Wefitu is Closed

You can still find everything we have posted in the past year, but this blog will no longer be updated. Thanks for the support!

You can visit Anne’s new blog here


Chest Exercise: Decline Bench Press

decline-barbell-bench-press decline-barbell-bench-press-2

Type Resistance
Target (primary) Chest (pectoralis major) Target (secondary) Anterior deltoidTriceps
Equipment Dumbbells, Barbell
Mechanics Compound
Force Push
Plane of motion Sagittal plane
Other Bilateral

How is it performed?

  • Lie down on a decline bench with your feet securely placed under the leg brace
  • Grasp the bar using a medium overhand grip and unrack the barbell.
  • Inhale as you slowly lower the bar to your upper chest and exhale as you push the bar up while squeezing your chest muscle until arms are extended.

→ See the full chest and biceps workout here

[end]What’s your favorite chest exercise? [/end]

Chest Exercise: Cable Crossover

cable crossover

Type Resistance
Target (primary) Chest (pectoralis major)
Target (secondary) Anterior deltoid
Equipment Cable
Mechanics Isolation Force Push
Plane of motion Sagittal plane, Coronal plane
Other Bilateral, Unilateral

Aka Standing fly.

How is it performed?

  • Place the pulleys above your head, and stand between them holding a pulley attachments in each hand. Bend at the hips and knees, so your torso is leaning slightly forward.
  • Bend slightly at the elbow and rotate them upwards. By moving at the shoulder joints, not in the torso or at the elbows, bring the cables together in front of you.
  • Return slowly to starting position.


single arm cable crossover

Single arm cable crossover

→ See the full chest workout here

[end]Are cable crossovers a part of your routine? [/end]

Back Exercise: Deadlift

Barbell deadlift

Type Resistance
Target (primary) Lower back Target (secondary) GlutesHamstringsQuadricepsMiddle backLatissimus Dorsi,
Equipment DumbbellsBarbell Mechanics Compound
Force Pull
Plane of motion Sagittal plane
Other Bilateral

How is it performed?

  • Place your feet flat beneath the loaded barbell.
  • Keep your back straight as squat down to above parallel and grasp the bar with a should width or slightly wider with an overhand grip (if this is too difficult, use a mixed grip)
  • Lift the bar from the ground by hinging your hips forward, extending your knees and raising your torso – pull the shoulder blades back and your chest out by squeezing your back muscles at the top.
  • Bring the barbell back to the ground by leaning your torso forwarded, pushing your hips back and bending at the knees – keep your back straight at all times.

Never round the back and always use perfect form to prevent back injury – never use more weight than you can lift properly.

Be careful with this exercise if you already  have (lower) back problems.

→ See the full back and legs workout here

[end]What’s your deadlift PR? [/end]

Leg Exercise: Squat

Barbell squat form Barbell squat form

Type Resistance Target (primary) Quadriceps Target (secondary) CalvesGlutesHamstrings, Lower back
Equipment Dumbbells Barbell Bodyweight Mechanics Compound
Force Push
Plane of motion Sagittal plane
Other Bilateral

How is it performed?

  • If you are using a barbell, position it high on the shoulders and hold at each side. Make sure the bar is placed at height where you can unrack it with your feet flat on the floor.
  • Take a step back. Stand with feet shoulder width apart, pointing slightly outward
  • Bend at the knees while you hinge your hips back (focus should be on pushing your hips back – do not allow your knees to travel over your toes)
  • Descend until it is possbile to draw a line parallel to the floor from your knee cap to where your upper thigh and hip are joint together.
  • Exhale and push through your feet as you extend your knees and hips until your legs are straight.
  • Keep your knees pointed in the same direction as your toes – if you find this difficult, try to focus on pushing through your heels and the outside of your feet.
  • Avoid rounding your back and keep your head up throughout the movement

→ See the full leg workout here

[end]What’s your squat PR? [/end]

Leg Exercise: Smith Jump Lunge

Smith machine jump lunge Smith machine jump lunge
Aka lunge sprint

Type ResistancePlyometric
Target (primary) Quadriceps
Target (secondary)  CalvesGlutesHamstrings
Equipment Smith Machine Mechanics Compound
Force Push
Plane of motion Sagittal plane
Other Unilateral

How is it performed?

  • Place yourself with bar of the smith machine on your shoulders in a lunge position: One leg back, knee lowered to the ground or slightly above, front leg at a 90 degree angle.
  • From here explode upwards by driving the force through the heel of your front leg and change positions of your legs.
  • Lower back down into a lunge position and repeat.

→ See the full leg workout here

[end]What’s your favorite leg exercise? [/end]

Back Exercise: Machine Lat Pulldown

Machine Lat Pulldown Machine Lat Pulldown

Type Resistance Target (primary) Latissimus Dorsi Target (secondary) Middle backBicepsRear deltoid
Equipment Machine Mechanics Compound
Force Pull
Plane of motion Sagittal plane
Other Bilateral

How is it performed?

  • Grap the handles with your palms facing away from your body, and sit down with your thighs under the supports.
  • Pull down the lever to your upper chest by drawing your shoulders and upper arms up and back. Focus on fully contracting your back muscles.
  • Slowly raise the bar until your arms and shoulders are fully extended.

→ See the full back workout here

[end]What’s your favorite exercise for the lats? [/end]