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NEWSLETTER
Exercise basics — Weight training
Incline Press
Muscles worked: Chest



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Lay on the bench.
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Feet on floor or foot rest.
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Dumbells in line with chest.
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Push dumbells up in "A" motion.
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Lock out arms.
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Dumbells don't touch.
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Return slowly to start.
Incline Press Technique
Incline Press Bench Setup
Shoulder Press
Muscles worked: Shoulders



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Sit on chair, feet on floor.
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Back straight, bum tucked in, head neutral.
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Place dumbbells outside shoulders.
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Push dumbbells up in "A" motion, locking arms.
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Slowly lower to start position.
Lat Pulldown
Muscles worked: Back



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Sit on machine, hips close to leg rolls.
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Lean back slightly, raising weights.
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Pull bar down slowly without more lean.
- Touch bar to chest.
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Slowly raise bar to start position.
Dumbbell Curl
Muscles Worked: Biceps



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Stand one foot forward, slight bend in knees.
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Dumbbells palms facing forward, elbows locked, resting near hips.
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Slowly lift dumbbells up to top together.
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Slowly lower dumbbells down together.
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Don't swing your body, make sure you lock your arms each time.
Tricep Pushdown
Muscles Worked: Triceps



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Stand with one foot in front of the other, slight bend in the knees.
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Hold bar, thumbs either side or on top
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Place elbows in front of hips.
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Push bar down until arms are fully locked out.
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Tense the back of arms ( Triceps ).
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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



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Stand holding dumbbell to chest, with your feet just over shoulder width apart.
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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.
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At bottom, push with legs, and move bum and upper body at the same time.
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Return to starting position.
Sit Up
Muscles Worked: Abdominals


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Lie flat on mat, with knees at 90-degrees, and feet flat on floor.
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Place hands on thighs, and raise shoulders off floor.
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Head should be in neutral position.
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Lift upper body off the floor.
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Wrist should be over knees.
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Slowly lower back to start position