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Day 1: Full Body
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- Bench press (regular grip) with barbell
- Chest
- Barbell
- Strength
- Sets: 3
Bench press (regular grip) with barbell
- Primary muscle group: Chest
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 3
- 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)*: 50.25
- Average per rep (lbs)*: 110.79
- *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)*: 50.25
Average per rep (lbs)*: 110.79
*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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- Squat with barbell
- Legs
- Barbell
- Strength
- Sets: 3
Squat with barbell
- Primary muscle group: Legs
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 3
- 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)*: 55.73
- Average per rep (lbs)*: 122.87
- *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)*: 55.73
Average per rep (lbs)*: 122.87
*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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- Bent over row with barbell
- Back
- Barbell
- Strength
- Sets: 3
Bent over row with barbell
- Primary muscle group: Back
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 3
- 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)*: 43.05
- Average per rep (lbs)*: 94.91
- *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)*: 43.05
Average per rep (lbs)*: 94.91
*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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- Lateral raise with dumbbells
- Shoulders
- Dumbbell
- Strength
- Sets: 3
Lateral raise with dumbbells
- Primary muscle group: Shoulders
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 3
- 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)*: 14.82
- Average per rep (lbs)*: 32.66
- 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)*: 14.82
Average per rep (lbs)*: 32.66
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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- Bicep curl with EZ bar
- Arms
- EZ-bar
- Strength
- Sets: 3
Bicep curl with EZ bar
- Primary muscle group: Arms
- Exercise type: EZ-bar
- Exercise goal: Strength
- Sets: 3
- Description: Stand upright holding an EZ bar in both hands. Your hands should be shoulder-width apart and your palms should be facing upward. Your elbows should almost be fully extended and the bar should rest against your thighs. Exhale as you lift the EZ bar up toward your shoulders using only your arms. The rest of your body should be still. At the top of the movement, hold shortly and squeeze your biceps. Inhale as you lower the EZ bar 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)*: 21.15
- Average per rep (lbs)*: 46.64
- *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
- Optimal Grip Position: Use the angled grips of the EZ bar to reduce wrist strain. This not only increases comfort but also optimizes bicep engagement.
- Controlled Movements: Avoid swinging the bar or using momentum. Focus on controlled, deliberate movements to maximize muscle activation and reduce the risk of injury.
- Elbow Position: Keep your elbows close to your torso throughout the movement. This helps to isolate the biceps and ensures that other muscle groups aren't taking over.
- Range of Motion: Fully extend your arms at the bottom of the movement and aim to bring the bar up just past 90 degrees at the elbow joint. This maximizes muscle stretch and contraction.
- Mind-Muscle Connection: Concentrate on the contraction of the biceps. Visualizing the muscle working can enhance the effectiveness of the exercise.
- Breathing: Exhale as you curl the bar up and inhale as you lower it back down. Proper breathing helps to maintain rhythm and can improve performance.
- Appropriate Weight: Choose a weight that allows you to complete your reps with good form. Too heavy, and you'll compromise form; too light, and you won't effectively challenge the muscles.
- Avoid Locking Joints: Do not lock your elbows at the bottom of the move. Keeping a slight bend in the elbows maintains tension on the biceps and supports joint health.
- Variation: Include variations like using different grip widths to target different parts of the biceps and to keep your workout routine fresh.
- Warm-Up: Always start with a proper warm-up to prepare your muscles and joints for the exercise, reducing the risk of injury.
Exercise overview
Exercise ID: 00069
Description: Stand upright holding an EZ bar in both hands. Your hands should be shoulder-width apart and your palms should be facing upward. Your elbows should almost be fully extended and the bar should rest against your thighs. Exhale as you lift the EZ bar up toward your shoulders using only your arms. The rest of your body should be still. At the top of the movement, hold shortly and squeeze your biceps. Inhale as you lower the EZ bar 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)*: 21.15
Average per rep (lbs)*: 46.64
*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
- Optimal Grip Position: Use the angled grips of the EZ bar to reduce wrist strain. This not only increases comfort but also optimizes bicep engagement.
- Controlled Movements: Avoid swinging the bar or using momentum. Focus on controlled, deliberate movements to maximize muscle activation and reduce the risk of injury.
- Elbow Position: Keep your elbows close to your torso throughout the movement. This helps to isolate the biceps and ensures that other muscle groups aren't taking over.
- Range of Motion: Fully extend your arms at the bottom of the movement and aim to bring the bar up just past 90 degrees at the elbow joint. This maximizes muscle stretch and contraction.
- Mind-Muscle Connection: Concentrate on the contraction of the biceps. Visualizing the muscle working can enhance the effectiveness of the exercise.
- Breathing: Exhale as you curl the bar up and inhale as you lower it back down. Proper breathing helps to maintain rhythm and can improve performance.
- Appropriate Weight: Choose a weight that allows you to complete your reps with good form. Too heavy, and you'll compromise form; too light, and you won't effectively challenge the muscles.
- Avoid Locking Joints: Do not lock your elbows at the bottom of the move. Keeping a slight bend in the elbows maintains tension on the biceps and supports joint health.
- Variation: Include variations like using different grip widths to target different parts of the biceps and to keep your workout routine fresh.
- Warm-Up: Always start with a proper warm-up to prepare your muscles and joints for the exercise, reducing the risk of injury.
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- Triceps push down with ropes
- Arms
- Cable
- Strength
- Sets: 3
Triceps push down with ropes
- Primary muscle group: Arms
- Exercise type: Cable
- Exercise goal: Strength
- Sets: 3
- Description: Attach a rope to a high cable pulley. Grasp the rope with your palms facing each other. Lean forward and keep your elbows close to the sides of your body. This is your starting position. Exhale as you extend your elbows and push the rope downwards until your arms are almost fully extended. Twist your wrists at the end of the movement so that your palms are facing the floor as your arms are extended. Inhale as you reverse the movement and return 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)*: 26.42
- Average per rep (lbs)*: 58.24
- *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 Posture: Keep your back straight and core engaged throughout the exercise. Avoid leaning forward or backward as this can reduce the effectiveness and put unnecessary strain on your lower back.
- Keep Elbows Close: Ensure that your elbows are tucked close to your sides throughout the movement. Flaring them out can transfer the focus away from your triceps and reduce the efficiency of the exercise.
- Full Range of Motion: Extend your arms fully downwards, and let them return to about a 90-degree angle at the top of the movement. Don't let the weight stack touch down or rest between repetitions to keep constant tension on the muscles.
- Control the Movement: Perform the exercise using a slow and controlled motion. Avoid using momentum to pull the weight down, as this takes away from the muscle activation and can lead to injury.
- Grip and Wrist Position: Hold the ropes with a firm grip, but do not grip too tight. This will help to activate the triceps effectively. Keep your wrists straight to avoid strain and ensure proper force direction.
- Breathing Technique: Exhale as you push the ropes down and inhale as you return to the starting position. Proper breathing will help maintain rhythm and focus.
- Use Appropriate Weight: Choose a weight that you can handle without compromising your form. It's better to start lighter and focus on proper technique rather than going too heavy and risking injury.
- Micro-Adjustments: If you notice shoulder or wrist discomfort, make slight adjustments to your stance or hand position. Sometimes even minor tweaks can significantly improve comfort and effectiveness.
- End-of-Set Stretch: At the end of your set, hold the ropes in the extended position for an extra second to maximize the contraction and get a good stretch.
- Combine with Other Exercises: For a balanced arm workout, pair the triceps push-down with compound movements like bench presses or overhead presses. This combination will help you build overall upper body strength.
Exercise overview
Exercise ID: 00406
Description: Attach a rope to a high cable pulley. Grasp the rope with your palms facing each other. Lean forward and keep your elbows close to the sides of your body. This is your starting position. Exhale as you extend your elbows and push the rope downwards until your arms are almost fully extended. Twist your wrists at the end of the movement so that your palms are facing the floor as your arms are extended. Inhale as you reverse the movement and return 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)*: 26.42
Average per rep (lbs)*: 58.24
*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 Posture: Keep your back straight and core engaged throughout the exercise. Avoid leaning forward or backward as this can reduce the effectiveness and put unnecessary strain on your lower back.
- Keep Elbows Close: Ensure that your elbows are tucked close to your sides throughout the movement. Flaring them out can transfer the focus away from your triceps and reduce the efficiency of the exercise.
- Full Range of Motion: Extend your arms fully downwards, and let them return to about a 90-degree angle at the top of the movement. Don't let the weight stack touch down or rest between repetitions to keep constant tension on the muscles.
- Control the Movement: Perform the exercise using a slow and controlled motion. Avoid using momentum to pull the weight down, as this takes away from the muscle activation and can lead to injury.
- Grip and Wrist Position: Hold the ropes with a firm grip, but do not grip too tight. This will help to activate the triceps effectively. Keep your wrists straight to avoid strain and ensure proper force direction.
- Breathing Technique: Exhale as you push the ropes down and inhale as you return to the starting position. Proper breathing will help maintain rhythm and focus.
- Use Appropriate Weight: Choose a weight that you can handle without compromising your form. It's better to start lighter and focus on proper technique rather than going too heavy and risking injury.
- Micro-Adjustments: If you notice shoulder or wrist discomfort, make slight adjustments to your stance or hand position. Sometimes even minor tweaks can significantly improve comfort and effectiveness.
- End-of-Set Stretch: At the end of your set, hold the ropes in the extended position for an extra second to maximize the contraction and get a good stretch.
- Combine with Other Exercises: For a balanced arm workout, pair the triceps push-down with compound movements like bench presses or overhead presses. This combination will help you build overall upper body strength.
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Day 2: Full Body
OPEN IN APP-
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- Bench press with dumbbells (inclined)
- Chest
- Dumbbell
- Strength
- Sets: 3
Bench press with dumbbells (inclined)
- Primary muscle group: Chest
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 3
- 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)*: 37.98
- Average per rep (lbs)*: 83.74
- 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)*: 37.98
Average per rep (lbs)*: 83.74
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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- Deadlift with barbell
- Legs
- Barbell
- Strength
- Sets: 3
Deadlift with barbell
- Primary muscle group: Legs
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 3
- Description: Setup: Stand with your feet hip-width apart under the barbell. The bar should be positioned halfway over your feet when you look down. Grip: Bend down and grasp the barbell with a shoulder-width grip. Prepare: Take a deep breath, ensuring your torso is upright and your back and arms are straight. Lift: Stand up by driving with your legs, pulling the bar up the front of your legs. Top Position: At the top of the lift, squeeze your glutes, pull your shoulders back, and exhale. Lower:*Push your butt backward and lower the bar down the front of your legs, keeping your back straight. Finish: Once the bar passes your knees, bend your knees and place the bar back on the floor. Repeat as needed.
- Average per rep (kg)*: 61.79
- Average per rep (lbs)*: 136.23
- *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: Always keep your core muscles tight to support your spine and maintain good form throughout the lift.
- Proper Foot Placement: Position your feet hip-width apart with your toes slightly pointing outwards. Make sure the barbell is over the middle of your feet.
- Grip Tightness: Use a strong overhand grip. If the weight is heavy, consider using a mixed grip (one hand overhand, one hand underhand) or using lifting straps.
- Hip Hinge: Focus on hinging at the hips rather than squatting down. Your hips should move back, maintaining a slight bend in your knees.
- Neutral Spine: Keep your spine in a neutral position. Avoid rounding or excessively arching your back to prevent injury.
- Shoulders: Keep your shoulders slightly in front of the bar at the beginning of the lift and ensure they are not hunched forward.
- Bar Path: The barbell should travel in a straight line. Keep it as close to your body as possible, almost grazing your shins and thighs.
- Lift with Your Legs: Initiate the lift by driving through your heels and extending your knees and hips simultaneously. Avoid lifting solely with your lower back.
- Lockout Position: At the top of the lift, stand tall with your chest up, shoulders back, and your hips fully extended.
- Controlled Descent: Lower the barbell back down with control, maintaining the same form as the ascent. Don't just drop the bar.
- Breathing: Inhale deeply before lifting to brace your core, and exhale after passing the most challenging part of the lift.
- Avoid Overloading: Start with manageable weights and focus on mastering your form before gradually increasing the load.
Exercise overview
Exercise ID: 00444
Description: Setup: Stand with your feet hip-width apart under the barbell. The bar should be positioned halfway over your feet when you look down. Grip: Bend down and grasp the barbell with a shoulder-width grip. Prepare: Take a deep breath, ensuring your torso is upright and your back and arms are straight. Lift: Stand up by driving with your legs, pulling the bar up the front of your legs. Top Position: At the top of the lift, squeeze your glutes, pull your shoulders back, and exhale. Lower:*Push your butt backward and lower the bar down the front of your legs, keeping your back straight. Finish: Once the bar passes your knees, bend your knees and place the bar back on the floor. Repeat as needed.
Average per rep (kg)*: 61.79
Average per rep (lbs)*: 136.23
*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: Always keep your core muscles tight to support your spine and maintain good form throughout the lift.
- Proper Foot Placement: Position your feet hip-width apart with your toes slightly pointing outwards. Make sure the barbell is over the middle of your feet.
- Grip Tightness: Use a strong overhand grip. If the weight is heavy, consider using a mixed grip (one hand overhand, one hand underhand) or using lifting straps.
- Hip Hinge: Focus on hinging at the hips rather than squatting down. Your hips should move back, maintaining a slight bend in your knees.
- Neutral Spine: Keep your spine in a neutral position. Avoid rounding or excessively arching your back to prevent injury.
- Shoulders: Keep your shoulders slightly in front of the bar at the beginning of the lift and ensure they are not hunched forward.
- Bar Path: The barbell should travel in a straight line. Keep it as close to your body as possible, almost grazing your shins and thighs.
- Lift with Your Legs: Initiate the lift by driving through your heels and extending your knees and hips simultaneously. Avoid lifting solely with your lower back.
- Lockout Position: At the top of the lift, stand tall with your chest up, shoulders back, and your hips fully extended.
- Controlled Descent: Lower the barbell back down with control, maintaining the same form as the ascent. Don't just drop the bar.
- Breathing: Inhale deeply before lifting to brace your core, and exhale after passing the most challenging part of the lift.
- Avoid Overloading: Start with manageable weights and focus on mastering your form before gradually increasing the load.
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- Lat pull down on machine
- Back
- Machine
- Strength
- Sets: 3
Lat pull down on machine
- Primary muscle group: Back
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 3
- Description: Sit on the lat front pull-down machine and secure your thighs under the supports. Grasp the lever handles. Your arms and shoulders should be fully extended upward.Exhale as you pull the handles down to your upper chest. Hold for a count of two and squeeze your back muscles. Inhale as you return the handles to the starting position, with your arms and shoulders fully extended. Repeat for the prescribed number of repetitions.
- Average per rep (kg)*: 55.66
- Average per rep (lbs)*: 122.70
- *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 Matters: Use a wide, overhand grip to target the outer parts of your lats. Adjusting your grip can help you engage different muscles. For example, a closer grip can shift some focus to your biceps and middle back.
- Engage Your Core: Keep your core tight and avoid arching your back. This helps maintain proper form and reduces strain on your spine.
- Smooth Movement: Focus on smooth, controlled movements rather than jerking the bar down. This ensures better muscle engagement and reduces the risk of injury.
- Scapular Retraction: At the beginning of the movement, retract your scapula (pull your shoulder blades together). This activates your back muscles more effectively.
- Full Range of Motion: Pull the bar down until it’s just below your chin. Allow your arms to fully extend upwards without locking your elbows to ensure the full range of motion and effective muscle stretching.
- Breathing Technique: Exhale as you pull the bar down and inhale as you let it rise back up. Proper breathing can improve performance and stamina.
- Mind-Muscle Connection: Focus on feeling your lats contract as you pull the bar down. Visualizing the muscle working can help improve engagement and effectiveness.
- Proper Weight: Choose a weight that allows you to perform the exercise with correct form. Too heavy of a weight can compromise your technique and increase the risk of injury.
- Avoid Leaning Back: Keep your torso relatively upright. Leaning too far back turns this into more of a row and reduces the efficacy of the lat engagement.
- Warm-Up Appropriately: Ensure you warm up your muscles with lighter weights or dynamic stretches before moving into the heavier sets. This helps prepare your muscles and joints for the workout ahead.
Exercise overview
Exercise ID: 00103
Description: Sit on the lat front pull-down machine and secure your thighs under the supports. Grasp the lever handles. Your arms and shoulders should be fully extended upward.Exhale as you pull the handles down to your upper chest. Hold for a count of two and squeeze your back muscles. Inhale as you return the handles to the starting position, with your arms and shoulders fully extended. Repeat for the prescribed number of repetitions.
Average per rep (kg)*: 55.66
Average per rep (lbs)*: 122.70
*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 Matters: Use a wide, overhand grip to target the outer parts of your lats. Adjusting your grip can help you engage different muscles. For example, a closer grip can shift some focus to your biceps and middle back.
- Engage Your Core: Keep your core tight and avoid arching your back. This helps maintain proper form and reduces strain on your spine.
- Smooth Movement: Focus on smooth, controlled movements rather than jerking the bar down. This ensures better muscle engagement and reduces the risk of injury.
- Scapular Retraction: At the beginning of the movement, retract your scapula (pull your shoulder blades together). This activates your back muscles more effectively.
- Full Range of Motion: Pull the bar down until it’s just below your chin. Allow your arms to fully extend upwards without locking your elbows to ensure the full range of motion and effective muscle stretching.
- Breathing Technique: Exhale as you pull the bar down and inhale as you let it rise back up. Proper breathing can improve performance and stamina.
- Mind-Muscle Connection: Focus on feeling your lats contract as you pull the bar down. Visualizing the muscle working can help improve engagement and effectiveness.
- Proper Weight: Choose a weight that allows you to perform the exercise with correct form. Too heavy of a weight can compromise your technique and increase the risk of injury.
- Avoid Leaning Back: Keep your torso relatively upright. Leaning too far back turns this into more of a row and reduces the efficacy of the lat engagement.
- Warm-Up Appropriately: Ensure you warm up your muscles with lighter weights or dynamic stretches before moving into the heavier sets. This helps prepare your muscles and joints for the workout ahead.
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- Overhead press with dumbbells (seated)
- Shoulders
- Dumbbell
- Strength
- Sets: 3
Overhead press with dumbbells (seated)
- Primary muscle group: Shoulders
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 3
- Description: Stand up straight and hold a barbell with a shoulder-width supinated grip (palms facing upward). Your arms should be almost fully extended and the barbell should rest against your thighs. Keep your body still. Exhale as you curl the barbell up towards your shoulders until your elbows are fully flexed. Allow your elbows to move forward slightly (shoulder flexion) until your forearms are vertical. Hold this position for a count of two while squeezing your biceps. Inhale as you slowly lower the barbell back to the starting position, keeping control of the movement. Repeat the exercise for the recommended number of repetitions.
- Average per rep (kg)*: 28.78
- Average per rep (lbs)*: 63.45
- 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
- Stabilize Your Core: Engage your core muscles throughout the exercise to maintain proper form and prevent lower back strain.
- Controlled Movements: Avoid using momentum. Lift and lower the dumbbells in a controlled manner to maximize muscle engagement and minimize risks of injury.
- Avoid Locking Elbows: When you reach the top of the press, do not lock your elbows. Keeping a slight bend protects your joints and keeps tension on the muscles.
- Breathing Technique: Inhale as you lower the weights and exhale as you press them overhead. Proper breathing helps stabilize your core and improves performance.
- Elbow Position: Keep your elbows slightly in front of your body at the start and end of the movement. This not only provides proper shoulder alignment but also reduces stress on the joints.
- Seated Position: Ensure your back is firmly against the backrest and your feet are flat on the floor. This provides a strong, stable base and prevents unnecessary strain on your lower back.
- Correct Weight Selection: Use a weight that challenges you but allows you to maintain proper form throughout your set. Lifting too heavy can compromise your technique and lead to injury.
- Warm-Up Properly: Before starting your overhead press, perform a proper warm-up to get the blood flowing to your shoulder muscles and joints. This reduces the risk of injury and prepares your body for the lift.
- Shoulder Mobility: Ensure you have adequate shoulder mobility to prevent impingement. Incorporate stretches and mobility exercises into your routine if you feel tightness or discomfort.
- Mirror Use: If possible, perform this exercise in front of a mirror to monitor your form. This helps you maintain proper technique and make real-time corrections.
Exercise overview
Exercise ID: 00321
Description: Stand up straight and hold a barbell with a shoulder-width supinated grip (palms facing upward). Your arms should be almost fully extended and the barbell should rest against your thighs. Keep your body still. Exhale as you curl the barbell up towards your shoulders until your elbows are fully flexed. Allow your elbows to move forward slightly (shoulder flexion) until your forearms are vertical. Hold this position for a count of two while squeezing your biceps. Inhale as you slowly lower the barbell back to the starting position, keeping control of the movement. Repeat the exercise for the recommended number of repetitions.
Average per rep (kg)*: 28.78
Average per rep (lbs)*: 63.45
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
- Stabilize Your Core: Engage your core muscles throughout the exercise to maintain proper form and prevent lower back strain.
- Controlled Movements: Avoid using momentum. Lift and lower the dumbbells in a controlled manner to maximize muscle engagement and minimize risks of injury.
- Avoid Locking Elbows: When you reach the top of the press, do not lock your elbows. Keeping a slight bend protects your joints and keeps tension on the muscles.
- Breathing Technique: Inhale as you lower the weights and exhale as you press them overhead. Proper breathing helps stabilize your core and improves performance.
- Elbow Position: Keep your elbows slightly in front of your body at the start and end of the movement. This not only provides proper shoulder alignment but also reduces stress on the joints.
- Seated Position: Ensure your back is firmly against the backrest and your feet are flat on the floor. This provides a strong, stable base and prevents unnecessary strain on your lower back.
- Correct Weight Selection: Use a weight that challenges you but allows you to maintain proper form throughout your set. Lifting too heavy can compromise your technique and lead to injury.
- Warm-Up Properly: Before starting your overhead press, perform a proper warm-up to get the blood flowing to your shoulder muscles and joints. This reduces the risk of injury and prepares your body for the lift.
- Shoulder Mobility: Ensure you have adequate shoulder mobility to prevent impingement. Incorporate stretches and mobility exercises into your routine if you feel tightness or discomfort.
- Mirror Use: If possible, perform this exercise in front of a mirror to monitor your form. This helps you maintain proper technique and make real-time corrections.
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- Preacher curl with EZ bar
- Arms
- EZ-bar
- Strength
- Sets: 3
Preacher curl with EZ bar
- Primary muscle group: Arms
- Exercise type: EZ-bar
- Exercise goal: Strength
- Sets: 3
- Description: Position a loaded barbell on the rest of a preacher bench. Sit on the preacher bench and use a shoulder-width underhand (supinated) grip to lift the barbell off the rest. Rest the backs of your upper arms on the padded surface, with your elbows fully extended. Exhale as you curl the barbell upwards towards your shoulders. Hold the top position for a count of two and squeeze your biceps. Inhale as you slowly lower the barbell until your elbows are fully extended. Repeat the movement for the prescribed number of repetitions.
- Average per rep (kg)*: 25.18
- Average per rep (lbs)*: 55.51
- *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
- Optimal Grip: When using the EZ bar, choose a grip that feels most natural for your wrists. The semi-pronated (angled) grip positions can reduce wrist strain compared to a straight bar.
- Control the Movement: Focus on maintaining a slow and controlled movement throughout the exercise. Avoid using momentum to lift the bar, which can reduce effectiveness and increase injury risk.
- Full Range of Motion: Ensure you work through a full range of motion. Lower the barbell until your elbows are almost fully extended for maximum stretch, and curl up until your biceps are fully contracted.
- Keep Elbows Stationary: Keep your elbows fixed in one position on the preacher bench to ensure your biceps are doing the work rather than other muscle groups.
- Adjust Bench Height: Adjust the preacher bench so that your armpits are flush against the top pad and your upper arms are fully supported. This helps to isolate the biceps effectively.
- Vary the Barbell Weight: Use lighter weights with higher repetitions for endurance and muscle definition, or heavier weights with lower repetitions for muscle strength and mass.
- Mind Your Posture: Maintain good posture by keeping your back straight and shoulders level. Avoid hunching your shoulders during the lift.
- Breathing: Exhale as you curl the bar up and inhale as you lower it back down. Proper breathing helps with maintaining rhythm and focus.
- Warm-Up and Stretch: Before performing the exercise, ensure you warm up your biceps and elbows to avoid strains and injuries. Additionally, stretch your arms between sets to maintain flexibility.
- Consistency and Form Over Weight: Prioritize correct form over lifting heavier weights. Incorrect form can lead to injuries and less effective workouts.
- Supination Focus: To further engage the biceps, twist your wrists slightly outward at the top of the curl if using a straight bar. This tip is less necessary with the EZ bar due to its ergonomic design.
Exercise overview
Exercise ID: 00256
Description: Position a loaded barbell on the rest of a preacher bench. Sit on the preacher bench and use a shoulder-width underhand (supinated) grip to lift the barbell off the rest. Rest the backs of your upper arms on the padded surface, with your elbows fully extended. Exhale as you curl the barbell upwards towards your shoulders. Hold the top position for a count of two and squeeze your biceps. Inhale as you slowly lower the barbell until your elbows are fully extended. Repeat the movement for the prescribed number of repetitions.
Average per rep (kg)*: 25.18
Average per rep (lbs)*: 55.51
*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
- Optimal Grip: When using the EZ bar, choose a grip that feels most natural for your wrists. The semi-pronated (angled) grip positions can reduce wrist strain compared to a straight bar.
- Control the Movement: Focus on maintaining a slow and controlled movement throughout the exercise. Avoid using momentum to lift the bar, which can reduce effectiveness and increase injury risk.
- Full Range of Motion: Ensure you work through a full range of motion. Lower the barbell until your elbows are almost fully extended for maximum stretch, and curl up until your biceps are fully contracted.
- Keep Elbows Stationary: Keep your elbows fixed in one position on the preacher bench to ensure your biceps are doing the work rather than other muscle groups.
- Adjust Bench Height: Adjust the preacher bench so that your armpits are flush against the top pad and your upper arms are fully supported. This helps to isolate the biceps effectively.
- Vary the Barbell Weight: Use lighter weights with higher repetitions for endurance and muscle definition, or heavier weights with lower repetitions for muscle strength and mass.
- Mind Your Posture: Maintain good posture by keeping your back straight and shoulders level. Avoid hunching your shoulders during the lift.
- Breathing: Exhale as you curl the bar up and inhale as you lower it back down. Proper breathing helps with maintaining rhythm and focus.
- Warm-Up and Stretch: Before performing the exercise, ensure you warm up your biceps and elbows to avoid strains and injuries. Additionally, stretch your arms between sets to maintain flexibility.
- Consistency and Form Over Weight: Prioritize correct form over lifting heavier weights. Incorrect form can lead to injuries and less effective workouts.
- Supination Focus: To further engage the biceps, twist your wrists slightly outward at the top of the curl if using a straight bar. This tip is less necessary with the EZ bar due to its ergonomic design.
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- Triceps extension with one dumbbell (seated)
- Arms
- Dumbbell
- Strength
- Sets: 3
Triceps extension with one dumbbell (seated)
- Primary muscle group: Arms
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 3
- Description: Sit on a flat bench and rest the dumbbell on your thighs. Grasp the bar of the dumbbell with both hands, one hand over the other. Kick the dumbbell up with one knee and rest the dumbbell on your shoulder. Adjust your hand position. Your palms should be facing upwards. Raise the dumbbell above your head until your arms are almost fully extended. Inhale as you slowly lower the dumbbell until it touches your back. Exhale as you raise the dumbbell 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)*: 13.38
- Average per rep (lbs)*: 29.50
- *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
- Choose the Right Weight: Always select a weight that challenges you but allows you to maintain proper form throughout the exercise. If you’re new to this exercise, start with a lighter weight to get used to the movement.
- Maintain a Neutral Spine: Keep your back straight and avoid arching or rounding your spine. Sit on a bench with back support if needed to help maintain proper posture.
- Grip and Hand Placement: Hold the dumbbell with both hands under the top weight plate. Ensure your palms are facing upward, and your thumbs are wrapped around the handle for a secure grip.
- Elbow Position: Keep your elbows close to your head throughout the exercise. Avoid letting them flare out to the sides as this can reduce the effectiveness of the workout and put undue stress on your shoulder joints.
- Controlled Movement: Lower the dumbbell slowly behind your head, and then extend your arms to lift it back to the starting position. Avoid using momentum; focus on slow, controlled movements to engage the triceps fully.
- Breathing Technique: Exhale as you press the dumbbell up, and inhale as you lower it. Proper breathing helps stabilize your core and maintain good form.
- Range of Motion: Aim for a full range of motion. Lower the dumbbell as far as comfortably possible without straining your elbows. This maximizes muscle engagement and ensures effective triceps activation.
- Keep Shoulders Stable: While performing the exercise, ensure your shoulders remain stable and do not elevate or hunch. This reduces the risk of injury and keeps the focus on your triceps.
- Warm-Up: Always warm up your muscles before starting with heavy weights. Light cardio or dynamic stretches can help prepare your muscles and joints for the exercise.
- Pay Attention to Pain: If you experience pain (as opposed to muscle fatigue) during the exercise, stop immediately and reassess your form. Pain might indicate improper technique or an underlying injury.
- Consistency: To build strength and muscle definition, incorporate this exercise into your regular routine and progressively increase the weight as your triceps become stronger.
Exercise overview
Exercise ID: 00322
Description: Sit on a flat bench and rest the dumbbell on your thighs. Grasp the bar of the dumbbell with both hands, one hand over the other. Kick the dumbbell up with one knee and rest the dumbbell on your shoulder. Adjust your hand position. Your palms should be facing upwards. Raise the dumbbell above your head until your arms are almost fully extended. Inhale as you slowly lower the dumbbell until it touches your back. Exhale as you raise the dumbbell 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)*: 13.38
Average per rep (lbs)*: 29.50
*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
- Choose the Right Weight: Always select a weight that challenges you but allows you to maintain proper form throughout the exercise. If you’re new to this exercise, start with a lighter weight to get used to the movement.
- Maintain a Neutral Spine: Keep your back straight and avoid arching or rounding your spine. Sit on a bench with back support if needed to help maintain proper posture.
- Grip and Hand Placement: Hold the dumbbell with both hands under the top weight plate. Ensure your palms are facing upward, and your thumbs are wrapped around the handle for a secure grip.
- Elbow Position: Keep your elbows close to your head throughout the exercise. Avoid letting them flare out to the sides as this can reduce the effectiveness of the workout and put undue stress on your shoulder joints.
- Controlled Movement: Lower the dumbbell slowly behind your head, and then extend your arms to lift it back to the starting position. Avoid using momentum; focus on slow, controlled movements to engage the triceps fully.
- Breathing Technique: Exhale as you press the dumbbell up, and inhale as you lower it. Proper breathing helps stabilize your core and maintain good form.
- Range of Motion: Aim for a full range of motion. Lower the dumbbell as far as comfortably possible without straining your elbows. This maximizes muscle engagement and ensures effective triceps activation.
- Keep Shoulders Stable: While performing the exercise, ensure your shoulders remain stable and do not elevate or hunch. This reduces the risk of injury and keeps the focus on your triceps.
- Warm-Up: Always warm up your muscles before starting with heavy weights. Light cardio or dynamic stretches can help prepare your muscles and joints for the exercise.
- Pay Attention to Pain: If you experience pain (as opposed to muscle fatigue) during the exercise, stop immediately and reassess your form. Pain might indicate improper technique or an underlying injury.
- Consistency: To build strength and muscle definition, incorporate this exercise into your regular routine and progressively increase the weight as your triceps become stronger.
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Day 3: Full Body
OPEN IN APP-
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- Cable cross over (medium)
- Chest
- Cable
- Strength
- Sets: 3
Cable cross over (medium)
- Primary muscle group: Chest
- Exercise type: Cable
- Exercise goal: Strength
- Sets: 3
- Description: Set Up: Stand midway between two pulleys, holding a handle in each hand. Place one foot in front of the other for stability. Body Position: Bend forward slightly at the hips, keeping your back straight throughout the exercise. Arm Position: Extend your arms out to your sides with a slight bend at the elbows. Your palms should be facing forward. Perform the Fly: Exhale as you slowly draw the handles together in an arcing motion until they are positioned in front of your abdomen. Squeeze and Hold: Hold at the front for a count of two, squeezing your chest muscles. Return to Start: Inhale as you slowly return the handles to the starting position or until you feel a mild stretch in your chest. Repeat: Complete the recommended number of repetitions, maintaining proper form throughout.
- Average per rep (kg)*: 38.22
- Average per rep (lbs)*: 84.27
- 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: Ensure your torso is bent forward at the hips throughout the movement. This targets the chest more effectively and alleviates unnecessary strain on your lower back.
- Control the Movement: Focus on slow, controlled movements both on the contraction and the release. This maximizes muscle engagement and reduces the risk of injury.
- Adjust Cable Height: Experiment with different cable heights to find which angle activates your chest most. Generally, starting with the pulleys at shoulder height is a good middle ground.
- Keep a Slight Bend in Elbows: Avoid locking your elbows. Keeping a slight bend helps maintain tension on the chest muscles and prevents joint strain.
- Squeeze at the Peak: When you bring the handles together in front of your chest, squeeze your pectoral muscles for a brief pause. This enhances the contraction and helps build definition.
- Mind Your Breathing: Exhale as you bring the handles together and inhale as you return to the starting position. Proper breathing supports better performance and muscle oxygenation.
- Progress Gradually: Start with a moderate weight to master form before increasing the load. Gradual progression ensures that you're building strength without compromising technique.
- Stable Stance: Keep your feet staggered or at least shoulder-width apart to maintain balance and stability, preventing your body from swaying during the exercise.
- Warm Up: Prioritize warming up your shoulders and chest with lighter exercises or dynamic stretches to prepare your muscles and reduce the risk of injury.
- Feel the Stretch: On the eccentric phase, allow a full stretch of your chest muscles. This increases muscle activation and contributes to greater hypertrophy.
Exercise overview
Exercise ID: 00025
Description: Set Up: Stand midway between two pulleys, holding a handle in each hand. Place one foot in front of the other for stability. Body Position: Bend forward slightly at the hips, keeping your back straight throughout the exercise. Arm Position: Extend your arms out to your sides with a slight bend at the elbows. Your palms should be facing forward. Perform the Fly: Exhale as you slowly draw the handles together in an arcing motion until they are positioned in front of your abdomen. Squeeze and Hold: Hold at the front for a count of two, squeezing your chest muscles. Return to Start: Inhale as you slowly return the handles to the starting position or until you feel a mild stretch in your chest. Repeat: Complete the recommended number of repetitions, maintaining proper form throughout.
Average per rep (kg)*: 38.22
Average per rep (lbs)*: 84.27
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: Ensure your torso is bent forward at the hips throughout the movement. This targets the chest more effectively and alleviates unnecessary strain on your lower back.
- Control the Movement: Focus on slow, controlled movements both on the contraction and the release. This maximizes muscle engagement and reduces the risk of injury.
- Adjust Cable Height: Experiment with different cable heights to find which angle activates your chest most. Generally, starting with the pulleys at shoulder height is a good middle ground.
- Keep a Slight Bend in Elbows: Avoid locking your elbows. Keeping a slight bend helps maintain tension on the chest muscles and prevents joint strain.
- Squeeze at the Peak: When you bring the handles together in front of your chest, squeeze your pectoral muscles for a brief pause. This enhances the contraction and helps build definition.
- Mind Your Breathing: Exhale as you bring the handles together and inhale as you return to the starting position. Proper breathing supports better performance and muscle oxygenation.
- Progress Gradually: Start with a moderate weight to master form before increasing the load. Gradual progression ensures that you're building strength without compromising technique.
- Stable Stance: Keep your feet staggered or at least shoulder-width apart to maintain balance and stability, preventing your body from swaying during the exercise.
- Warm Up: Prioritize warming up your shoulders and chest with lighter exercises or dynamic stretches to prepare your muscles and reduce the risk of injury.
- Feel the Stretch: On the eccentric phase, allow a full stretch of your chest muscles. This increases muscle activation and contributes to greater hypertrophy.
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- Leg press
- Legs
- Machine
- Strength
- Sets: 3
Leg press
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 3
- 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)*: 102.94
- Average per rep (lbs)*: 226.94
- *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)*: 102.94
Average per rep (lbs)*: 226.94
*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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- Row with cable (seated)
- Back
- Machine
- Strength
- Sets: 3
Row with cable (seated)
- Primary muscle group: Back
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 3
- Description: Sit facing the cable row machine and place your feet securely on the foot rests. Grasp the double-row bar with both hands, then slide your bottom backward until your knees are nearly straight. Lean your torso forward and allow your arms and shoulders to stretch forward. Exhale as you lean backward, straighten your back, and pull the v-bar toward your abdomen, keeping your elbows close to your body. At the top of the movement, pull your shoulders back, stick out your chest, and squeeze your back muscles. Hold for a count of two. Inhale as you slowly lean forward and return the double-row bar to the starting position, stretching your arms and shoulders forward. Repeat for the recommended number of repetitions.
- Average per rep (kg)*: 50.13
- Average per rep (lbs)*: 110.53
- *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 Posture: Keep your back straight and avoid rounding your shoulders to prevent injuries and maximize muscle engagement.
- Controlled Movements: Perform the exercise in a slow and controlled manner to ensure you engage your muscles properly and reduce the risk of injury.
- Grip Variation: Experiment with different grips, such as a wide grip, narrow grip, or underhand grip, to target different parts of your back muscles.
- Engage Your Core: Keep your core muscles engaged throughout the exercise to help stabilize your body and support your spine.
- Elbow Positioning: Keep your elbows close to your body as you pull the handles towards you to effectively target your back muscles.
- Full Range of Motion: Ensure that you fully extend your arms during the eccentric phase and fully contract your back muscles during the concentric phase of the movement.
- Breathing Technique: Exhale as you pull the handles towards you and inhale as you return to the starting position to maintain a steady breathing pattern and support muscle function.
- Avoid Overloading: Start with a weight that allows you to perform the exercise with proper form before gradually increasing the resistance.
- Focus on the Squeeze: At the peak of the movement, focus on squeezing your shoulder blades together, holding the contraction briefly to enhance muscle activation.
- Avoid Using Momentum: Do not use your lower back or legs to generate momentum. The movement should come from your upper back and arms.
Exercise overview
Exercise ID: 00323
Description: Sit facing the cable row machine and place your feet securely on the foot rests. Grasp the double-row bar with both hands, then slide your bottom backward until your knees are nearly straight. Lean your torso forward and allow your arms and shoulders to stretch forward. Exhale as you lean backward, straighten your back, and pull the v-bar toward your abdomen, keeping your elbows close to your body. At the top of the movement, pull your shoulders back, stick out your chest, and squeeze your back muscles. Hold for a count of two. Inhale as you slowly lean forward and return the double-row bar to the starting position, stretching your arms and shoulders forward. Repeat for the recommended number of repetitions.
Average per rep (kg)*: 50.13
Average per rep (lbs)*: 110.53
*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 Posture: Keep your back straight and avoid rounding your shoulders to prevent injuries and maximize muscle engagement.
- Controlled Movements: Perform the exercise in a slow and controlled manner to ensure you engage your muscles properly and reduce the risk of injury.
- Grip Variation: Experiment with different grips, such as a wide grip, narrow grip, or underhand grip, to target different parts of your back muscles.
- Engage Your Core: Keep your core muscles engaged throughout the exercise to help stabilize your body and support your spine.
- Elbow Positioning: Keep your elbows close to your body as you pull the handles towards you to effectively target your back muscles.
- Full Range of Motion: Ensure that you fully extend your arms during the eccentric phase and fully contract your back muscles during the concentric phase of the movement.
- Breathing Technique: Exhale as you pull the handles towards you and inhale as you return to the starting position to maintain a steady breathing pattern and support muscle function.
- Avoid Overloading: Start with a weight that allows you to perform the exercise with proper form before gradually increasing the resistance.
- Focus on the Squeeze: At the peak of the movement, focus on squeezing your shoulder blades together, holding the contraction briefly to enhance muscle activation.
- Avoid Using Momentum: Do not use your lower back or legs to generate momentum. The movement should come from your upper back and arms.
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- Overhead press or military press with barbell
- Shoulders
- Barbell
- Strength
- Sets: 3
Overhead press or military press with barbell
- Primary muscle group: Shoulders
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 3
- 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)*: 32.45
- Average per rep (lbs)*: 71.54
- *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
- 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)*: 32.45
Average per rep (lbs)*: 71.54
*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
- 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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- Hammer curl with dumbbells
- Arms
- Dumbbell
- Strength
- Sets: 3
Hammer curl with dumbbells
- Primary muscle group: Arms
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 3
- Description: Stand with your feet shoulder-width apart, holding a dumbbell in each hand using a neutral grip (palms facing in). Keep your elbows by your sides throughout the exercise. Exhale as you curl one dumbbell up towards your shoulder, contracting your biceps fully. Hold for two seconds and squeeze your biceps. Inhale as you slowly lower the dumbbell back to the starting position. Repeat the movement with your opposite arm. Keep alternating arms for the desired number of repetitions. Remember to breathe throughout the exercise and maintain proper form.
- Average per rep (kg)*: 24.07
- Average per rep (lbs)*: 53.07
- 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 Posture: Stand tall with your chest up and shoulders back. This will help you engage the right muscles and avoid strain on your back.
- Elbow Position: Keep your elbows close to your torso throughout the movement. This isolates the biceps and forearms, ensuring effective muscle engagement.
- Controlled Movement: Avoid swinging the weights. Lift and lower the dumbbells in a controlled manner to maximize muscle tension and avoid injury.
- Avoid Using Momentum: Do not use your body to lift the weights. Instead, rely on your arm muscles to perform the curl. This ensures muscle growth and prevents cheating.
- Neutral Grip: Ensure you maintain a neutral grip (palms facing each other) at all times. This helps target the brachialis and brachioradialis more effectively.
- Breathing Technique: Inhale as you lower the dumbbells and exhale as you lift them. Proper breathing can enhance performance and keep you focused.
- Full Range of Motion: Make sure to fully extend your arms at the bottom of the movement and fully contract at the top. This ensures complete muscle activation.
- Consistent Speed: Maintain a consistent speed while lifting and lowering the weights. This helps in building muscle endurance and strength.
- Mind-Muscle Connection: Focus on feeling your biceps and forearms working during every rep. This can enhance muscle engagement and growth.
- Avoid Overweight: Choose a weight that allows you to perform the exercise with correct form. Overloading can lead to improper execution and potential injury.
Exercise overview
Exercise ID: 00118
Description: Stand with your feet shoulder-width apart, holding a dumbbell in each hand using a neutral grip (palms facing in). Keep your elbows by your sides throughout the exercise. Exhale as you curl one dumbbell up towards your shoulder, contracting your biceps fully. Hold for two seconds and squeeze your biceps. Inhale as you slowly lower the dumbbell back to the starting position. Repeat the movement with your opposite arm. Keep alternating arms for the desired number of repetitions. Remember to breathe throughout the exercise and maintain proper form.
Average per rep (kg)*: 24.07
Average per rep (lbs)*: 53.07
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 Posture: Stand tall with your chest up and shoulders back. This will help you engage the right muscles and avoid strain on your back.
- Elbow Position: Keep your elbows close to your torso throughout the movement. This isolates the biceps and forearms, ensuring effective muscle engagement.
- Controlled Movement: Avoid swinging the weights. Lift and lower the dumbbells in a controlled manner to maximize muscle tension and avoid injury.
- Avoid Using Momentum: Do not use your body to lift the weights. Instead, rely on your arm muscles to perform the curl. This ensures muscle growth and prevents cheating.
- Neutral Grip: Ensure you maintain a neutral grip (palms facing each other) at all times. This helps target the brachialis and brachioradialis more effectively.
- Breathing Technique: Inhale as you lower the dumbbells and exhale as you lift them. Proper breathing can enhance performance and keep you focused.
- Full Range of Motion: Make sure to fully extend your arms at the bottom of the movement and fully contract at the top. This ensures complete muscle activation.
- Consistent Speed: Maintain a consistent speed while lifting and lowering the weights. This helps in building muscle endurance and strength.
- Mind-Muscle Connection: Focus on feeling your biceps and forearms working during every rep. This can enhance muscle engagement and growth.
- Avoid Overweight: Choose a weight that allows you to perform the exercise with correct form. Overloading can lead to improper execution and potential injury.
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- Skull crusher with barbell
- Arms
- Barbell
- Strength
- Sets: 3
Skull crusher with barbell
- Primary muscle group: Arms
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 3
- 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)*: 21.96
- Average per rep (lbs)*: 48.42
- *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)*: 21.96
Average per rep (lbs)*: 48.42
*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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