Gym Exercises

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Gym Fitness Exercises

24 12, 2014

TRX Bicep Curl

By |2018-09-11T09:35:59+10:00December 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 – Barbell

By |2018-09-11T09:36:41+10:00December 23rd, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Preacher Curl – Barbell

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 |2018-09-11T09:37:33+10:00December 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 – avoid arching 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 |2018-09-11T09:38:49+10:00December 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 |2018-09-11T09:39:30+10:00December 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. Using the muscles in your [...]

19 12, 2014

Shoulder Press – Iso-Lateral Hammer Strength

By |2018-09-11T09:40:05+10:00December 19th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Shoulder Press – Iso-Lateral Hammer Strength

Machine:   Hammer Strength Iso-Lateral Shoulder Press 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 return to the start [...]

18 12, 2014

Uni-Lateral Leg Press – Hammer Strength

By |2018-09-11T09:41:54+10:00December 18th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Uni-Lateral Leg Press – Hammer Strength

Machine:   Hammer Strength Uni-Lateral Leg Press To begin, place both feet on the designated platforms. Feet should be roughly shoulder width apart with toes pointing out slightly 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 (Figure 2). Ensure you [...]

17 12, 2014

Leg Press – Hammer Strength

By |2018-09-11T09:42:46+10:00December 17th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Leg Press – Hammer Strength

Machine:   Hammer Strength Liner Leg Press 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, then extend the knees with control back to the starting position. [...]

16 12, 2014

Back Squat – Smith Machine

By |2018-09-11T09:43:50+10:00December 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 Squat/Press – Hammer Strength

By |2018-09-11T09:47:50+10:00December 15th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Hack Squat/Press – Hammer Strength

Machine:   Hammer Strength Linear Hack Press 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).  Thighs should be roughly [...]

14 12, 2014

TRX Row

By |2018-09-11T09:48:52+10:00December 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

Low Row – Hammer Strength

By |2018-09-11T09:49:25+10:00December 12th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Low Row – Hammer Strength

Machine:   Hammer Strength Iso-Lateral Low Row 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 spinal posture with feet [...]

11 12, 2014

Seated Row – Cables

By |2018-09-11T09:50:04+10:00December 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 [...]

10 12, 2014

Lat Back Pulldown – Hammer Strength

By |2018-09-11T09:50:49+10:00December 10th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Lat Back Pulldown – Hammer Strength

Machine:   Hammer Strength Iso-Lateral Chest/Back To begin, select the appropriate seat height and weight.   Take hold of the handles, sit on the seat with your chest up against the chest pad and slide the knees underneath the knee pads, ensuring you are locked in (Figure 1). Slowly contract the back muscles to lower the handles towards [...]

9 12, 2014

Hip Adduction – Pin Loaded

By |2019-05-24T12:34:39+10:00December 9th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Hip Adduction – Pin Loaded

Machine:   Life Fitness Hip Adduction Similar to the hip abduction machine, sit down in the machine, however, place the knees outside the pads. In this exercise, the starting position is with the legs apart. It is recommended you hold onto the handles (Figure 1) - sit upright and brace through the core. Squeeze and drive the [...]

8 12, 2014

Back Extension – Pin Loaded

By |2018-09-11T09:52:42+10:00December 8th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Back Extension – Pin Loaded

Machine:   Life Fitness Back Extension To begin, place both feet on the designated platforms with the back leaning against the two pads.   It is recommended you hold onto the handles (Figure 1).   Sit upright and brace. Slowly and with control, push back against the back pad.   The body should roughly extend into a straight line (Figure [...]

7 12, 2014

Back Extension

By |2018-09-11T09:53:15+10:00December 7th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Back Extension

To begin, face down on the machine with thighs against the pads.   Place the feet on the platform with the ankles underneath the pads.   This will lock the feet.   Cross the arms in front of the chest.   The body should be straight from head to toe (Figure 1). From here, flex the hip, allowing the head [...]

6 12, 2014

Pec Fly – Pin Loaded

By |2018-09-11T09:54:22+10:00December 6th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Pec Fly – Pin Loaded

Machine:   Life Fitness Pectoral Fly/Rear Deltoid To begin, sit on the machine facing outwards with feet flat on the floor.   Grab hold of the handles – they should be in line with the middle of the chest.   Brace the core and contract the chest (Figure 1). From here, squeeze the chest and bring the arms forward [...]

5 12, 2014

Rear Delt – Pin Loaded

By |2018-09-11T09:54:56+10:00December 5th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Rear Delt – Pin Loaded

Machine:   Life Fitness Pectoral Fly/Rear Deltoid To begin, sit on the machine with the chest up against the pad and with feet flat on the floor. Grab hold of the handles – they should be in line with the middle of the chest (same as the pectoral fly’s).   Brace the core and contract the back (Figure [...]

4 12, 2014

Hip Abduction – Pin Loaded

By |2018-09-11T09:55:32+10:00December 4th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Hip Abduction – Pin Loaded

Machine:   Life Fitness Hip Abduction To begin, sit down in the machine and place the knees inside the pads.   It is recommended you hold onto the handles (Figure 1).   Sit upright and brace through the core. Drive the knees out until you reach your desired distance (Figure 2).   With control, retract the knees slowly, returning to [...]

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