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Barbell Bench Press, Close Grip
target muscles: Triceps Brachii    type: basic

to costal arch. Keep elbows close to body. Return, keep arms slightly flexed. Repeat. read more

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(1 user rating)
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views: 25488

Mat Leg Extension, Supine
target muscles: Quadriceps    type: auxiliary

leg, keep knee in position. Return and repeat. Continue with opposite side. read more

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(1 user rating)
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views: 15287

Bench Dip, Bench
target muscles: Triceps Brachii    type: basic

until arms are flexed right-angled. Return, keep arms slightly flexed. Repeat. read more

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(1 user rating)
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views: 17488

Mat Hip Raise, Supine, One Leg
target muscles: Hamstrings,  Gluteus Maximus    type: auxiliary

until far knee, hips and shoulders are aligned. Return, keep hips off foor and repeat. Continue with opposite side. read more

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(2 user ratings)
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views: 22436

Lever Butterfly
target muscles: Pectoralis Major, Sternal    type: auxiliary

together. Return until elbows and shoulders describe a line and repeat. read more

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(2 user ratings)
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views: 34007

Monkeybars Split Squat
target muscles: Quadriceps    type: basic

until front leg is flexed right-angled. Return, keep legs slightly flexed. Repeat. read more

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(1 user rating)
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views: 7615

Sled Leg Press 45°
target muscles: Quadriceps,  Gluteus Maximus    type: basic

and knees to lower sled until lower legs are parallel to floor. Return, keep knees slighty flexed and repeat. read more

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(3 user ratings)
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views: 28812

Cable Row, Bent over
target muscles: Back, General    type: basic

toward belly. Let elbows travel close besides torso. Return, keep arms slightly bent. Repeat. read more

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(1 user rating)
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views: 33812

Cable External Rotation, Seated
target muscles: Infraspinatus    type: auxiliary

rotate shoulder and pull stirrup away from pulley. Keep elbow in position. Return and repeat. Turn around and continue with opposite side. read more

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(1 user rating)
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views: 19815

Tube Row, Standing, Wide
target muscles: Deltoid, Lateral    type: auxiliary

arms up until parallel to floor. Let elbows point to sides. In upper position align elbows and shoulders. Return, keep arms slightly flexed. Repeat. read more

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(1 user rating)
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views: 13341

Cable Kickback, Bent-over
target muscles: Triceps Brachii    type: auxiliary

completely, keep elbow fixed. Return and repeat. Continue with opposite side. read more

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(2 user ratings)
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views: 24722

Cable Triceps Extension, Lying, One Arm
target muscles: Triceps Brachii    type: auxiliary

completely. Return and repeat. Continue with opposite side. read more

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(1 user rating)
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views: 11457

Monkeybars Dip īn Kick
target muscles: Triceps Brachii    type: auxiliary

about right-angled to lower body. Simultaneusly lean forward and move legs backward. Extend arms to push body up and kick legs to front. Return and repeat. read more

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(1 user rating)
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views: 9345

Mat Crunch, Side
target muscles: Obliques    type: auxiliary

twist waist to raise upper body to one side. Keep lumbar spine on mat. Return and repeat. read more

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(1 user rating)
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views: 17987

Aero Step Squat, Coordination, Split
target muscles: Quadriceps,  Gluteus Maximus    type: basic

until knees are about parallel to floor. Keep back straight, flex hips and move backward to keep knees above feet. Remain in lower position for a moment. Return, keep legs slightly flexed. Repeat. read more

rated:  
(2 user ratings)
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views: 13987

Cable Triceps Extension, Incline
target muscles: Triceps Brachii    type: auxiliary

completely. Return and repeat. read more

rated:  
(1 user rating)
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views: 13761

Aero Step Hip Abduction, Standing
target muscles: Hip Abductors    type: auxiliary

leg to side as high as possible. Keep balance. Return and repeat. Continue with opposite side. read more

rated:  
(3 user ratings)
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views: 11551

Lever Triceps Extension
target muscles: Triceps Brachii    type: auxiliary

arms while pushing lever away and down. Return and repeat. read more

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(1 user rating)
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views: 16475

Cable Pushdown
target muscles: Triceps Brachii    type: basic

extend arms while elbows remain in position. Return until lower arms are just above parallel to floor. Repeat. read more

rated:  
(4 user ratings)
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views: 29848

Mat Hip Raise, Lateral
target muscles: Obliques    type: auxiliary

Return until body is slightly arched. Repeat. read more

rated:  
(4 user ratings)
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views: 28195