell Press (also know as the "Military Press")

This is a basic shoulder exercise that works the anterior (front) delts and the triceps. It also works the upper chest and upper back as secondary muscles.

Sitting on an upright bench. Grab the barbell with a wider then shoulder width grip. Push the barbell directly upward until it is at arms length above your shoulders. Lower the barbell back to starting position. Repeat.

This exercise can be done lowing the barbell to the front or behind the head. But some people find that the behind the head version places more stress on the shoulder joints.

Seated Dumbbell Press

This exercise works the entire deltoid area and the triceps. Secondary stress is placed on the upper chest and upper back muscles.

Sit on an upright bench. Grab 2 dumbbells and pull them to your shoulders. The palms of your hands should be facing forwards during the exercise. Keep your feet shoulder width apart.

Keeping your elbows directly under the dumbbells press them upwards until they are at arms length above your head. Lower the dumbbells back to the starting position. Repeat.

Side Lateral Raises

This exercise works the medial (side) deltoids. Secondary stress is applied to the front deltoids and the forearms.

Grab 2 light dumbbells. Stand with your feet shoulder width apart. Hold the dumbbells just in front of your body with the palms of your hands facing each other. Keep a slight bend in your elbows.

Using your deltoid strength, raise the dumbbells out to the sides and upwards in a semicircular arc until they are just above shoulder level. Hold this position for a second to maximize the peak contraction in the deltoids. Lower the dumbbells back to the starting position. Repeat.

Tip - to really isolate your deltoids you can do this exercise seated on a bench. This will eliminate any body motion.

Front Lateral Raises

This exercise works the font (anterior) deltoids. Secondary stress is applied to the side deltoids and the forearms.

Grab 2 light dumbbells. Stand with your feet shoulder width apart. Hold the dumbbells at your sides with the palms of your hands facing each other. Keep a slight bend in your elbows.

Using your deltoid strength, raise the dumbbells to the front and upwards in a semicircular arc until the dumbbells are just above shoulder level. Hold this position for a second to maximize the peak contraction in the deltoid. Lower the dumbbells back to the starting position. Repeat.

Tips - to really isolate your deltoids you can do this exercise seated on a bench. This will eliminate any body motion. For variety you can do this exercise with a barbell instead of dumbbells.

Plate Raises

This exercise works the font (anterior) deltoids. Secondary stress is applied to the side deltoids and the forearms.

Grab a weight plate with your hands on the sides, as if you were holding a steering wheel of a car. Stand with your feet shoulder width apart. Keep a slight bend in your elbows.

Using your deltoid strength, raise the weight plate to the front and upwards in a semicircular arc until the plate is just above shoulder level. Hold this position for a second to maximize the peak contraction in the deltoid. Lower the plate back to the starting position. Repeat.

Bent Lateral Raises (also known as "Bent Over Dumbbell Flyes")

This exercise works the rear (posterior) deltoids. Secondary stress is applied to the upper back muscles and forearms.

Grab 2 light dumbbells. Bend over at the waist with your feet shoulder width apart. Keep a slight bend in the knees to prevent stain on the lower back. Hold the dumbbells at arms length in front of you with the palms of your hands facing each other. Keep a slight bend in your elbows.

Using your rear deltoid and upper back strength, raise the dumbbells to the back and upwards in a semicircular arc as far as you can. Hold this position for a second to maximize the peak contraction in the rear deltoids. Lower the dumbbells back to the starting position. Repeat.

Tips - to really isolate your deltoids you can do this exercise lying face down on a high exercise bench. This will eliminate any body motion.

Reverse Pec Dec Flyes

This exercise works the rear (posterior) deltoids. Secondary stress is applied to the upper back muscles and forearms.

Adjust the seat of the pec dec machine so that your upper arms are parallel with the floor when you are seated. Ajust the handles so they are all the way back. Sit down facing the backwards and grab the handles of the machine, keep a slight bend in the elbows.

Using your rear deltoids and upper back pull your arms apart in an arc motion until your arms are straight out to the sides. Hold this position for a couple of seconds to maximize the peak contraction in the upper back. Slowly move your arms back to the starting position. Repeat.

Trapezius Exercises

Technically the trapezius is a back muscle, but a lot of lifters like to train their trapezius (traps) with their shoulder workouts, so I have also included some excellent trapezius exercises.

The trapezius (traps) muscle is made-up of three separate regions. The upper portion of the trapezius is mainly responsible for shrugging your shoulders. The middle and lower regions are used during rowing type movements. Well developed traps help to counterbalance the chest and front (anterior) deltoids. This helps to improve posture and reduce the risk of injury.

Here are are some exercises designed to target your traps. You should incorporate these in your shoulder and back workouts. Do 1-2 warm up sets for each exercise and then do 2-3 heavy sets. Do 8-12 reps per set and really focus on feeling the muscles stretch and contract with each rep.

Barbell Shrugs

This exercise is excellent for working the traps. Secondary stress is placed on the forearms from gripping the weights.

Grip a barbell shoulder width apart. Stand upright with your feet shoulder width apart. Hold the barbell at arms length in front of you.

Keep your arms straight during the entire movement. Sag your shoulders downward as far as you can. You will feel your traps stretch, hold this position for a second. Shrug your shoulders upward and squeeze your traps at the top. Hold this position for a second. Repeat.

Cable Upright Rows

This is a good exercise for working the muscles of your shoulder girdle. Primary muscles are the traps and the deltoids. Secondary muscles are the biceps, brachialis, and the forearms.

From a low pulley cable hold a rope or handle attachement. Stand upright with your feet shoulder width apart. Keep your elbows above your hands at all times. Pull the cable directly up from the starting position until your elbows are shoulder height. Hold this position for a second to maximize the peak contraction, then lower to the starting position. Repeat.

This exercise can also be done with a barbell or dumbbells. However, I personally find using a rope attachment from a low pulley much more comfortable on the wrists, elbows, and shoulder joints.

Face Pulls

This exercise is excellent for building up the trapezius and upper back muscles.

On a cable pully machine use a rope attachment. Pull the rope towards your face with your elbows held high. You can use either an overhand or underhand grip. Contract your upper back and rear delt muscles by squeezing your shoulder blades together while keeping your chest held high.

Hise Shrugs

This exercise is excellent for building up the trapezius and upper back muscles.

Shoulder a barbell, just like you were going to do a set of squats. Keep your legs straight during the entire exercise. Simply shrug or hunch your shoulders up. You will feel your traps contract hard, hold this position for a second. Then relax your shoulders for a second, then repeat.

Bicep and Tricep Workout

Arm Muscle Anatomy

The arms consist of three main areas - the biceps, triceps, and forearms.

The biceps is actually a smaller muscle then the triceps. It is on the front of the upper arms. There are two heads of the biceps muscle (hence the bi in biceps).

Beneath the biceps is the brachialis, a flat muscle group that runs about half way up the upper arm bone from the elbow joint. From the rear you can see the brachialis as a well-defined band of muscle between the triceps and biceps when a muscular bodybuilder flexes his/her arm.

The triceps is a three-headed muscle that is on the back of the upper arm (hence the name tri in triceps).

It is essential that when you do any exercise that you perform the movements correctly, if you don’t you will receive less then optimum benefit from the exercise. It is very difficult to unlearn bad exercise habits, so it is best to learn the right exercise technique from the very start.

The key to developing the arms is to avoid overtraining these small muscle groups. The arms are used as secondary muscles in almost all chest, back, and shoulder exercises. For example, the biceps are used when doing any type of rowing movement for the back. The triceps are used when doing any type of pressing movement for the chest and/or shoulders.

Bicep Exercises

Standing Barbell Curls

This exercise is a basic movement that works the biceps and forearms.

Grab a barbell with an underhand grip. Stand with your feet shoulder width apart. Let the barbell hang in front of you at arms length. Keep your elbows close to your torso at all times.

Moving only your forearms, use your bicep strength to curl the barbell up to shoulder level. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the barbell to the starting position. Repeat.

Standing Dumbbell Curls

This exercise is similar to the barbell curl. It works the biceps and forearms.

Grab a pair of dumbbells. Stand with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of your body. Keep your elbows close to your torso at all times.

Moving only your forearms, use your bicep strength to curl the dumbbells up to shoulder level. Rotate your hands so that your palms are facing upwards at the top. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position. Repeat.

Tips - do not lift excess weight and use momentum to swing the dumbbells up. Use a lighter weight and keep the movement slow and controlled. For variety you can do this exercise with one arm at a time.

Dumbbell Hammer Curls

This exercise is similar to the dumbbell curl. It works the biceps, brachialis, and forearms.

Grab a pair of dumbbells. Stand with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of your body. Keep your elbows close to your torso at all times and keep the palms of your hands facing each other.

Moving only your forearms, use your bicep and forearm strength to curl the dumbbells up to shoulder level. Do not rotate your hands as you curl the dumbbells. Hold the top position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position. Repeat.

Tips - do not lift excess weight and use momentum to swing the dumbbells up. Use a lighter weight and keep the movement slow and controlled. For variety you can do this exercise with one arm at a time.

Preacher Curls

This exercise isolates the biceps. Secondary stress is applied to the forearms.

Sit on a preacher bench with your upper arms lying flat on the pad, palms of your hands facing up. Grip the barbell with an underhand grip. Lower the barbell until your elbows are almost straight and you feel a good stretch in the biceps.

Moving only your forearms, use your bicep strength to curl the barbell up. Slowly lower the barbell back to the starting position. Repeat.

Dumbbell Preacher Curls

This exercise isolates the biceps. Secondary stress is applied to the forearms.

Sit on a preacher bench and hold a dumbbell with one hand and brace yourself againt the pad with the other hand. Lower the dumbbell until your arm is almost straight and you feel a good stretch in the bicep.

Moving only your forearm, use your bicep strength to curl the dumbbell up. Slowly lower the dumbbell back to the starting position. Repeat for the desired number of reps. Do the same for your other arm.

Dumbbell Concentration Curls

This exercise isolates the biceps and is good for getting a peak contraction in the muscles.

Sit at the end of an exercise bench with your legs spread. Reach down between your legs and pick up a dumbbell with one hand. Brace your elbow against your knee and fully straighten your arm. Place your other hand on your opposite leg to support your upper body.

Moving only your forearm, use your bicep strength to curl the dumbbell up to shoulder level. Hold this position for a couple of seconds to maximize the peak contraction in the biceps. Slowly lower the dumbbell to the starting position. Repeat for the desired number of reps. Do the same for your other arm.

Tricep Exercises

Lying Barbell Extensions

This exercise works the triceps, particularly the large inner head of the tricep muscle.

Lie back on a flat bench. Feet shoulder width apart on each side of the bench. Have a training partner hand you a barbell. Grip it with your hands place a bit narrower then shoulder width. Press the barbell up until it is at arms length above your shoulders.

Moving only your forearms lower the barbell in an arc motion until it is about an inch above your forehead. Using your triceps strength push the bar back up in an arc motion to the starting position. Repeat.

Tips - have a training partner spot you while you are doing lying barbell extensions just in case you need help lifting the weight.

Dips

This exercise works the triceps as well as the chest and shoulders.

Grab a pair of parallel bars so the palms of your hands are facing each other. Straighten your arms and bend your knees. Support yourself between the bars.

Lean your torso forward as you do the exercise. Slowly bend your arms and lower your body between the bars until your elbows are at 90-degree angles. Hold this stretched position for a second. Steadily push yourself back up to the starting position. Repeat.

Note: this is an advanced exercise because you have to be able to lift your entire bodyweight. As you get stronger you can add extra weight to the exercise by hanging weights from your waist using a weight belt.

Tricep Dumbbell Extensions

This exercise works the triceps, particularly the long inner head of the triceps.

Grab a dumbbell with one hand. Stand with your feet shoulder width apart. Lift the dumbbell so that it is at arms length straight above you shoulder. Keep a slight bend in your knees to take pressure off the lower back.

Lower the dumbbell in an arc motion behind your head until your elbow is at a 90-degree angle. Lift the dumbbell in an arc motion back to the starting position. Repeat for the desired number of reps. Do the same for the other arm.

Tip - You can do this exercise with both arms at the same time by using a barbell, two dumbbells, or holding 1 dumbbell with two hands.

Tricep Push Downs

This exercise targets the triceps, particularly the outer head of the triceps.

Attach a bar to an overhead pulley. Stand in front of the pulley with your feet shoulder width apart. Grab the bar with a narrow overhand grip. Bend your arms fully and tuck your elbows close to your sides at all times during the exercise.

Moving just your forearms push the bar down in an arc motion until your arms are straight. Hold this position and squeeze your triceps for a second to maximize the peak contraction. Slowly lower to the starting position. Repeat.

Tips - do not let the weight plates touch during the exercise, keep the tension on the tricep muscles. For variety you can use different bars attached to the overhead pulley (i.e. rope, ez bar, V bar, etc.) to work the muscles at different angles.

Tricep Dumbbell Kick Backs

This is a good exercise to hit all three heads of the triceps with a good peak contraction.

Brace yourself against a flat exercise bench. Grab a light dumbbell in one hand. Place your other hand on the bench to support yourself.

Keep your upper arm along the side of your torso during the entire exercise. Moving just your forearm lift the dumbbell in an arc motion until your arm is straight. Hold this position for a couple of seconds to maximize the peak contraction in the triceps. Slowly return the dumbbell to the starting position. Repeat.

Leg ExercisesLeg Muscle Anatomy

There are four main muscle groups in the thighs. The quadriceps on the front of the thigh, the biceps femoris on the back of the thigh, the leg adductors on the inner side of the thigh, the leg abductors on the outer side of the thigh. There are several other smaller muscles as well, but they will be completely developed if you focus on working the four main thigh muscle groups.

The quadriceps muscle has four lobes, and it primarily is used to straighten the leg from a bent position. This muscle is often called the "quads". A secondary function of the quads is thigh adduction and rotation of the thigh within the hip socket.

The bicep femoris (also know as the hamstrings or leg biceps) consists of two lobes, and it primarily is used to bend the leg from a straight position.

The adductor and abductor muscles of the thighs help to pull your leg either toward the centre line of your body (adduction) or away from the centre line of the body (abduction).

The gluteus (also know as the "glutes") form your buttocks. This large muscle is primarily used to extend the leg into a straight line with the torso and to rotate leg at the hip.

Upper Leg / Thigh Exercises

It is essential that when you do any exercise that you perform the movements correctly, if you don't you will receive less then optimum benefit from the exercise. It is very difficult to unlearn bad exercise habits, so it is best to learn the right exercise technique from the very start.

For each leg workout pick 3-4 of these exercises and do 4-5 sets (including warm up sets) for each exercise. You can vary the exercises you do for each leg workout.

Squats

This is the single best leg exercise that you can do. Squats work the quads, glutes, hamstrings, and hips. It also works the upper and lower back, and abdominals as secondary muscles.

Use a rack such as a squat or power rack to hold the barbell. Place your feet shoulder width apart under the bar. Grasp the bar wider then shoulder width, duck your head under the bar and position it on your trapezius muscles behind your neck. Lift the bar from the rack and take a couple of steps back. Position your feet wider then shoulder width apart with your toes pointed forwards or just slightly out to the sides. Look forward.

Bend your legs and squat down with the bar across your upper back. Your knees should be directly over your toes as you do the movement. Squat down until your upper thighs are below parallel with the floor. Arch your back and straighten out your legs until you are standing upright. Repeat.

Box Squats

This is a variation of the squat. This exercise is harder then regular squats, but it will help teach you to squat with perfect form. It places less stress on the knee joint and more stress on the hamstrings, hips, and glutes.

At the bottom of the lift, sit back on the box and pause for a second before coming up. When learning how to do this exercise start with a higher box (an adjustable aerobics step works well). As you get used to the exercise lower the box height so your thighs are parallel to the floor when sitting on the box.

Front Squats

This is a variation of the squat. This exercise is harder then regular squats. It places all the weight in front of your body. This exercise works the quadriceps more then regular squats.

Use a rack such as a squat or power rack to hold the barbell. Unrack a barbell holding it across your shoulders. Squat down until your upper thighs are below parallel with the floor. Keep your head up and using the strength of your legs and back return to the starting position. Repeat.

Zercher Squats

This is a variation of the squat. This exercise is harder then regular squats. It places all the weight in front of your body. This exercise really works the hamstrings, hips, glutes, and lower back.

Use a rack such as a squat or power rack to hold the barbell. Unrack a barbell holding it in the bend of your elbows. You should wrap a towel around the bar to make it more comfortable to hold. Using a wide stance squat down until your upper thighs are below parallel with the floor. Keep your head up and using the strength of your back, hips, and legs return to the starting position. Repeat.

Good Mornings

This exercise works the hamstrings, buttocks, and lower back.

Use a rack such as a squat or power rack to hold the barbell. Place your feet

shoulder width apart under the bar. Grasp the bar just wider then shoulder width, duck your head under the bar and position it on your trapezius muscles behind your neck. Lift the bar from the rack and take a few steps back. Position your feet shoulder width apart with your toes pointed just slightly out to the sides. Look forward and keep your head up.

Keep a slight bend in the knees and slowly lower your upper body until it is a little lower then a 45-degree angle with the floor. Then slowly lift your upper body back up to the starting position. Repeat.

Tip - use very light weights when starting out with this exercise and build up gradually, because it places a lot of stress on the lower back.

Leg Press

This movement works the quads, hamstrings, and glutes. The leg press allows you to work your legs hard without putting extra stress on your back.

Sit in the leg press machine with your back on the angled seat and your feet on the footplate about shoulder width apart with your toes pointed forward or just slightly out to the sides. Straighten your legs and release the bars at the sides of the machine. There is usually a handle on each side for you to hold on to and stabilize yourself.

Bend your legs and slowly lower the weight until your knees are at a 90-degree angle. Straighten your legs and lift the weight back up to the starting position. Repeat.

Hack Squats

This movement works the quads, hamstrings, and glutes.

Position yourself on the machine with your feet just wider the shoulder width apart with your toes pointed just slightly out to the sides. Straighten your legs and release the bars at the sides of the machine. Bend your knees and squat down until your knees are just less then a 90-degree angle. Straighten your legs and lift the weight back up to the starting position. Repeat.

Note - many people find that hack squats place a lot of stress on the knee joints. If you find that this exercise bothers your knees you should perform regular squats and box squast instead.

Lunges

This movement is great for working the quads, hamstrings, and glutes. This exercise also works many smaller stabilizer muscles because it requires a lot of balance.

Step out about a couple feet with one leg, keep your toes pointed forward and your front foot flat on the floor. Bend your front leg until your knee is at a 90-degree angle, your back should also bend until it is at a 90-degree angle. Push up and return to the starting position. Repeat for the desired number of reps, then do the same with the other leg out front.

You can also do lunges with your back leg on a bench, this will give you a better range of motion.

To add weight to this exercise you can place a barbell across your upper back (like in the squat) or you can hold a pair of dumbbells at your sides.

Leg Extensions

This movement isolates the quadriceps. This exercise is good for developing muscle detail between the individual segments of your quadriceps muscles.

Sit on the leg extension machine (adjust the seat according to your body). Hook your feet beneath the roller pads and grasp the handles at the sides of the machine for support.

Straighten your legs and lift the weight up. Pause at the top for a second or two to enhance the peak contraction in the quads. Lower the weight slowly to the starting position. Repeat.

Lying Leg Curls

This movement isolates the hamstrings. This exercise is good for developing muscle detail in the backs of your legs.

Lie face down on the padded bench with your knees just over the edge of the bench. Hook your feet beneath the roller pads and grasp the handles at the sides of the machine for support.

Curl your legs and lift the weight up. Pause at the top for a second or two to enhance the peak contraction in the hamstrings. Lower the weight slowly to the starting position. Repeat.

Dead Lifts

The deadlift works the hamstrings, glutes, and lower back. It also works the forearms because you have to grip the barbell.

Stand in front of a barbell with your shins very close to the bar. Feet shoulder width apart. Grab the bar with your hands slightly wider then shoulder width. Keeping your arms straight, bend your legs and flatten your back. Position yourself so it is like you are doing a squat with the barbell at arms length in front of you.

Pull the barbell off the floor by straightening your legs and torso until your body is completely erect. Pull your shoulders back. Then lower the bar back to the floor. Repeat.

Standing Calf Raises

This is a basic calve movement that works the gastrocnemius muscles.

Use a rack such as a squat or power rack to hold the barbell. Unrack the barbell as if you were going to do squats. Space your feet shoulder width apart or a bit closer. Keep your knees straight. Stand up on your tippy toes and hold this position for a second to enhance the peak contraction in the calfs. Lower your heels back to the floor. Repeat.

You can also use a standing calf raise machine to do this exercise.

Seated Calf Raises

This exercise targets the soleus muscles because it is performed with your legs bent at a 90-degree angle. This exercise also works the gastrocnemius muscles are as secondary muscles.

Adjust the knee pads of the machine so that you can sit with your knees snug to the pads. Place the balls of your feet on the foot block, with your feet about shoulder width apart, toes pointing forward.

Rise up as high as you can on your tippy toes. Hold this position for a second to enhance the peak contraction in the calves. Lower your heels until your calve muscles stretch down as far as possible. Hold the stretched position for a second. Repeat.

Abdominal Exercises

Abdominal Anatomy

When training the abdominals you should pay attention to the three primary areas of your midsection - the rectus abdominis (frontal abdominal wall), obliques (muscles at the sides of your waist), and intercostals (bands of muscle that run diagonally across the sides of your upper abdomen).

Abdominal Exercises

It is essential that when you do any exercise that you perform the movements correctly, if you don't you will receive less then optimum benefit from the

exercise. It is very difficult to unlearn bad exercise habits, so it is best to learn the right exercise technique from the very start.

Crunches

This is one of the best abdominal exercises. It works the rectus abdominis, particularly the upper half of the fontal abdominal wall.

Lie on your back on the floor. Your feet should be flat on the floor shoulder width apart with your knees bent at a 90-degree angle. Place your hands behind your head for support.

Without pulling on your neck, slowly lift your shoulders off the floor using your abdominal strength. Breath out as you contract your abs. Hold this position for a couple of seconds to maximize the peak contraction in the abs. Slowly lower yourself to the starting position. Repeat.

Reverse Crunches

This exercise works the entire abdominis muscle wall, particularly the lower half of the muscle group.

Lie on your back on the floor. Your feet should be flat on the floor shoulder width apart with your knees bent at a 90-degree angle. Place your hands behind your head for support.

Keeping your legs bent, slowly lift them off the floor using your abdominal strength. Breath out as you contract your abs. Hold this position for a couple of seconds to maximize the peak contraction in the abs. Slowly lower your legs back to the starting position. Repeat.

Tip - to make this exercise harder you can do it with your legs out straight.

Pull Down Cable Crunches

This is a good all around abdominal exercise. It places intense stress on the rectus abdominis, intercostals, and serratus muscles. Secondary stress is placed on the lower lats.

Attach a handle to a lat pull down machine. Facing away from the weight stack. Grab the handle with an underhand curl grip and brace the back of your legs against the knee pad.

Bend forward at the waist and crunch your abdominal muscles. Breath out as you contract your abs. Hold this position for a couple of seconds to maximize the peak contraction in the abs. Return back to the starting position. Repeat.

Leg Raise

This exercise works the frontal abdominal wall, particularly the lower half of the abdominals.

Position yourself on the leg raise station. (Note: if you do not have access to a leg raise station you can do this exercise hanging from a chin up bar). Support your bodyweight on your forearms. Keep your torso upright.

Raise your legs in a semicircular arc until your legs are parallel to the floor. Slowly lower back to the starting position. Repeat.

Tip - a less intense version of this exercise is to keep your knees bent at a 90-degree angle during the exercise.

Over Head Leg Raise

This is a very hard and advanced version of the leg raise that works the entire abdominal muscles.

Grad a chin up bar with an over hand grip.

Raise your legs in a semicircular arc until your feet touch the chin up bar that you are hanging from. This is a very hard exercise that uses all the abdominal muscles. Lower your legs back to the starting position. Repeat.

Decline Bench Situps

This exercise stresses the rectus abdominis, particularly the upper half of the frontal abdominal wall.

Sit on an decline bench and place your feet under the foot pads to restrain your legs. Either cross your arms over your chest, or place them behind your head to support your neck.

Sit up and squeeze your abs at the top. Hold this position for a second. Slowly lower your torso back up to the starting position. Repeat.

Frog Kicks

This exercise works the frontal abdominals, especially the lower half of the abdominal muscles.

Sit on the floor or a flat bench with your legs out straight. Place your hands palms down behind you. Lean back slightly and use your abdominal strength to lift your legs.

Simultaneously bend your legs and bring your knees as close to your chest as possible. Slowly straighten out your legs and return to the starting position. Repeat. Do not let your feet touch the floor during the exercise, keep the tension on the abdominal muscles.

Crunches On The Stability Ball

This exercise works the entire rectus abdominis, but because you have to balance yourself on the ball it focuses on developing the small stabilizer muscles.

Lie back on the stability ball. Place your feet flat on the floor (Note: the closer you place your feet the harder it is to balance on the ball). Place your hands behind your head for support.

Without pulling on your neck, slowly lift your shoulders using your abdominal strength. Breath out as you contract your abs. Hold this position for a couple of seconds to maximize the peak contraction in the abs. Slowly lower yourself back to the starting position. Repeat.

If you want more specific training and dietary strategies for building lean defined abdominals, then you should check out Tom Tom Venuto's Burn The Fat, Feed The Muscle website.