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 (keep your back straight). Straighten your legs […]

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 chest up toward the ceiling and squeeze your shoulder blades together. This will help […]

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 ceiling and squeeze your shoulder blades together. This will help to isolate […]

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 ceiling and squeeze your shoulder blades together. This will help to isolate […]

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 toward the ceiling (dumbbells two inches apart). Push your chest up and […]

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 degree angle with your arms extended up toward the ceiling (2 […]

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 degree angle with your arms extended straight up toward the ceiling. […]

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 straight up toward the ceiling (palms facing). Push your chest up and squeeze […]

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 angle with your arms extended straight up toward the ceiling. Push your […]

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) with your arms extended up toward the ceiling. Push your chest up […]