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Day 1: Best Buddy - Upper Body Power
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- Bench press (regular grip) with barbell
- Chest
- Barbell
- Strength
- Sets: 4
Bench press (regular grip) with barbell
- Primary muscle group: Chest
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 4
- Description: Lie with your back on a flat bench. The bar should be on the level of your eyes. Place your feet firmly on the ground. Grasp the bar with both hands, your hands should be shoulder-width apart. Straighten your wrists when holding the barbell. Push the bar upwards until your arms are almost fully extended. Inhale as you lower the barbell to your chest. Exhale as you press the barbell back up to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 50.24
- Average per rep (lbs)*: 110.77
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Arch Your Back: Maintain a slight arch in your lower back to engage your chest muscles more effectively and protect your spine.
- Foot Placement: Firmly plant your feet on the ground. This stability allows you to generate more power throughout the lift.
- Grip Width: Use a grip that’s slightly wider than shoulder-width. A narrower grip can put more strain on your shoulders, while a very wide grip can limit your range of motion.
- Control the Bar: Slowly lower the bar to your chest, keeping it under control throughout the movement. Don’t let it bounce off your chest.
- Drive Through Your Feet: When pushing the bar back up, think about driving through your feet. This helps transfer more force into the bar.
- Safety First: Always use a spotter if you are lifting heavy weights to ensure you can lift safely.
- Breathing: Inhale as you lower the bar and exhale as you press it back up. Proper breathing can significantly affect your lifting performance.
- Wrist Position: Keep your wrists straight to avoid unnecessary strain. Your forearms should be vertical when the barbell touches your chest.
- Consistent Tempo: Maintain a steady tempo during both the eccentric (lowering) and concentric (pushing) phases to maximize muscle engagement and control.
- Warm Up: Always include a proper warm-up set and stretches to prepare your muscles and joints for the heavy lifting.
Exercise overview
Exercise ID: 00437
Description: Lie with your back on a flat bench. The bar should be on the level of your eyes. Place your feet firmly on the ground. Grasp the bar with both hands, your hands should be shoulder-width apart. Straighten your wrists when holding the barbell. Push the bar upwards until your arms are almost fully extended. Inhale as you lower the barbell to your chest. Exhale as you press the barbell back up to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 50.24
Average per rep (lbs)*: 110.77
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Arch Your Back: Maintain a slight arch in your lower back to engage your chest muscles more effectively and protect your spine.
- Foot Placement: Firmly plant your feet on the ground. This stability allows you to generate more power throughout the lift.
- Grip Width: Use a grip that’s slightly wider than shoulder-width. A narrower grip can put more strain on your shoulders, while a very wide grip can limit your range of motion.
- Control the Bar: Slowly lower the bar to your chest, keeping it under control throughout the movement. Don’t let it bounce off your chest.
- Drive Through Your Feet: When pushing the bar back up, think about driving through your feet. This helps transfer more force into the bar.
- Safety First: Always use a spotter if you are lifting heavy weights to ensure you can lift safely.
- Breathing: Inhale as you lower the bar and exhale as you press it back up. Proper breathing can significantly affect your lifting performance.
- Wrist Position: Keep your wrists straight to avoid unnecessary strain. Your forearms should be vertical when the barbell touches your chest.
- Consistent Tempo: Maintain a steady tempo during both the eccentric (lowering) and concentric (pushing) phases to maximize muscle engagement and control.
- Warm Up: Always include a proper warm-up set and stretches to prepare your muscles and joints for the heavy lifting.
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- Bench press with dumbbells (inclined)
- Chest
- Dumbbell
- Strength
- Sets: 4
Bench press with dumbbells (inclined)
- Primary muscle group: Chest
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 4
- Description: Hold a dumbbell in each hand, sit on a bench inclined at a 45 degrees angle and rest one dumbbell on each knee. While you lie back on the bench, kick each dumbbell up into position resting on your chest, one at a time. Position the dumbbells to the sides of your chest and place your feet firmly on the ground. Exhale as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch above the center of your face. Inhale as you slowly lower the dumbbells back to the starting position. For an extra pump, lower the dumbbells beyond the starting position until you feel a slight stretch in your chest. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 38.03
- Average per rep (lbs)*: 83.85
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Consistent Angles: Ensure the bench is set at a 30-degree to 45-degree angle. This helps target the upper chest while minimizing strain on the shoulders.
- Controlled Movement: Lower the dumbbells slowly and with control to maximize muscle engagement and reduce the risk of injury. Avoid letting the weights drop quickly.
- Elbow Positioning: Keep your elbows at a 45-degree angle to your body. This helps protect your shoulder joints and place more emphasis on the pectoral muscles.
- Wrist Alignment: Make sure your wrists remain straight throughout the movement, not letting them tilt backward. This will prevent unnecessary strain on your wrists.
- Breathing Technique: Exhale as you press the dumbbells upward and inhale as you lower them. Proper breathing can help maintain performance and stability.
- Range of Motion: Lower the dumbbells until they are level with your chest or slightly below. This ensures a full range of motion and better muscle recruitment.
- Spotter Availability: If you're lifting heavy weights, having a spotter can provide an added layer of safety and help you complete extra reps when you're close to failure.
- Weight Selection: Use weights that are challenging but allow you to perform the exercise with proper form. Gradually increase the weight as your strength improves.
- Focus on Upper Pecs: Imagine squeezing the upper part of your chest as you press the weights upward. This mental cue can improve muscle activation.
- Balanced Muscle Development: Ensure other parts of the chest are not neglected by incorporating different angles and variations in your chest workout routine.
- Maintain a Firm Grip: Grip the dumbbells firmly but not too tightly. A firm grip ensures stability without causing unnecessary tension in the forearms.
Exercise overview
Exercise ID: 00144
Description: Hold a dumbbell in each hand, sit on a bench inclined at a 45 degrees angle and rest one dumbbell on each knee. While you lie back on the bench, kick each dumbbell up into position resting on your chest, one at a time. Position the dumbbells to the sides of your chest and place your feet firmly on the ground. Exhale as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch above the center of your face. Inhale as you slowly lower the dumbbells back to the starting position. For an extra pump, lower the dumbbells beyond the starting position until you feel a slight stretch in your chest. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 38.03
Average per rep (lbs)*: 83.85
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Consistent Angles: Ensure the bench is set at a 30-degree to 45-degree angle. This helps target the upper chest while minimizing strain on the shoulders.
- Controlled Movement: Lower the dumbbells slowly and with control to maximize muscle engagement and reduce the risk of injury. Avoid letting the weights drop quickly.
- Elbow Positioning: Keep your elbows at a 45-degree angle to your body. This helps protect your shoulder joints and place more emphasis on the pectoral muscles.
- Wrist Alignment: Make sure your wrists remain straight throughout the movement, not letting them tilt backward. This will prevent unnecessary strain on your wrists.
- Breathing Technique: Exhale as you press the dumbbells upward and inhale as you lower them. Proper breathing can help maintain performance and stability.
- Range of Motion: Lower the dumbbells until they are level with your chest or slightly below. This ensures a full range of motion and better muscle recruitment.
- Spotter Availability: If you're lifting heavy weights, having a spotter can provide an added layer of safety and help you complete extra reps when you're close to failure.
- Weight Selection: Use weights that are challenging but allow you to perform the exercise with proper form. Gradually increase the weight as your strength improves.
- Focus on Upper Pecs: Imagine squeezing the upper part of your chest as you press the weights upward. This mental cue can improve muscle activation.
- Balanced Muscle Development: Ensure other parts of the chest are not neglected by incorporating different angles and variations in your chest workout routine.
- Maintain a Firm Grip: Grip the dumbbells firmly but not too tightly. A firm grip ensures stability without causing unnecessary tension in the forearms.
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- Overhead press or military press with barbell
- Shoulders
- Barbell
- Strength
- Sets: 4
Overhead press or military press with barbell
- Primary muscle group: Shoulders
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 4
- Description: Set up a barbell on a squat rack at chest height. Select appropriate weights. Stand under the bar and grasp it with a pronated grip, wider than shoulder-width apart. Slightly bend your knees and position the barbell on your collarbone. Lift the barbell to rest on your chest, then step back and position your feet shoulder-width apart. Press the barbell overhead by extending your arms until they are locked, with the bar slightly in front of your head. Lower the barbell to your collarbone slowly while inhaling. Press the barbell back up to the starting position as you exhale. Repeat for the recommended number of repetitions.
- Average per rep (kg)*: 32.46
- Average per rep (lbs)*: 71.57
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Engage Your Core: Tighten your core muscles throughout the movement to maintain stability and support your lower back. This prevents excessive arching and potential injury.
- Grip Width: Ensure your grip is slightly wider than shoulder-width. This helps in better activation of the shoulder muscles and improves the range of motion.
- Wrist Alignment: Keep your wrists straight and in line with your forearms to avoid unnecessary strain and reduce the risk of injury.
- Head Position: As you press the bar upwards, slightly tuck your chin to allow the bar to move in a straight line. Once past your head, you can bring your head back to a neutral position.
- Elbow Position: Your elbows should be tucked slightly forward in the starting position and remain under the bar throughout the movement. This helps engage the correct muscles and ensures a more efficient lift.
- Breathing Technique: Inhale before you begin the lift and exhale as you press the bar upward. This can help you maintain stability and generate more power.
- Foot Position: Stand with your feet shoulder-width apart to provide a solid base of support. Keep your knees slightly bent to absorb any shocks and prevent locking out.
- Control the Descent: Do not let the bar drop quickly. Control the weight on the way down to engage the muscles fully and prevent injury.
- Focus on Form, Not Weight: Prioritize proper form over lifting heavier weights. Using bad form can lead to injuries and diminish the effectiveness of the exercise.
- Shoulder Warm-up: Make sure to warm up your shoulders thoroughly before performing the overhead press to reduce the risk of injury. Dynamic stretches or light resistance band work can be very effective.
Exercise overview
Exercise ID: 00447
Description: Set up a barbell on a squat rack at chest height. Select appropriate weights. Stand under the bar and grasp it with a pronated grip, wider than shoulder-width apart. Slightly bend your knees and position the barbell on your collarbone. Lift the barbell to rest on your chest, then step back and position your feet shoulder-width apart. Press the barbell overhead by extending your arms until they are locked, with the bar slightly in front of your head. Lower the barbell to your collarbone slowly while inhaling. Press the barbell back up to the starting position as you exhale. Repeat for the recommended number of repetitions.
Average per rep (kg)*: 32.46
Average per rep (lbs)*: 71.57
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Engage Your Core: Tighten your core muscles throughout the movement to maintain stability and support your lower back. This prevents excessive arching and potential injury.
- Grip Width: Ensure your grip is slightly wider than shoulder-width. This helps in better activation of the shoulder muscles and improves the range of motion.
- Wrist Alignment: Keep your wrists straight and in line with your forearms to avoid unnecessary strain and reduce the risk of injury.
- Head Position: As you press the bar upwards, slightly tuck your chin to allow the bar to move in a straight line. Once past your head, you can bring your head back to a neutral position.
- Elbow Position: Your elbows should be tucked slightly forward in the starting position and remain under the bar throughout the movement. This helps engage the correct muscles and ensures a more efficient lift.
- Breathing Technique: Inhale before you begin the lift and exhale as you press the bar upward. This can help you maintain stability and generate more power.
- Foot Position: Stand with your feet shoulder-width apart to provide a solid base of support. Keep your knees slightly bent to absorb any shocks and prevent locking out.
- Control the Descent: Do not let the bar drop quickly. Control the weight on the way down to engage the muscles fully and prevent injury.
- Focus on Form, Not Weight: Prioritize proper form over lifting heavier weights. Using bad form can lead to injuries and diminish the effectiveness of the exercise.
- Shoulder Warm-up: Make sure to warm up your shoulders thoroughly before performing the overhead press to reduce the risk of injury. Dynamic stretches or light resistance band work can be very effective.
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- Bent over row with barbell
- Back
- Barbell
- Strength
- Sets: 4
Bent over row with barbell
- Primary muscle group: Back
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 4
- Description: Stand over a barbell, the bar should line up with your toes. Bend your hips and your knees and grasp the barbell with both hands a little wider than shoulder-width apart. Your back should be straight and your spine should form one line with your head. Flex your core muscles and exhale as you pull the barbell up to your waist or stomach using your arms and the strength of your back and core. Hold for a count of two and squeeze your back. Inhale and lower the barbell in a controlled manner until it nearly touches the floor. Keep your core flexed and your back straight. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. On completion of your last rep, lower the barbell to the floor.
- Average per rep (kg)*: 42.95
- Average per rep (lbs)*: 94.68
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain a Strong Core: Keep your abdominal muscles engaged throughout the exercise to support your lower back.
- Neutral Spine: Ensure your spine stays neutral, avoiding any rounding or arching to prevent strain on your back.
- Proper Angle: Bend at your hips so your torso is at about a 45-degree angle to the floor, and keep this angle consistent throughout the movement.
- Grip Width: Use a shoulder-width grip for better control and engagement of the back muscles.
- Elbow Position: Keep your elbows close to your body as you row the weight upwards, and squeeze your shoulder blades together at the top of the movement.
- Control the Movement: Avoid using momentum by swinging the bar; move the barbell in a controlled manner, both on the lift and as you lower it back down.
- Foot Placement: Position your feet about shoulder-width apart for a stable base.
- Breath Control: Inhale as you lower the bar and exhale as you row it towards your abdomen.
- Focus on Muscle Engagement: Mindfully focus on engaging your back muscles rather than simply lifting the weight.
- Use Appropriate Weight: Start with a weight that allows you to perform the exercise with proper form before progressing to heavier weights.
Exercise overview
Exercise ID: 00026
Description: Stand over a barbell, the bar should line up with your toes. Bend your hips and your knees and grasp the barbell with both hands a little wider than shoulder-width apart. Your back should be straight and your spine should form one line with your head. Flex your core muscles and exhale as you pull the barbell up to your waist or stomach using your arms and the strength of your back and core. Hold for a count of two and squeeze your back. Inhale and lower the barbell in a controlled manner until it nearly touches the floor. Keep your core flexed and your back straight. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. On completion of your last rep, lower the barbell to the floor.
Average per rep (kg)*: 42.95
Average per rep (lbs)*: 94.68
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain a Strong Core: Keep your abdominal muscles engaged throughout the exercise to support your lower back.
- Neutral Spine: Ensure your spine stays neutral, avoiding any rounding or arching to prevent strain on your back.
- Proper Angle: Bend at your hips so your torso is at about a 45-degree angle to the floor, and keep this angle consistent throughout the movement.
- Grip Width: Use a shoulder-width grip for better control and engagement of the back muscles.
- Elbow Position: Keep your elbows close to your body as you row the weight upwards, and squeeze your shoulder blades together at the top of the movement.
- Control the Movement: Avoid using momentum by swinging the bar; move the barbell in a controlled manner, both on the lift and as you lower it back down.
- Foot Placement: Position your feet about shoulder-width apart for a stable base.
- Breath Control: Inhale as you lower the bar and exhale as you row it towards your abdomen.
- Focus on Muscle Engagement: Mindfully focus on engaging your back muscles rather than simply lifting the weight.
- Use Appropriate Weight: Start with a weight that allows you to perform the exercise with proper form before progressing to heavier weights.
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- Skull crusher with barbell
- Arms
- Barbell
- Strength
- Sets: 4
Skull crusher with barbell
- Primary muscle group: Arms
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 4
- Description: Lie on your back on a flat bench. Dismount the barbell using a shoulder-width, overhand grip and hold it above your forehead with arms slightly slanted backwards. Inhale and lower the barbell toward your forehead in a smooth, semicircular motion by bending your elbows, keeping your upper arms still. Exhale and push the barbell back up to the starting position by extending your elbows. Repeat for the prescribed number of repetitions.
- Average per rep (kg)*: 22.02
- Average per rep (lbs)*: 48.54
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Grip and Bar Control: Ensure a firm grip on the barbell throughout the exercise. A secure grip helps in maintaining better control and stability, which is crucial for both performance and safety.
- Elbow Position: Keep your elbows stationary and pointed towards the ceiling. Allowing your elbows to flare out will reduce the effectiveness of the exercise and put unnecessary strain on your joints.
- Controlled Movement: Focus on a slow and controlled descent of the barbell. Fast movements can increase the risk of injury and reduce the isolation on your triceps.
- Range of Motion: Lower the barbell until it’s just above your forehead or slightly behind your head. Ensure you do not go too far down to avoid unnecessary strain on your elbows.
- Wrist Position: Keep your wrists straight and avoid letting them bend backward, which can put additional pressure on the joint and lead to discomfort or injury.
- Breathing: Exhale as you press the weight back up and inhale as you lower the barbell down. Proper breathing can help maintain stability and performance.
- Spotter: If lifting heavy, consider having a spotter to ensure safety, especially when reaching the point of muscle fatigue.
- Consistent Tension: Keep constant tension on your triceps throughout the entire movement. Avoid locking your elbows at the top to maintain tension.
- Weight Selection: Start with a moderate weight that allows you to complete your desired number of reps with good form. As you become more comfortable with the movement, gradually increase the weight.
- Exercise Pairing: Pair skull crushers with other triceps exercises like tricep pushdowns or dips for a more comprehensive triceps workout.
Exercise overview
Exercise ID: 00350
Description: Lie on your back on a flat bench. Dismount the barbell using a shoulder-width, overhand grip and hold it above your forehead with arms slightly slanted backwards. Inhale and lower the barbell toward your forehead in a smooth, semicircular motion by bending your elbows, keeping your upper arms still. Exhale and push the barbell back up to the starting position by extending your elbows. Repeat for the prescribed number of repetitions.
Average per rep (kg)*: 22.02
Average per rep (lbs)*: 48.54
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Grip and Bar Control: Ensure a firm grip on the barbell throughout the exercise. A secure grip helps in maintaining better control and stability, which is crucial for both performance and safety.
- Elbow Position: Keep your elbows stationary and pointed towards the ceiling. Allowing your elbows to flare out will reduce the effectiveness of the exercise and put unnecessary strain on your joints.
- Controlled Movement: Focus on a slow and controlled descent of the barbell. Fast movements can increase the risk of injury and reduce the isolation on your triceps.
- Range of Motion: Lower the barbell until it’s just above your forehead or slightly behind your head. Ensure you do not go too far down to avoid unnecessary strain on your elbows.
- Wrist Position: Keep your wrists straight and avoid letting them bend backward, which can put additional pressure on the joint and lead to discomfort or injury.
- Breathing: Exhale as you press the weight back up and inhale as you lower the barbell down. Proper breathing can help maintain stability and performance.
- Spotter: If lifting heavy, consider having a spotter to ensure safety, especially when reaching the point of muscle fatigue.
- Consistent Tension: Keep constant tension on your triceps throughout the entire movement. Avoid locking your elbows at the top to maintain tension.
- Weight Selection: Start with a moderate weight that allows you to complete your desired number of reps with good form. As you become more comfortable with the movement, gradually increase the weight.
- Exercise Pairing: Pair skull crushers with other triceps exercises like tricep pushdowns or dips for a more comprehensive triceps workout.
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- Lateral raise with dumbbells
- Shoulders
- Dumbbell
- Strength
- Sets: 4
Lateral raise with dumbbells
- Primary muscle group: Shoulders
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 4
- Description: Stand upright and hold a dumbbell in each hand with the dumbbells hanging down by your sides. Keep your elbows slightly bent during the whole exercise. Exhale as you raise both arms to the sides until your arms form one line with your shoulders.Inhale and lower the dumbbells into the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 14.73
- Average per rep (lbs)*: 32.46
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Form: Keep a slight bend in your elbows to reduce the strain on your elbow joints. This will help maintain tension in your shoulder muscles.
- Neutral Wrist Position: Keep your wrists in a neutral position-avoid letting them bend forward or backward. This helps to protect your wrists and ensure that the focus remains on your shoulders.
- Controlled Movement: Lift and lower the dumbbells slowly and with control. Avoid using momentum to lift the weights, which can reduce the effectiveness of the exercise and increase the risk of injury.
- Limit Range of Motion: Raise your arms to shoulder height or just slightly above. Going too high can engage other muscles like the traps and reduce the focus on your deltoids.
- Light Weight, High Reps: Use a lighter weight to start with and aim for higher repetitions. This helps to engage the shoulder muscles more effectively and reduces the risk of injury.
- Body Position: Keep your back straight and your core engaged throughout the movement to maintain stability and avoid using your lower back to lift the weights.
- Breathing Technique: Exhale as you lift the weights and inhale as you lower them. Proper breathing can help you maintain your form and keep your movements controlled.
- Steady Feet: Keep your feet shoulder-width apart and avoid shifting your weight or moving your feet during the exercise. This stable base will help you perform the exercise with better control.
- Avoid Overreach: Ensure that you are lifting the weights to the side, not forward or backward, to target the lateral deltoid effectively.
- Rest and Recovery: Allow your muscles time to recover between sets to prevent overtraining and potential injury.
Exercise overview
Exercise ID: 00196
Description: Stand upright and hold a dumbbell in each hand with the dumbbells hanging down by your sides. Keep your elbows slightly bent during the whole exercise. Exhale as you raise both arms to the sides until your arms form one line with your shoulders.Inhale and lower the dumbbells into the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 14.73
Average per rep (lbs)*: 32.46
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Form: Keep a slight bend in your elbows to reduce the strain on your elbow joints. This will help maintain tension in your shoulder muscles.
- Neutral Wrist Position: Keep your wrists in a neutral position-avoid letting them bend forward or backward. This helps to protect your wrists and ensure that the focus remains on your shoulders.
- Controlled Movement: Lift and lower the dumbbells slowly and with control. Avoid using momentum to lift the weights, which can reduce the effectiveness of the exercise and increase the risk of injury.
- Limit Range of Motion: Raise your arms to shoulder height or just slightly above. Going too high can engage other muscles like the traps and reduce the focus on your deltoids.
- Light Weight, High Reps: Use a lighter weight to start with and aim for higher repetitions. This helps to engage the shoulder muscles more effectively and reduces the risk of injury.
- Body Position: Keep your back straight and your core engaged throughout the movement to maintain stability and avoid using your lower back to lift the weights.
- Breathing Technique: Exhale as you lift the weights and inhale as you lower them. Proper breathing can help you maintain your form and keep your movements controlled.
- Steady Feet: Keep your feet shoulder-width apart and avoid shifting your weight or moving your feet during the exercise. This stable base will help you perform the exercise with better control.
- Avoid Overreach: Ensure that you are lifting the weights to the side, not forward or backward, to target the lateral deltoid effectively.
- Rest and Recovery: Allow your muscles time to recover between sets to prevent overtraining and potential injury.
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Day 2: Best Buddy - Lower Body Power
OPEN IN APP-
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- Squat with barbell
- Legs
- Barbell
- Strength
- Sets: 4
Squat with barbell
- Primary muscle group: Legs
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 4
- Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart. Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards. Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle. Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this. Exhale as you push your body back up to the starting position, still keeping your torso upright. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 55.84
- Average per rep (lbs)*: 123.10
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Warm-Up Thoroughly: Always start with a comprehensive warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio to get your blood flowing.
- Head Position: Keep your head facing forward and eyes fixed on a point in front of you. This helps maintain balance and keeps your spine aligned.
- Chest Up: Ensure your chest is up and your back is neutral throughout the movement. Avoid rounding your back to prevent spinal injuries.
- Hips and Knees: Your hips should move back and down, with your knees tracking over your toes, not caving inward.
- Grip Width: Hold the barbell with a grip that is slightly wider than shoulder-width.
- Bar Placement: Place the barbell securely on the trapezius muscles (high-bar squat) or the rear deltoids (low-bar squat).
- Foot Placement: Position your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward.
- Inhale: Take a deep breath in before descending.
- Exhale: Breathe out as you press back up to the starting position. Effective breathing stabilizes your core and provides power for the lift.
- Depth of Squat: Aim to lower yourself until your thighs are parallel to the ground or slightly below, depending on your flexibility and strength. Perfect your form before attempting deeper squats.
- Core Engagement: Keep your core muscles engaged throughout the movement to provide stability and protect your lower back.
- Progress Gradually: Start with lighter weights to perfect your form before gradually increasing the load. Prioritize technique over heavy lifting to avoid injuries.
- Use Safety Measures: If you’re lifting heavy, ensure you use a squat rack with safety bars set at an appropriate height. Don’t hesitate to ask for a spotter if needed.
- Mind-Muscle Connection: Focus on the muscles you are working, particularly the quadriceps, hamstrings, and glutes. This increases activation and effectiveness of the exercise.
Exercise overview
Exercise ID: 00441
Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart. Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards. Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle. Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this. Exhale as you push your body back up to the starting position, still keeping your torso upright. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 55.84
Average per rep (lbs)*: 123.10
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Warm-Up Thoroughly: Always start with a comprehensive warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio to get your blood flowing.
- Head Position: Keep your head facing forward and eyes fixed on a point in front of you. This helps maintain balance and keeps your spine aligned.
- Chest Up: Ensure your chest is up and your back is neutral throughout the movement. Avoid rounding your back to prevent spinal injuries.
- Hips and Knees: Your hips should move back and down, with your knees tracking over your toes, not caving inward.
- Grip Width: Hold the barbell with a grip that is slightly wider than shoulder-width.
- Bar Placement: Place the barbell securely on the trapezius muscles (high-bar squat) or the rear deltoids (low-bar squat).
- Foot Placement: Position your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward.
- Inhale: Take a deep breath in before descending.
- Exhale: Breathe out as you press back up to the starting position. Effective breathing stabilizes your core and provides power for the lift.
- Depth of Squat: Aim to lower yourself until your thighs are parallel to the ground or slightly below, depending on your flexibility and strength. Perfect your form before attempting deeper squats.
- Core Engagement: Keep your core muscles engaged throughout the movement to provide stability and protect your lower back.
- Progress Gradually: Start with lighter weights to perfect your form before gradually increasing the load. Prioritize technique over heavy lifting to avoid injuries.
- Use Safety Measures: If you’re lifting heavy, ensure you use a squat rack with safety bars set at an appropriate height. Don’t hesitate to ask for a spotter if needed.
- Mind-Muscle Connection: Focus on the muscles you are working, particularly the quadriceps, hamstrings, and glutes. This increases activation and effectiveness of the exercise.
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- Romanian deadlift with barbell
- Legs
- Barbell
- Strength
- Sets: 4
Romanian deadlift with barbell
- Primary muscle group: Legs
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 4
- Description: Stand with your feet shoulder-width apart and grab the barbell using a shoulder-width pronated (overhand) grip. Ensure your arms are extended and the barbell is resting against the front of your thighs. Keep your knees slightly bent. Inhale and push your butt back, hinging forward at your hips, lowering the barbell down your thighs until you feel a slight stretch in your hamstrings. Exhale as you extend your hips and pull the barbell back up your legs to the starting position. Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.
- Average per rep (kg)*: 60.80
- Average per rep (lbs)*: 134.04
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Focus on the Hips: The Romanian Deadlift is all about hinging at the hips. Keep your knees slightly bent and push your hips back as you lower the barbell. This hinge movement is crucial for targeting the hamstrings and glutes.
- Maintain a Neutral Spine: Keep your spine neutral throughout the exercise. Avoid rounding your back by keeping your shoulder blades retracted and your chest open. This helps in preventing injury and ensures proper form.
- Engage Your Core: Tighten your core muscles to stabilize your back. This also supports the maintenance of a neutral spine and prevents any unnecessary strain on your lower back.
- Bar Path: The barbell should stay close to your body as you perform the lift. Let the barbell slide down the front of your legs. If the bar drifts away from your body, it can put stress on your lower back.
- Grip Strength: Use a grip that feels comfortable and secure. You can use either a double overhand grip or a mixed grip (one hand over, one hand under) as you progress to heavier weights.
- Range of Motion: Lower the barbell until you feel a stretch in your hamstrings, but not so far that your form breaks. Flexibility varies from person to person, so listen to your body and avoid forcing the range of motion.
- Controlled Movements: Perform the movement slowly and with control. This ensures that you are targeting the correct muscles and reduces the risk of injury.
- Use a Mirror: If possible, perform the exercise in front of a mirror. This allows you to monitor your form and make adjustments as needed.
- Warm Up: Ensure your muscles are warm before attempting RDLs. Include dynamic stretches or a light warm-up set to prepare your hamstrings and lower back for the movement.
- Foot Position: Plant your feet shoulder-width apart with your toes pointing forward or slightly outward. This stance promotes better balance and stability.
- Breathing Technique: Inhale as you lower the barbell and exhale as you bring it back up to the starting position. Proper breathing helps maintain core stability and aids in performance.
- Progress Gradually: Start with lighter weights to master proper form. Gradually increase the weight as you become more comfortable with the exercise.
Exercise overview
Exercise ID: 00293
Description: Stand with your feet shoulder-width apart and grab the barbell using a shoulder-width pronated (overhand) grip. Ensure your arms are extended and the barbell is resting against the front of your thighs. Keep your knees slightly bent. Inhale and push your butt back, hinging forward at your hips, lowering the barbell down your thighs until you feel a slight stretch in your hamstrings. Exhale as you extend your hips and pull the barbell back up your legs to the starting position. Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.
Average per rep (kg)*: 60.80
Average per rep (lbs)*: 134.04
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Focus on the Hips: The Romanian Deadlift is all about hinging at the hips. Keep your knees slightly bent and push your hips back as you lower the barbell. This hinge movement is crucial for targeting the hamstrings and glutes.
- Maintain a Neutral Spine: Keep your spine neutral throughout the exercise. Avoid rounding your back by keeping your shoulder blades retracted and your chest open. This helps in preventing injury and ensures proper form.
- Engage Your Core: Tighten your core muscles to stabilize your back. This also supports the maintenance of a neutral spine and prevents any unnecessary strain on your lower back.
- Bar Path: The barbell should stay close to your body as you perform the lift. Let the barbell slide down the front of your legs. If the bar drifts away from your body, it can put stress on your lower back.
- Grip Strength: Use a grip that feels comfortable and secure. You can use either a double overhand grip or a mixed grip (one hand over, one hand under) as you progress to heavier weights.
- Range of Motion: Lower the barbell until you feel a stretch in your hamstrings, but not so far that your form breaks. Flexibility varies from person to person, so listen to your body and avoid forcing the range of motion.
- Controlled Movements: Perform the movement slowly and with control. This ensures that you are targeting the correct muscles and reduces the risk of injury.
- Use a Mirror: If possible, perform the exercise in front of a mirror. This allows you to monitor your form and make adjustments as needed.
- Warm Up: Ensure your muscles are warm before attempting RDLs. Include dynamic stretches or a light warm-up set to prepare your hamstrings and lower back for the movement.
- Foot Position: Plant your feet shoulder-width apart with your toes pointing forward or slightly outward. This stance promotes better balance and stability.
- Breathing Technique: Inhale as you lower the barbell and exhale as you bring it back up to the starting position. Proper breathing helps maintain core stability and aids in performance.
- Progress Gradually: Start with lighter weights to master proper form. Gradually increase the weight as you become more comfortable with the exercise.
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- Leg press
- Legs
- Machine
- Strength
- Sets: 4
Leg press
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 4
- Description: Sit in the leg press machine with your back firmly against the back support. Place your feet hip-width apart on the platform. Release the safety bars and hold onto the side handles for support. Extend your legs without locking your knees, creating a 90-degree angle between your torso and legs. Inhale and bend your legs, lowering the platform until your knees are almost fully flexed. Drive with your heels and press the platform back up to the starting position while exhaling. Repeat the exercise for desired number of repetitions. After finishing, lock the safety bars to prevent the platform from sliding down.
- Average per rep (kg)*: 102.84
- Average per rep (lbs)*: 226.72
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Foot Placement: Vary your foot placement to target different parts of your legs. A higher foot position emphasizes the glutes and hamstrings, while a lower position targets the quadriceps more.
- Controlled Movements: Control the tempo of your reps-avoid rapid, jerky motions. Slow and controlled movements ensure maximum muscle engagement and minimize injury risk.
- Maintain Proper Form: Keep your back flat against the seat and ensure that your knees stay in line with your feet. This helps in avoiding undue stress on your joints.
- Do Not Lock Knees: Avoid locking your knees at the top of the movement. This keeps tension on the muscles and reduces the risk of knee injury.
- Adjust the Sled: Ensure the angle of the sled suits your height and flexibility to maintain a comfortable and effective range of motion.
- Vary Rep Ranges: Change your rep ranges and weights periodically to challenge your muscles in different ways and avoid plateaus.
- Use Proper Breathing Techniques: Inhale as you lower the weight towards you, and exhale as you press it away. Proper breathing aids in maintaining form and maximizing effort.
- Warm-Up: Always warm up your legs with light cardio or dynamic stretches to prepare your muscles and joints for the heavier load.
- Monitor Knee Tracking: Pay attention to the tracking of your knees. They should move straight up and down without collapsing inward to prevent strain.
- Range of Motion: Ensure full range of motion without allowing your lower back to lift off the seat. This maximizes muscle engagement while maintaining safety.
Exercise overview
Exercise ID: 00150
Description: Sit in the leg press machine with your back firmly against the back support. Place your feet hip-width apart on the platform. Release the safety bars and hold onto the side handles for support. Extend your legs without locking your knees, creating a 90-degree angle between your torso and legs. Inhale and bend your legs, lowering the platform until your knees are almost fully flexed. Drive with your heels and press the platform back up to the starting position while exhaling. Repeat the exercise for desired number of repetitions. After finishing, lock the safety bars to prevent the platform from sliding down.
Average per rep (kg)*: 102.84
Average per rep (lbs)*: 226.72
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Foot Placement: Vary your foot placement to target different parts of your legs. A higher foot position emphasizes the glutes and hamstrings, while a lower position targets the quadriceps more.
- Controlled Movements: Control the tempo of your reps-avoid rapid, jerky motions. Slow and controlled movements ensure maximum muscle engagement and minimize injury risk.
- Maintain Proper Form: Keep your back flat against the seat and ensure that your knees stay in line with your feet. This helps in avoiding undue stress on your joints.
- Do Not Lock Knees: Avoid locking your knees at the top of the movement. This keeps tension on the muscles and reduces the risk of knee injury.
- Adjust the Sled: Ensure the angle of the sled suits your height and flexibility to maintain a comfortable and effective range of motion.
- Vary Rep Ranges: Change your rep ranges and weights periodically to challenge your muscles in different ways and avoid plateaus.
- Use Proper Breathing Techniques: Inhale as you lower the weight towards you, and exhale as you press it away. Proper breathing aids in maintaining form and maximizing effort.
- Warm-Up: Always warm up your legs with light cardio or dynamic stretches to prepare your muscles and joints for the heavier load.
- Monitor Knee Tracking: Pay attention to the tracking of your knees. They should move straight up and down without collapsing inward to prevent strain.
- Range of Motion: Ensure full range of motion without allowing your lower back to lift off the seat. This maximizes muscle engagement while maintaining safety.
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- Bulgarian split squat with dumbbells
- Legs
- Dumbbell
- Strength
- Sets: 4
Bulgarian split squat with dumbbells
- Primary muscle group: Legs
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 4
- Description: Grasp a pair of dumbbells and hold them by your sides. Stand with your back facing the side of a bench, leaving a few feet of space between you and the bench. Raise one leg backward and place the top of your foot on top of the bench. Keeping your torso upright, inhale as you squat down with your supporting leg until either the knee of your supporting leg makes a 90-degree angle or the knee of your back leg nearly touches the floor. Exhale as you push yourself back up to the starting position. Repeat the exercise with your opposite leg.
- Average per rep (kg)*: 28.24
- Average per rep (lbs)*: 62.26
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Warm-Up First: Ensure your muscles are warmed up before starting. Dynamic stretches or light cardio can prepare your legs for the exercise.
- Proper Foot Placement: Position your front foot far enough away from the bench to create a 90-degree angle at the knee when you lower down. This helps in maintaining balance and targeting the intended muscles.
- Core Engagement: Engage your core throughout the movement to stabilize your spine and prevent lower back strain.
- Controlled Movements: Focus on controlled, slow movements, both when lowering and pushing yourself back up. This improves muscle activation and reduces the chance of injury.
- Knee Alignment: Ensure your front knee is aligned with your toes and does not cave inward. This helps in protecting the knee joint and properly targeting the quad muscles.
- Bench Height: Adjust the bench height to around knee height for optimal movement and balance. If the bench is too high or too low, it can affect your form and stability.
- Even Weight Distribution: Hold the dumbbells evenly in both hands to ensure balanced muscle engagement. Your grip should be firm but relaxed to avoid unnecessary tension in the upper body.
- Breathing Technique: Inhale as you lower your body, and exhale as you push back up to standing. Proper breathing helps in maintaining rhythm and reduces fatigue.
- Choose Appropriate Weight: Start with a lighter weight to master the form first. As you get more comfortable, gradually increase the weight to challenge yourself further.
- Mind-Muscle Connection: Focus on feeling the stretch and contraction in your quadriceps, hamstrings, and glutes. This awareness can enhance the effectiveness of the exercise.
Exercise overview
Exercise ID: 00039
Description: Grasp a pair of dumbbells and hold them by your sides. Stand with your back facing the side of a bench, leaving a few feet of space between you and the bench. Raise one leg backward and place the top of your foot on top of the bench. Keeping your torso upright, inhale as you squat down with your supporting leg until either the knee of your supporting leg makes a 90-degree angle or the knee of your back leg nearly touches the floor. Exhale as you push yourself back up to the starting position. Repeat the exercise with your opposite leg.
Average per rep (kg)*: 28.24
Average per rep (lbs)*: 62.26
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Warm-Up First: Ensure your muscles are warmed up before starting. Dynamic stretches or light cardio can prepare your legs for the exercise.
- Proper Foot Placement: Position your front foot far enough away from the bench to create a 90-degree angle at the knee when you lower down. This helps in maintaining balance and targeting the intended muscles.
- Core Engagement: Engage your core throughout the movement to stabilize your spine and prevent lower back strain.
- Controlled Movements: Focus on controlled, slow movements, both when lowering and pushing yourself back up. This improves muscle activation and reduces the chance of injury.
- Knee Alignment: Ensure your front knee is aligned with your toes and does not cave inward. This helps in protecting the knee joint and properly targeting the quad muscles.
- Bench Height: Adjust the bench height to around knee height for optimal movement and balance. If the bench is too high or too low, it can affect your form and stability.
- Even Weight Distribution: Hold the dumbbells evenly in both hands to ensure balanced muscle engagement. Your grip should be firm but relaxed to avoid unnecessary tension in the upper body.
- Breathing Technique: Inhale as you lower your body, and exhale as you push back up to standing. Proper breathing helps in maintaining rhythm and reduces fatigue.
- Choose Appropriate Weight: Start with a lighter weight to master the form first. As you get more comfortable, gradually increase the weight to challenge yourself further.
- Mind-Muscle Connection: Focus on feeling the stretch and contraction in your quadriceps, hamstrings, and glutes. This awareness can enhance the effectiveness of the exercise.
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- Standing calf raise on machine
- Legs
- Machine
- Strength
- Sets: 4
Standing calf raise on machine
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 4
- Description: Stand on the calf raise machine with the levers resting on your shoulders. Position the balls of your feet on the platform, with the arches and heels of your feet extending off the platform. Grasp the handles for support. Exhale as you raise your heels by using your calf muscles and push the shoulder levers up as far as possible. Hold in this position for one second. Inhale as you lower the levers until you feel a slight stretch in your calves. Keep your body straight during the whole motion. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 56.24
- Average per rep (lbs)*: 123.98
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Full Range of Motion: Ensure you achieve a full range of motion by lowering your heels as far as possible and then extending fully onto your toes. This will maximize muscle engagement and effectiveness.
- Controlled Movement: Focus on controlled movements rather than bouncing. Keep the motion slow and deliberate to engage the calf muscles completely and avoid injury.
- Proper Foot Positioning: Position your feet parallel and shoulder-width apart on the platform. This helps distribute the weight evenly and targets the calves effectively.
- Engage Your Core: Maintain a tight core throughout the exercise. This stabilization helps prevent any unnecessary strain on your lower back and improves balance.
- Focus on the Contraction: At the top of the movement, pause for a moment to really squeeze and feel the contraction in your calves.
- Breathing Technique: Breathe in as you lower your heels and breathe out as you raise them. Proper breathing ensures you remain in control and improves endurance.
- Gradually Increase Weight: Start with a manageable weight and gradually increase it as your strength improves. Overloading too soon can lead to improper form and potential injury.
- Heel Position Variety: For varied stimulation, try altering your foot position occasionally-by turning your toes slightly inward or outward. This can help target different parts of the calf muscle.
- Minimal Upper Body Movement: Keep your upper body relatively still and avoid using it to lift the weight. The movement should be driven by your calves.
- Focus on Posture: Maintain an upright posture by keeping your shoulders back and chest out. Avoid leaning forward or backward, which can put unnecessary strain on your back.
- Progressive Challenges: To progress, you can add static holds at the top of the movement or slow down the eccentric (lowering) phase of the exercise to increase the challenge.
Exercise overview
Exercise ID: 00366
Description: Stand on the calf raise machine with the levers resting on your shoulders. Position the balls of your feet on the platform, with the arches and heels of your feet extending off the platform. Grasp the handles for support. Exhale as you raise your heels by using your calf muscles and push the shoulder levers up as far as possible. Hold in this position for one second. Inhale as you lower the levers until you feel a slight stretch in your calves. Keep your body straight during the whole motion. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 56.24
Average per rep (lbs)*: 123.98
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Full Range of Motion: Ensure you achieve a full range of motion by lowering your heels as far as possible and then extending fully onto your toes. This will maximize muscle engagement and effectiveness.
- Controlled Movement: Focus on controlled movements rather than bouncing. Keep the motion slow and deliberate to engage the calf muscles completely and avoid injury.
- Proper Foot Positioning: Position your feet parallel and shoulder-width apart on the platform. This helps distribute the weight evenly and targets the calves effectively.
- Engage Your Core: Maintain a tight core throughout the exercise. This stabilization helps prevent any unnecessary strain on your lower back and improves balance.
- Focus on the Contraction: At the top of the movement, pause for a moment to really squeeze and feel the contraction in your calves.
- Breathing Technique: Breathe in as you lower your heels and breathe out as you raise them. Proper breathing ensures you remain in control and improves endurance.
- Gradually Increase Weight: Start with a manageable weight and gradually increase it as your strength improves. Overloading too soon can lead to improper form and potential injury.
- Heel Position Variety: For varied stimulation, try altering your foot position occasionally-by turning your toes slightly inward or outward. This can help target different parts of the calf muscle.
- Minimal Upper Body Movement: Keep your upper body relatively still and avoid using it to lift the weight. The movement should be driven by your calves.
- Focus on Posture: Maintain an upright posture by keeping your shoulders back and chest out. Avoid leaning forward or backward, which can put unnecessary strain on your back.
- Progressive Challenges: To progress, you can add static holds at the top of the movement or slow down the eccentric (lowering) phase of the exercise to increase the challenge.
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- Leg curl on machine (seated)
- Legs
- Machine
- Strength
- Sets: 4
Leg curl on machine (seated)
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 4
- Description: Adjust the Machine: Ensure the machine’s pads are set up so they sit comfortably against your lower back when seated. Position Your Legs: Place your legs on the padded lever so it rests just below your calf muscles. Secure the Lap Pad: Adjust the lap pad so it sits securely on your thighs, just above the knees. Lift and Grip: Straighten your legs out in front of you and grasp the side handles of the machine. Execute the Movement: Pull the padded lever down and back towards you using your legs as far as you can. Hold and Return: Hold the position for a second, then slowly return the lever back to the starting position. Repeat the movement in a controlled manner for your desired number of repetitions.
- Average per rep (kg)*: 40.06
- Average per rep (lbs)*: 88.31
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Ensure the pad is adjusted to rest comfortably against the back of your lower legs just above the ankles. This helps in maximizing the range of motion.
- Breathe out as you curl the weight towards you and breathe in as you slowly return to the starting position. Controlled breathing can enhance your focus and performance.
- Perform each repetition through a full range of motion to effectively target your hamstrings. Avoid partial reps to prevent muscle imbalances.
- Control both the lifting (concentric phase) and lowering (eccentric phase) of the weight. A slower eccentric phase can enhance muscle growth by increasing time under tension.
- Use controlled movements to avoid swinging or using momentum. This ensures the hamstrings are doing the work and reduces the risk of injury.
- Focus on feeling your hamstrings work during the exercise. Visualizing the muscle contraction can enhance engagement and effectiveness.
- Maintain a flat back against the seat. This helps isolate the hamstrings better and provides stability throughout the exercise.
- Frequently monitor your form in the mirror or ask for feedback to ensure you’re performing the exercise correctly. Poor form can lead to reduced effectiveness and potential injuries.
- Start with a weight you can control and gradually increase as you gain strength. Overloading too quickly can compromise your form.
- Incorporate hamstring stretches post-workout to maintain flexibility and reduce muscle tightness.
Exercise overview
Exercise ID: 00198
Description: Adjust the Machine: Ensure the machine’s pads are set up so they sit comfortably against your lower back when seated. Position Your Legs: Place your legs on the padded lever so it rests just below your calf muscles. Secure the Lap Pad: Adjust the lap pad so it sits securely on your thighs, just above the knees. Lift and Grip: Straighten your legs out in front of you and grasp the side handles of the machine. Execute the Movement: Pull the padded lever down and back towards you using your legs as far as you can. Hold and Return: Hold the position for a second, then slowly return the lever back to the starting position. Repeat the movement in a controlled manner for your desired number of repetitions.
Average per rep (kg)*: 40.06
Average per rep (lbs)*: 88.31
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Ensure the pad is adjusted to rest comfortably against the back of your lower legs just above the ankles. This helps in maximizing the range of motion.
- Breathe out as you curl the weight towards you and breathe in as you slowly return to the starting position. Controlled breathing can enhance your focus and performance.
- Perform each repetition through a full range of motion to effectively target your hamstrings. Avoid partial reps to prevent muscle imbalances.
- Control both the lifting (concentric phase) and lowering (eccentric phase) of the weight. A slower eccentric phase can enhance muscle growth by increasing time under tension.
- Use controlled movements to avoid swinging or using momentum. This ensures the hamstrings are doing the work and reduces the risk of injury.
- Focus on feeling your hamstrings work during the exercise. Visualizing the muscle contraction can enhance engagement and effectiveness.
- Maintain a flat back against the seat. This helps isolate the hamstrings better and provides stability throughout the exercise.
- Frequently monitor your form in the mirror or ask for feedback to ensure you’re performing the exercise correctly. Poor form can lead to reduced effectiveness and potential injuries.
- Start with a weight you can control and gradually increase as you gain strength. Overloading too quickly can compromise your form.
- Incorporate hamstring stretches post-workout to maintain flexibility and reduce muscle tightness.
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