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Incline Dumbell Bench Press
Keep your feet flat on the ground and your back pressed against the bench throughout the movement.
Incline Smith Machine Press
Ensure the bench is set at a 30 to 45-degree angle to effectively target the upper chest.
Parallel Bar Dips
Lean slightly forward to engage the chest muscles more effectively.
Machine Chest Flys
Adjust the seat height so that the handles are at chest level to maximise effectiveness.
V Bar Push Downs
Keep your elbows close to your body and avoid using your shoulders to complete the movement.
Pull Ups
Engage your core and avoid swinging your body to maximise effectiveness.
Seated Machine Rows
Keep your back straight and squeeze your shoulder blades together at the end of the movement.
Lat Pulldowns
Focus on pulling the bar down to your upper chest while keeping your torso stationary.
Hammer Curls
Keep your elbows close to your torso and avoid swinging the weights to maximise bicep engagement.
Bayesian Curls
Maintain a controlled motion throughout the exercise to fully engage the biceps and avoid using momentum.
Pull Ups
Engage your core and avoid swinging your body to maximise effectiveness.
Seated Machine Rows
Keep your back straight and squeeze your shoulder blades together at the end of the movement.
Machine Cable Rows
Keep your back straight and pull the handles towards your torso, squeezing your shoulder blades together at the end of the movement.
Hammer Curls
Keep your elbows close to your torso and avoid swinging the weights to maximise bicep engagement.
Bayesian Curls
Maintain a controlled motion throughout the exercise to fully engage the biceps and avoid using momentum.
Romanian Deadlifts
Keep a slight bend in your knees and focus on hinging at the hips to effectively target the hamstrings and glutes.
Leg Press
Position your feet shoulder-width apart on the platform and avoid locking your knees at the top of the movement.
Hanging Leg Raises
Engage your core and avoid swinging your body to maximise abdominal engagement.
Hamstring Curls
Adjust the machine so that the pad rests just above your heels to ensure proper form and maximise hamstring engagement.
Calf Raises
Perform the exercise in a controlled manner, pausing at the top for maximum contraction and lowering slowly to stretch the calves.
Barbell Squats
Keep your chest up and your knees in line with your toes throughout the movement.
Leg Press
Position your feet shoulder-width apart on the platform and avoid locking your knees at the top of the movement.
Hanging Leg Raises
Engage your core and avoid swinging your body to maximise abdominal engagement.
Leg Extensions
Adjust the machine so that the pad rests on your lower shin, just above your feet, to ensure proper form.
Calf Raises
Perform the exercise in a controlled manner, pausing at the top for maximum contraction and lowering slowly to stretch the calves.
Dumbell Shouldr Press
Keep your back straight and avoid locking your elbows at the top of the movement.
Rear Delt Flys
Maintain a slight bend in your elbows and focus on squeezing your shoulder blades together at the top of the movement.
Cable Lateral Raises
Keep a slight bend in your elbows and raise your arms to shoulder height, focusing on using your shoulder muscles to lift the weight.
Cable Rear Delt Flys
Maintain a slight bend in your elbows and focus on squeezing your shoulder blades together at the end of the movement.
Dumbell Lateral Raises
Keep a slight bend in your elbows and raise your arms to shoulder height, focusing on using your shoulder muscles to lift the weights.
Pull Ups
Engage your core and avoid swinging your body to maximise effectiveness.
Bench Press
Keep your feet flat on the ground and your back pressed against the bench throughout the movement.
Bent Over Rows
Maintain a flat back and engage your core to avoid straining your lower back during the exercise.
Preacher Curls
Keep your upper arms stationary on the preacher bench and focus on using your biceps to lift the weight.
Tricep Overhead Extensions
Keep your elbows close to your head and avoid flaring them out to maximise tricep engagement.
Deadlifts
Keep your back straight and engage your core throughout the movement to avoid injury.
Leg Press
Position your feet shoulder-width apart on the platform and avoid locking your knees at the top of the movement.
Hanging Leg Raises
Engage your core and avoid swinging your body to maximise abdominal engagement.
Weighted Lunges
Maintain an upright posture and take a step forward that is long enough to keep your front knee directly above your ankle.
Calf Raises
Perform the exercise in a controlled manner, pausing at the top for maximum contraction and lowering slowly to stretch the calves.