Gym Exercises

Home/Gym Exercises

Gym Fitness Exercises

31 12, 2014

Pec Flys – Dumbbells

By | 2017-04-07T15:14:23+00:00 December 31st, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Pec Flys – Dumbbells

    It might help to carry the weights onto the bench first and then rest them on your knees / thighs before lying down and adopting the position seen above. Bend your arms slightly and brace through the core and shoulders.   Using the muscles in your chest, bring the weights together till they are [...]

30 12, 2014

Dumbbell Shrugs

By | 2017-01-28T00:27:56+00:00 December 30th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Dumbbell Shrugs

To begin, hold the dumbbells by your side (Figure 1).   Ensure you have a solid grip. From here, contract the traps to bring the shoulders up to your ears (Figure 2).   Ensure the shoulders do not hunch forward.   Allow the shoulders to return to the start position in a controlled movement.

29 12, 2014

Pullover – Hammer Strength

By | 2017-01-28T00:27:59+00:00 December 29th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Pullover – Hammer Strength

Machine:   Hammer Strength Pullover Starting Weight:   8.2kg (18lb) To begin, sit in the machine and put on the safety belt.   Reach back, placing the elbows on the elbow pads and grip onto the handles (Figure 1). Contract the Latissimus Dorsi, pulling the handle from behind the head to the thighs (Figure 2).   Pause, and then allow [...]

28 12, 2014

Calf Raise – Hammer Strength

By | 2017-01-28T00:28:02+00:00 December 28th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Calf Raise – Hammer Strength

Machine:   Hammer Strength Uni-Lateral Leg Press Starting Weight:   6.3kg (14lbs) To begin, place both feet onto the designated platforms.   Feet should be roughly shoulder width apart with toes on the edge of the platform.   Extend the knees and press through the toes (Figure 1). From here, pause then allow the toes to travel back towards the [...]

27 12, 2014

Deadlift – Hammer Strength

By | 2017-02-24T13:47:51+00:00 December 27th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Deadlift – Hammer Strength

Machine:   Hammer Strength Ground Base Squat/Lunge Starting weight:   20kg (45lbs) Maintain a neutral head, ideally looking just a few meters ahead on the ground.   Depending on your preference, you can choose to look straight ahead.   Whatever you do, don’t look up as you will be in full hyper-extension then of the neck. The straighter the back [...]

26 12, 2014

TRX Triceps Extension

By | 2017-02-24T16:08:24+00:00 December 26th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on TRX Triceps Extension

To begin, set up the TRX and adjust to the appropriate length.   Place the feet close to the anchor point, grab hold of the handles and face away with arms fully extended (Figure 1). From here, flex the elbows, contracting the triceps bringing the arms body towards the head (Figure 2).   Slowly extend the elbows to [...]

25 12, 2014

Triceps Extension – Cables

By | 2017-02-24T16:10:52+00:00 December 25th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Triceps Extension – Cables

Machine:   Life Fitness Cables To begin, set the cable (above the head) and select the appropriate weight.   Grab hold of the handles with the elbows bent at 90? (keeping the elbows close to the body) and stand upright (Figure 1). From here, push the handles down towards the thighs your triceps (Figure 2).   Slowly bring the [...]

24 12, 2014

TRX Bicep Curl

By | 2017-02-24T16:13:12+00:00 December 24th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on TRX Bicep Curl

To begin, set up the TRX and adjust to the appropriate length.   Place the feet close to the anchor point, grab hold of the handles and lean back with arms fully extended (Figure 1). From here, flex the elbows, contracting the biceps bringing the body towards the handles (Figure 2).   Slowly extend the elbows to return [...]

23 12, 2014

Preacher Curl

By | 2017-02-24T16:13:09+00:00 December 23rd, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Preacher Curl

Equipment:   Preacher Machine To begin, set the appropriate seat height and weight.   Again, the set up for this exercise is very similar to the ‘Life Fitness Bicep Curl’ and ‘Hammer Strength Bicep Curl’.   Sit down facing towards the pad, with the chest up against it.   Grab hold of the bar then rest the upper arm on [...]

22 12, 2014

Bicep Curl – Dumbbells

By | 2017-02-24T16:13:59+00:00 December 22nd, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Bicep Curl – Dumbbells

To begin, select the appropriate weight then hold the dumbbells by your side (Figure 1).   From here, flex the elbow bringing the dumbbell up towards the chest using your bicep.   Brace through the core – don’t arch the back (Figure 2). Slowly lower the arm to return to the start position and repeat with the other [...]

21 12, 2014

Bicep Curl – Hammer Strength

By | 2017-02-24T16:15:18+00:00 December 21st, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Bicep Curl – Hammer Strength

Machine:   Hammer Strength Bicep Curl To begin, set the appropriate seat height and weight.   The set up for this exercise is the same as the ‘Life Fitness Bicep Curl’, just using a different machine.   Again, sit down facing towards the pad, with the chest up against it.   Grab hold of the handles then rest the upper [...]

20 12, 2014

Bicep Curl – Cables

By | 2017-02-24T16:17:24+00:00 December 20th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Bicep Curl – Cables

Machine:   Life Fitness Cables To begin, set the cable (to the ground) and select the appropriate weight.   Grab hold of the handles and stand upright (Figure 1). From here, pull the handles up towards your chest using your biceps (Figure 2).   Slowly lower the arms to return to the start position.

19 12, 2014

Iso-Lateral Shoulder Press – Hammer Strength

By | 2017-02-24T16:18:11+00:00 December 19th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Iso-Lateral Shoulder Press – Hammer Strength

Machine:   Hammer Strength Iso-Lateral Shoulder Press Starting Weight:   4.5kg (10lbs) To begin, set the appropriate seat height and weight.   Sit down, place feet flat on the floor and hold onto the handles (Figure 1). From here, brace the core and drive the arms up until elbows are locked out (Figure 2).   Slowly lower the arms to [...]

18 12, 2014

Uni-Lateral Leg Press – Hammer Strength

By | 2017-02-24T16:47:44+00:00 December 18th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Uni-Lateral Leg Press – Hammer Strength

Machine:   Hammer Strength Uni-Lateral Leg Press Starting Weight:   6.3kg (14lbs) To begin, place both feet onto the designated platforms.   Feet should be roughly shoulder width apart with toes pointing out slighty or forwards.   The knees will be bent to begin the repetition (Figure 1). Extend the knees, pressing through the heels until the legs are straight [...]

17 12, 2014

Leg Press – Hammer Strength

By | 2017-02-24T16:49:18+00:00 December 17th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Leg Press – Hammer Strength

Machine:   Hammer Strength Liner Leg Press Starting weight:   53kg (118lbs) To begin, place both roughly feet shoulder width apart on the platform.   Press up through the heels and unlock the safety levers (Figure 1). From here, slowly flex the knees until you reach 90o with control (Figure 2).   Pause, than extend the knees with control back [...]

16 12, 2014

Back Squat – Smith Machine

By | 2017-02-24T16:55:12+00:00 December 16th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Back Squat – Smith Machine

Machine:   Smith Machine To being, bend the knee to get underneath the bar, placing the bar behind the neck onto the shoulders.   Grip onto the bar and press up through the heels, making sure you are supporting the weight (Figure 1). From here, slowly flex the knees lowering to the bottom of the squat (don’t allow [...]

15 12, 2014

Hack Press – Hammer Strength

By | 2017-02-24T17:14:50+00:00 December 15th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Hack Press – Hammer Strength

Machine:   Hammer Strength Linear Hack Press Starting weight:   27.3kg (60lbs) To being, place your buttocks/back in the pad/seat provided.   Press up through the heels and pull the safety lever up (Figure 1). From here, slowly flex the knees lowering to the bottom of the squat (don’t allow the knees to travel in front of the toes).   [...]

14 12, 2014

TRX Row

By | 2017-02-24T17:14:43+00:00 December 14th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on TRX Row

To begin, set up the TRX and adjust to the appropriate length.   Place the feet close to the anchor point, grab hold of the handles and lean back with arms fully extended (Figure 1). From here, flex the elbows, contracting the back muscles bringing the chest towards the handles (Figure 2).   Slowly extend the elbows to [...]

12 12, 2014

Iso-Lateral Low Row – Hammer Strength

By | 2017-02-27T14:01:13+00:00 December 12th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Iso-Lateral Low Row – Hammer Strength

Machine:   Hammer Strength Iso-Lateral Low Row Starting Weight:   2.4kg (8lbs) To begin, select the appropriate seat height and weight.   Take hold of the handles and sit on the seat with your chest up against the chest pad (Figure 1). Slowly contract the back muscles, pulling the handles towards the chest (Figure 2).   Ensure you maintain good [...]

11 12, 2014

Seated Row – Cables

By | 2017-02-27T14:02:25+00:00 December 11th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Seated Row – Cables

Machine:   Life Fitness Low Row To begin, place both feet on the steps and grab the handles.   Extend the knees and set your back – this is the starting position (Figure 1). Flex the elbows as the back muscles contract.   The elbows move posteriorly until the hand handles touch the anterior surface of the trunk (Figure [...]