Gym Notes

Muscle Group: Abdominals
Exercise Type: Abdominals
Notes:
To increase the intensity of the abdominal crunch, place hands at side of
head (elbows should stay out of sight throughout this movement)!

------------------------------

Step 1

Both feet flat on the ground.
Bend knees to 90 degrees.
Cross arms on your chest.

Step 2

Use your abdominals to lift your upper body
until your shoulder blades are off the ground.
Slowly lower to starting position.

Step 1

Bend your knees at 90 degrees so that your
lower legs are parallel to the ground.

Step 2

Use your abdominals to lift your shoulder
blades off the ground.
Slowly return to starting position.

Squeeze shoulder towards your hip to maximise contraction!

Step 1

Lying down with knees bent and hands behind head
(elbows out of sight)

Step 2

Use your abdominals to lift your shoulder blades off
the ground as you extend your right hand towards
your right foot.

Squeeze shoulder coming forward to opposite hip to maximise contraction!

Step 1

Lying down with knees bent and hands behind head
(elbows out of sight).

Step 2

Use your abdominals to lift your shoulder blades off
the ground as you extend both hands towards right
foot.

Muscle Group: Chest
Notes:

To focus on the chest, keep elbows pointing out. To focus on the triceps,
keep elbows in close to the body!
Step 1

Beginners position feet flat on bench, advanced
lifters position feet on floor.
Eyes should be below bar.
Grasp bar with pronated, narrow grip.
Position bar over chest, arms fully extended.
Lower bar slowly and under control.
Pause when hands lightly touch the chest.
Push bar up to full elbow extension.
Do not arch lower back.

Ensure that forearms stay perpendicular to the floor throughout the
movement. If the dumbbells come in toward the body, the workload of the
triceps will increase. This will cause them to fatigue which will limit the
effectiveness of the exercise to train the chest!

Step 1

Position dumbells over chest, arms fully
extended.
Lower dumbells slowly and under control, keeping
wrists straight.
Pause when dumbells are in line with the top of
your chest.
Push dumbells up to full elbow extension.

To check if you are using the correct width grip, lower the bar to the chest. If
the forearms are perpendicular to the floor, then you are using the most
efficient grip!

Step 1

Eyes should be below bar.
Grasp bar with pronated, slightly wider than
shoulder width grip.
Move bar off rack.
Position bar over chest, arms fully extended.

Step 2

Lower bar slowly and under control, keeping
wrists straight.
Pause when bar lightly touches chest near the
nipples.
Push bar up to full elbow extension.

Keep the bench below 45 degrees. This will limit the amount the shoulders
are used and maximise the use of the upper chest!

Step 1

Sit on the incline bench, with feet flat on the
floor.
Keep head, shoulders and butt flat on bench.
Press barbell to extended arm position above
head.

Step 2

Lower barbell slowly to chest height.
Maintain body position on bench, feet on floor.
Press barbell to full elbow extension.

Keep the bench below 45 degrees. This will limit the amount the shoulders
are used and maximise the use of the upper chest!

Step 1

Sit on the incline bench, with feet flat on the floor.
Keep head, shoulders and butt flat on bench.
Press bar to extended arm position above head.

Step 2

Lower bar slowly to chest height.
Maintain body position on bench, feet on floor.
Press bar to full elbow extension.

To avoid injury to the shoulder, never go all the way down until fully warmed
up!

Step 1

Place hands on Dips bar so that they are an inch away
from the body.
Hold body weight so that arms are extended.

Step 2

Leaning forward and pointing the elbows out at 45
degrees, lower the body until upper arms are parallel
with the floor.
Raise body up to starting position.

The shoulder joint is the only joint to move during this movement. The elbow
should be slightly bent and locked at that angle. Any movement at the elbow
joint means that you are working the triceps and the weight is too heavy.

Step 1Stand in front of machine,
with arms out to the side.
Keep elbows slightly bent and
locked.
Step 2Pull handles together in
wide arcs.Keep movements slow
and controlled.

The shoulder joint is the only
joint to move during this
movement. The elbow should be

slightly bent and locked at that angle. Any movement at the elbow joint
means that you are working the triceps and the weight is too heavy.

Step 1

Stand in front of machine, with arm out to the side.
Keep elbow slightly bent and locked.
Use your free hand to stabilize your body by placing it
on your Hamstring.

Step 2

Pull handle across body in a wide arc.
Keep movements slow and controlled.
Ensure hips and shoulders stay facing forward so that all
work is done by the chest and not the back!

Only set the bench at a slight decline so that the shoulder joint remains
stable throughout the movement!
Step 1

Lie face up on bench.
Press dumbells to extended arm position above
chest.
Turn dumbells so that they face each other.
Point elbows out and bend slightly.

Step 2

Move dumbells outward in wide arcs.
Keep palms facing up and elbows pointing down.
Lower dumbells slowly and under control until level
with shoulders.
Pull dumbbells evenly towards each other in a wide
arc.

joint means that you are working the triceps and the weight is too heavy!
Step 1

Lie face up on bench with feet flat on floor.
Press dumbells to extend arm position above chest.

Step 2

Lower dumbells slowly and under control until level with
shoulders.
Pull dumbells evenly towards each other in a wide arc.

joint means that you are working the triceps and the weight is too heavy!
Step 1

Set incline bench at 45 degrees.
Lie face up on bench with feet flat on floor.
Press dumbells to extend arm position above chest.

Step 2

Lower dumbells slowly and under control until level with
shoulders.
Pull dumbells evenly towards each other in a wide arc.

Never jerk or bounce through this exercise. The position that your shoulder
holds is very weak and can make you susceptable to dislocation or Rotator
Cuff injury. Ensure all movements are slow and controlled and you will
receive great benefits from this exercise!

Step 1

Sit on bench with back and head resting against the
bench.Hold arms bent at 90 degrees with palms on
padded surface.

Step 2

Slowly squeeze arms around in an arc until handles touch in
the middle.
Pause, then slowly return to starting position

Muscle Group: Back
Notes:
Ensure your chest remains on the bench at all times to prevent lower back
injury!

Step 1

Set incline bench to allow for full extension of the
arms.
Lie face down on bench, feet touching floor with
knees slightly bent.

Step 2

With your arms fully extended, pull dumbells up
towards your chest keeping elbows high.
Lower dumbells to start position.

To take pressure off the lower back, rest your head on a bench or bar!

Step 1

Grip should be slightly wider than shoulder
width, palms facing toward you
Feet shoulder width apart and knees slightly
bent.
Lean torso forward 10 - 30 degrees above
horizontal.
Hold a flat-back position, tilt head forward
and look straight ahead.

Step 2

Pull bar up and touch the upper abdomen.
Lower the bar slowly until arms are fully
extended.

Ensure that the shoulders stay parallel to the floor throughout the
movement. Any rotation means that you are using your lower back
and this kind of twisting can lead to injury.

Step 1

Place inside hand and knee on bench.
Position torso parallel with floor, keeping knee
under hip and hand under shoulder.
Grasp dumbbell with outside hand.
Hang dumbbell with arm straight.

Step 2

Raise dumbbell up toward the hip, keeping
elbow high.
Keep back and shoulders even and parallel
to floor.
Touch hip and slowly lower to starting
position.

Keep legs slightly bent and lower back stationary. Any rocking forward during
this movement will lead to lower back injury, as this is an extremely
inefficient way to use this muscle group. To
improve strength in this area go to our section on
Lower Back.

Step 1

Sit with torso at 90 degrees to the floor, knees
slightly bent.

Step 2

Pull bar towards upper abdomen.
Keep body stationary only moving at the elbow
and shoulder joints.
Touch bar on abs and slowly return to starting
position.

To obtain a full contraction, squeeze the elbows towards the
ribs. You won’t be able to lift as much weight, but you will
definitely feel it!

Step 1Grasp bar with a closed, pronated, shoulder-width
grip.
Pull bar down so you are facing the machine with thighs
under the pads.
Keep torso erect and start with arms fully extended.

Step 2

Pull bar down to top of chest, maintaining body position.
Slowly raise bar to starting position.

To obtain a full contraction, squeeze the elbows towards the ribs. You won’t
be able to lift as much weight, but you will definitely feel
Movement:

Pull bar down so you are facing the machine with thighs under the pads.
Keep torso erect and start with arms fully extended, palms facing towards
you.

To obtain a full contraction, squeeze the elbows towards the
ribs. You won’t be able to lift as much weight, but you will
definitely feel it!

Movement:

Pull bar down so you are facing the machine with thighs
under the pads.
Keep torso erect and start with arms fully extended.

LEG
Caution: This is a great exercise to work the hamstrings
but puts a great deal of pressure on the lower back. Keep
loads light and shoulders pulled back throughout
movement!

Not For Beginners!
Step 1

Stand with feet together.
Have barbell resting on thighs at arms length.
Pull shoulders back.

Step 2

Keeping shoulders pulled back and the bar close to the
body, lower the weight till a slight stretch can be felt in the
hamstring.
The hamstrings can handle a heavy load but the lower back
can't. Keep the weight low and work at high reps!

Keep knees aligned, and hips down to get the best of this
exercise!
Step 1

Position knee below bottom edge of thigh pad.
Position ankle in contact with heel roller pad.
Align knee with axis of machine.
Start with knee slightly bent.

Step 2

Bend the leg at the knee (bring heel toward butt).
Keep hips and shoulders in contact with bench.
Pull heel up and as close to the buttocks as possible.
Maintain body position on the bench and roller pad.
Lower roller pad slowly and under control to beginning
position.

Lowering the weight below 90 degrees at the knee joint places the knee
Step 1

Place feet hip width apart on foot platform.
Position thighs, lower legs, and feet parallel to each other.
Keep butt on thigh pad and back flat against back pad.
Push foot platform forward off rack.
Turn rack handles out.
Straighten legs (knees still slightly bent).

Step 2

Slowly and under control lower the platform,
keeping feet flat.
Lower so that a 90 degree angle is achieved at the
knee joint.
When angle is achieved, push forward on foot
platform.
Keep thighs, lower legs, and feet parallel to each
other.
Avoid forcefully locking out knees.

When stepping out in front, place your feet so that they run
along parallel lines. This will ensure that you are well balanced
and will help to work the overall thigh area!

Step 1

Hold dumbbells so that palms are facing inward.
Position feet hip width apart.
Keep head up and torso erect.
Place back foot on step.
Do not step to the centre, keep feet along
parallel planes.
Keep front knee and foot aligned, toes pointing
straight ahead.

Step 2

Bend at front knee and slowly lower under control.
Lower back knee toward floor.
Bottom position for front leg is at 90 degrees at
the knee joint.
Keep torso vertical to floor.
Keep front knee directly over front foot.
Do not bounce in bottom position.

Push off with lead leg so that leg is straight but foot stays in
same position.
Lower and repeat.

Keep torso erect throughout the lunge to prevent
lower back injury!
Step 1

Hold barbell across back of shoulders.
Keep head up and torso erect.
Take a long step to side.
Keep feet and toes pointing straight ahead.

Step 2

Slowly bend the knee of the working leg, keeping the torso
upright.Raise up so working leg is straight.
Repeat on same leg.

Make sure that the hips and knees move at the same time. If your hips
move before your knees it means that your lower back is getting
worked excessively and an injury may occur. You should reduce the
weight you are lifting and check your technique!
Step 1

Hold bar with a pronated grip.
Grip should be slightly wider than shoulder-width.
Position the bar evenly across the upper trapezius
muscle.
Hold chest up and out.
Pull shoulder blades toward each other.
Position feet shoulder width apart for males, or hip
width apart for females.
Focus eyes on wall 30 to 60 cm above eye level.

Step 2

Slowly and under control, lower bar by bending at the
hips and knees.
Maintain erect body position.
Keep weight over the middle of the foot and heels, not
the toes.
Keep heels on the floor. Do not use blocks under
heels.
Keep knees aligned with direction of toes.
Slowly lower hips until tops of thighs are parallel to

floor.
After slight pause, slowly raise bar by straightening hips and knees.

Keep bar close to your throat and your elbows high. This will keep
your back straight, and free from injury!
Step 1

Step under the bar and position it evenly
across the front of the shoulders.
Cross arms and place hands over the bar,
and thumbs under bar between the
shoulders and neck.
Pull shoulder blades toward each other and
keep your elbows high.
Position feet shoulder width apart for males,
or hip width apart for females.
Focus eyes on wall 30 to 60 cm above eye level.

Step 2

Slowly and under control, lower bar by bending at the hips and knees.
Maintain erect body position.
Keep weight over the middle of the foot and
heels, not the toes.
Keep heels on the floor.
Keep knees aligned with direction of toes.
Slowly lower hips until tops of thighs are parallel to
floor.
After slight pause, slowly raise bar by
straightening hips and knees.
Maintain body position.

Ensure back is straight throughout the movement!
Step 1

Stand with feet slightly wider than
hip width. Keeping back straight,
hold dumbell with both hands.

Step 2

Slowly lower dumbell, keeping back
straight. Pause, then use legs to lift
back to start position.

Muscle Group: Shoulders
Notes:

Don't lean back excessively when pressing above your head as this
may lead to back injury!

Beattie Press

Step 1

Start with dumbells by your side.

Step 2

Curl weights up to your shoulders.

Step 3

Press dumbbells above your head.

Pull shoulder blades together to increase the
workload on the postural muscles!

Front Raise

Step 1

Stand with feet hip width apart and dumbells
resting on thighs.

Step 2

Keeping body erect, raise one dumbell up to eye
level.
Do not swing weight up.
When eye level is reached, slowly lower to start
position.
Repeat with other dumbell.

Never allow wrists to move above the elbows. This movement can lead
to Rotator Cuff injury!
To intensify the contraction, rotate the wrist slightly at the end of the
movement so that the little finger is higher that the thumb (like
pouring some water)!
Step 1

Stand with feet hip width apart.
Hold dumbells in front of body with arms slightly
bent.

Step 2

Raise dumbells in wide arcs to side of body.
Keep body upright.
Keep arms locked at elbows and turn wrists so that
palms face the ground at end of movement.
When arms reach shoulder level, slowly lower to
starting position.

Pull shoulder blades together and slow down the movement to
intensify the exercise!
REVERSE RAISES (PEC DECK)

Step 1

Bend over at the waist with your knees
slightly bent.

Step 2

Raise dumbells in wide arcs, keeping elbows
locked.
Do not swing weights up.
Raise until upper arm is parallel to floor.
Slowly lower to start position.

Do not arch back excessively when completing shoulder press as this
could lead to injury!

Shoulder Press (Arnold)

Step 1

Hold dumbbells in front of shoulders, palms facing
toward you.
Feet should be shoulder width apart.
Focus eyes straight ahead.
Step 2

Push dumbells up to full extension.
Do not excessively arch the back.
Do not forcefully lock out the elbows.
Lower dumbells slowly and under control to start
position.

Do not arch back excessively when completing shoulder press as this
could lead to injury!

Shoulder Press (Dumbell)

Step 1

Hold dumbbells at ear level.
Forearms should be perpendicular to floor.

Step 2

Push dumbells up to full extension.
Keep elbows pointed out to sides until arms are
fully extended.
Do not forcefully lock out the elbows.
Lower dumbells slowly and under control to ear
level.

Keep hips and shoulders level (do not lean) or back injury may occur!

Shoulder Press (Single Arm)

Step 1

Hold one dumbbell at ear level.
Forearm should be perpendicular to floor.

Step 2

Push dumbell up to full extension.
Keep elbow pointed out to the side until arm is fully extended.

Do not forcefully lock out the elbow.
Lower dumbell slowly and under control to ear level.

This is a great exercise for the Trapezius muscle but many people use
too much weight. This limits their range, and the exercise's
effectiveness. Only use a weight that allows full range of movement!

Shoulder Shrug (Barbell)

Step 1

Hold bar with a shoulder width, pronated grip.
Position feet shoulder width apart.
Pull shoulders back.

Step 2

Lift bar by elevating shoulders toward ears.
Maintain upright body position.
Keep elbows fully extended.
Shrug shoulders as high as possible.
After slight pause, lower bar slowly.
Don’t bend elbows.

Good technique is paramount when completing this exercise as jerky
or ballistic movements can lead to shoulder injury!

Upright Row (Barbell)
Step 1

Hold bar with a pronated grip, hands should be 15 to 20cm apart.

Step 2

Pull bar up keeping bar
close to the body.
At top of position,
elbows are higher than
wrists and above
shoulders.
Do not jerk or swing bar upward.

Keep bar close to torso.

Good technique is paramount when completing this exercise as jerky
or ballistic movements can lead to shoulder injury!

Upright Row (Smith Machine)

Step 1

Hold bar with a pronated grip, hands should be 15 to
20cm apart.

Step 2

Pull bar up keeping bar close to the body.
At top of position elbows are higher than wrists
and above shoulders.
Do not jerk or swing bar upward.
Keep bar close to torso.

Keep elbows in to gain optimum benefits with this exercise!
Tricep Extension, Lying (Barbell)

Step 1

Hold bar with an overhand grip, hands 15 to 25cm
apart.
Sit on end of bench then lay back so head rests
on the end of the bench.
Position arms parallel to each other, vertical to floor.

Step 2

Lower bar slowly, bending at elbows.
Upper arms remain vertical to floor and parallel to
each other.
Stop bar at forehead.
Push bar up until elbows are fully extended.
Maintain body position on bench.

Upper arms remain vertical to floor and parallel to each other.
Keep elbows pointing forward.

To improve support, find a bench with a low back-rest (as found on
some shoulder press benches) or use a preacher bench!

Tricep Extension, Sitting (Both
Arms)
Step 1

Sit on bench with back straight.
Hold the dumbell with both hands, place it
behind the head, palms facing up.

Step 2

Extend arms, keeping back straight.
Pause, then lower back to start positon.

Keep elbows close to your ribs and stop any shoulder movement. This
ensures that any lifting is done completely by the
tricep!

Tricep Extention, Reverse (Both Hands)
Step 1

Hold bar with a supinated grip.
Position feet shoulder width apart, knees slightly bent.
Start with upper arms by your side and arms bent at
90 degrees.

Step 2

Pull bar down to full elbow extension.
Keep elbows next to body and torso erect.
Movement should be slow and controlled.
Allow bar to rise slowly under control.

To get the best out of this exercise, keep the elbow high and only use
a weight that allows full contraction without swinging the dumbell!

Tricep Kickbacks

Step 1

Place left knee and left hand on the bench.
Keep elbow high.

Step 2

Extend arm (without swinging) until full
contraction is achieved.
Slowly lower to start position.

Muscle Group: Bicep
Notes:
ensures that any lifting is done completely by the bicep!
Movement:

Grasp bar in a supinated, wide grip.
Stand with feet shoulder width apart, knees slightly
bent.
Raise the bar in an arc flexing arms at the elbows.
Keep elbows against ribs, and don’t lean back.
Raise bar to shoulders.
Lower bar slowly back to starting position.

Concentration Curls
Ensure arm is fully extended to allow full developement of the bicep!

Movement:

Rest elbow on inside of leg.
Raise dumbell towards shoulder.
Lower slowly to start position.

Bicep Curl, Preacher (Barbell)
Keep elbows in line with the shoulders to ensure full developement of
the bicep!

Movement:

Grasp bar with a shoulder width, supinated grip.
Keep armpits firmly against the bench.
Starting with arms fully extended, curl barbell
towards your shoulders.
Slowly lower to starting position.

Bicep Curls (Cable)
ensures that any lifting is done completely by the bicep!

Movement:

Grasp bar in a supinated, shoulder-width grip.
Stand with feet shoulder width apart, knees
slightly bent.
Raise the bar in an arc, flexing arms at the
elbows.
Keep elbows against ribs, and don’t lean back.

Bicep Curls, Barbell (Reverse Grip)
Keep elbows close to your ribs and stop any shoulder movement. This ensures that any
lifting is done completely by the bicep!
Movement:

Grasp bar in a pronated, shoulder-width grip.
Stand with feet shoulder width apart, knees
slightly bent.
Raise the bar in an arc flexing arms at the
elbows.
Keep elbows against ribs, and don’t lean
back.

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