Gym exercises
Watch our favourite gym exercises!
Watch our favourite gym exercises!
The bench press is one of the three fundamental exercises in the sport of powerlifting, and is used intensively to train also in weight lifting, bodybuilding, fitness, and in general muscle efficiency training. While in powerlifting and weight lifting bench press stretches are performed with the barbell (barbell bench press), in bodybuilding and other disciplines this exercise can also be performed with dumbbells (dumbbell bench press).
Link for the guideThe deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, torso perpendicular to the floor, before being placed back on the ground. It is one of the three powerlifting exercises, along with the squat and bench press, as well as a frequent lift in strongman.
Link for the guideLeg bending (or squats in English), together with floor breaks and flat bench stretching, is one of the basic exercises of weight training. Specifically, it is the main one for the development of the lower limbs, and as multiarticular involves, in addition to obviously all the muscles of the legs and buttocks, also many stabilizer muscles, starting from lumbar and abdominal.
Link for the guideA pull-up is an upper-body strength exercise. The pull-up is a closed-chain movement where the body is suspended by the hands, gripping a bar or other implement at a distance typically wider than shoulder-width, and pulled up. As this happens, the elbows flex and the shoulders adduct and extend to bring the elbows to the torso.
Link for the guideThe push-up is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Push-ups are a basic exercise used in civilian athletic training or physical education and commonly in military physical training.
Link for the guideA dip is an upper-body strength exercise. Close grip dips primarily train the triceps, with major synergists being the anterior deltoid, the pectoralis muscles, and the rhomboid muscles of the back. Wide shoulder width dips place additional emphasis on the pectoral muscles, similar in respect to the way a wide grip bench press would focus more on the pectorals and less on the triceps.
Link for the guideThe overhead press, also known as the shoulder press, strict press or military press, is an upper-body weight training exercise in which the trainee presses a weight overhead while seated or standing. It is mainly used to develop the anterior deltoid muscles of the shoulder. The standing version was once a component of the sport of Olympic weightlifting as part of the clean and press movement, but was removed in 1972 due to difficulties in judging proper technique.
Link for the guideDumbbell Incline Curl: With an adjustable bench positioned at a 45-degree angle, one could perform incline bicep curls with dumbbells. Incline bicep curls are usually performed with lighter weight compare to regular bicep curls, and by sitting on the incline bench, holding the dumbbells close to the body with elbows tucked in, then performing a full curl.
Link for the guideThe triceps pushdown works primarily on the triceps muscles (the muscles on the back of your arm). Secondarily, this exercise helps to develop the strength in the biceps and forearms. This triceps exercise is also known as the Triceps Press Down.
Link for the guideThe pull-down exercise is a strength training exercise designed to develop the latissimus dorsi muscle. It performs the functions of downward rotation and depression of the scapulae combined with adduction and extension of the shoulder joint.
Link for the guideThe leg extension is a resistance weight training exercise that targets the quadriceps muscle in the legs. The exercise is done using a machine called the Leg Extension Machine. There are various manufacturers of these machines and each one is slightly different. Most gym and weight rooms will have the machine in their facility.
Link for the guideThe leg curl is an isolation exercise that targets the hamstring muscles. The exercise involves flexing the lower leg against resistance towards the buttocks. There are three types of leg curls. There are seated leg curls, lying leg curls, and standing leg curls.
Link for the guideIncline bench press: An incline elevates the shoulders and lowers the pelvis as if reclining in a chair; this variation emphasizes anterior deltoids with little emphasis on the upper (clavicular) head of the pectoralis major. This variation is called the incline bench press.
Link for the guideLateral raises specifically target your delts – the rounded, triangular muscles that wrap around each upper arm and shoulder. Your deltoid can be broken down into three heads: anterior, medial and posterior. Without them, you wouldn’t be able to move your arm away from the side of your body.
Link for the guideA machine fly, alternatively called a seated lever fly or "pec deck" fly is a strength training exercise based on the free weight chest fly. As with the chest fly, the hand and arm move through an arc while the elbow is kept at a constant angle. Flyes are used to work the muscles of the upper body, primarily the sternal head of the pectoralis major.
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