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Guest authors offer experience and educational insights based on their specific area of expertise. These authors are contributing writers for the NFPT blog because they have valuable information to share with NFPT-CPTs and the fitness community at-large. If you are interested in contributing to the NFPT blog as a guest, please send us a note expressing your interest and tell us how you can contribute valuable insights to our readers. We look forward to hearing from you! Send to editor@nfpt.com

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...

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...

Incline Bench (Straight Bar)

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...

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...