Form Practice

1. Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
2. Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
3. Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
4. Push the weights up by straightening your arms.
5. As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
6. Lower the dumbbells by slowly bending your elbows back to 90 degrees.
7. Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
8. Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

1. Position yourself with your back down on a flat bench placing the hands up on the bar using an underhand grip slightly wider than shoulder width apart.
2. After taking a deep breath in, extend the elbows and lift the bar up off the rack until elbows are extended but not locked. Pause for a brief movement as you fully extend your breath.
3. Lower the weight directly down to the chest as you breath inwards, keeping the movement pattern slow and steady.
4. Once just above the chest, pause, and then press directly up again, exhaling your breath.
5. Continue until all reps are completed and then re-rack the barbell.

1. Sit on the seat with your upper chest just above the horizontal handles.
2. Push the foot lever until you are able to grasp the lever.
3. Gras the handles using a wide overhand grip and place your elbows out to the sides just below your shoulders.
4. Release the foot lever and press the hand lever out until your arms are fully extended.
5. Return the weight until your chest muscles are slightly stretched.

1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

1. Place a pair of water bottles on the floor. Lie on your back in between the water bottles. Bend your knees and move your feet towards your butt.
2. Grab the water bottles and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the water bottles over your chest. Pause at the top and squeeze your chest muscles.
3. Slowly bring the water bottles down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.

1. Place a dumbbell on each side of a flat bench.
2. Place your right knee on the end of the bench.
3. Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
4. With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
5. Keep your lower back straight. This is the start position.
6. Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
7. At the top of the movement, hold for a count of one and squeeze your back muscles.
8. Return to the start position inhaling as you do so. Repeat.
9. Complete all repetitions for one side before switching sides.

This exercise can be performed  using a cable station, with a stirrup handle attached to either the high or low pulley.

1. Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
2. With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
3. Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.

1. Holding a dumbbell in each hand, stand straight, with your feet shoulder width apart.
2. Raise the dumbbells to head height by rotating your arms forward and up.
3. Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
4. Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the dumbbells straight up, ehaling as you do so.
5. As your arms reach the fully extended position, bring them in towards each other until the dumbbels touch lightly together.
6. Hold for a count of one, while squeezing your shoulder muscles.
7. In a controlled movement, return to the starting position, inhaling as you do so.
8. Repeat.

1. From a push-up position push your glutes upwards and walk your feet in so that you are in a downward-dog pose.
2. The shape of your body should look like a triangle from the side.
3. Lower your shoulders towards the ground by bending your elbows.
4. Allow your forehead to very lightly make contact with the ground before pushing upwards and away back into the starting position.

• Keep a tight core and flat back as you remain seated in the shoulder press machine.
• Look straight ahead as you hold on to the handles.
• Slowly, press the handles up above your head.
• Do not lock out your elbow.
• Slowly, bring the handles back down but do not let the weight stack touch.
• Repeat the movement.

1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
2. Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
3. Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.

1. Holding a water bottle in each hand, stand straight, with your feet shoulder width apart.
2. Raise the water bottles to head height by rotating your arms forward and up.
3. Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
4. Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the water bottles straight up, exhaling as you do so.
5. As your arms reach the fully extended position, bring them in towards each other until the water bottles touch lightly together.
6. Hold for a count of one, while squeezing your shoulder muscles.
7. In a controlled movement, return to the starting position, inhaling as you do so.
8. Repeat.

1. Sit on a flat bench holding a dumbbell in each hand  with an underhand grip.
2. Keep your back straight and shoulders back.
3. Keep your arms fully extended with your elbows close to your sides.
4. Rotate your palms so that they are facing in towards you. This is the start position.
5. Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
6. As you curl the dumbbells upwards rotate your wrists, so that your palms  face in towards you at the end of the movement.
7. Continue the movement until  the dumbbells are at shoulder level and your biceps are fully contracted.
8. Hold for a count of one as you squeeze your biceps.
9. return to the start position, rotating your wrists back to an underhand grip position.
10. Repeat.

This exercise can be performed by alternating between arms.

1. Set up a cable station with a straight bar attachment connected to the low pulley.
2. Stand close to the station, feet shoulder width apart either side of the pulley.
3. Grip the bar with a shoulder width underhand grip.
4. Keep your elbows close to your sides.
5. Curls your arms upward from the elbows in a smooth arc.
6. Continue until your forearms are vertical with your palms facing your shoulders. Hold for a count of one while flexing your biceps.
7. Lower the bar back to the starting position in a smooth motion.
8. Repeat.

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
3. Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
4. Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.

1. Holding a water bottle in each hand, stand with your feet shoulder width apart.
2. Let your arms hang by your side with your palms facing in to the side of your body.
3. Keep your elbows close to your sides.
4. Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
5. Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
6. Squeeze or flex your bicep and hold for a count of one.
7. Slowly lower the water bottles to the starting position.

1. Sit on a bench with back support.
2. Grip a dumbbell at one end using both hands. Your palms should be facing inward.
3. Hold the dumbbell overhead with your arms fully extended.  This is the the start position.
4. Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
5. Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
6. Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
7. Repeat.

This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.

1. Attach a rope to the bottom pulley of a cable station.
2. Grip the rope with both hands using a neutral grip. Turn your body away from the cable station.
3. Fully extend your arms until your hands are directly above your head pointing to the ceiling.
4. Keep your elbows  close to your head. This is the start position.
5. Slowly lower the rope behind your head, keeping your upper arms stationary, inhaling as you do so.
6. When your triceps are fully extended, hold for a count of one while squeezing your triceps.
7. Return to the starting position by flexing your triceps  and extending your arms. Exhale as you do so.
8. Repeat.

This exercise can be performed  seated on a plain bench, or one that has a back support You  can also use a single dumbbell instead of the rope.

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
3. Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
4. Push the handles back up, focusing the tension in the triceps.

1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
3. Pause for one second.
4. Pushing up from your heels, raise back up to starting position and repeat.

1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
2. Keep your shoulders back. And your back straight.
3. Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
4. Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
5. Return to the start position by slowly straightening your legs and raising your body back to a standing position.
6.  Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.

Do not let your knee travel past your toes in the down position as this can cause instability and injury.

1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
3. Grip the bar with your hands comfortably wider than your shoulders.
4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
5. Stand with your legs shoulder width apart.
6. Bend your knees forward and allow your hips to bend back as if sitting down,
7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
8. Hold for a count of one.
9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
3. Bend first at the knees then at the hips. Be sure to keep the chest up and abdominals tight. There should be no arch in your back.
4. Pause when your thighs are parallel with the floor, then slowly return to the starting position, feeling the tension from the band in your quadriceps.

1. With your feet shoulder-width apart, stand with water bottles as your sides with your palms facing each other.
2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
3. Pause for one second.
4. Pushing up from your heels, raise back up to starting position and repeat.

1. Place an exercise step or something similar on the floor in front of you. It should be two or three inches high.
2. Holding a dumbbell in each hand, place your toes and the balls of your feet on the step. Make sure the arches of your feet are not on the step and your heels are on the floor.
3. Raise your heels as high as possible by pushing through the balls of your feet and toes while extending your ankles. Hold for a count of one.
4. Return to the starting position by bending your ankles until you feel a stretch in your calves.
5. Repeat.

1. Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
2. Lower the safety bars holding the weighted platform  and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
3. Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
4. Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
5. Repeat.
6. After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Always check to make sure that when you re-rack the weight the platform is securely locked.

1. Sitting on a calf raise machine, position your upper thighs under the top pad. The pad should be resting just above your knees.
2. Place the balls of your feet on the foot plate.
3. Keeping the balls of your feet in position, lower your heels as far as possible.
4. Slowly raise your heels as if standing on your toes. Continue as far as possible until you feel a stretch in your lower calves. Hold for a count of one.
5. Slowly lower your heels back to the starting position and repeat.

If the machine isn't equipped with foot plates, you can use barbell plates placed under the machine to increase your range of motion. Don't

1. Set up two weight plates on the ground next to each other. Position a loaded barbell across your trap muscles. Step on to the weight plates with the balls of your feet.
2. With a tight core and flat back, raise yourself up with your feet only. Pause at the top of the raise.
3. Slowly lower yourself down but do not touch the ground. Raise yourself back up.
4. Repeat.