WThe bench press is an upper-body weight training exercise in which the trainee presses a weight upwards while lying on a weight training bench. The exercise uses the pectoralis major, the anterior deltoids, and the triceps, among other stabilizing muscles. A barbell is generally used to hold the weight, but a pair of dumbbells can also be used.
WBiceps curl is a general term for a series of strength exercises that involve brachioradialis, front deltoid and the main target on biceps brachii. Includes variations using barbell, dumbbell and resistance band, etc. The common point amongst them is the trainee lifting a certain amount of weight to contracting the biceps brachii, and tuck in their arms to the torso during the concentric phase. Once the biceps brachii is fully contracted, then return the weight to starting position during the eccentric phase.
WThe deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, torso perpendicular to the floor, before being placed back on the ground. It is one of the three powerlifting exercises, along with the squat and bench press.
WA fly or flye is a strength training exercise in which the hand and arm move through an arc while the elbow is kept at a constant angle. Flies are used to work the muscles of the upper body. Because these exercises use the arms as levers at their longest possible length, the amount of weight that can be moved is significantly less than equivalent press exercises for the same muscles . Due to this leverage, fly exercises of all types have a large potential to damage the shoulder joint and its associated ligaments and the tendons of the muscles connecting to it. They should be done with caution and their effects first tested while using very light weights; which are gradually incremented after more strength is gained.
WThe handstand push-up (press-up) - also called the vertical push-up (press-up) or the inverted push-up (press-up) also called "commandos"- is a type of push-up exercise where the body is positioned in a handstand. For a true handstand, the exercise is performed free-standing, held in the air. To prepare the strength until one has built adequate balance, the feet are often placed against a wall, held by a partner, or secured in some other way from falling. Handstand pushups require significant strength, as well as balance and control if performed free-standing.
WThe leg curl, also known as the hamstring curl, is an isolation exercise that targets the hamstring muscles. The exercise involves flexing the lower leg against resistance towards the buttocks. There are three types of leg curls. There are seated leg curls, laying leg curls, and standing leg curls.
WThe leg extension is a resistance weight training exercise that targets the quadriceps muscle in the legs. The exercise is done using a machine called the Leg Extension Machine. There are various manufacturers of these machines and each one is slightly different. Most gym and weight rooms will have the machine in their facility. The leg extension is an isolated exercise targeting one specific muscle group, the quadriceps. It should not be considered as a total leg workout, such as the squat or deadlift.
WThe leg press is a compound weight training exercise in which the individual pushes a weight or resistance away from them using their legs. The term leg press machine refers to the apparatus used to perform this exercise. The leg press can be used to evaluate an athlete's overall lower body strength. It can help to build squat strength. If performed correctly, the inclined leg press can help develop knees to manage heavier free weights, on the other hand, it has the potential to inflict grave injury: the knees could bend the wrong way if they are locked during the exercise.
WThe leg raise is a strength training exercise which targets the iliopsoas. Because the abdominal muscles are used isometrically to stabilize the body during the motion, leg raises are also often used to strengthen the rectus abdominis muscle and the internal and external oblique muscles.
WThis is a partial list of weight training exercises organized by muscle groups.
WA lunge can refer to any position of the human body where one leg is positioned forward with knee bent and foot flat on the ground while the other leg is not positioned behind. It is used by athletes in cross-training for sports, by weight-trainers as a fitness exercise, and by practitioners of yoga as part of an asana regimen.
WLying triceps extensions, also known as skull crushers and French extensions or French presses, are a strength exercise used in many different forms of strength training. Lying triceps extensions are one of the most stimulating exercises to the entire triceps muscle group in the upper arm. It works the triceps from the elbow all the way to the latissimus dorsi. Due to its full use of the Triceps muscle group, the lying triceps extensions are used by many as part of their training regimen.
WA machine fly, alternatively called a seated lever fly or "Pec Deck" fly is a strength training exercise based on the free weight chest fly. As with the chest fly, the hand and arm move through an arc while the elbow is kept at a constant angle. Flyes are used to work the muscles of the upper body, primarily the sternal head of the pectoralis major. Because these exercises use the arms as levers at their longest possible length, the amount of weight that can be moved is significantly less than equivalent press exercises for the same muscles.
WThe overhead press, also referred to as a shoulder press, military press, or simply the press, is a weight training exercise with many variations. It is typically performed while either standing or sitting sometimes also when squatting, in which a weight is pressed straight upwards from racking position until the arms are locked out overhead, while the legs, lower back and abs maintain balance. The exercise helps build muscular shoulders with bigger arms, and is one of the most difficult compound upper-body exercises. The world record overhead press was performed by Owhe Bruno in Russia in 1997.
WThe pull-down exercise is a strength training exercise designed to develop the latissimus dorsi muscle. It performs the functions of downward rotation and depression of the scapulae combined with adduction and extension of the shoulder joint.
WThe pullover is an exercise that is performed with either a dumbbell or a barbell. Pullovers can be made to affect either the chest or the back depending on how wide the grip is (barbell) and the position of the shoulders. A research done on the pullover movement using a barbell suggested more effect on the pectoralis major muscle as compared to the latissimus dorsi.
WA push-down is a strength training exercise used for strengthening the triceps muscles in the back of the arm. The exercise is completed by pushing an object downward against resistance. This exercise is an example of the primary function of the triceps, extension of the elbow joint.
WThe shoulder shrug is an exercise in weight training used to develop the upper trapezius muscle.
WA squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up.
WThe supine row or Australian pull up is an exercise in weight training. It primarily works the muscles of the upper back—the trapezius and latissimus dorsi—as well as the biceps as a secondary muscle group. The supine row is normally carried out in three to five sets, but repetitions depend on the type of training a lifter is using to make their required gains. This exercise is lighter on the joints compared to weighted rows. The exercise can also be performed with mixed grips, underhand grips, wide grips, and narrow grips.
WThe wrist curl is a weight training exercise for developing just the wrist flexor muscles of the forearm. It is therefore an isolation exercise. Ideally, it should be done in combination with the "reverse wrist curl" to ensure equal development of the wrist flexor and wrist extensor muscles.