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Common Strengthening Exercises

The exercise is great for both beginners and experts and allows the Triceps to be targeted slightly different to allow for greater muscle gains.   Dumbbell Triceps Kickback 1.Start by resting one knee onto a bench with the same side arm supporting the upper body, holding the dumbbell in the opposite hand (of the arm […]

Also known as ‘skull crushers’ this exercise is another great way to strengthen the Triceps – but don’t let the name put you off!   Lying Ez-Bar Triceps Extension 1. Lay flat on a bench with an Ez- Bar above the chest using an overhand grip (palms facing away from the head), and the elbows […]

Close Grip Press Up Press -Ups with the arms in close allow for the Triceps to really work through the movement, not allowing the chest muscles to dominate. 1. Start in a plank position, feet and arms shoulder width apart and spine in a neutral position. 2. Lower the body to the floor, by bending […]

Bench press is primarily a chest exercises but by holding the bar with the hands closer together the Triceps can really be targeted.   Close-Grip Bench Press 1. Start by lying flat on a bench with a barbell above the chest, hands about a fist width apart using an overhand grip. 2.Ensure the head and back stay […]

By working unilaterally (one arm at a time) with separate weights, allows you to notice any strength imbalances you may have. 1.Start by laying back on a bench with the knees bent to approximately 90 degrees. Holding a dumbbell in one hand place the arm in front of the body with the palm facing in. […]

Using a cable allows tension on the Triceps throughout each repetition, whilst a rope handle allows the muscle to move through a complete range of motion. Cable Triceps Press-Down 1. Attach a rope attachment to the cable machine, and grasp it in both hands with an overhand grip. Stand upright with the torso slightly leaning forwards and bend […]

With many variations, Tricep dips are a terrific exercise for strengthening the Tricep muscles, but importantly requires correct technique. Bench Tricep Dips 1. Sit on the floor with a bench behind your back, perpendicular to your body with you facing away from it. 2. Place your arms behind you, shoulder width apart and the palms of […]

Commonly confused with the pull up, the chin up can still  be one of the hardest body-weight exercises allowing for more bicep and forearm involvement than a true pull up (which is a very back dominant exercise). 1.Hold onto the bar so your palms are facing you, keep them shoulder-width apart. 2.Let your body hang from […]

The seated position means you can really isolate those biceps, rather than relying on other muscles to general momentum. Seated Dumbbell Curl 1.Start sat upright on a flat bench, holding a dumbbell either side of the body, one in each hand. 2. Keep your elbows tucked into your side and curl the dumbbell up towards the shoulder. Ensure […]

A key and simple exercise for building bicep strength and size.   Barbell Bicep Curl 1.Start with your feet hip width apart and hand beside your hip, hold the barbell with the palms facing upwards. 2. Keeping your hand in the same position and elbows tucked into the side of the body, bend the elbows to bring the bar […]

This exercise is a key move to really focus on your whole back strength, as well as working your core stability. 1. Stand with your feet shoulder width apart, keeping the lower back straight, and the core braced bend slightly at the hips and knees. 2. Hold the bar with an underhand grip shoulder width […]

This exercise can be one of the toughest body-weight exercises, but is excellent for strengthening the biceps and major muscles of the back such as the lats and trapezius muscles. There are also number of variations to really isolate different muscle groups Neutral Pull Up 1. Hold onto the bar with palms facing one another , […]

These exercises target your abs and lower back. It also strengthens the connection between your upper and lower body. Woodchop 1. Stand facing forwards with your feet shoulder width apart 2. Bend your knees and hold a dumbbell in both hands down to one side on the outside of your thigh 3. Twist your torso […]

Barbell rollouts are a more difficult exercise which make your abs and lower back work together Barbell Rollout 1. Kneel on the floor with your feet backing backwards slightly raised off the floor 2. Grip the bar with your hands slightly wider than shoulder width apart 3. Start with the barbell directly underneath your shoulders […]

These exercises target specifically your upper and lower abdominals and are good to improve flexibility Jackknife 1. Lie flat on your back on a mat with your legs fully extended raised slightly off the ground, and with your arms fully extended behind your head 2. Contract your abs and simultaneously raise your arms and legs so […]

These are a great set of exercises for targeting your abdominals and your hip flexors Bench Leg Raise 1. Lie flat on your back on a bench and your legs fully extended off the end of the bench with your feet elevated off the floor 2. Hold onto the bench behind your shoulders 3. Keeping […]

Side planks work several of the deep abdominal muscles Side Plank 1. Lie on your side with your body in a straight line 2. Prop up your body using your elbow and forearm with your hips raised up in the air 3. Hold this position for at least 30 seconds and then gently lower 4. […]

The plank exercises are some of the best forms of exercises for increasing your core strength Plank 1. Lie facing front down on a mat with your elbows, forearms and toes resting on the mat 2. Your elbows should be bent at 90 degrees and your body should be in a straight line from your […]

These are great exercises for giving your abs a tough workout.   Toes to Bar 1. Fully extend your arms and grip the bar with your shoulders next to your ears 2. Keeping your legs straight, squeeze your abs to pull your legs up above the bar 3. Hold this position for a couple of […]

Hanging Knee Raise A fairly difficult exercise that works the lower abdominals and your deep core muscles 1. Hold your arms up straight and hold onto the bar with your body remaining straight 2. Bend your knees and raise your legs until your torso makes a 90 degree angle with the legs drawing your torso […]

Reverse crunches Reverse crunches are one of the best forms of exercise for targeting your lower abdominals: 1. Lie flat on your back on a mat with your hands and feet flat on the floor and your knees bent at 90 degrees – keep your hands next to your thighs 2. Contract your abs and […]

Crunches are one of the best exercises for working your upper abdominals: 1. Lie flat on your back on a mat with crossed arms and hands at the top of your chest. Your feet should be flat on the floor with your knees bent at 90 degrees. 2. Contract your abs to raise your upper back and […]

It is important to find the correct starting position before you commence your Pilates exercises. The postures can be incorporated into your everyday life and will re-educate your body to find the neutral alignment that will make your movement more efficient. Lie on your back with your knees bent. Your feet should be hip width […]

  Method Lying on your side, support your head with your hand and place the opposite hand in front of your ribs. Trying to keep the body and legs in a straight line keep the feet and knees together. Raise the top leg into the air using the side waist and buttock muscles. Try to […]

  Method: Rest on your elbows and knees. Engage your core muscles by drawing the belly button to your spine but do not let the back arch. Slowly raise the hips and belly from the floor without letting the contraction in the core. imagine a pole resting along the spine and don’t let the back […]

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