Exercise Form

Bench Press- Lie back on a flat bench holding the bar with your hands shoulder width apart. With your feet flat on the floor lift the barbell out of the rack and slowly lower till it softly touches your chest. Then squeeze your chest and drive the bar back up to the starting position. This counts as one rep.

Seated Smith Machine Shoulder Press- Start by finding an adjustable bench and lifting the back up but not to 90 degrees, you want to be leaning back ever so slightly. Adjust the bar so it is around eye level and about a few inches in front of your face. Make sure you grip the bar with your hands around shoulder width apart and then press the bar overhead by extending the elbows and contracting your shoulders. Slowly lower the bar back down in front of your face trying to get the bar close to your shoulders.

Incline Dumbbell Chest Press- Start by getting an adjustable bench and setting it to about a 30-45 degree incline. Then get a dumbbell in each hand and slowly sit on the bench, with the dumbbells resting on your knees. When you are ready flick the dumbbells up one by one in quick succession and lay back on the bench. Quickly after push the dumbbells straight up without locking your arms at the top. Making sure you arms are in line with your chest slowly lower the weights down each side of your chest.

Lateral Raises- Start by picking up a weight in each hand. Stand tall with your arms by your side, palms facing your body and raise the weights away from your body until your arms are parallel with the floor. Then slowly lower your arms back to the starting position. this counts as one rep.

Cable Chest Fly- Set the cable pully machine so the cables are level with your shoulders and attach a single handle pulley to each one. Grab a handle in each hand and take a step forward so you are in front of the machine with one leg in front of the other for support. Then pull the handle so they end up in front of your chest with your palms facing each other, then slowly release until the handles are back in line with your chest.

Dumbbell Shrugs- Get a dumbbell in each hand and stand tall with your arms by your side and palms facing your body. Then simply shrug your shoulders really squeezing at the top, before realising and returning your shoulders to their starting position.

Incline Bicep Curls- Start by getting an adjustable bench and lifting the back up but not to 90 degrees, you want to be leaning back ever so slightly. Get a dumbbell in each hand and sit on the bench with your arms by your side. With your palms facing forwards slowly lift the weights up towards your shoulders bending at the elbow. Once at the top slowly release so your arms end up back at the starting position.

Skull Crushers- Start by getting an adjustable bench and laying it down flat. Then put the required weights on either side of and EZ bar and clip them on. Laying flat on the bench with your arms straight (but not locked) above your head, slowly bring the weight towards the top of your forehead by bending at the elbow. Once you are almost touching your head, drive the weight back up to the starting position.

Lat Pull Down- Make sure you have the right attachment clipped onto the pulley and sit down facing the machine making sure your knees are comfortable under the knee pads. The right attachment in this case will be a long bar with the end at a slight angle towards the floor. Stand up and grab the bar (overhand grip) pulling it down with you as you sit down. Lean back slightly with a straight spine and feet flat on the floor. Pull the bar down towards your upper chest by pulling the elbows down and back. Once the bar is just below your chin slowly release until your arms are straight but not locked and perform another rep.

Cable Seated Row- Attach a close grip attachment to the cable seated row machine. Grip the bar with a neutral grip (palms facing each other). Keeping your legs slightly bent and back straight, pull the weight towards your stomach pulling your shoulder blades back and squeezing. Then slowly release the weight back to the starting position.

Cable Tricep Pulldown- Get the rope attachment and pull it through the hole so it creates one long rope. Attach the rope to the cable pulley and set it to the top setting. Stand with your feet shoulder width apart and a slight bend in your back. Grab the rope with one hand and pull down so your arm is straight but not locked. Make sure you keep you elbow close to your body during the movement.

Bicep Cable Curls- Get a single handle attachment and attach it to the cable pulley. Stand with your feet shoulder width apart and the arm you are working in line with the cable pulley. Maintaining a straight back slowly pull the handle up bending at the elbow and keeping your elbow tucked in close to your body. Once at the top slowly lower your arm back to the starting position.

Deadlifts- Start by putting a barbell on the floor and putting the required weight on either side. Then bend your knees so they are just above the bar and maintain a straight back. Make sure your chest is lifted (facing forward) and grab the bar with an overhand grip. Drive up through your legs and core lifting the weight to about waist height. Slowly lower the weight back down to the floor maintaining a straight back and bending at the knees.

Dumbbell Bench Press- Start by getting a flat bench and picking up a dumbbell in each hand. Sit on the edge of the bench with the dumbbells on your knees. Flick the dumbbells up one by one in quick succession and lay back on the bench. As you lay back control the dumbbells so they are in line with your chest. Once they are in line with your chest push them up straightening your arms but not locking them. Once your arms are straightened slowly lower them back to the starting position either side of your chest.

Dumbbell Shoulder Press (seated)- Start by getting an adjustable bench and lifting the back up but not to 90 degrees you want to be leaning back ever so slightly. Then grab a dumbbell in each hand and sit on the bench with the weights resting on your knees. then flick the weights up to shoulder height using your knees. Once the weights are at shoulder height and your palms facing forward drive the weights up extending your arms but not locking them. Once your arms are extended slowly lower them back to the starting position.

Incline Barbell Press- Sit on the inclined bench with the barbell with the correct weight racked onto it. Grab the barbell with your hands about shoulder width apart. Lift it out of the rack and slowly lower it towards your upper chest , once it is nearly touching your chest, drive the weight up, extending your arms but not locking them once at the top.

Rear Deltoid Fly- Sit with your chest touching the fly machine support. Make sure the machine is set to rear deltoid fly and not chest fly and grab the handles. Then with your arms extended but not locked, push out and back so your arms become in line with your body. Once in line with your body slowly return your arms to the starting position.

Barbell Back Squat- Put the barbell in a squat rack just below shoulder height. Bend down slightly and move underneath the bar resting it on your upper back , just below the neck. Stand up, lifting the bar off the rack and move backwards to to where you will perform the lift. Have your feet slightly wider than shoulder width apart and toes pointed slightly outward. Push your hips back, bend at the knees, keep a straight back and chest facing forward. Lower yourself as low are you can whilst still maintaining the correct form. Once you are as low as you can go, push through your heels and return to the starting position.

Seated Calf Raises- Sit on the calf raise machine and make sure your knees are comfortable under the knee pads. Put your toes on the foot plates and raise your heels lifting the weight and engaging your calf muscle. Squeeze at the top and then slowly lower your heels back to the starting position.

Machine Seated Row- Sit on the seated row machine with your chest touching the support and so your hands can just about reach the handles. Adjust the seat so the top of the support is around the top of your chest. Grab the handles with an overhand grip and pull them towards you until your hands are almost in line with your body. Really squeeze your back before slowly returning your hands to the starting position.

Lying Leg Curls- Lay stomach down on the machine ensuring the ankle pad is positioned just above your heels. Bend at the knee, pulling your heels towards your glutes , squeezing your hamstrings at the top of the movement. Then slowly lower the weight back down to the starting position.

Preacher Bicep Curls- Sit on the preacher curl machine making sure the seat is at the right height so your elbows are comfortably resting on the support pad. Stand up slightly and grab the bar with both hands before sitting back down making sure your arms are extended but not locked. Pull the bar up towards your face bending at the elbows. Make sure your bum is on the seat at all times. Once at the top slowly lower your arms back to the starting position.

Leg Extension- Sit on the leg extension machine making sure that the ankle pad is just above your foot but below your shin. with your back against the seat slowly raise your legs until the are straight but do not lock them. Slowly lower your legs back down to the starting position.

Tricep Dips- Stand with your feet on the foot supports and grip the handles with both hands. When you are ready, extend your arms taking your feet off of the foot supports. Keeping your chest facing forwards slowly lower yourself until your arms are at about a 90 degree angle. Then push back up using your arms until your arms are extended again but not locked.

Assisted Pull Ups- Move the knee support down with your hands so you can easily get your knees onto it. Reach up and grab the bar with a close underhand grip. Pull yourself up by squeezing your biceps, so your chin goes above the bar. Then slowly lower yourself back down the the starting position. If you can do pull ups with out the assistance that would be better.

Smith Machine Calf Raises- Set the bar so it is just below shoulder height. Put some weight plates flat on the floor underneath the bar so each foot can stand on one. Move underneath the bar and rest it on your upper back just below your neck. Stand up so the bar is free and put your toes on the plates on the floor so your heels are over hanging. Lift your heels up, pushing the bar up, then slowly lower your heels so they lower then the plates.