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A1: KB 2 Hand High Pull

Perform 10-12 Repetitions

Pull the Kettlebell up the middle of your body, elbows high as you extend your hips and contract your glutes to stand. Continue to raise Kettlebell to chest height, pause and lower Kettlebell with control to repeat.

A2: Kettlebell Push Ups

Perform 8-10 repetitions

Holding the handle of the Kettlebell adds even more challenge for you have to engage every part of your arms, chest, shoulders and core to keep your body steady as you move. You can modify this move by performing on your knees or if you do not have a kettlebell, regular push ups are also effective for sculpting your arms.

How To Use Kettlebell Upper Body Fat Burn Exercises

Perform these 2 moves in a row with little to no rest, three times.

Your Upper Body Fat Burning Super Set will look like this:
A1
A2
A1
A2
A1
A2
REST

For a complete Fat Burning workout follow with 2 more super sets that challenge your upper body and core.

So there is no misunderstanding….no amount of bicep curls, shoulder presses or triceps kickbacks will burn the fat off your arms. This thinking is tied to the myth of spot reduction.

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy – Burn Your Baby Fat & Get Your Body Back. Go to fityummymummy.com to get your FREE copy of her special report: “The Five Ways To Boost Your Metabolism.”

Often we spend a lot of time arguing over the perfect rep and set scheme, or should we use a slightly pronated or semi-supinated grip to optimize effectiveness. While some of these factors definitely prove to be necessary, one cannot discount the benefit of enjoying what training can do for performance. Training will make someone work harder, be more consistent, and as long as the program has rhyme and reason, it will lead to some outstanding gains.

One type of training that sometimes gets forgotten is sandbag training. Sandbags are easy to learn, challenge the whole body, and have more versatility than almost any other form of equipment.

Why Use Sandbags?
The most obvious seems to be the simplicity of their use. One does not need to invest hundreds of dollars into coaching (although I am available for those who are interested) or have to read any complicated books. Grasp, rip, and lift. You definitely want to pay attention to your lifting posture, but outside of that most of the fun is trying to figure out how to lift the bag.

Sandbag lifting shares a lot in common with kettlebells with regard to their ability to challenge not only strength, but endurance as well. A good bag will force the lifter to manoeuvre and adjust to the awkward weight. This definitely causes the body to use more muscles and expend greater energy as it is hard to get into one consistent groove.

Increasing grip strength is another great reason to use sandbags. There is no piece of equipment that frustrates people as much as sandbags. Why? When using sandbags there is no convenient place to grab. You have to constantly search for an open spot and then crush grip. However, unlike most pieces of equipment, I find that not only is your crushing grip challenged, but your pinching grip is as well. For those who are into grip training, you will appreciate the distinct difference between the two.

Versatility is important when choosing any form of equipment. With common concerns about money and time it is often silly to invest a great amount of money into something that has limited use. Not only are sandbags cheap, but they can be used for any movement that you can think of from common gym exercises like squats, clean & jerks, to jogging, climbing, dragging, and throwing. With such variety it is hard to get bored. Along with the various exercises come the many holding positions one can use with sandbags. If squatting is getting too easy with the bag on both shoulders go to one shoulder, hold it overhead, hold it in your arms like a Zercher, bear hug, etc. You are really only limited by your imagination.

Sandbags easily lend themselves to team or group training. Because of their cost and transportability, they are easy to set up for small or large groups. This is great for those who wish to combine strength and field work and are concerned about time issues. Coaches can concentrate on full-body lifts and challenge various motor qualities such as maximal strength, endurance, and power development.

Finally, the immense amount of trunk training that occurs with sandbag training alone is almost a good enough reason to use them. Try to squat, run, lunge, jump, or any other movement while holding the sandbag/s in various positions. Doing so challenges all of the trunk muscles. Many of my clients will comment how sore they are deep in their rib area after initially using sandbags. Don’t believe me? Try a few sets of sandbag Turkish get-ups and then e-mail me how you are feeling!

How to Implement Sandbags
As with any other form of training, sandbags training really comes down to one’s goals. If maximal strength, endurance, or speed are your specific goals, then the program has to be designed according to good training principles. However, one can try to improve several components if the program is designed appropriately.

* Circuits: Since fatigue can be somewhat specific, creating a program that emphasizes strength on a lift such as a squat can be followed with relatively short rest by an exercise like an overhead press, and so on.
* Density Training: Several great coaches like Ethan Reeve and Charles Staley have written extensively about the benefits of density work. There are several variants such as Charles Staley’s EDT program. Using Coach Staley’s program, we can set up a sandbag routine using a squat with the bag over both shoulders and power clean and jerk. Use a weight you can hit ten repetitions with, but you are only going to be performing sets of five. Set a time frame, approximately fifteen minutes, and alternate between these two exercises using only as much rest as needed.

You don’t have to use only sandbags. In fact, I highly encourage that you use a variety of implements in your training hopefully including sandbags. A tool such as a sandbag can be used instead of a standard barbell or dumbbell lift such as squats, deadlifts, clean & jerks, presses, rows, etc. By changing the implement some new neural stimulus can often lead to new gains when you go back to the standard lift.

Another option is to use sandbags as a form of active recovery. You can easily change the load to enhance a motor skill and keep mobility without excessively taxing the body. Using a lighter load for your squat will allow you to enhance the groove of the lift and maintaining flexibility without draining the body from the core routines. Odd lifts such as squatting with the bag on one shoulder can increase core strength that may compliment your squatting routine.

Some lifts are just a great overall new challenge such as the Turkish get-up bear hugging a bag. While as sick as this may sound, it can definitely stimulate the fun factor that may help training once again.

With so many options sandbags are a simple and easy method and tool to implement. It isn’t a miracle technique but will challenge you in new ways and again don’t underestimate the fact fun while training can bring a world of new progress!

By Josh Henkin

Josh Henkin is a graduate of Arizona State University where he received his Bachelor of Science in Exercise Science/Physical Education and was a member of the Men’s Basketball Team. Coach Henkin is the owner of Innovative Fitness Solutions, a premier strength and conditioning company in Scottsdale, Arizona.  He is a prominent member of the fitness and sports performance arena.

Coach Henkin often makes guest appearances on television and radio programs where he presents cutting edge fitness concepts. In 2005 Coach Henkin released Sandbag Fundamentals. The book was a smash hit and created a high demand for additional products. Coach Henkin has answered the call with the creation of The Ultimate Sandbag and High Octane Sandbag Training and the Meltdown Kettlebell Fat Loss Training DVD.

Q: Is kettlebell training the ultimate way to train?

A: No one system is the ultimate way to train. Do not kid yourself as training is not a black and white world. Is kettlebell training effective for fat loss, strength training, and building muscle? Yes and it is a super fun way to train. In order to keep training interesting, you have to keep it fun and kettlebells are a great fit. You can benefit from kettlebell focused programs or you can incorporate kettlebell training into your current regimen. There is something for everyone.

Q: Are kettlebell exercises dangerous?

A: Only when done with poor form. However, any exercise is dangerous even pushups and lame machine exercises when poor form is used. People die every year from bench pressing. Thus far, there have been no deaths related to KB training yet. Of course, I am sure some idiot will change that statistic some day. Bottom line is most people will require in person instruction to maximize the benefits of kettlebell training safely. Kettlebell DVD’s while useful are not a replacement for in person instruction. That said, top strength trainer Bud Jeffries stated if you cannot learn how to use kettlbells from Mike Mahler’s Kettlebell Solution for Size and Strength DVD then you are in big trouble and should not bother weight training period!

Q: Is kettlebell training effective for fat loss?

A: Yes however pushing yourself away from the table more often and cutting krispy creme out of your diet is even more effective. Fat loss is 70% diet and 30% training. Unless you are a professional athlete where training is your job. Do not kid yourself into thinking that you train like a professional athlete unless you are one. Kettlebell training can be a very effective way to ramp up your metabolism. However, anyone that tells you that you can lose fat with kettlebell training and a crappy diet is doing you a disservice. For a kettlebell Fat Loss System

Q: Is Kettlebell training effective for building muscle?

A: What do barbells, dumbbells, and kettlebells all have in common? All three are forms of weight training. Thus, just as barbells and dumbbells are effective for building muscle, kettlebells are effective as well. That said, nothing takes the place of progressive weight training with barbells. Barbell squats, barbell deadlifts, Barbell Military Presses, and weighted dips are among the kings of muscle building. If your main goal is to build muscle then you are better off with barbells. If your have been training with barbells and dumbbells for a while and want a new stimulus then kettlebell training is a great fit. Also, kettlebells are great for building the shoulders, hamstrings, and arms. Kettlebells are not the best fit for quad development and of course calf development. A combination approach utilizing kettlebells and barbells is a very effective way to go. For a more info on KB Training for size and strength, go to: Kettlebell Solution for Size and Strength DVD. Finally if your testosterone and growth hormone levels are low then forget about putting on muscle. It is just not going to happen. Get some blood work done with your Doctor and see where you are at.

Q: I want to get stronger without getting bigger. Is kettlebell training for me?

A: Yes, this is one of the most popular benefits of kettlebell training. Women for example love kettlebell training as it helps them tone up and lose fat without over developing muscles. Truth be told, building muscle is not easy for men and especially women so that should be the least of your worries. Worrying about getting too big is like worrying about making too much money. That said, kettlebell training is very popular with members of the armed services, secret service, law enforcement community, and anyone else that wants functional strength that carries over to real world activities such as sitting on the coach and using the remote control Just kidding.

Q: Do women use kettlebells?

A: Only the smart ones Yes I work with women all of the time at my workshops and they love kettlebell training. Especially exercises such as swings, one-legged deadlifts, and The Windmill. Swings and One-legged deadlifts tighten up the glutes and hamstrings and the Windmill is great for the midsection. Women tend to believe the illusion that they will turn into “Arnold” just be looking at weights. Fortunately, top kettlebell instructors such as Lisa Shaffer of www.nofearfitness.com and Lauren Brooks of www.socaltrainer.com are perfect examples of the benefits of kettlebell training for women. Check out their sites today and get over the irrational fear once and for all that you will turn into “The Hulk” with weight training.

Q: Are kettlebells popular with athletes?

A: Many athletes are enjoying the benefits of kettlebell training. Some examples are MMA fighters Frank Shamrock, Frank Trigg, Bob Sapp, and Tait Fletcher. Many celebrities such as Chris Pontius (Movie Jackass) the band “Korn” and Harley Flannagen of “The Cro-mags” are also enjoying the benefits of kettebell training. Kettlebells are a natural fit for athletes and this trend will continue. For a great KB DVD for athletes, go to: Kettlebell Solutions for Speed and Explosive Strength

Q: Is kettlebell training a fit for martial artists?

A: It sure is and two of the top martial arts strength coaches Steve Cotter and Steve Maxwell are big fans of kettlebell training. No doubt their stamps of approval carry a lot of weight as both are highly respected members of the martial arts community. Make sure you check out Steve Cotter’s website at fullkontact.com for more info.

Q: Is kettlebell training great for lazy people?

A: Nope but watching TV and eating junk food is. When you are ready to take charge of your health think about getting some kettlebells and actually using them.

Q: If kettlebell training is so great how come they are not in every gym in the country?

A: Having worked for a major fitness club chain in the past, I can tell you first hand that the main goal of a fitness club is to make money and keep liability costs low. Thus the trend in most clubs is to have more machines and less free weights. While machines are not as effective as free weights, they are much easier to use and require minimal instruction. Thus, less of a need for highly skilled trainers. If a gym adds kettlebells they also have to pay to have their trainers educated in proper kettlebell instruction. They much rather spend money on their sales staff as most of the income health clubs generate are from membership sales. The potential client that has not signed up yet is often more important than the client that has already joined. Thus many gyms spend the majority of their income on attracting new members not getting results for existing members. Now there is nothing wrong with making money as that is an important goal for every business. Regardless, few gyms realize that they could make more money by providing exceptional offerings to their clients. Unfortunately, the clients that gyms prefer are the ones that sign up for a year and never show up. The ones that actually use the gym regularly are costly. No doubt a more progressive gyms could make a lot of money with kettlebell classes. Especially kettlebell classes targeted towards women. Finally, the last think a fitness club wants you to know is that you can get in great shape at home with a few kettlebells. You only need one or two kettlebells to get in great shape. Just about anyone can afford this and has room for a few bells that can easily go in a closet. However, very few people could afford to have expensive machines at home. Thus it s better to convince the client that he she needs expensive equipment to achieve his or her goals. Personally, you are better off in smaller gyms which focus more time on their clients.

Mike Mahler
mikemahler.com
Mike is well known as one of the leading experts on effective kettlebell training for size, strength, fat loss and conditioning. In addition to his highly in-demand workshops, Mike is the author of three best-selling kettlebell training DVD’s: The Kettlebell Solution for Fat Loss and Mental Toughness, The Kettlebell Solution For Size And Strength and Kettlebell Solutions For Speed And Explosive Strength, as well as two best-selling kettlebell training e-books: The Aggressive Strength Kettlebell Training Manual, The Aggressive Strength Solution for Incredible Kettlebell Training and The Aggressive Strength Solution for Size and Strength.

The following article is courtesy of Mike Mahler and gives you the low down on kettlebell weight training.

Kettlebell Training: Concepts And Benefits

Are you interested in burning fat, building muscle, or increasing strength and stamina? Then kettlebell training is a fit for you. If not, then stay on the couch and keep watching four hours of TV everyday while life passes you by.

“Stuck in a rut? Bust out of it in a big way with a kettlebell workout. This old-school piece of equipment is a throwback to the dawn of strength training; many of you may not be familiar with it. After a brief introduction to its physique -building values, we feel confident you’ll soon give kettlebells-style training a try.”
- Joe Weider, Editor of Muscle & Fitness Magazine

It is time to train like a man again (especially if you are a woman) and get back in touch with visceral impulse that has been locked away for years. No need to purchase a gym membership or spend $1000s on expensive equipment.  Two kettlebells are all that you need to increase muscular endurance, lose fat, and build size and strength. Kettlebells do not take up much space so you can train in your apartment, backyard, garage, or go outside and get some fresh air. Kettlebell training is a form of training that will not only improve the appearance of your physique, it will give you strength and mental toughness that you did not know was even possible. Is kettlebell training the be all end all of working out? No, it is simply a very effective way to train and enhance whatever program you are on.

What is a kettlebell? Glad that you asked. Imagine a black bowling ball with a suitcase handle on it and you have an idea of what a kettlebell looks like. A kettlebell is a big hunk of iron that comes in several sizes: 8lbs, 12lbs, 18lbs, 26lbs, 35lbs,44lbs, 53lbs, 70lbs, 80lbs, 88lbs, 97lbs and for super strong men and women 105lbs! You can do standard weight training exercises with kettlebells such as: bench presses, curls, and rows. However, the unique value of kettlebells is derived from ballistic (fast exercise) work such as: snatches, swings, cleans, and jerks. In addition, to giving your incredible muscular endurance when done in high repetitions, with a proper nutrition plan any excess fat that you have will melt off rapidly. Ballistic exercises are not the only exercises that you can benefit from, kettlebell exercises such as: the Turkish get-up, Bent Press, and Windmill will develop a rock-hard midsection and increase shoulder flexibility and stability. As a result many chiropractors are using kettlebells with their patients for rehab. If you are a man that wants to increase size and strength, try doing some of my favorite kettlebell exercises: Double Clean and Press, Double Front Squat, Renegade Row, Double Swing, and the Double Clean (Scroll down for more info). If you are a woman that wants to lose weight and tighten up your glutes, quads, abs, and arms, apply a steady diet of kettlebell training ballistic work with some low rep kettlebell training strength work and you are all set.

You may be thinking that you could do all of the above exercises with dumbbells. While this is true, anyone that has used both will tell you that kettlebells are much harder to handle and yes in this case, harder is much better. Kettlebell handles are much thicker than dumbbells and will give you a vice grip in no time. Also, the off centered weight of a kettlebell will force you to use more stabilizer muscles and work the targeted muscles through a longer range of motion. For combat athletes and anyone else that likes it tough, the ballistic shock of kettlebells teaches you how to absorb shock efficiently which is critical for combat sports such as: wrestling, MMA, football, and Hockey. The above reasons are why MMA fighters such as Frank Shamrock, BJ Penn, and Fedor enhance their workouts with kettlebells. Also, it is why top strength coaches such as Ethan Reeve and Louie Simmons recommend kettlebell training to their athletes. Athletes are not the only ones that are hooked on kettlebell training. Members of the entertainment world such as Chris Pontius of MTV’s JackAss and WildBoyz and Harley Flannagan, founder of the legendary NYC hardcore band “The Cro-Mags” have attended my kettlebell workshops and are ecstatic about Kettlebell training. Both Chris and Harley talk to everyone they know about the benefits of kettlebell training and you will as well after you attend one of my seminars.

Still skeptical? try the following experiment with a dumbbell. Take a dumbbell and try doing three sets of twenty one-arm swings (see description on next page). After you have done twenty swings with one arm, switch hands and do another twenty reps. Continue to go back and forth until you have done three sets of twenty reps. Now if you thought that was hard, imagine making that exercise several times harder with a kettlebell. Imagine how much fat your will burn and how your muscular endurance will go through the roof. No doubt about it, high rep kettlebell training is an aerobic workout and great alternative to stepping classes, spinning classes, and anything else that strips you of our manhood and makes you feel like a jack ass. If you feel like a jack ass when you do something, then it is probably something that you should avoid unless you are getting paid well Personally, I actually like to get results from my training and I am sure you do to. A balanced kettlebell training program combined with a solid worth ethic and healthy nutrition plan is a sure-fire recipe for success.

I have been training with kettlebells for over four years and I have never been in better shape. In addition to being lean and strong, my body has learned how to work as one unit. My muscular endurance and mental toughness have improved tremendously. Best of all, I do not have to go to the gym to get an incredible workout. Give kettlebells a shot for three months and I sincerely doubt that you will ever want to go back to barbell curls and leg raises. Once you have been infected with the power of kettlebell weight training, there is no going back. Take a look at the exercises below for more information.

Live Life Aggressively!

Mike Mahler
mikemahler.com
Mike is well known as one of the leading experts on effective kettlebell training for size, strength, fat loss and conditioning. In addition to his highly in-demand workshops, Mike is the author of three best-selling kettlebell training DVD’s: The Kettlebell Solution for Fat Loss and Mental Toughness, The Kettlebell Solution For Size And Strength and Kettlebell Solutions For Speed And Explosive Strength, as well as two best-selling kettlebell training e-books: The Aggressive Strength Kettlebell Training Manual, The Aggressive Strength Solution for Incredible Kettlebell Training and The Aggressive Strength Solution for Size and Strength.

Exercises For Shoulders Video by No Nonsense Muscle Building

Standing Dumbbell Lateral Raises

Stand with your feet shoulder width apart, and knees slightly bent. Keep your chest out, midsection firm, back straight. Holding a dumbbell in each hand, by your sides, with your palms facing your body and your elbows slightly bent raise the dumbbells up and outwards so the dumbbells are just above shoulder height, ensuring your palms are facing downwards. Now lower down slowly and repeat.

Standing Barbell Upright Rows

Stand with your feet shoulder width apart and knees slightly bent. Keep your back straight, chest out and midsection firm. Hold the bar in front of your thighs, with an overhand grip (palms facing your body) and your hands about 5-6 inches apart. Pull the bar up, keeping it close to your body, until it reaches your upper chest. Keep your elbows up (past shoulder height) and outwards. Lower the bar down slowly and repeat the exercise to complete your set.

Standing Barbell Military Press

Beginners: Perform this exercise without placing any weight plates on the bar.

Stand with your feet shoulder width apart, and knees slightly bent. Keep your chest out and midsection firm, good posture is vital. Have your hands on the barbell using an overhand grip, with your palms facing upwards and hands just past shoulder width apart. Start with the barbell at your upper chest / across the front of your shoulders. Push the bar up until your arms are fully extended then lower down slowly to starting position then repeat. You don’t need a lot of resistance or weight on your barbell – as you will see when performing the Military Press yourself. Lighter weights and good form is essential when learning this exercise. As you become more advanced with your weight training, and your strength increases, you can gradually increase the resistance of the weight plates.

Do not perform this exercise if you suffer from lower back problems.

Seated Barbell Military Press

Beginners: Perform this exercise without placing any weight plates on the bar.

Sit on the bench with the back pad raised high on an incline to support your back. Keep your chest out and midsection firm and have your lower back firmly placed into the raised back pad on the bench. Have your feet on the floor or on the foot pads on the bench. Have your hands on the barbell using an overhand grip, with your palms facing upwards and hands just past shoulder width apart. Start with the barbell at your upper chest / across the front of your shoulders. Push the bar up until your arms are fully extended then lower down slowly to starting position then repeat.

Standing Barbell Shrugs

Stand with your feet shoulder width apart, and knees slightly bent. Have your hands on the barbell using an overhand grip (palms facing your body) wider than shoulder width apart. The bar should be in front of your thighs, at arms length. Shrug or raise your shoulders up to the sides of your head. Then lower down and repeat. Keep the movement controlled throughout the exercise. Do not raise the bar then let it drop to starting position.

Dumbbell Upright Rows

Stand with your feet shoulder width apart, and knees slightly bent. Keep your chest out, midsection firm and back straight. Holding a dumbbell in each hand, with an overhand grip (your palms facing your body), and your dumbbells about 3 inches apart pull the dumbbells upwards, keeping them close to your body, until they nearly reach your upper chest. Keep your elbows up (past shoulder height) and outwards at the top of the movement. Now lower the dumbbells down slowly and repeat the exercise according to your workout.

Standing Dumbbell Shoulder Press

Stand with your feet shoulder width apart, and knees slightly bent. Keep your chest out, midsection firm and your back straight. Hold a dumbbell in each hand, with your palms facing forward and the dumbbells just above shoulder height. Your elbows should be bent and facing outwards. Now push up, in a slight arc type motion, so that your dumbbells are at arms length above your head with your elbows only slightly bent. Now lower down slowly and repeat.

Arnold Dumbbell Press

This exercise can be performed either standing up or seated. Sit on a bench with your feet flat on the floor. Keep your chest out and midsection firm. With a dumbbell in each hand have your arms bent with the palms of your hands facing towards you – dumbbells should start at upper chest / shoulder height. Push the dumbbells upwards, twisting your wrists so the dumbbells and your palms are facing front wards, until your arms are fully extended above your head. Lower the dumbbells down again rotating your wrists to starting position.

Machine Shoulder Press or Machine Military Press

Sit in the machine facing frontward. Place your feet firmly on the floor or on the foot pads so your back is pushed firmly into the back bench of the machine. Place your hands on the handles with your palms facing forwards. Push the handles up so that your arms are extended above your head. The handles should be at arms length. (Don’t jar your elbows by bouncing the handles at the top of the movement.) Lower the handles back down to starting position, don’t “clunk” the plates or weights on the machine. Keep the exercise smooth pushing the handles back up again before the weights touch. Repeat for required amount of reps

Seated Dumbbell Shoulder Press

Sit on a bench or chair with your feet flat on the floor. Keep your chest out and midsection firm, do not arch your back. Hold a dumbbell in each hand, with your palms facing forward and the dumbbells just above shoulder height. Your elbows should be bent and facing outwards. Now push up, in a slight arc type motion, so that your dumbbells are at arms length above your head with your elbows only slightly bent. Now lower down slowly and repeat.

Standing Dumbbell Front Shoulder Raises

Stand with your feet shoulder width apart, and knees slightly bent. Keep your chest out and midsection firm, back straight. Have a dumbbell, in each hand, at arms length with your palms facing your thighs and elbows slightly bent. Raise the dumbbells just past shoulder height then lower down slowly to starting position then repeat for the required amount of reps.

Seated Rear Lateral Raises

Sit on a bench or chair with your feet flat on the floor. Keep your chest out and midsection firm. Lean forward so your chest is nearly touching your lower thighs. Have a dumbbell in each hand and your arms extended in an arc position with your dumbbells behind your calves or ankles. Raise your arms up so your hands are in line with your shoulders. Squeeze, then lower your dumbbells back down to starting position. Repeat for required amount of reps.

Cable Upright Rows

Stand facing the cable machine. Have your feet shoulder width apart and knees slightly bent. Keep your chest out and midsection firm, back straight. Place a bar attachment on the bottom pulley. Using an overhand grip (palms facing your body) and your hands about 5-6 inches apart pull the bar up, keeping it close to your body, until it reaches your upper chest. Keep your elbows up (past shoulder height) and out. Lower down slowly and repeat the exercise until you have completed your reps.

© Mandy Gibbons
Virtual Fitness Trainer

Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons, Virtual Fitness Trainer, www.virtualfitnesstrainer.com.au and www.virtualfitnesstrainer.com disclaims any liability or loss in connection with the above program or advice given in this article.

Important Points – please read before performing the following exercises:

* If you have knee injuries, weak ankles, hip or lower back problems check with your doctor before performing your leg exercises.
* Beginners, keep your weights very light or use no weights at all.
* Please follow your doctors or physio’s recommendations if they have advised you to wear strapping.
* Some workouts call for “alternating lunges”. Lunge – left leg, Lunge – right leg, Lunge – left leg, Lunge – right leg back and forth to complete a set… however… When starting out with Lunges (if you find it hard to balance or it puts too much pressure on your knee), rather than alternating between the left to the right leg within the one set, keep your lunge stride stance and lower yourself into the lunge and up again until you’ve completed your set. Then return to standing position and repeat the same on the other leg. Example: Complete 12 lunges – left leg then complete 12 lunges – right leg
* When lunging your front heal should remain on the floor and your back heel raises as you bend your back leg.

Lunges – without weights

This is great for beginners who are new to performing Lunges. Once you are comfortable with lunging you can increase your intensity by using dumbbells or a barbell.

Place your hands on your hips or by your sides. Stand with your feet together. Keep your chest out and midsection firm, do not arch your back. Step forward with a large stride – but not too far. Bend both your knees as you lower your body downwards. Your front leg should be at a 90 degree angle eg… ankle, shin and knee should remain in line with each other and your upper thigh parallel with the floor. Your back knee should be nearly touching the floor. Hold for a pause then raise yourself back up controlling the movement and ensuring that your upper body isn’t learning forward. Repeat the exercise to complete the required amount of reps as per your program. Swap and perform your lunges on the opposite leg.

Lunges

Stand with your feet together. Keep your chest out and midsection firm, do not arch your back. Holding a dumbbell in each hand, by your sides, palms facing inwards towards your outer thighs, step forward with a large stride – not too far. Bend both your knees as you lower your body downwards. Your front leg should be at a 90 degree angle eg… ankle, shin and knee should remain in line with each other and your upper thigh parallel with the floor. Your back knee should be nearly touching the floor. Hold for a pause then raise yourself back up controlling the movement and ensuring that your upper body isn’t learning forward. Do not swing your dumbbells around, keep them down by your sides, at arms length. After you have performed the required amount of reps on that leg, swap to the other leg.

Walking Lunges – without weights

The best way to perform this exercise is by performing Walking Lunges from one end of a large room to the other – so you can fit at least 10 -12 in at a time. I do them in my driveway or down in the hallway of my home if I am not at the gym. Expect to have sore leg and butt muscles when you have completed these! They are very effective.

Do not perform this exercise unless you are experienced in lunging. Walking lunges are high in intensity and need some practice to achieve good form. They are a great exercise for shaping your butt and thighs.

Stand with your feet together. Keep your chest out and your midsection firm, do not arch your back. Place your hands on your hips or by your sides. Step forward with a large stride. Bend both your knees as you lower your body downwards. Your front leg should be at a 90 degree angle eg… ankle, shin and knee should remain in line with each other and your upper thigh parallel with the floor. Your back knee should be nearly touching the floor. As you are pushing up and virtually at the top of your lunge step forward with the other leg repeating the lunge movement with the opposite leg. Continue with this sequence, alternating from one leg to the other until you have finished the required amount of reps. Keep yourself steady throughout the exercise. DO NOT allow your knees to go beyond your toes. I can’t tell you how important good technique with this exercise. If you can only perform 8 quality lunges then just do that to start with. Gradually build up the reps as your balance improves and you become accustomed to this exercise.

Walking Lunges

Stand with your feet together. Keep your chest out and your midsection firm, do not arch your back. Place your hands on your hips or by your sides. Step forward with a large stride. Bend both your knees as you lower your body downwards. Your front leg should be at a 90 degree angle eg… ankle, shin and knee should remain in line with each other and your upper thigh parallel with the floor. Your back knee should be nearly touching the floor. As you are pushing up and virtually at the top of your lunge step forward with the other leg repeating the lunge movement with the opposite leg. Continue with this sequence, alternating from one leg to the other until you have finished the required amount of reps. Keep yourself steady throughout the exercise. DO NOT allow your knees to go beyond your toes.

Lunges with Smith Machine

If you have a look at the sides of the smith machine you will see large hooks either side which latch onto the frame work / rack. To unlatch the bar you slightly lift the bar and either roll it either forward or backward (depending on how the machine is set up) until the hook is free from the frame. These bars are normally quite heavy so be careful. Adjust the bar to shoulder height making sure there is no weight on the bar, what so ever, when adjusting it. When the bar is in the correct position, and you have re-latched it stand underneath the bar so it is resting across your shoulders.

Stand with your feet together, keep your chest out, your midsection firm and head facing front wards. Have the bar behind your neck resting across your shoulders. Your hands should be wider than shoulder width apart so that you can control the weight of the bar. Step forward with a large stride – not too far. Bend both your knees as you lower your body downwards. Your front leg should be at a 90 degree angle eg… ankle, shin and knee should remain in line with each other and your upper thigh parallel with the floor. Your back knee should be nearly touching the floor. Hold for a pause then raise yourself back up controlling the movement. Repeat this until you have completed your reps. At the end of your set latch the bar back onto the frame. Then swap legs.

Reverse Lunges

Reverse lunges can be performed with barbells or dumbbells but I would recommend you not using any of these until you are well practised at performing this exercise with no weights at all. Don’t worry, you will still feel it working.

Stand with your feet together. Keep your chest out and your midsection firm, do not arch your back. Place your hands on your hips or by your sides. Here’s where it changes………..

Step backward with a large stride with your left leg. Bend both your knees as you lower your body downwards. Your right leg (or front leg) should be at a 90 degree angle eg… ankle, shin and knee should remain in line with each other and your upper thigh parallel with the floor. Your back knee should be nearly touching the floor. Hold for a pause then raise yourself back up controlling the movement and ensuring that your upper body isn’t learning forward. After you have performed the required amount of reps on that leg, swap to the other leg performing the exericise again stepping back with your right leg. Take your time and keep yourself sturdy.

Note: If you have knee problems don’t do this exercise.

Continuous Lunges with Barbell

Stand with your feet together, keep your chest out, your midsection firm and head facing front wards. Have the barbell behind your neck resting across your shoulders. Your hands should be wider than shoulder width apart so that you can keep the barbell steady. Step forward with a large stride – not too far. Bend both your knees as you lower your body downwards. Your front leg should be at a 90 degree angle eg… ankle, shin and knee should remain in line with each other and your upper thigh parallel with the floor. Your back knee should be nearly touching the floor. Hold for a pause then raise yourself back up controlling the movement and ensuring that your upper body isn’t learning forward. Repeat the exercise to complete the required amount of reps as per your program. Swap and perform your lunges on the opposite leg.

Alternating Leg Lunges from Step

Lunges from Step – without weights for beginners
Stand with your feet together. Keep your chest out and your midsection firm, do not arch your back. Place your hands on your hips or by your sides.

Step forward with a large stride – not too far – with your front foot onto the step (eg. an aerobics step). Bend both your knees as you lower your body downwards. Your front leg should be at a 90 degree angle eg… ankle, shin and knee should remain in line with each other and your upper thigh parallel with the floor. Your back knee should be bent. Hold for a pause then raise yourself back up controlling the movement and ensuring that your upper body isn’t learning forward back to standing position – with your legs together. Repeat exercise stepping forward with the opposite leg. Keep yourself steady throughout the exercise. Continue to alternate from one leg to the other for the required amount of reps.

Option: See the “important points” in regards to “alternating”.

Alternating Leg Lunges

Stand with your feet together. Keep your chest out and midsection firm, do not arch your back. Holding a dumbbell in each hand, by your sides, palms facing inwards towards your outer thighs, step forward with a large stride – not too far. Bend both your knees as you lower your body downwards. Your front leg should be at a 90 degree angle eg… ankle, shin and knee should remain in line with each other and your upper thigh parallel with the floor. Your back knee should be nearly touching the floor. Hold for a pause then raise yourself back up controlling the movement and ensuring that your upper body isn’t learning forward. Do not swing your dumbbells around, keep them down by your sides, at arms length. After you have performed the required amount of reps on that leg, swap to the other leg. Continue to alternate from one leg to the other for required amount of reps.

Option: See the “important points” in regards to “alternating”.

Important Points – please read before performing the following exercises:

* If you have knee injuries, weak ankles, hip or lower back problems check with your doctor before performing your leg exercises.
* Beginners, keep your weights very light or use no weights at all.
* Please follow your doctors or physio’s recommendations if they have advised you to wear strapping.
* When lowering yourself down into the squat position lean into your heals.
* Squeeze your butt and thighs to bring you back up to standing position and NEVER lock your knees out.

Squats – without weights Beginners

Perform your squats with no weights until you are used to squatting correctly.

Stand with your legs shoulder width apart. Have your arms outstretched in front of you or folded across your chest. Keep your chest out, your midsection firm and head facing frontwards. Now squat as if you were going to sit down, leaning into your heels, until your thighs are parallel to the floor. Make sure your knees remain behind your toes. (eg. if you imagine a straight line from your toes up to head height, your knees should not go beyond this line). Then using your thighs and butt muscles “squeeze” pushing yourself back up again.

You may like to put a chair behind you so when you squat your backside can touch the chair slightly. Make sure you don’t lift your toes too high up off the floor when leaning back into your squat as you will fall backwards. You can also put some small flat weight plates or a plank of wood 3/4’s inch thick (from an old shelf) under your heels for support, so you don’t feel like you are going to fall backwards. Just take it slow and steady. Return back to starting position and repeat the exercise until you have completed your required repetitions.

Half Squats

These squats are also great for beginners – especially if you’re not able to squat as deep as the above instructions.

Stand with your legs shoulder width apart. Have your arms outstretched in front of you or folded across your chest. Keep your chest out, your midsection firm and head facing front wards. Rather than lowering yourself for the full movement stop half way down, pause, then using your butt squeeze yourself back up.
Make sure you lean into your heels so you don’t hurt your knees. Repeat the exercise until you have completed your set.

Wide Stance Squats

Stand with your legs wide apart. Have your toes pointed outwards. Have your arms outstretched in front of you or folded across your chest. Keep your chest out, your midsection firm and head facing front wards. Now bending your knees squat leaning into your heels. Squat as low as you can, depending on your flexibility. Push yourself back up again squeezing your butt and inner thighs. Make sure you don’t lift your toes up off the floor. Just take it slow and steady. Return back to starting position and repeat the exercise until you have completed your reps.

Wide Stance Squats with Barbell

Stand with your legs and feet wide apart. Have your toes pointed outwards. Keep your chest out, your midsection firm and head facing front wards. Place the barbell behind your neck, across your shoulders. Your hands should be wider than shoulder width apart so that you can keep the barbell steady. Now bending your knees squat leaning into your heels until your thighs are parallel to the floor, depending on your flexibility. Push yourself back up again squeezing your butt and inner thighs. Make sure you don’t lift your toes up off the floor. Just take it slow and steady. Return back to starting position and repeat exercise. You may also want to use an old towel to pad the back of your neck when squatting with a barbell. Fold the towel up so it looks a thick strip then place it accross your shoulders where the barbell rests.

If you perform barbell squats regulalry you may want to invest in a barbell pad. It’s foam padding that fits around the barbell that fastens with velcro.

Squats with Barbell

Stand with your legs shoulder width apart. Keep your chest out, your midsection firm and head facing front wards. Have the barbell across your shoulders, behind your neck. Your hands should be wider than shoulder width apart so that you can keep the barbell steady. Now squat down until your thighs are parallel to the floor. Then using your thighs and butt push yourself back up again. Return to starting position and repeat the exercise. Good form is very important with squats.

Squats with Dumbbells

Stand with your legs shoulder width apart. Place a dumbbell in each hand at arms length by your sides with your palms facing inwards towards your outer thighs. Keep your chest out, your midsection firm and head facing frontwards. Now squat leaning into your heels, until your upper thighs are parallel to the floor (or before – depending on your flexbility). Then using your thighs and butt push yourself back up again. Make sure you don’t lift your toes up off the floor.

Narrow Stance Squats with Dumbbells

Stand with your legs narrower than shoulder width apart with your toes pointed front wards. Place a dumbbell in each hand at arms length by your sides with your palms facing inwards towards your outer thighs. Keep your chest out, your midsection firm and head facing front wards. Depending on your flexibility you can lower yourself to just beyond a half squat. Then using your thighs and butt push yourself back up to starting position. Make sure you don’t lift your toes up off the floor and don’t allow your knees to move beyond your toes.

Narrow stance squats, due to your knees pushing forward, are not for everyone. So strict form is vital. I would recommend checking with your doctor, physio, or experienced and appropriately qualified trainer before performing them.

Wide Stance Squats (Plie Squats) with a Dumbbell

Stand with your legs and feet wide apart. Have your toes pointed outwards. Keep your chest out, your midsection firm and head facing front wards. Holding one end of a dumbbell with both hands allow your arms to dangle down in front of you (in a controlled manner, don’t let your arms just hang). Make sure your back is straight and don’t lean too far forward. Now bending your knees squat leaning into your heels as low as you can, depending on your flexibility. Push yourself back up again squeezing your butt and inner thighs. Make sure you don’t lift your toes up off the floor.

Squat using the Smith Machine

First off, make sure there is no weight on the bar. If you have a look at the sides of the machine you will see large hooks either side which latch onto the frame work / rack. To unlatch the bar you slightly lift the bar and either roll it either forward or backward (depending on how the machine is set up) until the hook is free from the frame. These bars are normally quite heavy so be careful. Adjust the bar to shoulder height. When the bar is in the correct position, and you have re-latched it stand underneath the bar so it is behind your neck and resting across your shoulders. Have your feet about shoulder width apart. Keep your chest out and midsection firm. Now unlatch the bar lowering your body so that your thighs are parallel with the floor, and you are leaning into your heels. Squeezing your butt and thighs raise yourself back up to standing position. Repeat this until you have completed your reps. At the end of your set latch the bar back onto the frame. Once you have become accustomed to using the Smith Machine for squats you may start gradually adding weight plates. Because the bar is heavy it’s always safe to start without any weight when you’re a “Smith Machine” beginner.

You can vary your squat using wide and narrow stance using the Smith Machine.

Explosive Squats – Advanced Squats

Starting Out – New to this exercise : Have your arms outstretched in front of you.
Medium to Advanced only!: Place a dumbbell in each hand at arms length by your sides with your palms facing inwards towards your outer thighs. Or have the barbell across your shoulders, behind your neck. Your hands should be wider than shoulder width apart so that you can keep the barbell steady.

Stand with your legs about shoulder width apart. Keep your chest out, your midsection firm and head facing front wards. Now squat leaning into your heels, until your thighs are just slightly lower than parallel to the floor. Using your thighs and butt push yourself back up again, increasing the speed of this movement as you raise yourself back up to starting position. In other words you squat down slowly but raise your self up slightly faster. Make sure you don’t lift your toes up off the floor. Concentrate on controlling your movement throughout the exercises as good technique is essential for this exercise.

© Mandy Gibbons
Virtual Fitness Trainer

Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons, Virtual Fitness Trainer, www.virtualfitnesstrainer.com.au and www.virtualfitnesstrainer.com disclaims any liability or loss in connection with the above program or advice given in this article.

Exercises For Beginners Video by Turbulence Training

Leg Extensions Using a Chair

Seated on a chair or a bench, facing front wards, have your legs bent and feet flat on the floor facing frontwards. Keep your chest out, midsection firm and back straight. (Don’t push your upper back into the back of the chair as it will cause your back to curve). Keep your knees in line with your ankles and feet. Holding lightly onto the sides of the bench or chair extend your right leg out in front of you until it is straight (but don’t lock out your knee), squeezing your quad muscles as you raise your lower leg. Your right foot should be flexed a little so that your toes point to the ceiling when your leg is fully extended. Now bend your knee lowering your lower leg back to starting position. Keep this movement continuous without touching the floor with your foot until you have completed the required amount of sets. Then place your right foot on the floor and follow the same instructions for the left leg. You should feel a burn in the front of your thighs.

Standing Hamstring Contraction with Chair

Neutral position: Standing behind a chair that is stable and secure with both of your hands on the top of the chair back.

Curl your right leg up behind you towards your butt. (Using a count of 2) While at the same time squeezing your butt and your hamstring (back of your upper thigh). Hold this position for a count of 4. Then return to Neutral position using a count of 2. Now swap sides curling your left leg up behind you (Using a count of 2) holding this position for a count of 4. Then return to Neutral position using a count of 2.

Leg Curls on the Floor

Lie face down on the floor with your legs straight. You may like to fold a towel up and place it under your stomach to support your lower back. Leaning on your forearms, have your hands facing front wards, curl your right leg up towards your backside. Squeeze your backside then lower your leg down. Keep this movement continuous without touching the floor with your foot until you have completed the required amount of sets. Keep your foot soft throughout the movement. Then swap legs.

Wall Push-Ups

Stand facing the wall with both palms on the wall – about 12 to 15 inches away from the wall. Have your feet together and palms flat against the wall at shoulder height and shoulder width apart. Lower yourself against the wall, bending your elbows. Then push away from the wall by straightening your elbows. While performing this movement keep your palms on the wall at all times and your feet flat on the floor.

© Mandy Gibbons
Virtual Fitness Trainer

Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons, Virtual Fitness Trainer, www.virtualfitnesstrainer.com.au and www.virtualfitnesstrainer.com disclaims any liability or loss in connection with the above program or advice given in this article.

Push-ups

Lie face down with your chest on the floor and your legs extended behind you with your feet together. Place your hands wider than shoulder with apart and level with your chest, so that your elbows are pointing outwards and your hands are flat on the floor. Keep your elbows in line with your wrists and hands so they form a “right angle”.

With your face looking at the floor, keeping your midsection firm, straighten your arms so that you push your body up and away from the floor. Hold for a count of “1″, then bending your arms again lower yourself back down until your chest slightly touches the floor, ensuring your don’t let your hips sag. Then straighten your arms again pushing your body up from the floor – continue with this sequence for the required amount of reps.

Push ups from your knees

Lie face down with your chest on the floor with your knees bent and your lower legs and feet pointed towards your butt. Place your hands wider than shoulder with apart and level with your chest, so that your elbows are pointing outwards and your hands are flat on the floor. Keep your elbows in line with your wrists and hands so they form a “right angle”.

With your face looking at the floor, keeping your midsection firm, straighten your arms so that you push your upper body and thighs up and away from the floor. Hold for a count of “1″, then bending your arms again lower yourself back down until your chest slightly touches the floor, ensuring your don’t let your hips sag. Then straighten your arms again pushing your body up from the floor – continue with this sequence for the required amount of reps.

Jumping Jacks

Starting position…Stand up straight keeping your knees soft, not locked out, and your arms slightly bent by your sides. Have your chest out and your midsection firm.

Jump up “spread eagled“, so to speak. Raise your arms, keeping them slightly bent, out to the sides and upwards as you jump, have your legs wide apart. Lowering your arms and legs land back at at starting position making sure that you keep your knees soft – to prevent jarring of your joints and back. Repeat the exercise until you have completed your set.

Push-Up Burpees

Start in pushup postition. Perform a push-up with your legs extended out behind you and your hands about shoulder width apart, fingers facing forwards. Now drive your legs up underneath you so that you’re in a squat position with your arms either sides of your legs and your fingertips touching the floor. Now jump up as high as you can, keeping your knees bent slightly then land back in squat position. Drive both your legs back behind you again. Repeat sequence.

Correct form is important with this exercise as you need to keep the movements flowing and continuous. As soon as you have completed a rep then continue straight onto the next rep. As soon as you feel the correct technique drop off stop immediately. Correct form is essential. Better to get three or four top notch reps out than 10 terrible sloppy reps that can put you at risk of injury.

© Mandy Gibbons
Virtual Fitness Trainer

Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons, Virtual Fitness Trainer, www.virtualfitnesstrainer.com.au and www.virtualfitnesstrainer.com disclaims any liability or loss in connection with the above program or advice given in this article.

Triceps Exercises Video by No Nonsense Muscle Building

Close Grip Barbell Tricep Presses

Lying flat on a bench make sure your back is securely on the padding and your feet are flat on the floor. Start with your arms extended directly above your chest, using a narrow overhand grip on your barbell – about 7-8 inches apart – bend your elbows and slowly lower the barbell downwards until it nearly touches your chest. Push the barbell back up to starting position. Repeat the exercise to complete your required reps and sets.

Lying Decline EZ Bar Extensions

Lying flat on a decline bench make sure your back is securely on the padding. Using an EZ Bar, have a narrow overhand-grip. Start with your arms extended directly above your chest, bending your elbows, lower the bar down, keeping your elbows pivoted, until the bar nearly touches your forehead. Push the barbell back up to starting position. Repeat the exercise to complete your required reps and sets.

Close Grip Barbell Tricep Presses with Smith Machine

Position a flat bench underneath the Smith Machine. Lie flat on your back making sure your back is securely on the bench. Have a narrow overhand grip on the barbell, with your hands about 7-8 inches apart. If you have a look at the sides of the machine you will see large hooks, either side, which latch onto the frame work / rack. To unlatch the bar you slightly lift the bar and roll it forward (depending on how the machine is set up) until the hook is free from the frame. These bars are normally quite heavy so be careful. Now push the bar up until your arms are fully extended, but do not lock out your elbows. Then lower the bar down slowly until it nearly touches your chest. Repeat this movement until you have completed the required reps. At the end of the set re-latch or re-hook the barbell onto the frame work again.

Lying Overhead Cable Extensions

Get a training buddy to help you with this one. Use a bar attachment on the bottom pulley of the cable machine. Then move a flat bench up to the cable machine. Lie flat on your back with the top of your head facing the cable machine. Have your friend pull the bar up to you so you can position your hands on the bar, using an overhand grip. Start with the bar just above your forehead, with your forearms bent back so your elbows are pointing upwards. Now push the bar up extending your arms so they are virtually straight, keeping your elbows pivoted in the one position and squeezing your tricep muscles. Lower the bar back down again to starting position. Repeat the exercise to complete your set. Reduce your weights / resistance when performing this exercise.

1 Arm Pronated Dumbbell Extensions (Lying on bench)

Lying flat on a bench make sure your back is securely on the padding and your feet are flat on the floor. Place a dumbbell in your right hand (using an overhand grip – palms facing frontwards) with your right arm extended up directly above your chest. Have your left hand resting on your stomach (or you can place your left hand gently on your right bicep to support your right arm). Now lower the dumbbell down towards your left shoulder, keeping your right elbow pivoted, and then raise it back to starting position. Complete your reps and then swap sides, performing the dumbbell extension with your left arm. Note: go light with this exercise, reducing your weights to ensure you perform the exercise correctly.

Standing Dumbbell Extension

Stand with your feet shoulder width apart, and knees slightly bent. Keep your chest out and midsection firm and back straight. Holding a dumbbell in both hands, having both palms of your hands clasping one end of the dumbbell. With your arms extended above your head, palms facing up, and keeping your elbows slightly bent, lower the dumbbell down behind your head. Then push the dumbbell back up to starting point – ensuring you keep your elbows pivoted in the one position throughout the movement. Repeat the exercise to complete the required reps for your set. This exercise can also be performed seated on a bench.

Seated Single Arm Overhead Dumbbell Extension

You can perform the exercise either seated or standing. Sit on a bench with your back straight, midsection firm, and feet flat on the floor. Place a dumbbell in your right hand holding it above your head with your arm fully extended. Have your left hand down by your side or resting accross the front of your chest. Now lower the dumbbell down behind your head. Make sure you keep your elbow pivoted in the one position do not swing it back and forth. Raise the dumbbell back up and repeat the exercise. At the end of the set swap arms. Perform exercise for the required amount of reps alternating arms between sets.

Bent Over Dumbbell Triceps Kickbacks

Stand along side a flat bench. Place your right knee on the bench, lean forward and place your right hand on the bench to help stabalise you. Left foot on the floor. Keep your back straight, midsection firm. With a dumbbell in your left hand, bend your left arm and bring your elbow up to your side so your elbow is in line with your back or slightly higher. Keeping your elbow pivoted at that point extend your forearm out behind you until your left arm is nearly straight (don’t lock your elbows out). Squeeze your triceps at the top of the movement then lower your dumbbells to starting position. Once again, remembering to keep your elbows pivoted in the same position. Repeat for required amount of reps.

Rope Tricep Pushdowns

Stand facing the cable machine, have your knees slightly bent. Lean forward slightly, keeping your midsection firm, chest out. Use a rope attachment on the top pulley. Grasp the rope with each hand, ensuring your palms are facing each other. Start with your elbows at your waist and your hands on the rope attachment around chest height, keep your head facing frontwards. Pull the rope down toward your thighs, keeping your elbows pivoted at your waistline, until your arms are nearly straight. Slowly return the rope back to starting position and repeat exercise.

Cable Tricep Pressdown

Stand facing the cable machine, have your knees slightly bent. Lean forward slightly, keeping your midsection firm, chest out. Using a bar attachment on the top pulley have an overhand grip. Have your hands about 8-10 inches apart. Start with your elbows at your waist and the bar level with your chest, keep your head facing frontwards. Push the bar downwards toward your thighs, keeping your elbows pivoted at your waistline, until your and arms are nearly straight. Slowly return the bar back to starting position and repeat the exercise. Keep it smooth and don’t “clunk” the weight plates. Repeat for the required amount of reps.

Single Arm Across the Body Cable Tricep Extension

Stand next to the cable machine, facing frontwards with the right side of your body next to and facing the pulleys. Have your feet shoulder width apart, knees slightly bent, midsection firm and your back straight. Using a handle attachment on the top pulley, have your right hand on your hip and your left hand holding the handle attachment near your right shoulder (palm facing your body). Keeping your left elbow pivoted on the left side of your body pull the handle downwards across your body past your left thigh. Squeeze your tricep muscle then slowly return the handle attachment back your right shoulder repeating the exercise until you have completed the set. Then swap arms. This is exercise will take some getting used to so make sure you use light weights, or even no weights at all, until you have perfected this movement. Use your “core” muscles to help stabalise you when performing this exercise.

Bench Tricep Dips

Sitting on a bench, have your legs extended out in front of you, knees slightly bent. Make sure your body is stable and your chest is out, keeping your midsection firm throughout the movement. Have your hands either side of your backside – with your fingers facing frontwards – holding onto the sides of the bench. Place your backside to the edge of the bench, making sure the bench is secure and won’t slip out from under you. Now lift yourself off the bench, bending your elbows, lowering your body downwards – your elbows should not exceed the height of your shoulders. Push back up and lower your self down again. Do this for the required amount of reps. If you suffer from wrist and shoulder problems avoid this exercise.

© Mandy Gibbons
Virtual Fitness Trainer

Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons, Virtual Fitness Trainer, www.virtualfitnesstrainer.com.au and www.virtualfitnesstrainer.com disclaims any liability or loss in connection with the above program or advice given in this article.

Bodyweight Exercises For Chest Video by Turbulence Training

Barbell Bench Press

Lie flat on your back on a flat bench. If your feet don’t touch the floor (Your feet should be flat on the floor) adjust the bench to suit. Using a wide grip on your barbell (slightly wider than shoulder width apart) start with the barbell at arms length above your chest. Lower the barbell down to your middle chest (but not touching your chest). Push the barbell back up to starting position. Make sure you control the movement throughout the exercise. Repeat until you have completed your set.

Note: Beginners use a barbell with no added resistance (no weight plates) to ensure you’ve got the technique correct. Once you’ve conquered this you can gradually start adding resistance. Don’t forget to exhale as you push the barbell upwards.

Incline Bench Press

Seat yourself on the incline bench – which should be at a 30 degree angle. Your feet should be flat on the floor and your lower back flat and secure on the bench. Using a wide grip on your barbell (just past shoulder width apart), start with the bar at arms lenth above your upper chest. Lower the barbell down to your upper chest (but not touching your chest). Push the barbell back up to starting position. Make sure you control the movement throughout the exercise. Repeat until you have completed your set.

Note: Even if you bench press a hefty weight normally make sure you drop the resistance down for the Incline Bench Press. Most folk — especially when starting out – will find that they won’t be able to bench press the same resistance as the flat bench press. So play it safe. And train wisely. Beginners use a barbell with no added resistance (no weight plates) to ensure you’ve got the technique correct. Once you’ve conquered this you can gradually start adding resistance. Don’t forget to exhale as you push the barbell upwards.

Smith Machine Bench Press

Place a bench under the smith machine. Lie flat on your back on the bench with your feet touching the floor. If your feet don’t touch the floor, adjust the bench to suit.

If you have a look at the sides of the machine you will see large hooks either side which latch onto the frame work / rack. To unlatch the bar you slightly lift the bar and roll it forward until the hook is free from the frame. These bars are normally quite heavy so be careful. Start off using no weight plates – just the bar itself – until you get the movement correct.

Using a grip on the bar that’s slightly wider than shoulder width apart unlatch the bar and lower it down until it nearly touches your chest. Push the bar back up to starting position and repeat to complete your set. Then re-latch the bar at the end of the set.

Lying Dumbbell Flyes

You will need a flat bench and dumbells for this exercise. With a dumbbell in each hand, start from a seated position holding the dummbells at your waist. Carefully lie down on your back on a flat bench.

Start with the dumbbells directly above your chest, so they are at arms length. Your palms should be facing each other and your elbows slightly bent. Keeping your arms slightly bent throughout the exercise, lower the dumbbells out to your sides (in an arc type motion) until you feel a stretch across your chest. Your biceps should be lower than your chest when you feel the “stretch”. Slowly return your dumbbells to starting position. Exhale as you do this. Repeat this exercise until you have completed your set.

Note: if you’re using heavy weights – ask a training buddy to carefully pass the dumbbells to you while you’re lying down on the bench.

Dumbbell Chest Press

With a dumbbell in each hand, start from a seated position holding the dummbells at your waist. Carefully lie down on your back on a flat bench.

Lying on a flat bench, start with your dumbbells directly above your chest, at arms length with the sides of the dumbbells together. Have our palms facing fowards and your elbows slightly bent. Lower the dumbells down to the sides of your chest so that your arms are bent at a 90 degree angle. Return to starting position. Repeat the exercise until you have completed your set.

Note: if you’re using heavy weights – ask a training buddy to carefully pass the dumbbells to you while you’re lying down on the bench.

Seated Machine Bench Press

Seated in the machine with your back firmly against the back pad and your backside on the lower pad, keep your feet either on the floor (or on the foot pedals provided on the machine). Place your hands on the handgrips that are level with your chest (there are normally two to choose from). You can also adjust your seat up or down underneath the pad you are sitting on. Now push the handgrips forward so that your arms are nearly fully extended. Now bring the handgrips nearly all the way back to starting position then push them forward again repeating the exercise until you have completed your set. Keep the movement controlled.

Pec Deck Fly or Pec Deck Butterfly

Seated in the Pec Deck machine with your back firm against the back pad and your backside on the lower pad, keep your feet either on the floor or on the foot pedals provided on the machine. You may need to adjust the seat to suit your height. Place your forearms behind the pads, which should be directly to the sides of your chest. With your chest out push the pads around in an arc position so they meet together in front of you. Return the pads nearly all the way back to starting position then push the pads back around in front of you again. When you have completed the required amount of reps for your set you can return the pads all the way back and rest before starting on the next set.

Cable Crossovers

Stand in between two cables. Use the handle attachments, one on each cable, on the top pulley. Standing facing frontward, take a small step forward so you’ve got one foot in front of the other to help stabalise you through the exercise. With a cable either side of you, grasp a handle in each hand. Bend slightly forward with your upper body, keeping your chest out and midsection stable. Pull the handles together so they meet and cross over slightly in front of your pelvis. Slowly return and control the handles back to starting position then repeat the exercise again without having the weight plates touching or clunking. Repeat this exercise until you have completed your set.

© Mandy Gibbons
Virtual Fitness Trainer

Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons, Virtual Fitness Trainer, www.virtualfitnesstrainer.com.au and www.virtualfitnesstrainer.com disclaims any liability or loss in connection with the above program or advice given in this article.