Exercises

For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and whi...

Bench Press - Powerlifting

Begin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch you...

Bench Press with Chains

Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar. Lying on the...

Board Press

Begin by lying on the bench, getting your head beyond the bar if possible. One to five boards, made out of 2x6's, can...

Body Tricep Press

Position a bar in a rack at chest height. Standing, take a shoulder width grip on the bar and step a yard or two back...

Body-Up

Assume a plank position on the ground. You should be supporting your bodyweight on your toes and forearms, keeping yo...

Cable Incline Triceps Extension

Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it. Grasp the st...

Cable Lying Triceps Extension

Lie on a flat bench and grasp the straight bar attachment of a low pulley with a narrow overhand grip. Tip: The easie...

Cable One Arm Tricep Extension

With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms fac...

Cable Rope Overhead Triceps Extension

Attach a rope to the bottom pulley of the pulley machine. Grasping the rope with both hands, extend your arms with yo...

Chain Handle Extension

other triceps

You will need two cable handle attachments and a flat bench, as well as chains, for this exercise. Clip the middle of...

Close-Grip Barbell Bench Press

Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight...

Close-Grip Dumbbell Press

dumbbell triceps

Place a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the benc...

Close-Grip EZ-Bar Press

e-z curl bar triceps

Lie on a flat bench with an EZ bar loaded to an appropriate weight. Using a narrow grip lift the bar and hold it stra...

Close-Grip Push Up off of a Dumbbell

Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep you...

Decline Close-Grip Bench To Skull Crusher

Secure your legs at the end of the decline bench and slowly lay down on the bench. Using a close grip (a grip that is...

Decline Dumbbell Triceps Extension

dumbbell triceps

Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The...

Decline EZ Bar Triceps Extension