Deadlift
Deadlifts are a functional exercise that allows development of total body strength and improves posture and whole body stability. They can be slightly daunting to a new lifter, but it [...]
Squats
A basic and functional body weight movement that can be adapted in multiple ways to add total body mass. Basic start position: Feet should be shoulder width apart, toes pointing [...]
Pull-Over
One of the few exercises to work your chest and back at once, this works your chest through a wide range of motion for impressive results. Dumbbell Pull Over [...]
Decline Bench Press
By using a decline bench as the base of the press the weight is shifted to the lower fibers of the chest. 1.Start by lying flat on a decline [...]
Incline Bench Press
By using a incline bench as the base of the press the weight is shifted to more of the upper chest fibers and the front of the shoulders. 1. [...]
Bench Press
One of the simplest and most well know lifts is one of the most effective to build the chest. 1.Start by lying flat on your back with feet relaxed [...]
Press-Up
One of the simplest exercises to do in any environment just using body weight Press Up Decline Press Up To make this exercise harder simply [...]
Triceps Kickback
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 [...]
EZ-Bar Triceps Extension
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. [...]
Triceps Press-Up
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 [...]
Bench Press
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 [...]
One-Arm Triceps Extension
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 [...]
Cable Triceps
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. [...]
Tricep Dip
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 [...]
Chin-Up
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 [...]
Hammer Curl
Using a neutral grip allows you to target more of the forearms along with working the biceps, making it a great exercise to build bigger arms. Hammer Curl 1.Standing [...]
Seated Bicep Curl
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 [...]
Standing Bicep Curl
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 [...]
Bent-Over Row
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 [...]
Pull-Up
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. [...]
Manchester Half Marathon – October 2016
It’s now just less than 48 hours until the ‘Aldi Manchester Half Marathon’ with runners setting off from 9am Sunday 16th October. Due to being one of the flattest race [...]
Ironman Kona 2016 World Championships
Just a few days away now, this weekend sees the 40th annual IRONMAN World Championships in Kailua-Kona...Hawaii! Triathletes have been competing in the IRONMAN World Champs on an annual basis [...]
Races for the Weekend 15 November 2015
With winter coming the race season has changed its feel with lots of shorter 10 k races, off-road runs and cycles taking place across the country. Triathlon season has also [...]
Races from the Weekend 3rd and 4th October
Washing machines are probably still churning away and runners are probably still finding splashes of mud today after the north saw a spate of trail races at the weekend. The [...]