Shoulder Exercise: Reverse Machine Fly

reverse fly machine reverse fly machine

Type Resistance
Target (primary) Rear deltoid Target (secondary) Lateral deltoidMiddle back
Equipment Machine Mechanics Isolation Force Pull
Plane of motion Coronal plane Other Bilateral

Main targeted muscle group: Posterior deltoid.

Secondary muscle group: Lateral deltoid and lower and middle trapezius.

How is it performed? Sit in the machine, chest again pad, holding handles with a pronated grip. Bend your elbows slightly, and contract your rear delts so your hands pull apart until your elbows are just behind your back. Return to starting position.

See the full workout here.

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

Triceps Exercise: Cable Pushdown

Triceps Push Down

Type Resistance
Target (primary) Triceps Target (secondary)
Equipment Cable Mechanics Isolation Force Push
Plane of motion Sagittal plane
Other Bilateral

Main targeted muscle group: Triceps brachii.

How is it performed?

  • Stay close to the cable and grap a high pulley with a shoulder width or slightly narrower pronated grip.
  • Keep your upper arms and elbows still by your side as you exhale and lower the bar by contracting your triceps until it touches the front of your thighs.
  • Slowly return to starting position.

If you’re lifting heavy, you can position one foot in front of the other and bend slightly at the hip.

See the full triceps workout here

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

Triceps Exercise: Reverse Cable Pushdown

Reverse Triceps Pushdown

Main targeted muscle group: Triceps brachii.

Type Resistance
Target (primary) Triceps Target (secondary)
Equipment Cable
Mechanics Isolation Force Push
Plane of motion Sagittal plane
Other Bilateral

How is it performed?

  • Stay close to the cable and grap a high pulley with a shoulder width or slightly narrower supinated grip.
  • Keep your upper arms and elbows still by your side as you exhale and lower the bar by contracting your triceps.
  • Slowly return to starting position.

If you’re lifting heavy, you can position one foot in front of the other and bend slightly at the hip.

See the full triceps workout here

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

Biceps Exercise: Hammer Curl

Hammer Curl

Type Resistance
Target (primary) Biceps
Target (secondary) Forearm
Equipment Dumbbells Mechanics Isolation Force Pull
Plane of motion Sagittal plane
Other Unilateral

How is it performed? Stand/sit with your torso upright and arms down by your side, palms facing in. Keep your upperarm still, exhale and use you biceps muscle to raise the dumbbell to shoulder level then return to starting position

The exercise can be performed either standing or sitting, and alternating between left and right or simultaneously.

See the full bicep workout here.

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

Tricep Exercise: Close Grip Bench Press

Close Grip Bench Press

Type Resistance
Target (primary) Triceps Target (secondary) Anterior deltoidChest (pectoralis major)
Equipment Barbell Mechanics Compound
Force Push
Plane of motion Sagittal plane Other Bilateral

How is it performed?

  • Lie on a bench and grap a barbell with a shoulder width grip.
  • Lift the bar from the rack and slowly lower it as you inhale; to keep the fully triceps engaged in the movement, hold your elbows close to your body.
  • For full range of movement, lower the barbell all the way down to your chest before you push it back up.

See the full tricep workout here.

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

Leg exercise: Bench Jump

bench jump exercise gif/video-back-leg-•-august-2013/

Type Resistance Target (primary) Quadriceps Target (secondary)  CalvesGlutesHamstrings
Equipment Bench/box Mechanics Compound
Force Push
Plane of motion Sagittal plane
Other Unilateral

Aka bench sprint

How is it performed?

  • Start out with one foot on the ground and the other on top of a bench or similar, heel close to the edge.
  • Use your raised leg to push yourself up and extend your knee, then land with the opposite foot on the bench and repeat.

See the full leg workout here.

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