Lifting Exercises There is risk of injury involved in these exercises. Start with little weight to get used to the movements and coordination. Pay great attention to proper technique. Always warm up and stretch before completing these exercises. If done correctly with reasonable amounts of weight you can reduce your risk of injury.

Terminology:
Dumbbell = typical one handed free weight
Barbell = typical two handed free weight

Entire Body
Chest
Shoulders
Legs
Arms
Triceps
Biceps
Forearms
Back
Stomach
The Pelvic Floor: exercises for sex and pregnancy

Entire Body

Clean & Press (2 sets of 8 to 12)

Good for warming up. Use a light amount of weight to avoid injury.

• Stand with feet shoulder width apart.
• Hold a barbell with an overhand grip, hands slightly more than shoulder width apart.
• Rest the barbell across the fronts of your thighs.
• Bend at the hips and knees, keeping your back straight, and lower the barbell toward the floor until you've reached the following position:

Legs bent at 90û Hips bent as far as possible without sacrificing a straight back and square shoulders Head kept up facing forward Shoulders above the level of the hips Hips above the level of the knees so the thighs are not parallel to the floor Barbell should reach or almost reached the floor (You could start the exercise from this position if you wanted to.)

• Vigorously, but with balance and control, lift the bar, using the legs and back.
• Slightly bend the knees to receive the bar at the top of the chest.
• Stand tall with chest high and shoulders down, chin tucked close to your neck.
• Press the bar with the heal of your hand over your head.
• Lower the bar to your chest and to the floor.
• Repeat.

For a warm-up, you might try a clean and press with light weight, only once you've raised the barbell above your head, lower it behind your neck, press it above your head again then lower it to the floor and repeat. 2 sets of 12 reps each.

Dead Lift
Main Target: the spinal erectors (back muscles along the spine) Be careful! Also targets the buttocks, quads, forearm for gripping, trapezius (upper back) and the calves. The rest of the back is used for stability.

Similar to the first half of the clean & press Ð be very careful whenever supporting weight with your back. Make sure you always keep it straight!

• Stand with feet shoulder width apart with a bar on the floor.
• Insteps under the bar.
• Knees bent, shoulders above the hips and hips above the knees.
• Back retaining good flat posture.
• Head up. Face forward.
• Grab the bar with an overhand grip, hands slightly more than shoulder width apart.
• Lift the bar, straightening your legs and then rotating your upper torso to an erect stance.
• Carefully lower the bar to the ground.
• Repeat.

Chest

Push-ups
Main target: chest, shoulders and triceps. The abdominals and lower back are used for stability.

• Hands shoulder width apart placed on the floor.
• Body perfectly straight.
• Feet shoulder width apart, balls of the feet against the floor.
• Lower body, until arms reach 90û angles.
• Push body until arms are straight.
• Repeat.

If you want to simultaneously develop your forearms, try pushups using your fingertips.

Bench Press
Main target: the pecs or pectorals (the chest) and triceps.

• Use a spot if necessary - at least make sure others are available for help.
• Lie on a bench with both feet on the floor over shoulder-width apart for stability.
• Grab the bar with hands placed slightly over shoulder width apart
• Lower the bar under control until elbows are bent at 90û (any more is unnecessary and may risk tearing tissue or sacrificing form).
• Push bar up while breathing out.
• Repeat.

Hand placement variations offer added benefits by targeting different muscles

Wide Grip Bench Press
Main target: chest, front shoulders
Hands placed a bit farther apart than regular bench press position

Close-Grip Bench Press
Main target: chest, front shoulders, triceps
Hands placed a bit narrower than shoulder width apart or 2 hand widths apart

Watch your balance, as it becomes more difficult using a narrow grip! Using an EZ curl bar can help you balance and retain a natural position.

Incline Press
Main target: the upper pectoral muscles, deltoids (shoulders) and triceps.

• Make sure a spot is available.
• Perform bench press on an incline bench or use an incline press machine.
• Start with your back straight, flat against the incline bench, feet on the floor, hands just over shoulder -width apart. Lift the bar to the starting position directly over your eyes.
• Lower the barbell toward your chest, until your arms are roughly bent at 90û.
• Pause.
• Push the bar back up to the starting position.
• Repeat.

This exercise might be hard to do with little experience. A spot can check your form.

When starting out, be conservative on the weight as people are generally weaker at incline press than at decline or regular bench press.

Wide-grip Incline Press
Main Target: chest, triceps

Same as above only place hands a bit farther apart.

Decline Press
Main target: lower and outer sections of the pectoral muscles helping to define a chiseled border, and the triceps.

• Perform bench press on a decline bench or on a decline machine.
• If using a decline bench, you need a spotter.
• Lie on your back on the decline bench.
• Secure your feet in foot braces, either at the end of the bench or wrapping your legs over the end and securing your feet below. See diagram.
• Have your spotter(s) hand you the weight making sure you have control of it.
• Press the barbell vertically into the air.
• Lower the bar until your upper arms are in line with your chest to avoid over-extension.
• Repeat.

Dumbbell Bench Press
Main target: the pecs or pectorals (the chest) and triceps.

You can do a bench press, incline press, or decline press using dumbbells in each hand. Using dumbbells can be safer than using a barbell when you do not have a spotter beside you. Rotating the dumbbells during the exercise helps squeeze the chest muscles.

Regular Dumbbell Bench:

• Use a spot if necessary - at least make sure others are available for help.
• Lie on a bench with both feet on the floor over shoulder-width apart for stability.
• Hold dumbells at arms length directly above your shoulders and chest with palms facing each other.
• Lower dumbbells under control to a height just above the height of the chest, and to positions on either side of the chest with palms facing forward (this requires you to rotate the dumbbells 90û during the descent). Breath in as you lower the weights.
• Push dumbbells back to the starting position while breathing out.
• Pause while pressing the chest muscles.
• Repeat.

For incline and decline dumbbell bench press, follow positional instructions for barbell bench press above. Just replace the bar with dumbbells obviously. Dumbbell rotation is optional.

Pullover
Main target: back, chest and triceps.

• Grab a barbell with overhand grip, hands shoulder width apart.
• Lie back on a bench.
• Hold the bar at arms-length above your chest bending elbows slightly.
• Slowly lower the bar behind your head keeping the elbows slightly bent, while taking in a deep breath.
• Feel the stretch in your back and sides (latissimus dorsi).
• Exhale as you raise the bar back to its position above your chest.
• Repeat.

Decline Pullover
Main target: a sharp delineation around and under the pecs.

Perform pullover on a decline bench raising the bar straight above your chest.

Dumbbell Pullover
Main target: back, chest and triceps.

• Lie back on a bench. It might be more comfortable if you lie perpendicular to the bench, with only your upper back against it, supporting the rest of your body with your legs.
• Hold a single dumbbell with both hands at arms-length above your chest bending elbows slightly.
• Slowly lower the dumbbell behind your head keeping the elbows slightly bent, while taking in a deep breath.
• Feel the stretch in your back and sides (latissimus dorsi).
• Exhale as you raise the dumbbell back to its position above your chest.
• Repeat.

For an extra tricep burn, each time you complete a pullover, lower the dumbbell straight down until it touches your chest. Do this twice after each pullover repetition.

Dumbbell Flies
Main Target: Isolated chest.

• Lie back on a bench with a dumbbell in each hand.
• Keep your arms straight or your elbows only slightly bent.
• Hold the dumbbells above your chest, palms facing each other.
• Lower your arms out to the sides until they are parallel with the floor.
• Return them to the position above your chest, hold and flex for a seconds or two.
• Repeat.

You may also rotate the dumbells during the exercise so your palms face each other when extending above your chest, and your palms face forward when extending out to the sides.

Unilateral Cable Crossovers
Main Target: chest Ð The universal stack provides a more constant resistance at every point in the motion as opposed to dumbbell flies, which create less resistance as the arms come together.

• Stand between two overhead pulleys.
• Grab each handle.
• Bend forward slightly placing one foot slightly in front and the other slightly behind.
• Start with hands extended out to the sides.
• Keeping your arms straight, draw your hands together in front of you allowing them to cross over each other.
• Hold the contracted position for 1 second.
• Return your arms to the starting position.

Shoulders

Military Press (free weights)
Main target: the shoulders (the delts or deltoids).
Correct back posture is a must!
Your military press should be a lot weaker than your bench press, so be careful with the amount of weight you use.

• Use the clean and press technique to raise the bar to the top of your chestÉ

Stand with feet shoulder width apart with a bar on the floor. Insteps under the bar. Knees bent to 90û, hips above knees, shoulders above hips. Back retaining good flat posture. Head up. Face forward. Grab the bar with an overhand grip, hands slightly more than shoulder width apart. Vigorously, but with balance and control, lift the bar, using the legs and back. Slightly bend the knees to receive the bar at the top of the chest. Stand tall with chest high and shoulders down, chin tucked close to your neck.

• Press the bar, with the heal of your hand, over your head.
• Lower the bar to the top of your chest.
• Repeat.

When finished, return the bar to the floor under control keeping the back straight.

Seated Military Press
Main target: the shoulders (the delts or deltoids)

Sit erect on a bench with a shoulder high barbell support or sit on a bench at a universal military press station.

Start with your upper arms in line with your shoulders (any lower and some shoulder muscles will collapse).

• Press the bar with the heal of your hand over your head.
• Lower the bar to the starting position.
• Repeat.

Make sure to keep your back straight.

Military Press Behind the Neck
Main target: the shoulders (the delts or deltoids)

Lifting a bar with the heals of both hands from the back of the base of your neck, above your head.

Available on Universal machines.

Once again, correct back posture is a must!

Start with your upper arms in line with your shoulders (any lower and some shoulder muscles will collapse).

• To perform using free weights use the clean and press technique to raise the bar above your headÉ

Stand with feet shoulder width apart with a bar on the floor. Insteps under the bar. Knees bent to 90û, hips above knees, shoulders above hips. Back retaining good flat posture. Head up. Face forward. Grab the bar with an overhand grip, hands slightly more than shoulder width apart. Vigorously, but with balance and control, lift the bar, using the legs and back. Slightly bend the knees to receive the bar at the top of the chest. Stand tall with chest high and shoulders down, chin tucked close to your neck.

• Press the bar with the heal of your hand over your head.
• Lower the bar behind your head to the base of your neck.
• Then proceed to lift the bar above your head repetitively returning to the base of your neck.

On the last rep return the bar to your chest and to the floor.

Dumbell Shoulder Press
Main target: shoulders, triceps

• Grab 2 dumbells.
• Sit with back straight, holding dumbells just outside of shoulders with palms facing forward.
• Push dumbells straight up.
• Pause.
• Slowly lower weights to starting position.

Variation

• Sit with back straight, holding dumbells just outside of shoulders with palms facing each other.
• Push dumbells straight up.
• Pause.
• Slowly lower weights to starting position.

Standing Lateral Dumbbell Raises
Main target: shoulders, upper back

• Stand erect, feet shoulder width apart, with a dumbbell in each hand hanging at your side.
• Keeping your arms straight and without leaning back raise the dumbbells to each side with your palms facing down until your arms are in line with your shoulders.
• Pause for two seconds at this position parallel with the floor.
• Rotate the dumbbells so palms face up.
• Proceed to lift dumbbells to a position directly over head.
• Then reverse the process lowering the dumbbells to lie even with the shoulders.
• Pause.
• Rotate dumbbells so palms face down and lower the weights to your sides.
• Repeat.

Inhale on the way up and exhale on the way down to exercise the breathing muscles.

The Shoulder Burn RoutineÐ 2 dumbbells
This is an exercise swimmer's use to beef up their shoulders and improve endurance. It won't burn like hell until the last 10 reps so be conservative with the weight the first time you try it. Start with 5 or 8 pounds in each hand and work your way up to 12 or 15.

• Perform the following 3 exercises back to back with 10 reps each.
• Rest.
• Then repeat the entire set of 3 exercises again.

Exercise 1

• Stand erect with feet slightly over shoulder width apart and knees slightly bent. hold the dumbbells against the tops of your thighs palms facing down.
• Keeping your arms straight, raise your right arm in an ark until it reaches straight above your head.
• As you lower the right arm, raise the left in the same fashion.
• Repeat 10 times with each arm.
• Immediately move to the next exercise.

Exercise 2

• Bend over slightly at the hips with your knees slightly bent, back straight and head up.
• Hang the dumbbells straight down.
• Pull the dumbbells out and up so your arms point straight out to your sides.
• Lower the dumbbells to the hanging position.
• Repeat 10 times.
• Immediately move to the next exercise.

Exercise 3

• Stand erect.
• Hang the dumbbells in front of your thighs, palms facing up (or forward).
• Raise both arms in two wide semicircles, bringing your arms straight out to your sides and continuing until they extend directly over head.
• Lower the dumbbells under control back the way they came ending at the front of your upper thighs.
• Repeat.
• Retain good posture.

Take a rest and repeat all three exercises again.

If you think that burns, tryÉ
Bruce Lee's Shadow Boxing Routine

Perform 12 sets of 100 punches each back to back

• Set 1- holding 1 pound weights
• Set 2- holding 2 pound weights
• Set 3- holding 3 pound weights
• Set 4- holding 5 pound weights
• Set 5- holding 7 pound weights
• Set 6- holding 10 pound weights
• Set 7- holding 10 pound weights
• Set 8- holding 7 pound weights
• Set 9- holding 5 pound weights
• Set 10- holding 3 pound weights
• Set 11- holding 2 pound weights
• Set 12- holding 1 pound weights
• Oh Mercy!

To be a little more humane toward your body, you might want to turn this into a pyramid interval-training workout with weight-free punches in between each set.

Legs

Leg Extensions
Main target: the quads or quadriceps (the front thighs).

• Start with knees bent at 90û.
• Extend lower legs as far as possible.
• Return to starting position under control.

Leg Curls
Main target: The hamstrings (the back of the legs).

• Start in slightly flexed position (not over extended).
• Curl legs toward butt as far as possible.

If you can't fully complete the exercise, decrease the weight.

Seated Leg Press
Main target: the front of the upper legs (the quads) and the back of the lower legs (the calves)

• Sit with your torso erect.
• Grab the sides of the seat for stability.
• Start with knees bent at 90û.
• Always keep your back straight.
• Straighten your legs under the resistance.
• Return to starting position under control.

Squat
(3 sets of 10) Main Target: the quadriceps or thighs Ð also works the glutes, hip flexors, hamstrings, calves, lower back, trapezius, abdominals (for stabilization), shoulders and breathing muscles.

• Use a spot.
• Place a barbell on your shoulders (use a pad for comfort).
• Hold the barbell firm with your hands.
• Lower yourself to a full squat position (knees bent at a 90û).
• Keep your back in good posture, your head facing forward, and your heals on the ground.
• Return to standing position.

Jumping Squat
Main Target: quads and calves, improving explosive jumping power.

• Hold a single dumbbell with both hands hanging in front of you.
• Squat, bending knees to a 90û.
• Explode and jump upward.
• Land and repeat.
• Do as many as possible within 1 minute.

A great exercise to incorporate into a circuit training routine.

Lunge
Main Target: quads

• Hold a dumbell in each hand with arms hanging down at your sides and palms facing each other.
• Keeping your face forward and back straight, take a lunging step forward as far as you can with your left foot.
• quickly reverse the motion returning to the starting position.
• Repeat.
• When finished, repeat the exercise with the right leg.

Another good exercise to incorporate into a circuit training routine.

Calf Raises
Version 1: Standing with Weight

• Apply weight resistance using one of the following techniques:
  

Holding a barbell across your shoulders Wrap a belt around your waist attached to a floor pulley Another form of gym equipment

• Stand with the balls of your feet on a block or step shoulder width apart. Allow your heals to lower below the balls of your feet.
• Lock your knees and flex your calves until you're heals are fully raised. Make sure you don't lean forward. Rise straight up.
• Hold for a second.
• Lower your heels to starting position.

Try one set with your toes pointed straight ahead, another set with your toes pointed out and another set with your toes pointed in to work all sides of the entire gastrocnemius muscle.

Version 2: Standing Endurance Exercise

• Stand with the balls of your feet on a block or step shoulder width apart.
• Lock your knees and flex your calves until you're standing on your tippy toes.
• 5 sets of 20

Seated Calf Raises (using leg press equipment)
Main Target: Calf muscles
This exercise is easy on the back.

• Lie in the leg press machine. With knees slightly bent rest the balls of your feet against the platform near the edge with the arches and heels of your feet hanging off the edge of the platform.
• Allow your heals to extend as far as possible with the balls of your feet remaining stationary. This helps you achieve a maximum range of motion.
• Raise the weight by extending the balls of your feet.
• Pause.
• Lower the weight to the starting position.

Seated Calf Raises
Same as seated calf raises using leg press equipment only with the weight resting on the tops of your knees and thighs.

This is another method that is easy on your back.

Martial Art Kicking Exercises Using the Floor Pulley
Main target: hip and thigh.

You should first do the exercise without resistance. simply practice kicking by itself. 3 to 4 sets of 10 to 20 reps each. Once you can accomplish 20 reps with ease, then start to use the floor pulley to add resistanceÉ

• Fasten a strap around one of your ankles and attach it to a floor pulley.
• Place your free foot 2.5 to 3 feet from the pulley and face away from the weight stack.
• Grasp a sturdy vertical pole for stability.
• Start with your bound foot behind you.
• Option 1: Complete a front kick by quickly raising your knee high, then extending your lower leg as high as possible in front of you, pointing your toes. Return foot to starting position and repeat.
• Option 2: Complete a round-house kick. We recommend you get martial arts training for this particular kick to avoid injury due to improper technique. A brief description can be found under self-defense.
• Option 3: Complete a sidekick. Once again, training is recommended. A brief description is available under self-defense.
• For either option do 3 to 4 sets of 10 to 12 reps each.

Arms

Triceps

Tricep Extensions
Main target: the triceps (back of the upper arms).

• Stand a foot or two back from the pulley, to avoid rubbing the cord on your face.
• Feet shoulder width apart.
• Grab bar or tricep rope attached to an overhead pulley.
• Start with elbows bent at right angles.
• Keep elbows close to the body at all times.
• Keep your shoulders down.
• Push the bar or pull the rope down.
• Feel it in the back of your upper arms.
• Return to starting position under control.
• Repeat.

Lying Tricep Extensions
Main target: triceps

• Grab an EZ curl bar with overhand grip and lie on a bench.
• Hold the bar with straight arms directly over your head.
• Keep elbows stationary while slowly lowering the bar just beyond your forehead.
• Pause.
• Raise the bar to the starting position.
• Repeat.

This can also be done with a bar attached to a low pulley.

French Press
Main target: the triceps.

• Stand or sit erect.
• Grab a barbell with both hands two hands width apart, or grab a single-handed barbell with both hands.
• Raise the weight above your head.
• Keep your elbows close to the side of your head.
• Lower the weight behind your neck until the elbows are bent at a 90û.
• Raise the weight above the head and repeat.

Dumbbell Kick-backs or Leaning Tricep Extensions
Main Target: triceps.

• Grab a dumbbell with your right hand.
• Stand with your left leg forward and right leg back.
• Lean forward bracing yourself with your left arm, pressing your left hand against your left knee.
• Keep your right elbow firmly pressed against and in line with your right side.
• Start with your right forearm hanging straight down from your elbow.
• Straighten your right arm rotating your forearm in a backward ark.
• Once your arm is straight hold briefly and slowly lower your forearm back to the starting position.
• Pay strict attention to proper technique. You probably need to start with less weight than you expect, in order to retain correct form.
• Repeat.
• When finished, switch arms and legs and repeat the exercise.

Dips
Main Target: triceps, lower chest, shoulders.

• Grab the parallel dip bars
• Lift yourself so arms are fully extended
• Slowly lower your body by bending your elbows until your upper arms are parallel to the floor.
• Pause.
• Lift yourself to the starting position.

Biceps

Two Hand Bicep Curls
Main target: the biceps (front of the upper arms/ the pythons!)

Always support the bar or dumbbells with your shoulders between reps.

Always keep your elbows at least slightly bent to avoid over extension.

• Stand erect retaining good back posture, with head facing forward and shoulders square.
• Rest bar against front thighs.
• Lift bar to the front of your shoulders.
• Lower the bar in control.

Do not tilt back or forward during the exercise. Keeping the body completely still, while only the lower arms move will give the biceps the best workout.

Never use your back to whip the bar up Ð this does you absolutely no good and can cause injury.

Important note: When you use free weights for curling you don't do much work at the beginning and end of the motion. The point at which your elbows are bent at 90û requires the most effort. To get resistance at every point during the motion use a bar attached to a floor pulley on a universal machine or any other various bicep curl machine available at the gym. This goes for the reverse curl as well.

Preacher Bicep Curls
Main target: the biceps

Always keep your elbows at least slightly bent to avoid over extension.

• Sit on the preacher bench seat with your elbows resting on the front of the pad and your back straight, bending forward at the hips.
• Hold EZ curl bar with underhand shoulder width grip.
• Lift bar toward your chin.
• Pause.
• Lower the bar under control.

Incline Curl
Main target: biceps isolated.

• Sit back on an incline bench.
• Take a dumbbell in each hand.
• Let arms hang.
• Curl each arm alone alternating arms.

Do not swing the dumbbells once they are lowered.

Concentration Curl
Main target: biceps isolated.

• Sit on a bench.
• Bend forward, holding a dumbbell in your right hand with your right elbow resting on the inside of your right thigh.
• Curl the dumbbell to your shoulder.
• Repeat.
• Switch hands and repeat the exercise.

Reverse Curl
Main target: upper and outer forearms, brachialis and biceps.

This is a weak position for your biceps so start with little weight and use caution.

• Stand with feet shoulder width apart.
• Take a shoulder width over-hand grip of a barbell resting the bar on the upper thighs.
• With your elbows close to your rib cage, curl the bar to your chin.
• Lower the bar in control to your upper thighs.
• Repeat.

Forearms

Each exercise uses 5 to 6 sets of 15 to 20 reps or more.

Thick handled dumbbells give you a greater range of motion. You can thicken a narrow bar by rapping padding and grip tape around it.

Wrist Curl (4 sets of many)
Main Target: the flexors (belly of the forearms).

• Grab a barbell with an underhand grip.
• Sit on a bench.
• Rest your forearms on your thighs with palms facing up.
• Hands holding the bar hanging in front of your knees.
• Curl the weight into the palm of your hand flexing only at the wrist.
• Lower the bar to hang in front of the knees.
• Don't allow the bar to roll down the fingers. Keep a firm grip.
• As mentioned, a thicker bar will give you greater range of motion.
• Repeat.

Reverse Wrist Curl (4 sets of many)
Main Target: the extensors (top of the forearms).

• Grab a barbell with an overhand grip.
• Sit on a bench.
• Rest the belly of your forearms on your thighs with palms facing down.
• Hands holding the bar hanging in front of your knees.
• Flex the wrist as far as possible lifting the bar.
• Lower the bar to hang in front of the knees.
• Repeat.

Wrist Roller
Main Target: forearms.

• Grab a thick handle bar with both hands using an overhand grip.
• You can sit with your forearms resting on your thighs or stand holding the bar in front of you.
• Roll the bar with both hands.
• Tension can be supplied by attaching a weight to the bar using a cord, which wraps around the bar as you roll it, or some machines offer a tension dial to set before performing the exercise.
• Roll your wrists in as large a motion as possible.
• Avoid moving your elbows to isolate the exercise to the forearms.

Gripping
Main Target: Forearm flexors (belly of the forearms).

Any exercise requiring a strong grip such as pull-ups or bent over rowing can help develop your forearms.

There are also specific apparatus made to grip against resistance:

Bruce Lee designed a gripping machine consisting of a fixed upper bar, and a moveable lower bar attached to weight. By pulling the lower bar up to the fixed bar using the fingers, he received a great gripping workout. Lee developed his forearms immensely to increase his forearm mass and thus the force of his punches (force = mass * velocity) and to increase the strength of his wrists.

Portable gripping tools are also available and can be conveniently used at any time throughout the day. One such tool consists of two small rods separated with tension supplied by a spring. The user grips the two rods, forcing the two rods together using his thumb and fingers against tension.

Zottman Curls
Main Target: entire forearm.

• Grab a dumbbell in each hand.
• Stand erect with feet shoulder width apart and dumbbells hanging at your sides.
• Always keep your upper arms fixed to your sides.
• Curl the right dumbbell in an ark toward your left side and ending at your right shoulder with palms facing up.
• Rotate your right hand so your palms are facing down and lower the dumbbell in an ark to the right.
• As you lower the right dumbbell, begin the same exercise with the left arm by raising the left dumbbell.
• Repeat in alternate fashion one arm after the other in smooth circular movements.

Wrist Twists