หน้าหลัก Essential Strength Training Skills

Essential Strength Training Skills

Whether you've been weight training for years or are newly interested in getting toned, Essential Strength Training Skills offers advice ideal for both beginners and seasoned veterans, providing clear and accessible exercise tips that can help anyone get into peak physical condition.
ปี: 2011
สำนักพิมพ์: DK Publishing
ภาษา: english
จำนวนหน้า: 178
ISBN 10: 0756673941
ISBN 13: 9780756673949
File: PDF, 15.65 MB
Downloads unavailable

You may be interested in


Most frequently terms


Theories of Social Movements

ปี: 2011
ภาษา: english
File: PDF, 852 KB

伯恩斯坦金融三部曲: 繁荣的代价, Volume 1

ปี: 2009
ภาษา: chinese(prc)
File: PDF, 3.65 MB

Key tips and techniques
to improve your physique
Includes content previously published in Strength Training




Key tips and techniques
to improve your physique
Includes content previously published in
Strength Training

Senior Editor
Senior Art Editor
Production Editor
Production Controller
Jacket Designer
Managing Editor
Managing Art Editor
US Editor

Bob Bridle
Sharon Spencer
Tony Phipps
Louise Minihane
Mark Cavanagh
Stephanie Farrow
Lee Griffiths
Margaret Parrish

Managing Art Editor Ashita Murgai
Editorial Lead Saloni Talwar
Senior Art Editor Rajnish Kashyap
Project Designer Pooja Pipil
Project Editor Neha Gupta
Designers Akanksha Gupta, Diya Kapur
Editors Karishma Walia, Garima Sharma
DTP Manager Balwant Singh
Senior DTP Designer Harish Aggarwal
DTP Designers Shanker Prasad, Anita Yadav,
Vishal Bhatia
Managing Director Aparna Sharma
First American Edition, 2011
Published in the United States by
DK Publishing
375 Hudson Street
New York, New York 10014
Includes content previously published in
Strength Training
Copyright © 2011 Dorling Kindersley Limited
All rights reserved.
No part of this publication may be reproduced, stored
in a retrieval system, or transmitted in any form or by
any means, electronic, mechanical, photocopying,
recording, or otherwise without the prior written
permission of the copyright owners.
Published in Great Britain by
Dorling Kindersley Limited
The information in this book is designed to help
you make informed decisions about your health, diet, fitness,
and exercise program. It is not intended as a substitute for
professional fitness and medical advice. If you suspect that
you have a medical problem you should seek your doctor’s
approval before you begin any exercise program. Neither
the publisher, nor the author, nor anyone else involved in the
preparation of this book is engaged in rendering professional
advice or services to the individual reader.

A catalog record for this book
is available from the Library of Congress
ISBN 978-0-7566-7173-0
DK books are available at special discounts when
purchased in bulk for sales promotions, premiums,
fund raising, or educational use. For details, contact:
DK Publishing Special Markets, 375 Hudson Street,
New York, New York 10014 or SpecialSales@dk.com.
Printed and bound by
L. Rex Printing Company Limited, China

Discover more at www.dk.com

6 Introduction
8 Exercise gallery
12 Anatomical chart

1 The Basics

What are your goals?
Planning your training
Sports-specific training
Warming up
Cooling down
Eating right

2 The Warm-up

Neck extension and flexion
Neck rotation
Neck side flexion
Arm circle
Shoulder rotation
Wrist rotation
Hip circle
Torso rotation
Trunk flexion
Frankenstein walk
Pike walk
Leg flexion
Leg abduction
Rotational lunge
Overhead lunge

3 Exercises


Frame-supported push-up
Machine bench press
Machine fly
Cable cross-over
Barbell bench press
Dumbbell bench press
Incline barbell bench press
Incline dumbbell bench press
Incline fly


Back extension
Seated pulley row
Standing pulley row
Lat pull-down



Assisted chin-up
Straight-arm pull-down
Prone row
One-arm row
Bent-over row
Barbell pull-over



Bench dip
Bar dip
Pulley curl
Reverse pulley curl
Triceps push-down
Overhead triceps
Wrist extension
Wrist flexion
Barbell curl
Preacher curl
Hammer dumbbell curl
Incline dumbbell curl
Dumbbell triceps
Barbell triceps extension
Close-grip bench press
Prone triceps extension
Triceps kickback


Front dumbbell raise
Lateral dumbbell raise
Military barbell press
Dumbbell shoulder press
Upright row
Rear lateral raise


Forward lunge
45-degree leg press
Calf raise
Machine leg extension
Machine leg curl
Back squat
Front barbell squat
Barbell deadlift
Overhead barbell lunge
Straight-leg deadlift
Dumbbell split squat
Overhead split squat
Barbell step-up
Bulgarian barbell split squat
Good morning barbell
Power clean
Power snatch






Core and Abs

Abdominal crunch
Reverse crunch
90-90 crunch
Figure-4 crunch
V-leg raise
Prone plank
Side plank
Roman chair side bend
Ball crunch
Ball twist
Ball back extension
Ball press-up
Ball jackknife
Side bend
Suitcase deadlift

4 The Cool-down

Upper-back stretch
Shoulder stretch
Erector stretch
ITB stretch
Lat stretch
3-point quad stretch
Hamstring stretch 1
Hamstring stretch 2
Hamstring stretch 3
Quad stretch 1
Quad stretch 2
Adductor stretch 1
Adductor stretch 2
Hamstring stretch
Calf stretch
Pike calf stretch
Walking lunge stretch

5 Programs

Core strength program
Muscular endurance program
Body sculpting program
Bodybuilding program
Maximal strength program
Sports-specific exercises
Sports-specific matrix

170 Glossary
172 Index
176 Acknowledgments


Strength training is an increasingly popular activity among
men and women of all ages, and offers you a wealth of health
benefits—from bigger muscles to stronger bones to increased
confidence. With so much conflicting information available,
however, how can you be sure that you are getting the best
out of your training?
This authoritative, comprehensive, and beautifully illustrated
guide is written by strength training experts with more than
thirty years’ experience of coaching. It contains everything
you need to know to get the very best from your regimen,
whether you want to develop your strength, build your
physique, or are training for specific gains within a chosen
sport or activity.
The first chapter, The Basics, provides you with all the basic
nuts-and-bolts information about how strength training works,
and the best ways to achieve your goals, whether you are an
experienced gym user, or a complete novice.
The main section of the book covers more than 70 exercises
in detail, working through the whole body systematically, with
separate sections on the warm-up and the cool-down.


The final section offers a pragmatic, no-nonsense approach
to the subject of training programs. It includes a range
of specially commissioned
goal-based examples to suit
your needs, whatever your
All sports and physical activity
goals or experience, along with
involves some risk of injury. Please
check the safety information on
useful information on the key
p.176 before embarking on any
exercises for specific sports, to
of the exercises or programs
help you tailor your training
shown in this book.
to suit a particular activity.


The exercises feature miniature anatomical artworks to show
you the target muscles—the muscles you are working. Next
to the anatomical artwork, you will find a difficulty indicator;
the greater the number of red bars shown on the indicator, the
harder the exercise. You are guided through each movement
with clear step-by-step artworks, which show you how to
perform the exercise with optimum technique. Finally, you are
offered a range of helpful features such as variations, or tips
for avoiding common mistakes to keep you safe and maximize
the effectiveness of your training. Also, should you know what
a particular exercise looks like but not what it’s called, you can
locate it using the Exercise Gallery on pages 8–11.

ExErcisE gallEry

Exercise gallery

push-up p.53

Machine bench
press p.54

Machine fly

Cable cross-over

Barbell bench
press p.58

Dumbbell bench
press p.59

Incline barbell
bench press p.60

Incline dumbbell
bench press p.61

Incline fly


Back extension



Seated pulley row

Standing pulley
row p.68

Lat pull-down

Assisted chin-up

pull-down p.71

Prone row

One-arm row

Bent-over row


Bench dip

Bar dip

Pulley curl


Reverse pulley
curl p.81

Triceps push-down

Overhead triceps
extension p.83

Wrist extension

Wrist flexion

Barbell curl

Preacher curl

Hammer dumbbell
curl p.88

Incline dumbbell
curl p.89

Dumbbell triceps
extension p.90

Barbell triceps
extension p.91

Close-grip bench
press pp.92–93

Prone triceps
extension p.94

Triceps kickback

Front dumbbell
raise p.96

Lateral dumbbell
raise p.97


ExErcisE gallEry

Barbell pull-over

ExErcisE gallEry

Military barbell
press p.98

Dumbbell shoulder
press p.99

Upright row

Rear lateral raise


Forward lunge

leg press p.106

Calf raise

Machine leg
extension p.108

Machine leg curl

Back squat

Front barbell squat

Barbell deadlift

Overhead barbell
lunge p.114

deadlift p.115

Dumbbell split
squat p.116

Overhead split
squat p.117

Barbell step-up

Bulgarian barbell
split squat p.120

Good morning
barbell p.121



Power snatch

Abdominal crunch


core and abs

Reverse crunch

90-90 crunch

Figure-4 crunch

V-leg raise

Prone plank

Side plank

Roman chair side
bend p.134

Ball crunch

Ball twist

Ball back extension

Ball press-up

Ball jackknife


Side bend

Suitcase deadlift

ExErcisE gallEry

Power clean

AnAtomicAl chArt

Anatomical chart
Anterior muscles


Levator scapulae


Pectoralis minor
Medial deltoid

Pectoralis major

Biceps brachii
Pronator teres
Flexor carpi ulnaris
Extensor carpi radialis
Extensor digitorum
Gluteus medius
pollicis brevis
Gluteus minimus
Adductor longus
Vastus intermedius
(beneath vastus

Peroneus longus

Anterior deltoid
Serratus anterior
Triceps brachii
Rectus abdominis
External obliques
Internal obliques
(beneath external
pollicis longus
Transversus abdominis
Tensor fasciae latae
Rectus femoris
Vastus lateralis
Vastus medialis



Tibialis anterior
Extensor digitorum longus

Flexor digitorum
Flexor hallucis

Extensor hallucis longus
Peroneus brevis
Peroneus tertius

AnAtomicAl chArt

Posterior muscles

Splenius capitis
Teres minor
Teres major
Latissimus dorsi
spinae (beneath
latissimus dorsi)
Flexor carpi ulnaris
fasciae latae

Levator scapulae
(beneath trapezius)
Medial deltoid
Posterior deltoid
Triceps brachii
Extensor digitorum
Extensor carpi radialis
Gluteus medius
(beneath gluteus
Gluteus maximus

Iliotibial band
Adductor magnus

Biceps femoris
Vastus lateralis
Vastus intermedius
Biceps femoris,
short head
lateral head
medial head

Peroneus longus
Peroneus brevis

hallucis longus
Medial malleolus

The Basics


What are your goals?
Some of you will have picked up this book because you
want greater strength and physical power, perhaps to boost
self-confidence, to ease day-to-day activities, to prevent
injury, or to improve your posture. It may be that you are not
happy with your appearance and desire a more muscular,
defined body—that elusive concept of looking more “toned.”
Your primary goal may be to improve your performance in a
particular sport, or you may be intrigued by the challenges
of the strength sports—weightlifting and powerlifting.
Bodybuilding and
strength training
Bodybuilding differs from strength
training in that its primary goals are
to maximize muscle mass (promote
hypertrophy) while reducing body
fat, so sculpting your physique. It is
a cosmetic activity, in which any gain
in strength or power is a by-product.
On the positive side, bodybuilding has
undoubtedly inspired many people to
get involved in strength training and
to think about improving their fitness.
The sport certainly provides some
spectacular visuals, especially at the
highest competitive levels. However,
for every person who is enthralled
at the prospect of huge biceps, there
is another whose primary goal is to
simply keep his or her body healthy.

Training for the sport of life
You may not want to be a bodybuilder,
weightlifter, or powerlifter. Instead
you may simply want to look a bit
better, increase your muscle mass a
small amount, and reduce your body
fat levels. Perhaps you want to be
able to cope better with the demands
of daily life and be able to continue
to do this effectively well into old age.
Resistance training can assist you in
achieving any or all of these goals.

Training for sports
Athletes need to engage in strength
and power training to enhance their
sporting performance. Sport-specific
conditioning may include aspects of
general strength training (including
those with a physiotherapy slant),
weightlifting, powerlifting, and even
bodybuilding (in sports where gains
in bodyweight and muscle mass
may be of benefit).

The term “strength training” is often
used interchangeably with “resistance
training” and “weight training” but
they are not synonymous.
Resistance training is any form of
exercise that causes muscles to
contract against an external resistance.
Weights are just one tool: you can
use rubber or elastic bands, your own
bodyweight, cables, hydraulics, water,
a partner, or even a vibration platform
to provide resistance.
Strength training is any form of
resistance training engaged in
to enhance muscle strength.
Weight training is any form of
resistance training where weights
are used to provide resistance and
challenge your strength.

Strength sports




It features two lifts—the snatch, and
the clean and jerk. In snatch, the
objective is to lift weight overhead,
quickly in one movement; in the clean
and jerk, two movements are utilized.
Though weightlifting itself is a sport,
techniques of the clean and jerk and the
snatch are used in sport-specific strength
training and general strength training.

It comprises the lifts of the bench
press, squat, and deadlift. Ironically,
powerlifting requires a large amount
of pure strength but little explosive
power, because the lifts are completed
with incredibly heavy weights that
can be moved only very slowly. Elite
powerlifters are arguably the strongest
athletes in the world.

One size dOesn’t fit all
To succeed in any training program, you should have a clear idea of
what you want to achieve, where you are starting from, and who you
are. The responses of two people to the same training program are
likely to be very different depending on the following factors:
Chronological age

Age in years.

Biological age

Age in relation to physical maturity—especially
important for trainees in their early- to mid-teens.

Training age

Age in relation to the number of years of experience
of training with weights and of sport in general.

Emotional maturity

Ability to concentrate during training and handle
the fact that results may sometimes be elusive.


Men and women respond differently to strength
training in both physiological and psychological terms.

Physical capability

Affected by both heredity (see below) and training
history (degree of skill and fitness developed).


Some people have innate strength, or can add bone
and muscle mass more quickly than others; the distinct
fibers in your skeletal muscles and some aspects of
personality are also genetically determined.


The degree to which training programs can be fit
into life outside the gym.

Having a firm grip on your goals is vital to developing an effective
resistance training program that will, in the long run, leave you
feeling satisfied with your achievements.


Another aspect of strength training is participation in the two strength sports
of weightlifting and powerlifting. The object in both is to lift as much weight
as physically possible, in particular styles of lift, for one repetition.

The basics | Planning your training

Planning your training
Elite athletes work with their coaches to develop
sophisticated training programs that run over months or
years, manipulating intensities and loading patterns so that
the athlete reaches peak performance at just the right time.
But even if you are a recreational trainee, some degree of
planning is highly desirable. Your body will respond optimally
to training only if it is subjected to progressive overload at
the right volume, intensity, and frequency, allowing sufficient
periods for recovery between your sessions.



always subject your
body to progressive
overload at the right
volume, intensity,
and frequency.


key TeRMS
The world of strength training has its own jargon, so before considering
the subject of planning, let’s introduce some key concepts and terms that
are used in the area.

The weight to be lifted.

(or “rep”)

Each time a weight is lifted is termed a repetition,
or a rep for short.


Groups of repetitions are organized into sets. You could,
for example, perform three sets of 10 repetitions.

1RM (one repetition

The maximum amount of weight you can lift in a single
repetition of a given exercise.


The percentage of your 1RM that a weight represents: if the
maximum weight you can lift for a single repetition is 220lb
(100kg), a weight of 175lb (80kg) represents 80% of 1RM.

Inter-set rest

The time spent recovering between sets—usually seconds
or minutes.

Inter-session rest

The amount of time spent recovering between sessions.
Usually hours or days.

Work-to-rest ratio

The ratio of the time spent active during a set to the time
spent recovering between sets. For example, if a set takes
20 seconds and you recover for 3 minutes, that is a
work-to-rest ratio of 1:9. Basically, the lower the %1RM
lifted, the lower the inter-set rest period required.

training intensity and volume


Q | What should be my training intensity?
A | The greater the load lifted, the greater is your training
intensity. Intensity is commonly expressed as a percentage
of your one repetition maximum (see box, opposite). Opinions
vary, but it is generally assumed that an intensity of more than
70–80% 1RM is required to enhance strength.
Often you will see programs described in terms of %1RM
(see box, opposite), although you will also see terms such as
3RM and 10RM; your 3RM is the weight you can lift a
maximum of three times and your 10RM is the weight you
can lift a maximum of 10 times before your muscles fail: these
are often a more useful measure than the 1RM.
To measure your 1RM for a particular
exercise, first warm up, then choose and lift
a weight that is achievable. After a rest of at
least a few minutes, increase the weight and
try again. Repeat until you arrive at the
heaviest weight that you can lift while still
maintaining good form. This is your 1RM.
Be sure to progress to the maximum weight
without prior fatigue to your muscles.

The basics | Planning your training

Q | hoW does training Volume
aFFeCt my training?
A | Training volume is the total amount
of weight shifted in a workout—the
load multiplied by the number of reps
and sets carried out. The relationship
between intensity and volume is not
straightforward. Typically, as you increase
intensity, you will decrease volume, and
vice versa. Training at a high volume,
with lots of reps and sets performed with
comfortable weights, is an excellent way
to learn movements, but if you avoid more
challenging loads you will not develop
power and strength.


training at
WitH lotS oF
iS an EXCEllEnt
Way to lEarn



Basic planning principles


Here are five basic pieces of advice to follow when
you plan your strength training program.

1. Select effective exerciSeS

2. reSt more than you train

Put large, multi-joint, compound
exercises at the core of your
workout. Exercises such as squats,
deadlifts, bench presses, chin-ups
and pull-ups, bent-over rows, and
standing shoulder presses work
the largest amounts of muscle mass
and are associated with a hormone
response that is key to muscle
growth. Avoid doing three, four,
or five separate exercises that
target one body part; such multiple
exercises will batter your muscles
into submission, rather than
stimulating them into more growth.

Don’t get caught up in the macho
mindset of feeling you have to live
in the gym. If you do key exercises
given on the box on the opposite
page twice a week, you will get
great results. In fact, you can
expect even better results than
doing it four times a week or doing
a routine that has you in the gym
almost daily, performing multiple
exercises per body part. Remember
that you grow while resting—the
time you spend in the gym just
provides the impetus for growth.

5. ProgreSS loadS Slowly
Progressive overloading of your
muscles is key to developing
strength. However, when working
at high intensities, you will not be
able to add large amounts of weight
at every workout. The smallest plate
in most gyms weighs 21 ⁄2lb (1.25kg),
which means the smallest jump you
can make on a barbell is 5lb (2.5kg).
If you are able to bench press 165lb
(75kg) for 10 repetitions, an addition
of 5lb (2.5kg) equates to a load
increase of around 3 percent. If you
could add this amount to your bench
press every session, for two sessions
per week, and for one year, you would
be bench pressing 737lb (335kg) for
10 repetitions, making you one of
the strongest people in the world! For
a standard-diameter weight training
bar it is easy to find 1 1 ⁄4lb (0.5kg)

plates, but they are also available for
Olympic-size bars. Even a gradual
increase of just 11 ⁄4–21 ⁄2lb (0.5–1kg)
per week on your lifts will result in a
gain of between 57 and 115lb (26 and
52kg) per year. That gain is immense.
Smaller jumps are more sustainable. If
you cannot find small plates, there is
another technique for progression
that works well. Imagine you can
perform 10 repetitions of a shoulder
press with 35lb (16kg) dumbbells and
you decide to progress the weight to
40lb (18kg). You are very unlikely
to be able to perform 10 repetitions
with the new weight right away.
Instead, you should try progressing
loads slowly. If your rate of adaptation
outstrips the weekly weight increase,
then try jumping by two reps per week.

4. aLtErnatE traininG

For the everyman or woman,
performing many sets per exercise
or body part is counterproductive.
Your goal should be to stimulate
growth, then put the barbell down
and step away from it. You should
do a couple of warm-up sets,
followed by two, or at the most
three, actual work sets.

Muscular failure is the point at which
you are no longer able to perform
another repetition with the weight
that you are lifting. It is therefore
advisable that you alternate periods
of training to muscular failure with
periods of working within your
comfort zone. It is believed that
training to failure, when done to
excess, is likely to become detrimental
to your strength. In strength training,
the point at which your movement
becomes shaky and irregular is
called “being on the nerve.” You
should try to be just shy of this point.

KEY ExErcisEs For a siMpLE

ExErcisEs, rEpEtitions,
and sEts

Chest and triceps

Bench presses

Chest and triceps

Bench press: 2–3
sets of 10 reps

Back and biceps

Pull-ups or
bent-over rows

Back and biceps

Bent-over row:
2–3 sets
of 10 reps

Legs and
lower back

Squats or

Legs and
lower back

Back squat: 2–3
sets of 10 reps


Standing shoulder


Standing shoulder
press: 2–3 sets
of 10 reps


Standing biceps


Standing biceps
curl: 2–3 sets
of 10 reps


Close-grip bench


Close-grip bench
press: 2–3 sets
of 10 reps


3. don’t ovErdo thE sEts

The basics | sports-specific training

sports-specific training
It is widely accepted today that athletes need to engage in some
form of strength training to enhance their sporting performance.
However, the needs of a football player are obviously different from
those of a swimmer, and a cyclist will not benefit from a program
designed for a baseball player. The key point is that strength training
for athletes must be specific to the demands of their sport.




strength training for athletes
must be specific to the demands
of their sport: you should train
movements, not muscles.

strength training attributes
Athletes will need to develop some of the following attributes through
strength training:

Think of a sprinter or a tennis player. Success in these and many
other sports depends more on explosive power than it does upon
pure, slow strength.


Think of a rower or a cyclist. In sports like these, the ability to
generate a moderate force over a prolonged period is far more
important than being able to exert a huge force for a short
period of time.
Think of a powerlifter, who needs to exert an enormous amount of
force for one repetition. Here, pure strength is the key determinant
of success. Similarly, members of the defensive line of a football
team also require high levels of pure strength to push against a
strong opposition line.


You should also not neglect the importance of pure strength to
power output. Power (P) is a product of the force applied (F) and
the velocity (V), or speed, at which it is applied: P = F ≈ V. If the
force applied is low, power will always be low. For this reason,
weightlifters wishing to develop their power will train for a high
level of pure strength.
Maximal strength is also very relevant to muscular endurance. The
more weight you can lift in a single repetition, the less challenging
any given force will be. So if your 1RM for the bench press is 660lb
(300kg), you will be able to perform many more repetitions with
220lb (100kg) than someone with a 265lb (120kg) 1RM.


Think of a football player or a rugby player. For these athletes,
sheer muscular bulk is required to counter aggressive body
contact. However, for athletes in other sports, too much bulk
can be a hindrance.

Train movements, not muscles

Sports are all about movement, and
your training should address your
ability to perform movements more
effectively, efficiently, and powerfully.
Simply maximizing strength in the
muscles involved in a movement,
but in an isolated fashion, does not
maximize strength development
in that movement. For instance,
to become stronger in squatting
movements, you need to squat.

To become more powerful
in rotation, you need to rotate
powerfully. It is common sense.
The reason for this is that the
development of coordination (both
within and between muscles), skill
learning, and the adaptation of your
nervous system to the movement
patterns trained, plays huge roles in the
development of strength in movements.
Unless you give your body opportunities
to do a movement, it has only limited
ability to improve at it. All this leads
us to the inevitable conclusion: train
movements, not muscles.

General sports movements
Although each sport has its own
specific movements, different sports
have similarities in terms of the
movements they require. Most team
games, for example, involve triple
extension through the hip, knee, and
ankle (the motion required for jumping
and straight-line acceleration), single
leg strength and power (for running,

changing direction, etc.), strength and
stability through the core and pillar,
trunk rotation, and so on. This means
that sports can be broken down into
the types of general movement that
need to be trained, such as rotation,
triple extension, push, pull, squat, as
opposed to treating each sport
as totally unique.

Functional training
Functional training is performed to
make your body better at performing
those movements that you will use
in a particular sport or in daily life.
It is at the cutting edge of preparing
athletes for competition.
It is easy to start making huge
distinctions between bodybuilding
and athletic conditioning along the
lines of nonfunctional vs. functional,
but that certainly doesn’t tell the
full story. Yes, most bodybuilders
will use exercises that isolate a muscle
in a way in which it would never be
used in sports performance, but many
also utilize exercises, such as squats
and bent-over rows, that fit
into the “movements, not muscles”
philosophy. The key to functional
strength training is to think carefully
about how applicable a particular
exercise—including its rate, frequency,

and direction—is to the movements
you perform on the field or on court.
Sometimes this means questioning
exercise orthodoxy.
Consider, for example, the abdominal
crunch, which has for years had a
place in almost every athlete’s training
program. Think about the way in which
gravity loads the upper body when
you perform this movement from a
lying position. Then consider how
dramatically this changes as soon
as you are on your feet, where hip
and spinal flexion require no effort
at all. Unless you take part in a sport
where you spend a great deal of time
horizontal, such as wrestling, jiu-jitsu,
and gymnastics, the crunch is of
questionable functional benefit. That
is not to say it is a bad exercise, but
you should question its blanket use as
a means of strengthening your trunk.

The basics | sports-specific training

For bodybuilding and recreational
training, a muscle-centered approach
may make some sense, but not for
enhancing sporting performance.

THE basics | warming up

warming up
Warming up and cooling down are too often overlooked
in many training programs. Time pressures make it
tempting to skip a warm-up, but you do so at your peril.
Warming up is essential because it gets your body ready
for intense work while minimizing the risk of injury and
maximizing your potential to learn and improve.
Warm-up regime

A warm-up should take no longer
than 20 minutes; begin by skipping,
jogging, or working on a crosstrainer for 10 minutes, and then do

10 minutes of mobilization exercises
(see opposite). Consistently warming
up before a workout will greatly
improve your level of performance.

benefits of warming up
Increased heart rate to prepare you for work.
Increased blood flow through active tissues, which leads to increased metabolism.
Increased speed of contraction and relaxation of warmed muscles.
Reduction in pre-workout muscle stiffness.
Better use of oxygen by warmed muscles.
Better quality and fluency of movement from warmed muscles.
Higher temperatures, which help nerve transmission and metabolism in muscles.
Specific warm-ups can help with what physiologists call “motor unit recruitment.”
A motor unit consists of a nerve fiber together with all its associated muscle fibers.
Warming up will increase both the number of motor units brought into play and the
rate at which they fire (contract).
Increased mental focus on the training and competition.




warming up gETS YOur

mobilization exercises

They are an ideal way to prepare for a
workout because they reduce muscle
stiffness and help reduce the chance of
injury. As you become more advanced
and flexible, you can add a controlled
swing to push a body part past its usual

range of movement. The force of the
swing may be gradually increased but
should never become too extreme.
Warm-up is not the time for static
stretches (see pp.146–53)—those in
which you put your body into a position
where the target muscles are under
tension. Using static stretches before a
workout may reduce your capacity to
release power and does little or nothing
to minimize the chances of injury.

THE basics | warming up

Sometimes called dynamic stretching,
or movement preparation, mobilization
exercises are controlled movements,
where you go through a full range of
motion without stopping (see pp.36–49).

THE basics | Cooling down

Cooling down
When you finish your workout, you should bring your body
back down to its pre-exercise state in a controlled manner.
During a workout, your body is under stress: muscles get
damaged and waste products build up. A good cool-down
will help your body to repair itself.

Cooling down and recovery techniques
Cooling down need not be a lengthy
process: start with 5–10 minutes of
gentle jogging or walking, which
decreases your body temperature and
helps remove the waste products from
your working muscles.
Follow this with 5–10 minutes of
stretches (as described on pp.146–53),
which help your muscles to relax
and the muscle fibers to realign and
reestablish their normal range of
movement. To perform the stretches,
extend the target muscle(s) as far as
it can comfortably go, easing into the
stretch, and then hold that position
for around 10 seconds.
Some suggest the cool-down phase
of the workout is an ideal time for
“developmental stretching,” which is
designed to increase muscle flexibility
and your range of movement.
Developmental stretches have
the same form as the simple
cool-down stretches: you first
hold the stretch for around
10 seconds, then take the
stretch a little farther—3⁄8–3/4in
(1–2cm) will do—and then hold
for another 20–30 seconds.
Others propose that stretching
a muscle after exercise may
increase muscle damage and
delay recovery. Picture a
muscle like a pair of

panty hose. Following intense exercise
the muscle is full of small microtears
that are akin to small runs in the
hose. Stretching a muscle at this
point is like stretching the hose—
perhaps not the best idea. A happy
medium may be some light and
gentle developmental stretching
after your workout for muscles that
feel particularly tight. Don’t compare
yourself to others in the gym—some
people have great mobility and you
could be in trouble if you try to
match their range of movement.




Benefits of Cooling down
Allows the heart rate to recover to
its resting rate.
Reduces the level of adrenaline in
the blood.
Potentially reduces Delayed Onset
Muscle Soreness (DOMS), pain that is
sometimes experienced one to three
days after intense muscle activity.
Aids in the reduction of waste products
in the blood, including lactic acid.

THE basics | Cooling down

while you are Carrying
out a Cool-down stretCh,
you should extend the
target muscle(s) as far
as it Can go, easing into
the stretCh.

THE basics | eating right

eating right
Eating well and staying hydrated are just as important to your
training plan as doing the right exercises at the right intensity and
volume. The objective of a nutrition program for strength training
is to develop and maintain a body with appropriate lean muscle that
has the reserves of strength, power, and endurance required to meet
the demands of daily life, training, and competition. The human body
is a complex machine, but research has given us a good understanding
of the role played by the various elements of nutrition in staying healthy,
getting in shape, and in gaining and losing weight.

Proportions of main nutrients in the diet
There is no universally “correct” balance of daily nutrient intake; the
proportions of the main nutrients you need depends on your individual
characteristics and lifestyle. However, the following figures are a useful
reference point:
60% Carbohydrate
25% Fat
15% Protein

carbohydrates (carbs)
Carbohydrates are our main source
of energy. Nutritionists once
distinguished between simple
carbohydrates—those found in refined
sugar, cookies, fruit, and fruit juices—
and complex carbohydrates, found
in bread, pasta, potatoes, rice, and
whole-grain foods. The advice was to
eat more complex and fewer simple
carbohydrates because the complex
ones took longer to break down and
absorb and so led to fewer peaks
and valleys in levels of blood sugar.

However, the relationship between
carbohydrate intake and the effect
on blood sugar turned out to be a
little more complex. Today, it is more
common to refer to foods as having
a high or low glycemic index (GI).
GI is a measure of the effect that
a particular carbohydrate has on
blood sugar levels. Low GI foods
release their energy more slowly
(preventing the feeling of “sugar
rush”) and are believed to have other
health benefits (see pp.32–33).

calories and body weight

EnErgy dEnsity

113 calories per ounce
(4 calories per gram)


113 calories per ounce
(4 calories per gram)


255 calories per ounce
(9 calories per gram)

and minerals

Zero calorific value



Dietary fat is a rich source of energy
and an essential nutrient. It enables
your body to absorb vitamins and is
important for proper growth, health,
and development. Fat gives food much
of its taste and helps you feel “full.”
Not all fats are the same, and most
foods contain a combination of several
fats. Unsaturated fats, such as those
found in oily fish, and some vegetable
and nut oils are more beneficial than
the saturated fats found in meat and
animal products, such as butter and
lard. Saturated fat in large quantities
is implicated in the development of
coronary heart disease and needs to
be kept to the minimum in a healthy
diet. Eating too much fat of any kind
will lead to an increase in weight.

Vitamins are biologically active
compounds used in the chemical
processes that make the human
body function. Vitamins are needed
only in tiny amounts and come in
two types—those soluble in fat
and those soluble in water (which
need to be replenished regularly).

The building blocks of the human
body, proteins are essential to the
growth and repair of body tissues.
Proteins are made up of amino acids,
and foods such as fish, meat, and eggs
provide a complete source of amino
acids. Fruit, vegetables, and nuts
contain protein, but may not supply
the amino acids needed by an
athlete in training. So vegetarian
sportsmen should take nutritional
advice before embarking on
high-level training.

Minerals such as potassium, sodium,
calcium, zinc, and iron are involved
in many biochemical processes
that maintain life and fuel growth.
Mineral deficiency is rare in a
balanced diet.

Water is crucial in maintaining
health. The human body is
composed largely of water and
it is the medium in which most
of the body’s chemistry is played
out. Dehydration is potentially
a very serious condition and in
extreme cases can lead to death.

THE basics | eating right

The weight of your body is made up
of your skeleton, organs, the muscle,
fat, and water that the body carries.
Muscular development (though not
the number of muscle fibers), body
fat, bone density, and the amount of
water can all be changed by diet and
training. The facts about weight loss
and gain are simple. You gain weight
if you take more calories than you
burn; and lose weight if you eat fewer
calories than you need to fuel your
body functions and exercise regimen.

Your energy requirements

THE BASICS | Eating right

Your Basic Energy Requirement (BER) is the amount of energy you need to
maintain your basic life processes, such as breathing and circulation, when
at rest. In addition to your BER, you need energy to live your lifestyle and
sustain your personal work patterns. The nature of your job is important.
If you do a lot of manual work, you will have a different energy requirement
from someone who works at a desk all day. You can calculate your
approximate daily energy requirement by using the table below.
If you take in more calories than your daily energy requirement (including
the exercise you get), you will gain weight. If you take in fewer calories
than your daily energy requirement (including training), you will lose weight.

calculating energy requirements
Find your age range and enter your mass into the appropriate equation to find
your BER. Then, multiply this figure by the factor associated with your type of
lifestyle—sedentary, moderately active, or very active. The figure you arrive at is
the level of calorie intake that will allow you to maintain your present bodyweight.






10–17 years

8 ≈ mass in lb
(17.5 ≈ mass in kg)

+ 651

18–29 years

7 ≈ mass in lb
(15.3 ≈ mass in kg)

+ 679

30–59 years

5.2 ≈ mass in lb
(11.6 ≈ mass in kg)

+ 879

10–17 years

5.5 ≈ mass in lb
(12.2 ≈ mass in kg)

+ 746

18–29 years

6.7 ≈ mass in lb
(14.7 ≈ mass in kg)

+ 496

30–59 years

4 ≈ mass in lb
(8.7 ≈ mass in kg)

+ 829


multiply by 1.5

Moderately active

multiply by 1.6

Very active

multiply by 1.7



Planning Your training
Program without
considering your diet
will slow your progress,
or EvEn makE You sick.



What is the right level of body fat?
It is generally accepted that men should have less
than 18 percent of their bodyweight as fat and
women 23 percent or less. A certain amount of
body fat is essential to good health. There is plenty
of evidence to indicate that carrying less than
5 percent body fat compromises your immune
system, making you prone to illnesses and infections.

less than
23% fat

less than
18% fat

10–12% fat

8–10% fat

40% fat

35% fat


Athletes in training, especially at the elite level, will
have significantly less body fat; around 8–10 percent
for men and 10–12 percent for women. High levels
of fat in relative terms are a serious disadvantage
to most athletes, especially in disciplines where
“making weight” for a specific competitive weight
class is a priority.

Carrying more fat than the average person is not
particularly hazardous to health until you accumulate
35 percent (men) or 40 percent (women) of total
bodyweight as fat. Such levels constitute obesity and
have a detrimental effect on health. Too low a level of
body fat can also be hazardous, because fat is an
important store of energy for aerobic activity.

Q | hoW do i lose Weight
and gain muscle?
A | The common goals of most
strength training programs are a
reduction in body fat (which involves
weight loss) combined with a gain in
muscle mass (which involves weight
gain). Neither a weight training nor
a nutrition program on its own
will have the desired effect, but in
combination they will achieve the goal.
Planning your training program without
considering your diet will slow your
progress, or even make you ill.

Q | hoW do i add muscular
A | There’s little to be gained by
consuming large amounts of protein
or protein supplements to build muscle
because, depending on your weight and
constitution, your body can absorb only
⁄8 –11⁄4oz (25–35g) of protein at one
sitting. Stick to a balanced diet with
frequent small meals (every 3–4 hours)
and good natural protein sources from
whole grains, beans and pulses, lean meat,
fish, and eggs. This diet will give you all
the protein you need for muscle growth.

Q | hoW do i control fat?
A | Fat is produced by your body when
you take in more calories than you need
to fuel body maintenance and support
your current level of physical activity.
There is some scientific evidence that
we are genetically programmed to stay
within roughly 26lb (12kg) of your
optimal bodyweight.
Your body does not like change. It is
programmed for “homeostasis”—
maintaining its internal conditions at
a steady level. This also applies to body

weight; the more drastic the changes
you try to impose, the more your body
will fight against them. When you try
to lose a large amount of weight over
a short period, your body will respond
by “slowing down”; your basic metabolic
rate (BMR), which is the amount of
energy that you use while at rest, will
fall. This reduces performance in training
and makes it harder to lose weight in the
long run. You should limit weight loss
to less than 21 ⁄4lb (1kg) per week.

THE BASICS | Eating right

AverAge person


Eating right: FAQs


Q | Can I target a speCIfIC part
of my body for fat loss?
A | You can’t “spot reduce”—target
fat loss to a particular part of the
body. If you exercise a particular
part of your body, the muscle tissue
beneath the fat will become firmer
and the appearance of that region
will improve. However, the exercise
may not specifically reduce fat in the
area; fat deposits will diminish with
appropriate nutrition and training
wherever they are on the body. For
instance, if you complete 300 abs
crunches every day but maintain
your fatty diet, you will develop
strong abs, but they will be hidden
under a layer of fat.
Q | WIll my musCle turn to
fat If I stop exerCIsIng?
A | Muscle does not turn into fat and,
conversely, no amount of exercise will
turn fat into muscle. Muscle and fat
are two are completely different types
of tissue. When you stop a program of
hard training yet you continue to eat
in the way you did to fuel the exercise
regimen, you are consequently taking
in more calories than you are burning
off and so a gain in body fat is absolutely
inevitable. If you stop your healthy diet
and start to eat junk then the problems
get even worse and the fat builds up
faster still.
Q | What Is dIetary fIber?
A | Dietary fiber is also known as
“roughage.” It is the edible parts of
plants that cannot be digested in
the human intestines. Consuming enough
fiber—around 5⁄8oz (18g) per day for
the average adult—is very important
because adequate fiber helps prevent
constipation and intestinal diseases. It
also helps in lowering cholesterol levels
and regulating blood sugar. Fiber
is abundantly found in foods such
as fruit, vegetables, beans, and
whole-grain cereals.

Q | What are hIgh and
loW gI foods?
A | Low GI (glycemic index) foods
release their energy slowly. They are
an excellent basic fuel for sports—and
for life—because they increase blood
sugar levels slowly for ready use and
so provide a boost of energy without
the big “surge” that typifies high GI
foods. High GI foods are very quickly
absorbed and will typically give you
a “sugar rush” or spike, followed by a
trough when your energy levels drop
below where they were before you ate.
The result is that you may feel lethargic
and sleepy—not a desirable feeling
before or during a training session.
You can replenish after your session
by eating small quantities of high GI
foods along with a little protein. Typical
GI values for different foods are given
below (see box, below).

gI sCores
The GI of a food is given on a scale
of 0–100, with 100 being pure sugar.
Here are some examples of foods and
their GIs :
Typical energy drink

95 GI


80 GI

White bread

78 GI

Spaghetti (white)

61 GI

Ice cream

61 GI

Orange juice

52 GI

Whole-grain bread

51 GI


32 GI

Bran cereal

30 GI

A GI of 55 or less is considered
low and 70+ high.

Q | sHould I eat anytHIng
specIal after my workout?
A | If your training is recreational and
of reasonable intensity and volume, the
answer is “nothing special”; you should
get everything you need from a healthy,
balanced diet. However, if you are
engaged in intense training with heavy
weights, the period of 30 minutes
after finishing is a crucial window of
opportunity when you should take in
high GI foods (about 50g/1 3⁄4oz) to
replenish your glycogen stores. Combine
this with protein to repair the tissues
stressed during the workout.
Q | can I “sweat off”
fat In tHe sauna?
A | Unfortunately not. The little weight
loss you experience in a sauna or steam
room comes from losing water, not fat.
The weight returns immediately after
you consume fluid.
Q | wHat Is glycogen?
A | Glycogen is one of the body’s major
fuel sources. It is basically the substance
in which the body stores carbohydrates
for the long term. The majority is stored
in the muscles and the liver.

Q | are all dIetary fats
created equal?
A | No. The type of fats you get from
oily fish (Omega 3 fats) are important
in a healthy diet. Saturated fats, which
are found in foods like whole milk and
in the skin of grilled chicken, are best
avoided as far as possible.
Q | does tHe rIgHt mIx of
vItamIns and mInerals
matter for functIonIng
of a HealtHy body?
A | Yes. A lack of minerals can cause
serious problems. At one end of the
scale, you may experience muscular
cramps after severe sweating. In the
most serious cases mineral deficiency
combined with dehydration can cause
heart malfunction and even death.
Vitamins are crucial to the chemical
processes on which the healthy body
depends. Some vitamins are fat soluble
and so require some fat in the diet if
they are to be absorbed.
Q | wHat Is tHe dIfference
between “essentIal fat”
and “storage fat”?
A | There are two types of body fat.
Essential fat is needed for normal
body function, especially of the
hormone and immune systems. It
is present in the heart, lungs, spleen,
kidneys, and other organs. Women
carry more essential fat than men.
This gender-specific fat is important
for child bearing and other hormonerelated functions. Storage fat is the
fat that you lose or put on as your
weight changes; it is laid down by your
body in various areas, especially
your hips, thighs, and abdomen in times
of plenty, to be used in times of need.



Muscle does not
turn into fAt ANd No
AmouNT of ExERcIsE wIll
TuRN fAT INTo musclE.


Q | How frequently sHould
I eat every day?
A | Always begin your day with a
good breakfast of low GI foods then
try to eat at three-hour intervals so
that your body always has fuel to
burn. Try not to skip meals; go for
lower-calorie alternatives instead.
Try snacking on fruits and yogurt
and lean sources of protein. Skipping
meals and feeling hungry puts the
body on “red alert” and it starts to
conserve fat.

The Warm-up

the warm-up | Neck exteNsioN aNd flexioN | Neck rotatioN

Neck extension
and flexion


This easy movement, which can be
carried out standing or seated, will
help prevent general neck stiffness.
It will also give you an advantage
in sports in which head position
and movement are important—for
example, where you need to follow
a fast-moving ball or other object.



this movemeNt
prevents neck
stiffness aNd
caN give you aN
advaNtage iN
certaiN sports.


Stand with
your feet
shoulderwidth apart

Stand upright with your arms by your
sides in a relaxed posture or clasp
your hands together to prevent your
shoulders from rising. Look straight ahead
and keep your spine in a neutral position.

Neck rotation
This very simple movement can help ease neck aches. It helps to
maintain neck flexibility and delays or prevents age-related stiffening.
You should be able to rotate your neck through at least 70 degrees
to each side without feeling “pulls” or hearing cracking sounds.


Begin by looking
straight ahead,
holding your spine in
a neutral position. Keep
your upper body relaxed
and your arms loose by
your sides.

Hold your
chin level

Move your head
slowly to the side
to look over your right
shoulder. Turn as far
as you can comfortably
go, then hold for a
few seconds.

Move your head
back through the
midline, until you are
looking over your left
shoulder, without
straining. Return to
the start position.


Keep your
and your
upper body

Tense your
core muscles
for support

Extend your neck by slowly raising
your chin so you are looking up
at the ceiling. Hold for a few seconds.
Do not force the movement beyond
a position that feels comfortable.

Flex your neck by letting your
head drop forward without
straining. Return your head to the
start position and repeat the process
slowly and with a gentle rhythm.

Neck side flexion
Imbalances in the muscles of the neck and shoulders can arise
from a poor sleeping position or bad posture; they may cause pain
or headaches, especially in sedentary office workers. This exercise
is ideal for those with aching muscles in the upper back and neck.
Keep your
shoulders down as
you flex your neck
Do not allow your
chin to drop down

Stand upright,
holding your
body in a relaxed
posture, with your
shoulders loose and
your eyes looking
straight ahead.

Tilt your head so
that your right ear
moves toward your right
shoulder. Tilt your head
as far as it is comfortable.
Hold this position for a
few seconds.

Flex your neck
in the opposite
direction, passing
through the start
position, to the limit
of flexion. Hold and
return to step 1.

the WARM-up | Neck exteNsioN aNd flexioN | Neck side flexioN

Raise your chin
without forcing
it upward

THE Warm-up | arm circle

arm circle
Many strength training exercises involve your arms and shoulders,
so it makes good sense to warm them up thoroughly. Get your
blood flowing, your muscles warmed up, and your joints moving
fluently by circling your arms in a continuous smooth motion.

Keep your

Keep your
chest high

your abs

Let your arms hang loose by
your sides. Keep your shoulders
down and relaxed. Look straight
ahead and maintain a neutral spine.

Raise both arms to the
front and start to make
wide circles. Breathe easily
and do not arch your spine.

Move your hands
down behind the
line of your body
Keep your
straight at
your elbows

Breathe in
deeply with
your chest high

When you cannot move
your arms any farther
back, bring them down and
return to the start position.

Shoulder rotation


thiS exerciSe
frees up your
shoulder joints,
and warms up the
trapezius muscles,
before you Start a
reSiStance training


Keep your
chest high
and your abs

Let your arms hang loose by your
sides and keep your shoulders
relaxed. Keep your head level and
your spine in a neutral position.


Allow your
arms to hang
loose without
bending them

Bring your shoulders
forward and inward
and raise them slowly up
toward your ears.

Hold your
abs and
core tight

Rotate your shoulders
to the rear and then
back to the start position,
still looking straight ahead.

THE Warm-up | Shoulder rotation

The stability of your shoulder joints
comes from the muscles and ligaments
around them, rather than from your
skeletal system. This exercise provides
an excellent way of freeing up your
shoulder joints, and also warming your
trapezius muscles, before beginning
a resistance training session.


the WARM-UP | Wrist rotation

Wrist rotation
A good grip is fundamental to performing many upper body
exercises. Wrist rotation helps ensure that your wrist joints are
mobile and ready for work. It also helps to prevent wrist injuries
like carpal tunnel syndrome that commonly affect desk workers.
Keep your
wrists loose
and relaxed

Hold your arms
out to either
side, level with
your shoulders.

Hold your body
firmly and your
spine neutral

Ensure that your
shoulders remain
in the same plane

Make small circles with
your hands around your
wrist joints. Move slowly,
rolling your wrists, rather than
moving them from side to side.

Continue the
rolling action for
around 20 seconds
before reversing the
direction of rotation
of your hands.

Use your abs
and core to hold
your body solidly

Move your wrist
through all its
natural positions

hip circle


Take up
a relaxed

Ensure that
you circle
your hips only
Keep your
legs straight

Stand upright with your hands
on your hips, your legs straight,
and your feet shoulder-width—or
slightly more—apart.

Start to rotate your hips slowly
in a clockwise direction without
arching your lower back.

Look straight

Hold your
chest high

Hold your hands
on your hips

Keep your feet
firmly planted
on the floor

Continue the rotation. Do not jerk
your body into position; smooth
movement is essential throughout.

After 10–15 repetitions, return to
the start position and reverse your
direction, rotating counterclockwise.

the WARM-UP | hip circle

The core muscles of your torso are involved in many strength
training movements, especially those performed standing up.
This exercise, in which you rotate your hips as if swinging a
hula-hoop around your body, helps to mobilize your core muscles.

the warm-up | torso rotation

torso rotation
This exercise complements the hip circle (see p.41) in
mobilizing your core muscles, but here your upper body
moves while your hips remain stationary.
Keep your
forearms in line
with your shoulders
with your

Ensure that
your hips
remain facing
the front

Stand upright, with your feet
shoulder-width apart and
elbows raised to each side.

Rotate your upper body smoothly
to your right, keeping your elbows
and forearms in line.
Keep your
head up
and level

Keep your
knees relaxed
and not locked

Keep your feet
planted flat
on the floor

Rotate back through the start
position, keeping your movement
fluid, not jerky.

Continue the rotation to your
left, keeping your elbows up.
Return to the start position.

trunk flexion


Move only your
upper body

Keep your
feet planted
on the floor

Stand upright, with your arms by
your sides and close to your body.
Keep your shoulders relaxed.

Flex your upper body sideways,
sliding your left hand down your
leg as far as it will go. Don’t lean
forward or back and don’t “bounce”
at the end of the movement.

Move only from

Repeat for your right-hand side,
taking your hand down as far as
it will go. Return to the start position.

your upper
body by
froM side
to side. this
your core
muscles at
a different


the warm-up | trunk flexion

After performing the hip circle (see p.41) and torso rotation
(see opposite), mobilize your upper body by flexing from side
to side. This engages your core muscles at a different angle.

the warm-up | frankenstein walk

frankenstein walk
This exercise mobilizes your hips and
hamstrings. You can perform it standing
in one spot or walking. It is important
to keep a steady tempo and extend your
front leg under tight control rather than
swinging too enthusiastically.




this exercise
mobilizes your
and hips.

Extend your
hand with
your palm
facing down

Start from a standing position.
Keep your body upright, with
your right leg slightly behind the
line of your body, resting on your
toe; hold your left arm horizontally
in front of your body.
Do not drop your
front arm down
toward your foot

Keep your rear
leg straight
and solid

Keep your
rear foot
flat on
the floor
Point your
toes up

Resting securely on your
left leg, kick your right leg
up, while keeping your knee as
straight as possible.

Bring your front leg up to touch
your hand (or as near as your
flexibility will allow). Recover and
repeat with your other leg.

pike walk


Position yourself as if you
were about to perform
a push-up, with your hands
shoulder-width apart and flat on
the floor, and your arms straight.

Support your
weight on
your toes

Keep your
spine in a
neutral position

a straight
line through
your hips

Fold your body
at your hips

“Walk” your hands into a
position in front of your
head. Then keeping your legs
straight, slowly walk your feet
up toward your hands.
Keep your
core and
abs tight

Keep your back
flat throughout

When you cannot continue
walking forward and your
body is piked, start to walk your
feet back to the start position.

straight arms

Ensure that
your legs
are straight

Keep your hands
flat on the floor

the warm-up | pike walk

This challenging mobilizer works your calves, hamstrings, and the
core muscles of your lower back. With practice, some people can
bend almost in half, but persevere if your movement is more limited.

the warm-up | Leg fLexion

Leg flexion
This mobilizer targets your hips and hamstrings. Like the
more difficult Frankenstein walk (see p.44), this exercise
involves moving one leg at a time; however, here both your
moving leg and your stabilizing limb are worked at once.

Keep your
trailing leg
as straight
as possible

Tense and hold
your core muscles
for support

Bend your
knee very
slightly for

Stand on your left leg with your right
leg slightly behind the line of your
body. Rest your right foot on tiptoe. Place
your left palm against a wall for balance.

Keep your left foot firm and flat on
the floor, and raise your right leg,
stretching it out in front of you. Keep
your right knee as straight as possible.

Bring your right leg up as high as
you can manage, keeping it straight.
Hold for a few seconds before recovering
and repeating with your left leg.
Keep your leg
as straight
as possible

Bend your
knee slightly
Keep your
foot flat
on the floor

Leg abduction

the warm-up | Leg abduction

In this hip mobilizer you move your leg in a different arc
from that in the leg flexion (see opposite). It works to
free up your glutes and the muscles in your groin area.

yourself with
both hands
against a wall

Keep your
spine in a

Keep your
hips facing

Move your
leg across
your body

Place both palms against a wall with
your body leaning slightly forward.
Shift your weight on to your left leg.

In a controlled manner, swing your
right leg across your body, pointing
your toes out at the end of the swing.

Swing your right leg
across your body to
full extension. Do the
required reps and repeat
on your left leg.


your foot

Keep your
foot flat on
the floor

HeLPS to
free your
glutes and
tHe MusCles
IN tHe groIN


the warm-up | lunge

This is an excellent way to mobilize your hips and thighs. You can
perform the exercise either in one fixed position (like a split squat,
see pp.116–17) or with alternate legs, stepping forward. The lunge
tests both your balance and coordination, making it an excellent
mobility exercise for all sports.
Hold your

Engage your
core muscles
for stability

Keep your
back leg

Keep your
legs straight

Put your
weight on the heel
of your front foot

Begin upright with your feet
shoulder-width apart, arms
relaxed by your sides, feet flat
on the floor, chest high, and
spine neutral.

Breathe in and take a stride
forward so that your front foot
is flat on the ground, your front leg
flexed, your body upright, and your
head facing forward.




AnD TeSTS youR

Maintain an
torso and a
neutral spine

Extend your knee
above your toes

Do not touch the floor
with your rear knee

Bend your front and back
legs so that your rear knee
drops close to the floor. Push
back up with your front heel and
return to the standing position.

Rotational lunge

Follow steps 1 and 2 as for
the lunge (see opposite),
but as you descend, start to
turn your torso to the right
at your waist. Turn your head,
extend the opposite arm
across your body, and twist.

Bring your
arm across
your body

Extend your
right arm out;
keep it parallel
to the floor

Rotate your
whole torso

Raise your
back heel
from the floor

overhead lunge
This more demanding version of the lunge movement mobilizes
your hips and thighs. Adding a light weight overhead works the
stabilizers in your shoulders and puts emphasis on the mobility
of your hips and lower back.
Adopt the lunge start
position (see opposite)
while holding a light bar
over your head with your
hands widely spaced.

Take the lunge step with your
right leg, holding the bar over
your center of gravity, which falls
between your legs. Return to the start
position and repeat on your left leg.

Hold the bar
with your arms
straight above
your shoulders
Engage your
core muscles

Keep your chest
high and your
shoulders back

Lift your heel
off the floor

the warm-up | Rotational lunge | oveRhead lunge

This is a good mobilizer
for your hips and thighs.
You should feel it stretch
the hip flexor of your back
leg and the glute of your
front leg. It also engages
your torso.



ExErcisEs | Push-uP

This is one of the simplest but most effective
exercises for your chest, shoulders, and arms.
Its added benefit is that it requires no
apparatus—just your own body weight.
Support your body on your toes with
your arms straight, positioned under,
and just a little wider than your
shoulders. Breathe in and lower your
body slowly and under control until
your torso just touches the floor.

Tense your
spinal erectors

your abs

your weight
on your toes

Hold the bottom position for
a second, then breathe out and
push your torso up until your arms are
straight and you are back to the start
position. Keep the angle of your back
constant and your head forward.

Keep your
legs straight

Maintain a
neutral spine

Point your



To engage the stabilizers of your torso more
than in the regular push-up, try using a stability
ball. Place your hands on the ball
and lower your body to the
point where your arms
are bent at a
90-degree angle
and press
back up.

Do not allow
your trunk to sag



This is one
of The mosT
exercises for
your chest,
and arms.


Keep your hips
and upper
torso in line

Point the frames
inward at an angle
of 45-degrees

Keep your
torso tight

Place the frames wider
than shoulder-width
apart. Hold your body
straight, resting on your
toes and straightened arms.
Breathe in and lower your
body until the line of the body
is below your flexed elbows.

ExErcisEs | Frame-supported push-up

Using a pair of frames will give you
a greater range of motion than with
the standard push-up (see opposite).


straight legs

Pause for a second at
the bottom of the motion.
Press back up until you return
to the start position.

Support your
weight on
your toes



Do not let your torso sag as you push
yourself up. This will cut down the
range of your movement, diminishing
the effect on your chest, shoulders,
and arms. Failure to straighten
your arms after each rep will
also make the exercise
less effective.

Increase the challenge by placing your
feet on a bench. The higher your feet,
the more your shoulders are brought
into play. You can move the frames
wider or closer. Close spacing will
work your triceps more.


EXErcisEs | Machine bench press

bench press
This is a good chest exercise
for beginners or those nervous
about working with free weights.
Be sure to adjust the machine to
match your height and limb length.
Adjust the
grip width to
suit your build

Set your desired weight on
the stack. Take an overhand
grip on the handles, which
should be at midchest level.
Keep your feet
flat on the floor

Press on the
handles and
extend your arms


Breathe in deeply, then breathe
out as you press the handles in a
slow and controlled movement; keep
your body tight against the pads.

Fully extend your arms, then return
the handles to the start position,
breathing in. Don’t let the weight rest
on the stack before starting another rep.

Machine fly
The handles of the
machine swivel, taking
pressure off your wrists

ExErcisEs | Machine fly

This can be a useful
companion exercise to
the machine bench press
(see opposite). It allows you
to work your chest muscles
through a greater range of
motion while keeping your
body well supported.


Set your desired weight on
the stack. Allow your arms
to spread in a wide arc so that
the handles are just behind the
line of your torso.

Ensure that
your body is
well supported

When the movement is complete
and your knuckles touch, contract
your chest muscles and begin the return
phase, back to the start position.


Breathe out, bringing the handles
together in a wide arc, with your
elbows slightly bent. This is similar
to a hugging motion.

control the

exercises | Cable Cross-over

Cable cross-over
In this chest and shoulder
exercise, your body is not
supported by a bench, so the
stabilizing muscles of your core
and legs have to work to keep
you in position. Using the cable
machine also works your muscles
over a large range of motion.
Set the pulley to its
highest position and
select your desired weight
on the stack. Leaning
slightly forward and with
your legs braced, bring the
pulley handles down across
your body. Breathe in and
let your arms travel back in a
wide arc so that they are just
behind the line of your torso.
This is the start position.

Keep your
elbows slightly

Maintain a
neutral spine

Place one foot
forward and one
back for balance

Bring your arms down and across
your body in a wide arc—like a
hugging motion. Keep your head up
and maintain a slight bend in your
arms as you pull the handles forward
and down at a slight angle. Breathe
out on the effort.
Ensure that
your palms
face in


Slightly bend
your front knee

Keep your head
still and your
eyes forward



Choose a weight that is not
so heavy as to pull your body
back from its braced position.
Do not use the momentum of
your body to complete the
movement because you will
almost certainly lose balance
and risk injury.

Bring your hands to
the front of your body
before starting the return
phase, reversing the arc of
movement in Step 2. Make
sure that your arms move
at the same speed and that
your elbows stay in the
same slightly bent position
throughout the movement.

exercises | Cable Cross-over


Using the cable machine
works yoUr mUsCles over a
large range of motion.


Control the
of your body

Bring the cables together;
you can cross them over
at the center point

You can also perform the cable
cross-over exercise at varying heights.
Set the pulley to a low position or to
waist height. Ensure that the height

of the pulley allows a comfortable
movement. These different start
positions allow you to work your chest
muscles from slightly different angles.


exercises | BarBell Bench press

bench press
This classic chest exercise
is a great motivator. It
offers huge potential for
increasing strength and
most people can progress
rapidly to heavier weights.

Wrap your
the bar

Lift the bar from the rack and
hold it over your chest at shoulderlength distance. Make sure your head,
shoulders, and buttocks are pressed
solidly on the bench.

Lower the bar
in a shallow arc

Breathe in and lower
the bar to your midchest
area. Lower your arms together
until your forearms are vertical
at the low point.
Hold your
chest high

Push the bar upward,
following the same arc
in which you lowered it. Finish
each rep over your chest with
straight arms.


Allow the bar
to just touch
your chest at
its lowest point

bench press



The Dumbell
bench press gives
an increased
range of
over a


exercises | Dumbbell bench press

Working the main muscles of your chest, the
dumbbell bench press gives an increased range
of movement over a barbell (see opposite), so
can boost muscle growth even further.

Raise the dumbells over
your collarbones. Keep
your shoulders, head, and hips
pressed against the bench.

Lower the
weights under

Keep your
vertical under
the weights

Press the weights back up in a
shallow arc until they are together
above your chest once again.


Lower the weights together slowly
and under control, keeping them
aligned across the middle of your chest.

Lift the
weights in a
shallow arc

exercises | InclIne barbell bench press

Incline barbell
bench press
This is one of the basic
movements for developing your
chest. You will be able to lift
less at an incline than flat
because the smaller muscles of
your shoulders come into play.



thIs exercIse
on an incline
utIlIzes the
In your


Hold your
chest high

Grip the bar securely with your
hands more than shoulder-width
apart. Place your feet flat on the floor
and lift the bar from the rack.

Secure the
weights on
the bar with

Brace your
feet firmly
against the


Lower the bar to the top of your
chest so that your forearms are
nearly vertical under the bar. Press
your shoulders against the bench.

Keeping your head pressed against
the bench and your spine neutral,
straighten your arms evenly until the
bar reaches the start position.

Incline dumbbell
bench press



Extend your
arms straight
over your

Make sure that you raise and
lower the weights evenly. Avoid
jerking or twisting your body to
“muscle” them upward. Keep
your body well balanced by
holding the weights directly over
your shoulders at the start.

Lift the dumbbells over your
shoulder joints on straight arms.
The dumbbells should touch at the
top of the movement.

exercises | InclIne dumbbell bench press

Similar to the incline barbell
press (see opposite), this exercise
allows a greater range of motion
and so is of even greater value in
functional terms for sports
training purposes.

Keep your
and buttocks
well supported

Allow the
weights to
touch lightly

Your chest
will rise as
you lower the

Keep your
feet flat on the
floor throughout

Push the weights upward in
a shallow arc back to the start
position. Fully extend your arms and
let the dumbbells touch lightly.


Lower the dumbbells slowly and
evenly to the point at which your
upper arms are near vertical and the
weights are level with your shoulders.

exercises | InclIne fly

Incline fly
This popular dumbbell chest
exercise also helps develop
your shoulders. An excellent
companion exercise to the
incline press (see p.60), it
offers you a greater range
of motion to work the large
muscles of your chest.

Hold the
dumbbells so that
they just touch

Slightly unlock
your elbows

Ensure that you do not overdo
the weight—this could lead
to poor form and the risk of
injury. Using heavy weights
also means that you are likely
to engage your triceps over
your chest muscles.

Set the bench at a 45-degree
angle. With your palms facing
in, lift the dumbbells to arm’s
length above your shoulders
so that they just touch. Ensure
that your hips and back are
well supported on the bench.

Ensure that
your lower
back is well

Brace your feet
against the floor

Feel a stretch
in your chest
Maintain a
constant angle
at your elbows


Breathe in deeply and bring the
dumbbells down slowly and under
control in a wide arc. Do not let the
dumbbells drop vertically or allow
your arms to twist.



Move the dumbbells
up in same arc as
in descent

exercises | InclIne fly

The fly may also be
done on a flat bench.
Begin with the
same dumbbell
position as for
the incline fly
and use the same
arm-hugging motion to bring the
dumbbells together in a shallow arc.

Move your
arms in a
Keep your
slightly bent

Finish the movement when the
dumbbells are level with your
ears and begin the return phase,
breathing out as you go.

Bring the
together gently

Return to the start
position, bringing the
weights together over
your body slowly and
under control.


Keep your feet
braced against the
floor throughout

ExErcisEs | Chin-up

One of the most effective
strength builders for the
back, this exercise is ideal
in training for sports that
involve gripping and
grappling. When starting
out, begin with the assisted
version (see p.70) to build
strength and promote
muscular development.

Take a
neutral grip
with medium
hand spacing

on fully

Select the desired hand
spacing and drop down
on fully extended arms. Bend
your knees and cross your
feet to improve your stability.

Lift your
chin above
your hands

Pull your
body up


From a hanging position, flex
at your elbows and shoulders,
and start to pull your body up.
Don’t swing your legs or bend at
the hips to gain extra momentum.

Continue to pull your body
upward vertically until your
chin passes the level of your
hands. Keep your shoulders back.

ExErcisEs | Chin-up

Keep your


this strength
builder for the
back is ideal in
training for sports
that involve
gripping and

Pause at the top of the
movement, then begin
to lower your body slowly
and under control. Look
ahead, not down to the floor.

Try varying your grip and hand
spacing. An overhand grip uses
your biceps less, so is tougher than
an underhand grip. A narrow grip
hits the smaller muscles in your
shoulders, while a wide grip is more
challenging on your lats, although it
stresses your elbows.


Return to the start position
with your legs in line with
your torso and your arms fully
extended—don’t cheat by
stopping short on your descent.


ExErcisEs | Back extension

This is a great core exercise in which
you flex your body around your hip
joints while keeping your spine neutral.
Your hamstring flexibility will determine
the degree of flexion you can achieve.
Pull your abs
up and in

Position your thighs on the
pads of the Roman chair so
that your hips are free to flex.
Your feet should be flat on the
foot supports, your spine neutral,
and your elbows pointing out.

Flex at your hips and drop
your upper body toward
the floor. Keep your back flat.
Stop bending when flexibility
of your hamstrings restricts
further movement.

straight legs

Keep your feet
flat on the support

Do not extend
back beyond the
start position

Return to the start position,
contracting your hamstrings,
glutes, and spinal erectors. Do not
extend beyond the start position
as you may injure your back.

Keep your
movement slow
and controlled


pulley row

Select the desired resistance
from the stack. Push with
your legs until your arms are
fully extended and your back
is in a neutral position. Bend
your knees to an angle of
around 90 degrees.

Begin with
straight arms

ExErcisEs | Seated pulley row

This is a key muscle builder
and strength developer for
your back. However, good
technique is important
if you are to achieve
optimum results safely.


Bend at
the knees

Maintain the
same knee
angle through
the exercise

Draw your elbows back,
maintaining a neutral
spine position and an upright
body. Keep your feet braced
flat against the foot rests of
the rowing machine.

Do not move
your glutes
along the bench

Pull the handles toward
your body at the level of
your upper abdomen. Exhale
and draw your elbows back
as far as possible. When you
return to the start position,
inhale and straighten your
arms in a controlled manner.
Don’t let the weight pull you
in toward the stack.


Keep your back
at a 90-degree
angle to the bench

exercises | Standing pulley row

pulley row
This exercise will help
you achieve great results
in terms of your back
strength and development,
with minimal risk of injury.

Set the pulley low and select
your desired weight on the
stack. Stand up with the weight
and lower your body into a
shallow squat.

Keep your
Take an
overhand grip
on the bar

Fully extend
your arms

You can choose
to grip the bar
with knuckles
up or down

the angle
of your

Maintain the shallow squat
position, ensuring that your
back stays flat. Pull the bar
toward you, aiming for your
upper abdomen.

Pull the bar all the way
into your body. Pause, then
return to the start position with
straight arms, slowly and under
full control.

Keep your
chest high


back your
as far as

This is another good exercise for your
back if you lack the upper body strength
to lift your own bodyweight in the regular
chin-up (see p.64). You can increase the
resistance to build strength gradually.


this exercise
deveLops the
muscLes in your
upper body.
gradually to
buiLd strength.

exercises | Lat puLL-down

Lat pull-down


Keep your body
upright under the
pulley and your
arms straight

Select the desired resistance on
the stack. Grip the bar a little wider
than shoulder-width, then sit down and
place your upper thighs under the pad.

Keep the
and vertical

Pull your chin
back to avoid
the passing bar

the floor
Arch your
back slightly
Keep your
the pad

Once the bar touches the upper
part of your chest, allow it to return
slowly and under full control until your
arms are completely extended.


Easing your body back slightly,
pull the bar down to the top of your
chest. Make sure your elbows are drawn
in to your upper body as far as possible.

exercises | ASSISTED CHIN-UP

This is a great way to work your
big back muscles and practice the
movement of the regular chin-up
(see p.64) if you lack the strength
to lift your whole body weight.
Remember that adding weight to
the stack makes the exercise easier.

Select the weight from
the stack; and stand on
the foot rests. Choose your grip
(see p.65) and place one knee
then the other on the pad, and
ensure your arms are straight.

Kneel on
the pad

Hold your
feet together

Pull until your chin
rises above the
level of your hands

Choose a suitable
grip width

The pad
provides assistance


Bend at your elbows and shoulders
and use your lats to pull your body
up. Keep your body straight; breathe
out going up and in going down.

Pull your body up until your chin
is above the line of the hand grips.
Pause, then lower your body by reversing
the movement till your arms are straight.


Set the pulley high and select
your desired weight. Hold a
straight bar in an overhand grip.
Brace your legs and glutes.

exercises | Straight-arm pull-down

This important upper back
exercise uses the stabilizers
of your core, your quads,
and your glutes to fix you
in position. Avoid this
exercise if you suffer from
any shoulder problems.


Keep your
head level and
eyes forward

Hold your
arms straight

Bend slightly
at the knees

Maintain straight
arms throughout
the movement
Keep your
body well

Do not
bend your
hips to
down the

Bring the bar all the way down
to your upper thighs in an arc.
Pause, then return slowly to the start
position following the same arc.


Bring the bar down slowly in a
controlled movement. Do not
lean forward or allow your weight
to shift forward into the movement.

exercises | Prone row

Prone row
This twist on the dumbbell
row is great for developing your
upper back and strengthening
your core. You could try it on an
exercise ball rather than a bench
to further work your stabilizers.

Position your body on
an incline bench at a
45-degree angle. Hold the
dumbbells in an overhand
grip and lie chest-down
against the pad.

Support your
feet on the

Hold the weights
with straight arms

Bending your elbows, pull
your upper arms back as
high as is comfortable, while
keeping them at right angles
to your torso. Squeeze together
your shoulder blades at the end
of the movement.

Pause briefly at the top of the
movement, then lower the
weights slowly and under control
to the start position.



Keep your hips pressed
into the bench and do not
lift or turn your head, or
flex your neck. Your torso
and legs should remain in
one position throughout.

Keep your
elbows in line
with your wrists

One-arm row




This exercise
Offers greaT
resulTs in back
strength and

Hold the dumbbell
with your arm straight

exercises | One-arm rOw

This is an easy exercise to get great
results in back strength and development,
with minimal risk of injury.

Rest one knee on a
bench. Holding your
back flat, brace your
body with your free
arm. Hold the dumbbell
with one hand.
Keep your back flat
and well supported
Keep your head steady,
and your eyes looking
forward and slightly down

Hold your back flat
and your shoulders
level. Raise the dumbbell
toward your body with
your elbow pointing up.

Pull your elbow
as high as possible
before returning, under
control, to the start
position. Complete one
set, then repeat with
your other arm.

Keep your
head and
hips in line

part of your
body weight
on your arm


ExErcisEs | Bent-over row

Bent-over row
This is one of the most
important exercises for the
large muscles of your back—
the latissimus dorsi—and will
give you the classic “V” shape.
It is a multijoint exercise that
builds good posture, helps
prevent back injuries, and
also provides a thorough
lower-body and core workout.

Gaze straight

Hold your
body upright

your abs

Stand upright with
your head level, your
core muscles engaged,
and your toes under the
bar. Shrug your shoulders
back and slightly down,
hollowing your back.

Position your
toes under
the bar

Keep your
back flat

Lift the
barbell to
the middle
of your torso

Do not jerk the
weight upward
with your legs


Partially straighten your legs,
and keep the angle of your back
constant until the bar is just below
your knees. Your body should feel
stable and braced at your hips.

Bring the barbell up, flexing your
arms and raising your elbows until
they touch your body. Pause, then let
your elbows extend back to the start
position (Step 3) and repeat.


Move your
over the bar

Keep your
back tight

Grasp the bar in an overhand
grip with your arms outside your
knees. Keep your back flat, your
heels pressed down on the floor,
and your head forward.


Bending your knees over the
bar, lower your body, keeping
your spine neutral. Keep your feet
shoulder-width apart and look
straight ahead.

ExErcisEs | Bent-over row

Maintain a
neutral spine


this exercise
builds good
posture and gives
you the classic
‘V’ shape.

Flex your
hips to lower
your body


At the end of your set, lower the
barbell to the ground by bending
your knees, keeping your back at a
constant angle. Don’t swing the weight
at any point in the exercise.

Keep your back straight; if you
allow it to become rounded
and lose its flat, neutral
position, the forces
acting on the
base of your
spine increase
dramatically and
the risk of injury
becomes high.
Do not allow your
shoulders to collapse
forward during or after
the lift when you return
the bar to the floor.

exercises | barbell pull-over

barbell pull-over
This is an excellent exercise to develop the size of your
chest and improve the overall posture of your upper
body, and is a useful exercise if you are training for
throwing sports or martial arts. However, you should
avoid it if you have any shoulder problems.
Hold the barbell with
straight arms above
your shoulders

Lie on a bench with your head close
to one end, and your shoulders,
glutes, and head in contact with the
pad. Place your feet flat on the floor
for stability. Hold the barbell slightly
wider than shoulder width and in line
with the upper part of your chest.

Keep your body
well supported
on the bench

Hold the
barbell in a
closed grip

Control the
barbell to
keep it level

Lower the barbell overhead to a
horizontal position or as far as your
shoulder mobility allows. You should feel
a gentle stretch in your chest. Try to
keep your arms straight, but bend your
elbows slightly if this is uncomfortable.
Breathe in as you lower the weight.


Ensure that your
feet stay firm
and flat on the
floor throughout



Using excessive weight can
cause your lower back to
arch and damage your
intervertebral disks. Use a
weight light enough to help
maintain good form through
the full range of movement.

exercises | barbell pull-over

You can perform this exercise with a narrow
grip on the barbell, using an EZ bar, or with
a single dumbbell. In all these variations you
can bend your arms slightly on the downward
movement past the head. This allows
a greater range of movement and
puts more emphasis on the triceps.
In each case, ensure
that your feet
stay planted
on the floor.

Do not allow the
barbell to drop below
the level of your torso

Keep your lower
back and hips
against the bench

Pause momentarily at the extreme
of the movement, then keeping your
arms straight, raise the barbell to the
upright position. Breathe out as you do so.

Hold the bar
over the middle
of your chest
Try not to bend
your arms to help
with the load


Back at the start position, take
a little time to check your body
alignment and foot placement before
starting on the next repetition.

exercises | Bench dip

Bench dip
Bench dips are a good general upperbody exercise and ideal training for the
bench press. You can perform this exercise
using just one bench to support your arms,
though a second, lower bench beneath your
feet makes the movement easier.
Lock out your
arms and keep
your head up

Hold the higher bench with an
overhand grip and rest your
heels on the lower bench. Bend
your arms to lower your body as
far as comfortable; you should feel
a stretch in your chest or shoulders.
Keep your
feet together

Grip the bench
just wider than
shoulder width

Keep your
legs straight
and your
quads tight

Your shoulder mobility will
determine how low you can go.
At the lowest point, extend your arms
and return to the start under control.

Bend your arms
to an angle of
90 degrees

Feel your



Make sure that the benches or other
supports you use are strong and
stable enough to carry your weight
and that they are of sufficient height
to allow you a full range of motion.

Do not force your shoulder joints
beyond their normal range of
movement and keep from rounding
your back or allowing it to move away
too far from the edge of the bench.

Bar dip



Bar dips help to
Build upper-body
strength and are
ideal in training
for throwing


exercises | Bar dip

Bar dips help to build upper-body strength
and are ideal in training for throwing events.
Good technique takes practice; if you are
just starting out, let the knee pad on an
assisted dip machine take part of your
weight as you build strength.

Keep an

Grip the parallel bars with your
palms facing each other. Hold
your weight on locked arms and
cross your feet to keep you stable.

Keep your
shoulders over
your hands

Do not let your
elbows splay out
beyond your wrists

Keep your hips
beneath your

Once you have lowered yourself
until your upper arms are parallel
to the floor or you cannot go any farther,
immediately push up to return to the
start position, exhaling as you go.


Take a deep breath. Keeping
your body straight, unlock your
elbows and start to lower your body
between the bars, trying to maintain
an upright posture.

exercises | Pulley curl

Pulley curl
The advantage of performing this exercise
on a cable pulley machine instead of using
a barbell or dumbbell is that the pulley
keeps working your biceps muscles
throughout the entire range of motion.



the Pulley
works your
biceps muscles
throughout the
entire range
of motion.


Keep your
back straight

Set the pulley to a low
position. Stand with
your knees slightly bent and
feet hip-width apart. Grip the
bar with your palms forward.

Check that
your elbows
are tight to
your sides

Keep your
head level
Pull upward,
not outward

Keep your
body as close
as possible to
the apparatus
Keep your
feet firmly
planted on
the floor


Raise the bar up toward your chest
by bending your arms at your elbows.
Breathe out, and do not lean back.

Pause briefly at the top of the
movement. Lower the bar to rest
across your thighs as in the start position.

pulley curl

exercises | ReveRse pulley cuRl

Using a short bar attached to a
low pulley makes the reverse curl
slightly easier to perform than
with free weights. The constant
tension provided by the cable
challenges the muscles of your
forearm in a different way.

Grip the bar with
your hands about
shoulder-width apart

Slightly bend
your knees

Face the low pulley with
your feet hip-width apart.
Take an overhand grip on the
bar, knuckles facing forward.

Keep your
wrists fixed

Do not
sway or jerk
your body

Let the bar touch your chest;
hold, and lower it back under
control to the start position.


Raise the bar toward the upper
part of your chest, keeping your
elbows tight against your body.

ExErcisEs | Triceps push-down

This is a basic exercise for your triceps, the three
heads of which form the bulk of your upper arm.
Reversing the grip makes this into a pull-down
that also works the muscles of your forearms.

Keep your
elbows tight
to the sides
of your body

Apply equal
pressure to
both sides
of the bar

Bend your
knees slightly
Keep your
feet flat and
slightly apart

Set the pulley to a high position,
select your desired weight, and
take an overhand grip on the bar.

Push the bar down slowly, using
your elbow joints as pivots. Keep
your trunk, legs, and hips stationary.

Hold your body
upright and do
not tilt forward


Pause at the
bottom of the
movement with
your triceps fully
contracted before
returning slowly to
the start position.

You can perform the
triceps push-down
with a rope, a V-bar,
or a handle (to work
one arm at a time if
your arms are not
developed evenly).
The basic principle
is the same in each
case. Your elbow
joint acts as a
pivot and should
not move from
your side.

triceps extension
Bend your
elbow to
an angle of
90 degrees

Hold your
upper arms
parallel to
the floor

Select your desired weight on the
stack and attach a rope to the high
pulley cable. Take up a braced split-leg
position. Grip the rope so that your
elbows point forward and your arms
are tight to the sides of your head.

ExErcisEs | Overhead triceps extensiOn

This more advanced exercise
works not only your triceps,
but also your torso, legs, and
shoulders in fixing your body in
position. Using the cable allows
your triceps to be exercised
under tension throughout.


Straighten your
arms at the end
of the movement

Keep your

Fully contract
your triceps

Extend your arms until your triceps
are fully contracted, exhaling as
you go. Return slowly and under control
to the start position, with your hands
close to the sides of your head and your
body well braced.


From your braced position, with
your abs and core muscles tight,
extend your arms and contract your
triceps in a slow, controlled pull. Keep
your torso and hips in the same
position throughout.

ExErcisEs | Wrist extension

Wrist extension
When you work with heavy weights,
the weak link in your body may be
your grip. This exercise helps to
strengthen your forearms, allowing
you to hold greater loads for longer
periods to work the big muscle groups.



Hold your
wrist level
with the
front of
your knee

this exercise
your grip and
alloWs you to
hold greater
loads for longer


Sit on a bench holding one
dumbbell in an overhand
grip. Rest your forearm
along the top of your thigh.

a neutral
Move the
slowly as high
as you can


Keeping your forearm motionless,
use your wrist to raise the
dumbbell slowly and under control
beyond the horizontal position.

Keep your
forearm still

Slowly lower the dumbbell to
the start position using your
wrist alone. Complete the set before
repeating with your other arm.

Wrist flexion


Keep your
torso upright

Let your
wrists hang
over the
front edge
of the bench

ExErcisEs | Wrist flexion

Isolating the forearms, this exercise is
of great benefit to anyone performing
lifting motions, either at the workplace
or at a competitive setting.

Kneel on the floor or
on a mat, facing a bench.
Holding a barbell with your
palms up, rest your forearms
across the bench pad.

Keep your
position fixed

Hold your
chest up

Keeping your forearms
motionless, pivot slowly
at your wrists to take the
barbell up as high as you
can manage.

Lower the barbell slowly to the
start position without extending
your arms or leaning forward. Keep
a strong grip on the bar throughout.

Maintain a
tight grip on
the barbell



Don’t let the bar roll toward
your fingers in the lowering
phase because you run the
risk of injuring your wrist
or dropping the weight.

EXErcisEs | BarBell curl

Barbell curl
This classic arm exercise develops the strength
and size of your biceps muscles. There are
numerous variations of the exercise, although
the standing barbell curl works your biceps
hard throughout the whole range of movement.
Keep your body
braced and your
spine neutral

Hold the
bar in an

Stand solidly upright, your
feet shoulder-width apart,
your shoulders down, and your
back and chest high.

Breathe in and start to curl the bar
in an upward arc, keeping your back
straight and your elbows tight to the sides
of your body. Breathe out on the effort.
Curl the bar to the top of your
chest. Pause at the top of the
movement when your biceps are fully
contracted. Your elbows should still
be pointing directly down. Return
to the start position.

Keep your
your body



Be sensible when loading
the bar: if the weight is
too heavy, you will
inevitably start to lean
back, using your body
momentum rather than
your biceps to move the
weight. This could
damage your spine.

Preacher curl



This exercise
isolates the
muscles aT The
fronT of The
uPPer arms.

Position your
armpit on the
top of the pad

ExErcisEs | Preacher curl

Well defined upper arms are not only impressive,
but their strength is also called for in many sports.
This exercise totally isolates the showpiece
muscles at the front of the upper arms. Because
your upper arms rest on the apparatus, shoulder
flexion is removed from the lift.


Sit or kneel on the bench with
the back of your upper arm on
the pad. Grip the dumbbell with
your palm facing upward.

Keep your
back flat

Lower the dumbbell slowly and
under control to the start position.
Repeat to complete the set, then
change to the other arm.


Raise the dumbbell slowly
toward your shoulder through
the full range of movement, while
inhaling deeply.

Keep the
back of your
upper arm
in contact
with the pad

ExErcisEs | Hammer dumbbell curl

dumbbell curl
This variation of the barbell curl (see p.86) works your forearms,
and is easier on your wrists, which remain in a more natural position.
Try it seated on an incline bench to extend the range of movement.

Hold your
chest high

Begin with your
arms hanging
straight down

Keep the
close to
your body

Stand with the dumbbells at your
sides, hanging on straight arms
with your thumbs pointing forward.
Pull your shoulders back, keep your
chest high and your spine neutral.

Curl the dumbbell in an upward
arc toward your shoulder. Keep
your abs tense and your chest high
throughout the whole movement.

Point your


Pause for a
second at the
top of the movement
before returning
the weight to the
start position under
control. Work your
arms alternately.

Ensure that you do
not lean back—you
will risk damaging
your lower back as
well as making the
exercise less effective.
Don’t allow your
elbows to travel
forward because
your deltoids will
take most of the
strain and you won’t
be working your
biceps hard enough.

dumbbell curl


Rotate your
wrist as you
lift the dumbbell

Keep your body
pressed against
the bench and
your feet flat
on the floor

Keep your
elbow pointing

allows you
a great
range of
and Injects
varIety Into
your arm



Pause for a second at the top of
the movement before returning to
the start position with your arm hanging
straight down. Repeat with the other arm.

Curl the dumbbell in one hand in an
upward arc toward your shoulder
without allowing it to swing. As you do
so, slowly turn your inner wrist toward
your upper arm.


Sit on a bench inclined at a
45-degree angle. Grip a dumbbell
in each hand and allow your arms to
hang down from your shoulders. Make
sure your back is well supported.

ExErcisEs | InclIne dumbbell curl

You perform this version of the barbell
curl (see p.86) seated on an incline bench,
which allows a greater range of movement
and more muscle isolation than the basic
exercise and injects welcome variety into
your arm workout.

ExErcisEs | Dumbbell triceps extension

Dumbbell triceps
This exercise targets your triceps, which
constitute most of the mass of your upper
arm. This movement is performed standing
and engages your core muscles, providing
the added benefit of building trunk strength.
Hold the dumbbell
directly above
your shoulder
Point your

Engage your
core muscles

Stand with your feet hip-width
apart and your knees relaxed. Hold
a dumbbell in one hand and raise it
overhead to arm’s length. Use your
free arm to brace across your body.



If you are a beginner, keeping your body
balanced while performing the exercise
standing up can be tricky. To improve
your stability, try holding on to a solid
support with your free hand or carry
out the exercise sitting on a bench,
preferably one with a back support.

Lower the dumbbell behind your
head, keeping your back straight.
Pause briefly at the bottom of the
motion, then slowly raise the dumbbell
to the start position.

Barbell triceps

EXERCISES | BarBell triceps extension

This exercise works the triceps of both
arms simultaneously. You can perform
it using a regular barbell or an EZ bar,
which lets your wrists and forearms
assume a more natural position.

Lowering the barbell too fast
can cause it to “bounce” off the
back of your neck, potentially
causing serious damage to your
vertebrae. Always work within
your capabilities and lower the
weight under strict control
to the upper-back positi