Personal Training Dude » Strength Training Movements

Push-up with Rotation (Close Grip)

admin — Tue, 12 Jan 2010 02:10:46 +0000

Preparation
1. Begin in a push-up position with legs fully extended
and back flat.
2. Hands should be at chest level, slightly narrower than
shoulder-width apart.
Movement
3. Draw abs in and activate glutes.
4. Perform a regular push-up, lowering body to ground.
Do not allow back to arch.
5. Push-up to original position.
6. Rotate entire body, so that it is turned 90 degrees
from the ground.
7. Both arms should be fully extended, one in the air
and one stabilizing on the ground.
8. Bring the arm in the air back to its original position.
9. Repeat, alternating the direction of rotation.
10. Regression
a. On knees
b. Hands on bench, feet on floor
11. Progression
a. Legs stacked on one another during the rotation

Shrug

admin — Tue, 12 Jan 2010 01:56:42 +0000

Preparation
1. Begin with both feet shoulder-width apart, with
toes pointing forward and knees bent at a
five-degree angle.
Movement
3. Draw abs in and activate glutes.
4. Grab the barbell with both hands (grip slightly
wider than shoulder-width).
5. Maintaining a drawn-in position, contract the
glutes and lift the barbell until in a fully upright
position.
6. Retract shoulder blades and shrug shoulders up
toward ears.
7. Hold the shrug
8. Return to original position by reversing the
order of the exercise.

Preacher Curl

admin — Sun, 10 Jan 2010 00:07:45 +0000

Preparation
1. Stand with feet shoulder-width apart and pointed
straight ahead, and knees slightly flexed over second
and third toes.
2. Hold a barbell in both hands (palms facing up) with
arms extended in front of body.
3. Keep hips level.
Movement
4. Draw abs in and activate glutes.
5. Perform a barbell curl, by flexing both elbows, while
keeping the shoulder blades retracted.
6. Curl bar up to chest level.
7. Slowly lower the bar back to original position, by
extending the elbows.

Seated two arm bicep curl

admin — Sun, 10 Jan 2010 00:03:45 +0000

Preparation
1. Sit on a bench with feet shoulder-width apart and
pointed straight ahead, and knees over second
and third toes.
2. Hold a dumbbell in each hand with arms extended
at sides.
Movement
3. Draw abs in and activate glutes.
4. Perform a curl by flexing elbows, while keeping
shoulder blades retracted. Do not allow head to
jut forward.
5. Keep shoulder blades retracted throughout the
exercise.
6. Slowly return dumbbells to their original position,
by extending at the elbow.

Leg Press

admin — Sat, 09 Jan 2010 23:17:06 +0000

Preparation
1. Stand in machine and position back and glutes flat
against support pads.
2. Make any adjustments necessary to fit body.
3. Place feet shoulder-width apart, with toes pointing
forward and knees directly over second and third toes.
Movement
4. Draw abs in and activate glutes.
5. Slowly lower weight toward body, by flexing at the
knees and hips. Keep optimal alignment of the lower
extremity throughout the movement.
6. Before any compensation occurs, activate glutes and
apply pressure through heels to push body upward
and extend legs.
Multiplanar Dumbbell

Bicep Curl Machine

admin — Sat, 09 Jan 2010 23:12:56 +0000

Preparation
1. Sit at machine.
2. Make any adjustments necessary to fit body.
3. Select desired weight.
Movement
4. Draw abs in and activate glutes.
5. Perform a curl by flexing elbows, while keeping
shoulder blades retracted. Do not allow head to
jut forward.
6. Curl until end-range.
7. Slowly return weight to original position, by
extending elbows.

Supine Bench Barbell Tricep Extension

admin — Sat, 09 Jan 2010 20:31:08 +0000

Preparation
1. Lie on flat bench, with knees bent.
2. Feet should be flat on the bench, shoulder-width
apart, with toes pointing straight ahead.
3. Hold barbell, with elbows pointing up.
Movement
4. Draw abs in and activate glutes.
5. Extend elbows until arms are straight up in the air.
6. Hold.
7. Slowly lower barbell toward forehead, by flexing the
elbows.
8. Repeat.

Seated Barbell Shoulder Press

admin — Sat, 09 Jan 2010 20:06:41 +0000

Preparation
1. Sit on a bench, feet flat on floor, shoulder-width apart,
and toes pointing straight ahead.
2. Hold barbell with palms facing
away from body.
3. Begin with elbows near sides of body and hands at
chest level. Shoulders should be externally rotated as
far as possible with scapulae in a retracted and
depressed position.
Movement
4. Draw abs in and activate glutes.
5. Press arms directly overhead by extending elbow.
Do not allow head to jut forward or back to arch.
6. Slowly return to starting position and repeat

Low Row

admin — Mon, 21 Dec 2009 21:55:14 +0000

Preparation
1. Stand on both feet.
2. Bend at the waist until chest is at a 45-degree angle
to the ground.
3. Feet should be straight ahead with knees over second
and third toes.
4. Allow arms to extend and hang in front of body with
a dumbbell in each hand.
Movement
5. Draw abs in and activate glutes.
6. Row the dumbbells, by retracting and depressing
shoulder blades.
7. Flex elbows, while bringing thumbs toward armpits.
Do not allow back to arch.
8. Slowly return dumbbells to their original position, by
extending at the elbow.
9. Regression
a. Decrease flexion at waist
b. Standing Cable Row
10. Progression
a. Alternating-arm
b. Single-arm
c. Single-leg, two-arm
d. Single-leg, alternating-arm
e. Single-leg, single-arm

Seated Lat Pulldown

admin — Mon, 21 Dec 2009 21:53:08 +0000

Preparation
1. Sit at machine.
2. Make any adjustments necessary to fit body.
3. Select desired weight.
4. Grasp both handles.
5. Sit upright with shoulders retracted and depressed.
Movement
6. Draw abs in and activate glutes.
7. Pull handles toward the body, by flexing elbows.
Do not arch back or allow head to jut forward.
8. Hold at end range.
9. Slowly return weight to original position, by
extending elbows.