push Archives | Weight Training Guide

Side push-up

2 Minute read

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The side push-up is an awkward exercise, with a short range of motion. Performing it properly takes practice.

Smith machine squat

2 Minute read

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The Smith machine squat will allow you to safely squat a heavy weight in the absence of a spotter. Just make sure that you use the safety pins.

Incline push-up

2 Minute read

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Use the incline push-up to activate and strengthen the horizontal pushing muscles of your upper body until you can graduate to the standard push-up.

Machine seated hip abduction

2 Minute read

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The machine seated hip abduction, an isolated pushing exercise, is essential for anyone who wants to develop their glutes.

Dumbbell box squat

3 Minute read

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Use the dumbbell box squat to eliminate the stretch reflex, making the exercise more difficult and allowing you to overload your muscles with less weight.

Smith machine JM press

2 Minute read

11,782 Views

1 comment

Provided you use the safety pins, the Smith machine JM press offers a safe way to perform the JM press movement pattern, great for triceps activation.

Prone hack machine calf raise

2 Minute read

6,225 Views

5 Comments

The prone hack machine calf raise is an isolated pushing exercise that targets the gastrocnemius, while the soleus acts as a synergists.

Decline push-up

2 Minute read

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Work the upper chest (clavicular pectoralis major), anterior shoulders and triceps using the decline push-up, a compound upper-body exercise.

Smith machine incline bench press

2 Minute read

8,282 Views

1 comment

Use the Smith machine incline bench press to hit your upper pectoralis major with a heavy weight if you don't have a spotter for safety.

Barbell step-up

2 Minute read

6,407 Views

2 Comments

Use the barbell step-up to develop balance, coordination, core strength, and unilateral lower body strength.

Lying cable skull crusher

1 Minute read

8,130 Views

2 Comments

Target your triceps brachii with the lying cable skull crusher, an isolation exercise. Keep your elbows in to avoid chest and shoulder recruitment.

Lunge

2 Minute read

15,061 Views

1 comment

The lunge is a brilliant exercise, helping you to develop coordination, balance, and the unilateral (one-sided) functional strength of your lower body.