As a gym member, I have been with my current gym for 8 years now. I am an entrepreneur and very focused on the companies I create and work at. So, as I ended my last company, my mind started to wander, thinking about next opportunities. I was looking at my gym’s...
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How To Do Deadlifts
Emphasis The primary muscles stressed in this movement are the muscles in the hips, upper leg (quadriceps and hamstrings), middle and lower back and the muscles in your neck. Secondary muscles used are the entire upper body. Starting Position Standing with your shins...
How to do Straight Bar Leg Lunges
Emphasis The primary muscles stressed in this movement are the muscles in your upper leg (hamstrings, quadriceps and glutes). The secondary muscles stressed are your core abdominal muscles. Starting Position With the bar centered on your trapezius, hold the bar a...
How To Do Lying Leg Curls
Emphasis This movement is very effective in isolating the muscles in the back of your upper leg (hamstrings). Starting Position Lie face-down on the bench with your knees just off the edge of the pad. Position your body so the leg pads are resting up against the...
How To Do Seated Leg Curls
Emphasis This movement is very effective in isolating the muscles in the back of your upper leg (hamstrings). Starting Position Sit on the seat with your back against the back pad. Place your legs up on top of the foot pad (just above the ankle). Adjust the thigh pad...
How To Do Leg Extensions
Emphasis This movement is very effective in isolating the muscles in the front of your upper leg (quadriceps). Starting Position Sit on the seat with your back against the seat. Place the back of your keens against the edge of the seat. Place the top of your foot and...
How To Do Leg Presses
The leg press exercise is a favored one for beginning lifters, given the ease of moving a lot of weight with minimal risk. Still, there are tips and considerations to take into account for a safe movement. Emphasis The primary muscles stressed in this movement are the...
How to do Hack Squats
For lower body strengthening, squats are royalty. Adding in variations and equipment can help round out muscle development and repair defecits. The hack squat is one such variation Emphasis The primary muscles recruited in this movement are biased towards the...
How to do Free Form Squats
Emphasis The primary muscles stressed in this movement are the muscles in your upper legs (upper hamstrings, glutes and quadriceps). The secondary muscles stressed are the muscles in your stomach and lower back. Starting Position Stand approximately 6 to 12 inches...
How to do a Weighted Squat
Emphasis This movement is one of the best you can perform because it stresses the major muscle groups of the entire body. The primary muscles stressed are the muscles in your upper legs (the quads, hips, glutes, hamstrings) and lower back. The secondary muscles used...
How To Do Bent-Over Cable Crossovers
Emphasis The primary muscles stressed in this movement are the chest muscles (pectoralis major and minor). The secondary muscles are the shoulders and triceps. Starting Position Place the pulleys of the cable machine slightly higher than your chest. Grab the handles...
How To Do Decline Bench Dumbbell Flyes
Emphasis The primary muscles stressed in this movement are the chest muscles (pectoralis major and minor). The secondary muscles stressed are the shoulders. Starting Position Grab a dumbbell in each hand and carefully lay on a decline bench (your head above your feet)...
How To Do Incline Bench Dumbbell Flyes
Emphasis The primary muscles stressed in this movement are the chest muscles (pectoralis major and minor). The secondary muscles stressed are the shoulders. Starting Position Grab a dumbbell in each hand and carefully lay on an incline bench set at a 30-45 degree...
How To Do Flat Bench Dumbbell Flyes
Emphasis The primary muscles stressed in this movement are the chest muscles (pectoralis major and minor). The secondary muscles stressed are the shoulders. Starting Position Grab a dumbbell in each hand and carefully lay on a flat bench with your arms extended...
How To Do a Decline Bench Press with Dumbbells
Emphasis The primary muscles stressed in this movement are the chest muscles (pectoralis major and minor). The secondary muscles stressed are the shoulders and triceps. Starting Position Grab a dumbbell in each hand and carefully lay on a decline bench set at a 30-45...
How To Do Incline Bench Presses with Dumbbells
Emphasis The primary muscles stressed in this movement are the chest muscles pectoralis major and minor). The secondary muscles stressed are the shoulders and triceps. Starting Position Grab a dumbbell in each hand and carefully lay on an incline bench set at a 30-45...
Flat Bench (Dumbbell)
Emphasis The primary muscles stressed in this movement are the chest muscles (pectorals). The secondary muscles stressed are the shoulders and triceps. Starting Position Grab a dumbbell in each hand and carefully lay on a flat bench with your arms extended straight up...
Decline Bench (Straight Bar)
Emphasis The primary muscles stressed in this movement are the chest muscles (lower pectorals). The secondary muscles stressed are the shoulders and triceps. Starting Positions While lying on a decline bench set at a 30-45 degree angle, push your chest up toward the...