Strength Conditioning - Weight Training Chart
 
Alphabetized By Exercise
EXERCISE
MUSCLE GROUP
TYPE
FOCUS
EXECUTION
EQUIPMENT
          * Use Caution/Supervision
** Not Recommended
Back Extension Back Body Weight
Open Chain
Isolated
Push
Focuses on the errector spinae (lower back), hamstring (upper rear leg) and gluteus maximus. * Lie on the bench in the prone position. With the head and back lowered and perpendicular to the floor, place your hands behind the head and elbows out. Extend back and lift back to slightly above horizontal position, and return to start position. Roman Chair / Hyperextension Bench
Back Squat Legs Free Weights
Closed Chain
Compound
Push
Works the leg muscles. * Similar to a normal squat, but bar may be placed across traps in varying positions. Barbell
Barbell Curl Biceps Free Weights
Open Chain
Isolated
Pull
Builds bicep mass and overall arm strength. Curl while using a barbell. Barbell
Barbell Row Back Free Weights
Open Chain
Compound
Pull
The Barbell Row is one of the best mass builders for the back. While holding a barbell infront of your thigh, lift it up keeping it infront of your chest and bending your elbows, then lower. Barbell
Behind The Neck Pull down Back Machine
Open Chain
Compound
Pull
Works the back muscles. ** Grab the bar over your head and Pull it down behind your head and slowly raise it again. Machine
Bench Press Chest Free Weights
Open Chain
Compound
Push
Builds pectoral mass along with the deltoids, and the triceps. With your back flat on the bench without arching your back. Lift the weights straight up, then after a pause bring it back down again. Barbell
Bent Knee Situp Waist Body Weight
Open Chain
Isolated
Pull
Focuses on the Abs muscles. With your knee's bent and laying on the ground, raise your upper body to your knee's and back down again. Bench/Floor
Bent Over Flyes Shoulders Free Weights
Open Chain
Isolated
Push
Stimulates growth in your rear delts. While sitting, bend over and hold the dumbells straight down. Then raise them up to your sides with out bending your elbows, then lower. Dumbell
Bent Over Lateral Raise Shoulders Machine
Open Chain
Isolated
Push
Works the rear delts and back muscles. Similar to the Lateral Raise, you do this procedure by bending over. Machine
Cable Crossovers Chest Machine
Open Chain
Isolated
Pull
Gives chest definition and separation. Standing in between two pulleys (one for each hand), start slightly above shoulder level with hands and arms at their most lateral point. Use a neutral grip and slowly contract chest, keep arms slightly bent and bring hands together to midline. Cable
Cable Crunch Waist Machine
Open Chain
Isolated
Pull
Works out the ab muscles. Similar to the normal crunch, you use the cable rowing Machine to assist you in this exercise. Cable
Cable Curl Biceps Machine
Open Chain
Isolated
Pull
Used to chisel the biceps. Similar to a normal curl, you do this exercise with a cable Machine . Cable
Cable Flye Chest Machine
Open Chain
Isolated
Pull
Focuses on the chest muscles. Same procedure as Flat Flye, but with a cable Machine . Cable
Cable Raise Shoulders Machine
Open Chain
Isolated
Push
Gives your front and medial delts separation and detail. While standing sideways to the cable Machine , Pull it to your side with a straight arm. Cable
Cable Row Back Machine
Open Chain
Compound
Pull
Adds width and thickness to the lats and upper back. Sit in front of the cable Machine with your legs against it. Grip the handle and Pull it away from the Machine in a rowing action. Cable
Calf Raise Legs Free Weights
Open Chain
Isolated
Push
Focuses on the gastrocnemius soleus (calf muscles). Place your feet straight ahead. Place the barbell across your shoulders with your palms down and elbows flexed.
Flex both feet. Slowly return to first position.
Barbell
Cardio Total Body Body Weight Can include jogging, treadmill, bike, rowing Machine etc. Maintain your target heart rate for a duration of 30-40min to optimize fat burning Varies
Close Grip Bench Triceps Free Weights
Open Chain
Compound
Push
Places the emphasis on the triceps instead of the pecs. * Similar to a bench press, you do this exercise with your hands close together on the bar. Barbell
Close Grip Chins Back Body Weight
Closed Chain
Compound
Pull
Develops the back and bicep muscles. With your hands close to each other on a horizontal bar a few feet above your head, Pull yourself up till your chin is over the bar and slowly lower yourself down again. Chin Bar
Close Grip Pull Downs Back Machine
Open Chain
Compound
Pull
Works the back and bicep muscles. Similar to the Lat. Pull down, you keep your hands close to each other. Machine
Concentration Curl Biceps Free Weights
Open Chain
Isolated
Pull
Will give your biceps a peak. While sitting and your one arm laying across both legs, hold a dumbell in the other hand and bend over so its perpendicular to the ground and resting against your other arm, then curl it up and back down again. Dumbell
Crunch Waist Body Weight
Open Chain
Isolated
Pull
Focuses on the ab muscles. Laying on your back with your knee's bent, place your hands below your ears and lift your upper back and head off of the ground, squeezing your abs muscles, then lower. Bench
Deadlift Back Free Weights
Closed Chain
Compound
Push
One of the best exercises for gaining mass, power and strength. * While bent over with a barbell in your hands hanging down by your feet, stand up straight and then bend over again. Barbell
Decline Bench Press Chest Free Weights
Open Chain
Compound
Push
Places more emphasis on your lower chest. Similar to a normal bench press, you do this exercise while laying on an declined bench. Dumbell
Decline French Curls
Triceps Free Weights
Open Chain
Isolated
Push
Places more emphasis on long head of triceps. Lay supine on back with ez-curl bar (pronated grip) raised above you with arms fully extended. Lower the bar by bending the elbow. As the bar nears the head move the elbows slightly back just enough to allow the bar to clear around the curvature of the head. Extend the arm. As the bar clears the head reposition the elbows to its former position until the arm is fully extended. Dumbell
Decline Dumbell Flyes Chest Free Weights
Open Chain
Isolated
Pull
Isolates Lower Chest Same as dumbell flyes but on a decline bench. Keep arms slightly bent and at a 90 degree angle to the floor at the top of the movement. Dumbell
Decline Dumbell Press Chest Free Weights
Open Chain
Compound
Push
Works the chest muscles. Similar to the dumbell press, you do this procedure by laying on a bench with your upper body towards the bottom of the slope. Dumbell
Decline Push Up Chest Body Weight
Closed Chain
Compound
Push
Works the chest muscles. Similar to a normal Push up, you put your feet on a raised surface, putting extra weight on your upper body. Bench/Floor
Diamond Push Ups Chest Body Weight
Closed Chain
Compound
Push
Works on the chest muscles. Similar to a normal Push up, you keep your hands close to each other. Bench/Floor
Dips Triceps Body Weight
Closed Chain
Compound
Push
Build mass in the lower pecs, serratus and triceps and are a good general strength builder. While gripping parallel bars and your knee's bent under you, raise and lower yourself using your arms keeping elbows as close as possible to your torso. Dipping Station
Dumbell Bench Press Chest Free Weights
Open Chain
Compound
Push
Develops your chest and strengthens your tendons and ligaments. Similar to a normal bench press, you do this exercise with a pair of dumbells. Dumbell
Dumbell Curl Biceps Free Weights
Open Chain
Isolated
Pull
An excellent bicep builder. Similar to a barbell curl, you do this exercise with dumbells while standing or sitting. Dumbell
Dumbell Flyes Chest Free Weights
Open Chain
Isolated
Pull
A great exercise to isolate your chest muscles. With your back against a horizontal bench, hold dumbells straight up in front of your chest and then lower them to your sides with your arms only slightly bent, then raise them again back to the starting position. Dumbell
Dumbell Press Shoulders Free Weights
Open Chain
Compound
Push
Works your front delts. Similar to a bench press, you do this exercise with dumbells. Dumbell
Dumbell Row Back Free Weights
Open Chain
Compound
Pull
Will allow you to isolate your lats. While bending over and one knee and hand on a bench, hold a dumbell straight down and lift it up towards your body and then lower. Dumbell
Dumbell Shrugs Shoulders Free Weights
Open Chain
Isolated
Pull
Works on the shoulder muscles. Similar to normal shrugs, you use a dumbell for this exercise instead of a barbell. Dumbell
Dumbell Side Bend Waist Body Weight
Open Chain
Isolated
Pull
Works your obliques and is a good waist shaper. Stand straight up with dumbells at your side, then bend over to the side and then stand up straight again, repeat for other side. Dumbell
Dumbell Triceps Ext Triceps Free Weights
Open Chain
Isolated
Push
Places emphasis on the inner and middle heads of the triceps. Hold a dumbell behind your shoulder and raise your arm up and then back down again. Dumbell
Dumbell Wrist Curls Forearms Free Weights
Open Chain
Isolated
Pull
Develops the front forearms. Hold the dumbell in your hand with the palm side up. Slowly raise and lower using just your wrist. Dumbell
Dumbell Wrist Ext Forearms Free Weights
Open Chain
Isolated
Pull
Develops the back forearms. Hold the dumbell in your hand with the palm side down. Slowly raise and lower using just your wrist. Dumbell
External Rotation Shoulders Machine
Open Chain
Isolated
Push
Develops the external rotators Stand straight up with your arm bent 90 degrees, elbow by your waste, hold Pull ey neutral (like your shaking a hand), starting position at stomach, keep elbow in (use as a pivot) and externally rotate arm (humerus) by slowly moving hand (while gripping Pull ey) away from stomach to most lateral point. Machine
Flat Flye Chest Free Weights
Open Chain
Isolated
Pull
Focuses on the inner pectorals. Laying on a flat bench pick up the dumbbells on each side of the bench and move weights to the shoulders. Extend arms straight up with elbows slightly bent. Then lower weights to each side maintaining the same elbow angle. Dumbell
Front Raise Shoulders Machine
Open Chain
Isolated
Push
Isolates the front delts. Hold dumbell's in front of your thighs with your palms in a neutral position, raise your arms in front of your body with out bending your elbows, then lower the weights. Dumbell
Front Squat Legs Free Weights
Closed Chain
Compound
Push
Similar to the Squat but it places emphasis on the quadriceps. With a barbell across your shoulders in front of your neck, slowly lower your weight down while squatting and raise yourself up again. Barbell
Glute Machine Legs Machine
Open Chain
Isolated
Push
Builds and shapes the Gluteals and hamstrings. Place limb in biomechanically correct position on machine as instructed, extend thigh as far back as possible. Machine
Hack Squat Legs Machine
Closed Chain
Compound
Push
Isolates the front thigh and quads. With a barbell across your shoulders, you squat downward and then lift yourself up. Machine
Half Squat Legs Free Weights
Closed Chain
Compound
Push
Used by beginners or people with back problems and works the legs. Similar to the Hack Squat, but you only squat half way down. Barbell
Hammer Curl Biceps Machine
Open Chain
Isolated
Pull
Works the pectoral muscles. Similar to a normal curl, you hold the dumbell like you would a hammer, with the bar verticle. Dumbell
Hyperextension Back Body Weight
Open Chain
Isolated
Pull
Lower back strengthener. * Laying on an inclined bench that goes up to your waist, you lower your upper body down and back up again. Roman Chair
Incline Bench Press Chest Free Weights
Open Chain
Compound
Push
Places emphasis on your upper chest. Similar to a bench press, you lay down on an inverted bench, Push ing weights up 90 degree's from the ground. Barbell
Incline Dumbell Flyes Chest Free Weights
Open Chain
Isolated
Pull
Works Upper Pecs for Definition Same as dumbell flyes but on an incline bench. Keep arms slightly bent and at a 90 degree angle to the floor at the top of the movement. Dumbell
Incline Dumbell Press Chest Free Weights
Open Chain
Compound
Push
Focuses on your pectoral muscles. Same procedure as Dumbell Bench, but with an incline in the bench. Dumbell
Inclined Flye Chest Free Weights
Open Chain
Isolated
Pull
Focuses on the upper and inner pectoral muscles. Same procedure as Flat Flye but on an inclined bench. Dumbell
Knee Raise Legs Body Weight
Open Chain
Isolated
Pull
Tightens the lower abs. While standing at the Machine , lift your leg up with your knee bent and lower down again. Bench/Floor
Lat Pull down Back Machine
Open Chain
Compound
Pull
Develops the upper portion of the lats. Grabbing the bars from overhead, Pull them down and slowly raise it. Machine
Lateral Raise Shoulders Free Weights
Open Chain
Isolated
Push
Isolates you medial delts. Holding dumbells in front of your thighs with the top of each dumbell pointed away from you, lift your arms up by your sides with out bending your arms, then lower your arms Dumbell
Leg Curl Legs Machine
Open Chain
Isolated
Pull
Builds and shapes the hamstrings. Laying on a bench on your chest and with your legs under a bar with weigh attached, curl your legs at the knee's, then lower the weight. Machine
Leg Extension Legs Machine
Open Chain
Isolated
Push
Isolates and shapes the front thighs. Fully extend legs outward while squeezing your quadriceps and hold for a moment. Slowly lower your legs back to the start position. Machine
Leg Press Legs Machine
Open Chain
Compound
Push
A great thigh builder. Laying on a bench, use your feet to Push the weight away from your body, then slowly bring it back to you. Machine
Lower Crunch Waist Body Weight
Open Chain
Isolated
Pull
Develops your lower abs. Similar to a normal crunch, focus on the lower abs while performing the crunch. Bench/Floor
Lunge Legs Free Weights
Closed Chain
Compound
Push
Isolates the front thigh. Move your feet apart with one in front of the other while holding a barbell over your shoulders. Bend your back leg's knee and lower yourself, then Push yourself back up. Barbell
Lying Side Flye Shoulders Free Weights
Open Chain
Isolated
Push
Focuses on the shoulder muscles. Same procedure as Flat Flye but laying on your side. Dumbell
Machine Bench Press Chest Machine
Open Chain
Compound
Push
Simulates the Barbell Bench Press. Similar to a normal bench press, you do this exercise with a Machine instead of a barbell or dumbell. Machine
Machine Crunch Waist Machine
Open Chain
Isolated
Pull
Simulates Lower/Upper Crunch. Similar to a normal crunch, you do this exercise with a Machine instead of weights on your chest. Machine
Machine Curl Biceps Machine
Open Chain
Isolated
Pull
Simulates a free weight barbell curl. Similar to a normal curl, you do this exercise with a Machine instead of a dumbell. Machine
Machine Lunges Legs Machine
Closed Chain
Compound
Push
Works the leg muscles. Similar to free weight lunges, you use a Machine for this one. Machine
Machine Press Shoulders Machine
Open Chain
Compound
Push
Works all three heads of the deltoid. Similar to the Machine bench press. Machine
Neck Lateral Resistance Neck Body Weight
Open Chain
Isolated
Push
Works all neck lateral neck muscles Hold one hand against the side of your head. Use your hand to resist the movement as you try to touch your shoulder with your ear. Hold this posture for a count of 5. Manual
Neck Forward Resistance Neck Body Weight
Open Chain
Isolated
Pull
Works all anterior neck muscles Hold both hands against your forehead. Try to move head forward, but resist the movement with your hands. Hold this posture for a count of 5. Manual
Neck Backward Resistance Neck Body Weight
Open Chain
Isolated
Pull
Works all posterior neck muscles. Place both hands behind your head.
Try to move head backwards, but resist the movement with your hands. Don't tip chin. Hold this posture for a count of 5.
Manual
Neck Rotational Resistance Neck Machine
Open Chain
Compound
Push
Works all neck muscles Hold one hand against the side of your head. Use your hand to resist the movement as you try to rotate your head to one side until your chin is lined on top of your shoulder. Hold this posture for a count of 5. Manual
Oblique Twist Waist Body Weight
Open Chain
Isolated
Pull
Focuses on the oblique muscle. While doing a crunch, twist your body to one side focusing on the oblique muscle, then repeat for the other side. Bench
One Arm Cable Rows Back Machine
Open Chain
Compound
Pull
Works the back muscles. Similar to the cable row, you use one arm to do this procedure. Machine
One Arm Cable Side Laterals Shoulders Free Weights
Open Chain
Isolated
Push
Works the shoulder muscles. Similar to a Lateral Raise, you use a cable Machine to do this exercise. Machine
One-Arm Dumbell Kickbacks Triceps Free Weights
Open Chain
Isolated
Push
Works all three heads of the tricep at different stages of this movement Keep arm and elbow close to waist. Hold dumbell in a neutral position and extend forearm back as far as possible (using elbow as pivot point). Do not move arm (humerus) Barbell
One-Arm Row Back Free Weights
Open Chain
Compound
Pull
Excellent exercise for Lats and rhomboids. Hold dumbell with a neutral grip and start with the arm bent 90 degrees with elbow beside waist. Lower weight slightly forward until elbow is extended and pull weight back to waist while keeping the arm as close as possible to the body (through all stages of movement). Dumbell
Overhead Press Shoulders Free Weights
Open Chain
Compound
Push
Works all three heads of the deltoid. While holding a barbell on your shoulders in front of your neck, press it upward and then slowly lower down again. Barbell
Pec Deck Chest Machine
Open Chain
Isolated
Pull
Isolates your inner pectorals. While sitting at the Machine and your arms spread to your sides, Pull the Machine 's handles towards your body in front of you and then back to the starting position. Machine
Plie Squat Legs Body Weight
Closed Chain
Compound
Push
Developes the inner thighs, quadriceps, and the glutes. With feet wider than your shoulder width and toes out at a comfortable angle, bend your knees and lower your body. Keeping your knees in line with your toes Push back up. Dont lock your
knees and keep your abs and back straight and tight.
None
Preacher Curl Biceps Free Weights
Open Chain
Isolated
Pull
Places emphasis on the lower section of your biceps. While sitting and your arms laying top down, grip the handle and curl it towards your body. Preacher Bench
Pull Ups Back Body Weight
Closed Chain
Compound
Pull
Works the back muscles. With your hands close to each other on a horizontal bar a few feet above your head, Pull yourself up till your chin is over the bar and slowly lower yourself down again. Chin Bar
Pulley Push down Triceps Machine
Open Chain
Isolated
Push
Work the entire length on the triceps with extra emphasis on the outer head. While standing at the cable Machine , grip the handle and Push it down, and slowly raise it back up to the starting position. Machine
Pull over Back Free Weights
Open Chain
Isolated
Pull
Works your lats, triceps and pecs. ** Lie upper half of back, face-up across bench using legs bent 90 degrees to support lower back. Hold dumbell above head (with both hands) with elbows extended and lower in an arc motion (with arms slightly bent) until dumbell is slightly behind head. Dumbell
Push Ups Chest Body Weight
Closed Chain
Compound
Push
Basic Push Up Exercise for the chest. Forefoot or toes on floor. Legs, hips, and back straight. Elbows extended, lower torso and chest 3-4 inches from floor. Be sure arm angle is 90 degrees at bottom of movement. Bench/Floor
Reverse Crunch Waist Body Weight
Open Chain
Isolated
Pull
Tones the lower abs. Laying on the ground, lift your legs towards you and then lower them back down again. None
Reverse Curl Forearms Free Weights
Open Chain
Isolated
Pull
Develops the forearm. Similar to a normal curl, grip the barbell or dumbell with your hands facing the opposite direction, towards you. Barbell
Reverse Flyes Back Free Weights
Open Chain
Isolated
Push
Focuses on the back muscles. Hold the weights with your palms facing each other in front of your body. Slowly lift your arms out to the side, Push ing your shoulder blades together, with your elbows bent and facing the ceiling. Then lower the weights. Dumbell
Reverse Grip Pull down Back Machine
Open Chain
Isolated
Pull
Works the back muscles. Similar to the Lat. Pull down, you hold the handles with your palm's facing you. Machine
Reverse Pec Deck Flyes Shoulders Free Weights
Open Chain
Isolated
Push
Works the shoulder muscles. Similar to Peck Deck Flyes, but you Push from your chest to your sides. Machine
Rows Back Free Weights
Open Chain
Compound
Pull
Works the back muscles. Standing with one leg in front of the other and bending over at a 45-90 degree angle, keep your back flat and contract both arms with weights in them and lower down again. Then switch legs with each set. Barbell
Seated Calf Raise Legs Machine
Open Chain
Isolated
Push
Develops the soleus. For inner and outer development point your toes out or in. While sitting, raise and lower your legs using the tip of your feet. Machine
Seated Dumbell Press Shoulders Free Weights
Open Chain
Compound
Push
Works your front delts. While sitting on a bench, keep each arm bent at side at a 90 degree angle (holding dumbell in each hand pronated). Push your arms straight up until fully extending. Never allow your arm angle to be below 90 degrees at any stage of movement. Dumbell
Seated Military Press Shoulders Machine
Open Chain
Compound
Push
Works the shoulder muscles. ** While sitting at a horizontal bench press Machine , Push your arms straight out and slowly return them towards yourself. Machine
Seated Side Lateral Raise Shoulders Machine
Open Chain
Isolated
Push
Works the shoulder muscles. Similar to the Lateral Raise, you do this exercise while sitting down. Machine
Seated/Standing Calf Raise Legs Free Weights
Closed Chain
Isolated
Push
Works the leg muscles. Similar to the normal calf raise, you do this exercise starting while sitting and then stand up. Machine
Shoulder Rotation Shoulders Free Weights
Open Chain
Isolated
Push
Works the shoulder muscles. With a dumbell and your arm straight down, rotate your shoulder in a circular motion. Dumbell
Shrugs Back Free Weights
Open Chain
Isolated
Pull
The best way to develop your trapezius. While standing with a barbell in your hands resting in front of your lap, raise and lower your shoulders. Dumbell
Side Crunch Waist Body Weight
Open Chain
Isolated
Pull
Isolates your obliques. While doing a crunch, twist your upper body to the side focusing on your oblique muscles, repeat for other side. Bench/Floor
Side Knee Raise Legs Body Weight
Open Chain
Isolated
Push
Works out the ab muscles. Similar to the Knee Raise, but you raise your knee to the side. Bench/Floor
Skull Crusher Triceps Free Weights
Open Chain
Isolated
Push
Works the long-head of the triceps. Lay supine on back with ez-curl bar (pronated grip) raised above you with arms fully extended. Lower the bar by bending the elbow. As the bar nears the head move the elbows slightly back just enough to allow the bar to clear around the curvature of the head. Extend the arm. As the bar clears the head reposition the elbows to its former position until the arm is fully extended. Barbell
Squats Legs Free Weights
Closed Chain
Compound
Push
Develop the thighs, glutes, adductors and hamstrings. * While standing with a barbell across your shoulders, lower yourself down in a squatting motion and raise yourself up again. Barbell
Standing Alternate Dumbell Curls Biceps Free Weights
Open Chain
Isolated
Pull
Works the both heads of bicep Hold dumbell in each hand with a supinated grip and elbows full extended in front of you. Keep elbows by your waist and curl weight (one arm at a time) while using elbow as pivot point. Do not move arm (humerus) Dumbell
Standing Calf Raise Legs

Free Weights
Open Chain
Isolated
Push

Builds the calf. While standing on a ledge with just your toes on it, raise and lower yourself using the tip of your feet. Barbell
Standing Leg Curls Legs Machine
Open Chain
Isolated
Pull
Works on the leg muscles. Similar to leg curls, you use a Machine to do one leg at a time while you stand. Machine
Step-Ups With Barbell Legs Free Weights
Closed Chain
Compound
Push
Upper Thighs Place foot of first leg on bench. Stand on bench by extending the hip and knee of the first leg and place the foot of second leg on bench. Step down with second leg by flexing the hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Barbell/Step
Stiff Leg Dead Lift Legs Free Weights
Closed Chain
Compound
Pull
Hamstrings ** With knees bent, Lower bar to the top of the feet by bending hips. Keep waist straight, flexing only slightly at the bottom. Lift the bar by extending at hips until standing upright. Pull shoulders back at top of lift if rounded. Extend knees at top if desired. Barbell
Swiss Ball Crunches Waist Body Weight
Open Chain
Isolated
Pull
Excellent for abs Variation of crunch using swiss ball as either support or between feet for a v-sit up. Swiss Ball/Floor
T-bar Rows Back Free Weights
Open Chain
Compound
Pull
Works the back muscles. Standing with one leg in front of the other and bending over at a 45-90 degree angle, keep your back flat and contract both arms with t-bar weights in them and lower down again. Switch legs with each set. Dumbell
Toe Press Legs Machine
Open Chain
Isolated
Push
Works the entire length of the calf and is performed of the leg press Machine . Similar to a leg press, you do this exercise using your toes. Machine
Tricep Press Down Triceps Machine
Open Chain
Isolated
Push
Develops the triceps. With knee's slightly bent and standing, hold the barbell with palms down and bring your upper arms to your sides. With your forearms and biceps touching, press the bar down in semicircular motion to your arms length and return to the starting position. Machine
Tricep Push down Triceps Machine
Open Chain
Isolated
Push
Focuses on the triceps. Fully extend your arms, Push ing the bar down. Squeeze and pause then return the bar to chest level, again pausing briefly. Machine
Triceps Extension Triceps Machine
Open Chain
Isolated
Push
Triggers strength gains throughout the tricep. Hold a dumbell behind your shoulder and raise your arm up and then back down again. Machine
Twisting Crunches Waist Body Weight
Open Chain
Isolated
Pull
Works out the ab mu scles. Similar to the normal crunch, you do this exercise by twisting your upper body to one side one time, then the other side the next. Bench/Floor
Twisting Sit-Up Waist Body Weight
Open Chain
Isolated
Pull
Tones your obliques. Similar to the normal sit up, you do this exercise by twisting your upper body to one side. Bench/Floor
Upper Crunch Waist Body Weight
Open Chain
Isolated
Pull
Isolates the upper abs. Similar to a normal crunch, focus on the upper part of your abs. Bench/Floor
Upright Row Shoulders

Free Weights
Open Chain
Compound
Pull

Develops the point where your shoulders meet your traps. ** While holding a barbell infront of your thigh, lift it up keeping it infront of your chest and bending your elbows, then lower. Dumbell
Vertical Situp Waist Body Weight
Open Chain
Isolated
Pull
Focuses on the ab muscles. Laying on a vertical bench with your feet attached at the top, lift your upper body till you reach the top and then lower yourself. Bench
Wide Grip Chins Back Body Weight
Closed Chain
Compound
Pull
Builds wide lats. Similar to a chin up, you spread your arms wide on the bar and Pull yourself up and slowly lower yourself. Chin Bar
Wide Grip Pull Downs Back Machine
Open Chain
Isolated
Pull
Works the back muscles. Similar to the Lat. Pull down, you keep your hands spread apart as far as you can. Machine
Wide Push Ups Chest Body Weight
Closed Chain
Compound
Push
Works the chest m uscles. Similar to the Push up, you do this exercise by spreading your arms out as far as you can on the ground. Bench/Floor
Wrist Curl Forearms Free Weights
Open Chain
Isolated
Pull
Develops the forearms. Hold the barbell in your hand with the palm side up. Slowly raise and lower using just your wrist. Barbell
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