This is a very useful variation on the simply floor crunch. The pulley crunch stresses the entire rectus abdominis muscle. There is also powerful stress placed on the lower lats and the serratus muscles at the side of your ribcage. How to do: 1. Attached a rope handle to an overhead cable machine. 2. Hold both handles or rope ends and kneel down about 18 inches from … [Read more...] about Abdominals Pulley Crunches
Abdominals Crunches
This is the most commanly used abdominal exercise in the gym today. Crunches are super isolation exercises for the entire rectus abdominis as well as the intercostals How to do: 1. Lie flat on your back and place your calves on a flat bench seat. Your hamstrings should be perpendicular to the floor. 2. Place your hands behind your head with fingers … [Read more...] about Abdominals Crunches
Abdominals Russian Twists
The Russian Twist is an intense version of the Lying or Floor Twist. Do not attempt this exercise if you are not already training abs. This exercise should only be done by those with experience in working their abs. The Russian Twist works the entire abdominal area including the internal and external obliques. How to do: 1. Lie face up on a Glut/Ham Chair with your … [Read more...] about Abdominals Russian Twists
Abdominals Roman Chair Sit-Up
This is a newer version of the sit-up. It has been used extensively in gyms for about 20 years. This exercise places stress on the entire rectus abdominis although more stress is placed on the upper half. How to do: 1. Sit on the Roman Chair and hook your toes beneath the restraint bar near the floor. 2. Cross your arms over your chest. You will keep your … [Read more...] about Abdominals Roman Chair Sit-Up
Abdominal Twisting Sit-Ups
This is a variation of the Sit-Up. Twisting alternatively from side to side will additionally involve the intercoastal muscles as well as the obliques How to do: 1. Lie on your back on the floor and hook your toes under a heavy piece of furniture. Even better, use an ab board and hook your toes under the ankle constraints. 2. Bend your knee comfortably and keep … [Read more...] about Abdominal Twisting Sit-Ups
Abdominals Sit-Ups
This is one of the oldest and most basic of all the abdominal exercises. It works the entire rectus abdominis muscle wall although normally more stress is concentrated on the upper part verses the lower sections How to do: 1. Lie on your back on the floor and hook your toes under a heavy piece of furniture. Even better, use an ab board and hook your toes under the … [Read more...] about Abdominals Sit-Ups
Chest Pec Deck Flyes
These exercises work the entire chest and the posterior deltoids. How to do: Pec Fly movements on a Pec Deck Machine are often a welcome change of pace. When using these machines, generally, you should make sure to keep your elbows and hands firmly on the pads. It is also wise to keep your head up and chest up (out) remembering to push with your elbows and not … [Read more...] about Chest Pec Deck Flyes
Chest Decline Pulley Flyes
These exercises work the entire chest and the posterior deltoids. How to do: 1. Using a set of cable cross low pullies, Lie flat on a bench, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Your arms should be lightly bent and slightly wider than shoulders and your palms should be facing each … [Read more...] about Chest Decline Pulley Flyes
Chest Incline Pulley Flyes
These exercises work the entire chest and the posterior deltoids. How to do: 1. Using a set of cable cross low pullies, Lie flat on a bench, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Your arms should be lightly bent and slightly wider than shoulders and your palms should be facing each … [Read more...] about Chest Incline Pulley Flyes
Chest Flat Pulley Flyes
These exercises work the entire chest and the posterior deltoids. How to do: 1. Using a set of cable cross low pullies, Lie flat on a bench, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Your arms should be lightly bent and slightly wider than shoulders and your palms should be facing each … [Read more...] about Chest Flat Pulley Flyes
Chest Declined Dumbbell Flyes
These exercises work the entire chest and the posterior deltoids. How to do: 1. Lie on a declined bench, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Your arms should be lightly bent and slightly wider than shoulders and your palms should be facing each other. 4. Keeping a slight bend in … [Read more...] about Chest Declined Dumbbell Flyes
Chest Inclined Dumbbell Flyes
These exercises work the entire chest and the posterior deltoids. How to do: 1. Lie on a inclined bench, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Your arms should be lightly bent and slightly wider than shoulders and your palms should be facing each other. 4. Keeping a slight bend in … [Read more...] about Chest Inclined Dumbbell Flyes
Chest Dumbbell Flyes
These exercises work the entire chest and the posterior deltoids. How to do: 1. Lie flat on a bench, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Your arms should be lightly bent and slightly wider than shoulders and your palms should be facing each other. 4. Keeping a slight bend in … [Read more...] about Chest Dumbbell Flyes
Tis the Season for Smokin Abs!
What are the abdominal muscles? The midsection of your body includes the rectus abdominous, serratus, internal and external obliques, psoas, linea alba, linea similunaris, linea transversae, transversalis and intercustals. The largest most apparent abdominal muscle group is the rectus abdominous. The rectus abdominous is a huge, flat muscle covering almost the entire … [Read more...] about Tis the Season for Smokin Abs!
Chest Decline Machine Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps. How to do: 1. Lie on a declined chest machine, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Roll your shoulders back and down so the shoulder blades are … [Read more...] about Chest Decline Machine Press
Chest Incline Machine Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps. How to do: 1. Lie on a inclined chest machine, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Roll your shoulders back and down so the shoulder blades are … [Read more...] about Chest Incline Machine Press
Chest Flat Machine Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps. How to do: 1. Lie on a flat chest machine, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Roll your shoulders back and down so the shoulder blades are … [Read more...] about Chest Flat Machine Press
Chest Decline Bench Dumbbell Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps. How to do: 1. Lie on a declined bench, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Roll your shoulders back and down so the shoulder blades are firmly … [Read more...] about Chest Decline Bench Dumbbell Press
Chest Incline Bench Dumbbell Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps. How to do: 1. Lie on a inclined bench, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Roll your shoulders back and down so the shoulder blades are … [Read more...] about Chest Incline Bench Dumbbell Press
Chest Flat Bench Dumbbell Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps. How to do: 1. Lie flat on a bench, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Roll your shoulders back and down so the shoulder blades are firmly pressed … [Read more...] about Chest Flat Bench Dumbbell Press
Chest Decline Bench Press
This works the lower area of the chest and reduces the work load on the front deltoid. 20-30 degree angle is all that is needed here. How to do: 1. Lie on a declined bench, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Roll your shoulders back and down so the shoulder blades are firmly pressed … [Read more...] about Chest Decline Bench Press
Chest Incline Bench Press
This works the upper area of the chest and the anterior or front part of the deltoids better than the flat bench. The movement is almost a cross between a flat bench press and an overhead press. A 30-degree angle is all that is needed. If the angle is more than 30 degrees, the deltoids begin to move the weight. How to do: 1. Lie on a incline bench, feet firmly on … [Read more...] about Chest Incline Bench Press
Chest Flat Bench Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps. How to do: 1. Lie flat on a bench, feet firmly on floor. 2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. 3. Roll your shoulders back and down so the shoulder blades are firmly pressed … [Read more...] about Chest Flat Bench Press
Dark Circles Under Your Eyes | Get Rid of Dark Circles Permanently
Introduction Though dark circles are not a health problem, the presence of dark circles under your eyes is unliked, for it makes you look unhealthy, tired, or even older than your age. Dark circles are quite common, even among people from young age groups. People often ask how to get rid of dark circles permanently. The good news is that you can permanently cure the … [Read more...] about Dark Circles Under Your Eyes | Get Rid of Dark Circles Permanently