Exercise Programming

Exercise programming articles to give personal trainers ideas and inspiration for training their clients.

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...

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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...

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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...

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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...

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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...

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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...

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