Emphasis The primary muscles stressed in this movement are the chest muscles (upper pectorals). The secondary muscles stressed are the shoulders and triceps. Starting Position While lying on an incline bench set at a 30-45 degree angle, push your chest up toward the...
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Flat Bench (Straight Bar)
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 While lying flat on a bench with your forehead underneath the bar, push your...
Donkey Calf Raise
Emphasis This movement stresses the muscles in the lower leg (specifically the gastrocnemius). Starting Position Hold on to a railing or a straight bar on a rack at waist level. With your hips at 90 degrees bend your knees until you can get your waist under the pad...
Seated Calf Raise
Emphasis The primary muscles stressed in this movement are the muscles in the lower leg (specifically the soleous). Starting Position With the balls of your feet on the platform, raise the weight up and move the support post out from under the weight. Movement Take...
Seated Dumbbell Concentration Curl
Emphasis The primary muscles stresse din this movement are the muscles in the front of your upper arm (biceps brachii). The secondary muscles stressed are the muscles in your forearm and the front of your shoulder. Starting Position With a dumbbell in your right hand,...
Hammer Curls
Emphasis The primary muscles stressed in this movement are the muscles in the front of your upper arm (brachialis). The secondary muscles stressed are the muscles in your forearm and the front of your shoulder. Starting Position Place a dumbbell in each hand with your...
Dumbbell Tricep Kickback
Emphasis The primary muscles stressed in this movement are the muscles in the back of your upper arm (triceps--long and medial head). The secondary muscles stressed are the muscles in your forearms and bicep. Starting Position Place your left knee on a flat bench and...
Dumbbell Preacher Curl
Emphasis The primary muscles stressed in this movement are the muscles in the front of your upper arm (lower biceps brachii). The secondary muscles stressed are the muscles in your forearm and the front of the shoulder. Starting Position With a dumbbell in your right...
Incline Alternating Bicep Curl
Emphasis The primary muscles stressed in this movement are the muscles in the front of your upper arm (upper biceps brachii). The secondary muscles stressed are the muscles in your forearm and shoulder as well as the brachialis and brachio radialis. Starting Position...
Exercise of the Week: Standing Alternating Bicep Curl
Emphasis The primary muscles stressed in this movement are the muscles in the front of your upper arm (biceps brachii and brachialis). The secondary muscles stressed are the muscles in your forearms and the front of your shoulder. Starting Position With a dumbbell in...
Exercise of the Week: Bicep Preacher Curl (Straight Bar)
Emphasis The primary muscles stressed in this movement are the muscles in the front of your upper arm (mid to upper biceps brachii). The secondary muscles stressed are the muscles in your forearm and the front of your shoulder. Starting Position Sit on a preacher...
Exercise of the Week: Standing Bicep Curl (Straight Bar)
Emphasis The primary muscles stressed in this movement are the muscles in the front of your upper arm (bicep brachii, brachialis, and brachio radialis). The secondary muscles stressed are the muscles in your forearm and the front of your shoulder. Starting Position...
Exercise of the Week: T-Bar Row
Emphasis The primary muscles stressed in this movement are the muscles in your upper back (latissimus dorsi and rhomboids). The secondary muscles stressed are the shoulders and biceps. Starting Position Lay on the inclined pad in a position where the top of the pad is...
Overuse Injuries vs. Traumatic Injuries
An athlete may suffer injuries that are caused by either acute trauma or overuse. Let's discuss the difference between overuse injuries and traumatic injuries and how to handle them. Traumatic Injuries Defined Traumatic injuries are often violent and sudden, such as...
Exercise of the Week: Seated Cable Row
Emphasis The primary muscles stressed in this movement are the muscles in your upper back (latissimus dorsi and rhomboids). The secondary muscles stressed are the shoulders and biceps. Starting Position Grip the handle as designated by the trainer as you sit on the...
Strength Training for a Healthier You!
Strength training is an important part of any exercise program. Strength training refers to strengthening and conditioning the overall body in terms of muscular balance. Strength training strengthens the tendons, ligaments and joints to lower the risk of injury and...
One Arm Dumbbell Rows
Emphasis The primary muscles stressed in this movement are the muscles in your upper back (latissimus dorsi and rhomboids). The secondary muscles stressed are the shoulders and biceps. Starting Position Place your left knee on a flat bench and place your left hand...
Exercise of the Week: Medium Grip Lat Pulldowns
Emphasis The primary muscles stressed in this movement are the muscles in your upper back (latissimus dorsi - middle toward the center of the back). The secondary muscles stressed are the shoulders and biceps. Starting Position Using a bar with stirrups in each end,...