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Exercise basics — Weight training

Incline Press

Muscles worked: Chest

Adelaide personal trainer demonstrates incline chest press
Incline press 3
Incline press 2
  • Lay on the bench.

  • Feet on floor or foot rest.

  • Dumbells in line with chest.

  • Push dumbells up in "A" motion.

  • Lock out arms.

  • Dumbells don't touch.

  • Return slowly to start.

Incline Press Technique

Incline Press Bench Setup

Shoulder Press

Muscles worked: Shoulders

Shoulder press 3
Shoulder press 2
A trainer demonstrates shoulder press
  • Sit on chair, feet on floor.

  • Back straight, bum tucked in, head neutral.

  • Place dumbbells outside  shoulders.

  • Push dumbbells up in "A" motion, locking arms.

  • Slowly lower to start position.

Lat Pulldown

Muscles worked: Back

Our Xpress personal training includes lat pulldowns
Lat pulldown 2
Lat pulldown 3
  • Sit on machine, hips close to leg rolls.

  • Lean back slightly, raising weights.

  • Pull bar down slowly without more lean.

  • Touch bar to chest.
  • Slowly raise  bar to start position.

Dumbbell Curl

Muscles Worked: Biceps

Personal trainer demonstrating a dumbbell bicep curl
Bicep curl 2
Bicep curl 3
  • Stand one foot forward, slight bend in knees.

  • Dumbbells palms facing forward, elbows locked, resting near hips.

  • Slowly lift dumbbells up to top together.

  • Slowly lower dumbbells  down together.

  • Don't swing your body, make sure you lock your arms each time.

Tricep Pushdown

Muscles Worked: Triceps

Tricep pushdown 3
Tricep pushdown 2
When training, do a tricep pushdown like this
  • Stand with one foot in front of the other, slight bend in the knees.

  • Hold bar, thumbs either side or on top

  • Place elbows in front of hips.

  • Push bar down until  arms are fully locked out.

  • Tense the back of arms ( Triceps ).

  • Slowly release the bar up, keep elbows in, make sure there is a gap between your chest and the bar.

  • When bar is at chest height, stop, and push back down.

Goblet Squat

Muscles Worked: Glutes, Quads, Hamstrings

Goblet squat 2
Our gym instructor demonstrates the goblet squat
Goblet squat 3
  • Stand holding  dumbbell to chest,  with your feet just over shoulder width apart.

  • Heels can be on plates if required.

  • Slowly squat down until legs are parallel to the floor.
  • Keep chest and head up, and back straight.
  • Shoulders should be behind knees.
  • At bottom, push with legs, and move bum and upper body at the same time.

  • Return to starting position.

Sit Up

Muscles Worked: Abdominals

Sit up 2
How to do a sit up at the gym
  • Lie flat on mat, with knees at 90-degrees, and feet flat on floor.

  • Place hands on thighs, and raise shoulders off floor.

  • Head should be in neutral position.

  • Lift upper body off the floor.

  • Wrist should be over knees.

  • Slowly lower back to start position

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