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Day 1: Bodybuilder Split - Chest
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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)*: 50.24
- Average per rep (lbs)*: 110.77
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Arch Your Back: Maintain a slight arch in your lower back to engage your chest muscles more effectively and protect your spine.
- Foot Placement: Firmly plant your feet on the ground. This stability allows you to generate more power throughout the lift.
- Grip Width: Use a grip that’s slightly wider than shoulder-width. A narrower grip can put more strain on your shoulders, while a very wide grip can limit your range of motion.
- Control the Bar: Slowly lower the bar to your chest, keeping it under control throughout the movement. Don’t let it bounce off your chest.
- Drive Through Your Feet: When pushing the bar back up, think about driving through your feet. This helps transfer more force into the bar.
- Safety First: Always use a spotter if you are lifting heavy weights to ensure you can lift safely.
- Breathing: Inhale as you lower the bar and exhale as you press it back up. Proper breathing can significantly affect your lifting performance.
- Wrist Position: Keep your wrists straight to avoid unnecessary strain. Your forearms should be vertical when the barbell touches your chest.
- Consistent Tempo: Maintain a steady tempo during both the eccentric (lowering) and concentric (pushing) phases to maximize muscle engagement and control.
- Warm Up: Always include a proper warm-up set and stretches to prepare your muscles and joints for the heavy lifting.
Exercise overview
Exercise ID: 00437
Description: Lie with your back on a flat bench. The bar should be on the level of your eyes. Place your feet firmly on the ground. Grasp the bar with both hands, your hands should be shoulder-width apart. Straighten your wrists when holding the barbell. Push the bar upwards until your arms are almost fully extended. Inhale as you lower the barbell to your chest. Exhale as you press the barbell back up to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 50.24
Average per rep (lbs)*: 110.77
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Arch Your Back: Maintain a slight arch in your lower back to engage your chest muscles more effectively and protect your spine.
- Foot Placement: Firmly plant your feet on the ground. This stability allows you to generate more power throughout the lift.
- Grip Width: Use a grip that’s slightly wider than shoulder-width. A narrower grip can put more strain on your shoulders, while a very wide grip can limit your range of motion.
- Control the Bar: Slowly lower the bar to your chest, keeping it under control throughout the movement. Don’t let it bounce off your chest.
- Drive Through Your Feet: When pushing the bar back up, think about driving through your feet. This helps transfer more force into the bar.
- Safety First: Always use a spotter if you are lifting heavy weights to ensure you can lift safely.
- Breathing: Inhale as you lower the bar and exhale as you press it back up. Proper breathing can significantly affect your lifting performance.
- Wrist Position: Keep your wrists straight to avoid unnecessary strain. Your forearms should be vertical when the barbell touches your chest.
- Consistent Tempo: Maintain a steady tempo during both the eccentric (lowering) and concentric (pushing) phases to maximize muscle engagement and control.
- Warm Up: Always include a proper warm-up set and stretches to prepare your muscles and joints for the heavy lifting.
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- Bench press with dumbbells (inclined)
- Chest
- Dumbbell
- Strength
- Sets: 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)*: 38.03
- Average per rep (lbs)*: 83.85
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Consistent Angles: Ensure the bench is set at a 30-degree to 45-degree angle. This helps target the upper chest while minimizing strain on the shoulders.
- Controlled Movement: Lower the dumbbells slowly and with control to maximize muscle engagement and reduce the risk of injury. Avoid letting the weights drop quickly.
- Elbow Positioning: Keep your elbows at a 45-degree angle to your body. This helps protect your shoulder joints and place more emphasis on the pectoral muscles.
- Wrist Alignment: Make sure your wrists remain straight throughout the movement, not letting them tilt backward. This will prevent unnecessary strain on your wrists.
- Breathing Technique: Exhale as you press the dumbbells upward and inhale as you lower them. Proper breathing can help maintain performance and stability.
- Range of Motion: Lower the dumbbells until they are level with your chest or slightly below. This ensures a full range of motion and better muscle recruitment.
- Spotter Availability: If you're lifting heavy weights, having a spotter can provide an added layer of safety and help you complete extra reps when you're close to failure.
- Weight Selection: Use weights that are challenging but allow you to perform the exercise with proper form. Gradually increase the weight as your strength improves.
- Focus on Upper Pecs: Imagine squeezing the upper part of your chest as you press the weights upward. This mental cue can improve muscle activation.
- Balanced Muscle Development: Ensure other parts of the chest are not neglected by incorporating different angles and variations in your chest workout routine.
- Maintain a Firm Grip: Grip the dumbbells firmly but not too tightly. A firm grip ensures stability without causing unnecessary tension in the forearms.
Exercise overview
Exercise ID: 00144
Description: Hold a dumbbell in each hand, sit on a bench inclined at a 45 degrees angle and rest one dumbbell on each knee. While you lie back on the bench, kick each dumbbell up into position resting on your chest, one at a time. Position the dumbbells to the sides of your chest and place your feet firmly on the ground. Exhale as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch above the center of your face. Inhale as you slowly lower the dumbbells back to the starting position. For an extra pump, lower the dumbbells beyond the starting position until you feel a slight stretch in your chest. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 38.03
Average per rep (lbs)*: 83.85
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Consistent Angles: Ensure the bench is set at a 30-degree to 45-degree angle. This helps target the upper chest while minimizing strain on the shoulders.
- Controlled Movement: Lower the dumbbells slowly and with control to maximize muscle engagement and reduce the risk of injury. Avoid letting the weights drop quickly.
- Elbow Positioning: Keep your elbows at a 45-degree angle to your body. This helps protect your shoulder joints and place more emphasis on the pectoral muscles.
- Wrist Alignment: Make sure your wrists remain straight throughout the movement, not letting them tilt backward. This will prevent unnecessary strain on your wrists.
- Breathing Technique: Exhale as you press the dumbbells upward and inhale as you lower them. Proper breathing can help maintain performance and stability.
- Range of Motion: Lower the dumbbells until they are level with your chest or slightly below. This ensures a full range of motion and better muscle recruitment.
- Spotter Availability: If you're lifting heavy weights, having a spotter can provide an added layer of safety and help you complete extra reps when you're close to failure.
- Weight Selection: Use weights that are challenging but allow you to perform the exercise with proper form. Gradually increase the weight as your strength improves.
- Focus on Upper Pecs: Imagine squeezing the upper part of your chest as you press the weights upward. This mental cue can improve muscle activation.
- Balanced Muscle Development: Ensure other parts of the chest are not neglected by incorporating different angles and variations in your chest workout routine.
- Maintain a Firm Grip: Grip the dumbbells firmly but not too tightly. A firm grip ensures stability without causing unnecessary tension in the forearms.
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- 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)*: 38.25
- Average per rep (lbs)*: 84.34
- 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)*: 38.25
Average per rep (lbs)*: 84.34
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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- Bench press with dumbbells (declined)
- Chest
- Dumbbell
- Strength
- Sets: 3
Bench press with dumbbells (declined)
- Primary muscle group: Chest
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 3
- Description: Hold a dumbbell in each hand, sit on a declined flat bench 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)*: 24.32
- Average per rep (lbs)*: 53.61
- 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
- Optimal Grip: Ensure your grip is firm but not overly tight. This helps in maintaining control of the dumbbells without causing unnecessary tension in your forearms.
- Controlled Movement: Lower the dumbbells slowly to maximize muscle engagement. Don't drop the weights; control their path to avoid injury and get the most out of each rep.
- Elbow Positioning: Keep your elbows at a 45-degree angle to your torso. This helps protect your shoulders and maximizes chest activation.
- Full Range of Motion: Focus on achieving a full range of motion to engage the pectoral muscles completely. Touch the dumbbells lightly to the outer chest before pushing back up.
- Stable Core: Keep your core engaged throughout the exercise. This stabilizes your body and helps in maintaining proper form.
- Breathing Technique: Exhale as you press the dumbbells upwards and inhale as you lower them. Proper breathing helps in maintaining rhythm and preventing undue pressure on your respiratory system.
- Spotter: If you're going heavy, consider having a spotter to help with the initial lift-off and to ensure safety during the exercise.
- Bench Angle: Make sure the decline angle is set at around 15-30 degrees. Too steep of a decline can shift the emphasis away from the lower pecs and put unnecessary strain on your shoulders.
- Foot Position: Secure your feet under the foot pads if available. This helps in maintaining stability and balance throughout the exercise.
- Warm-Up: Warm up properly before performing the decline dumbbell bench press. This prepares your muscles and joints for the workout and helps prevent injuries.
- Progression: Gradually increase the weight as you become more comfortable and stronger with the exercise. This will help promote continuous muscle growth and strength gains.
Exercise overview
Exercise ID: 00078
Description: Hold a dumbbell in each hand, sit on a declined flat bench 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)*: 24.32
Average per rep (lbs)*: 53.61
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
- Optimal Grip: Ensure your grip is firm but not overly tight. This helps in maintaining control of the dumbbells without causing unnecessary tension in your forearms.
- Controlled Movement: Lower the dumbbells slowly to maximize muscle engagement. Don't drop the weights; control their path to avoid injury and get the most out of each rep.
- Elbow Positioning: Keep your elbows at a 45-degree angle to your torso. This helps protect your shoulders and maximizes chest activation.
- Full Range of Motion: Focus on achieving a full range of motion to engage the pectoral muscles completely. Touch the dumbbells lightly to the outer chest before pushing back up.
- Stable Core: Keep your core engaged throughout the exercise. This stabilizes your body and helps in maintaining proper form.
- Breathing Technique: Exhale as you press the dumbbells upwards and inhale as you lower them. Proper breathing helps in maintaining rhythm and preventing undue pressure on your respiratory system.
- Spotter: If you're going heavy, consider having a spotter to help with the initial lift-off and to ensure safety during the exercise.
- Bench Angle: Make sure the decline angle is set at around 15-30 degrees. Too steep of a decline can shift the emphasis away from the lower pecs and put unnecessary strain on your shoulders.
- Foot Position: Secure your feet under the foot pads if available. This helps in maintaining stability and balance throughout the exercise.
- Warm-Up: Warm up properly before performing the decline dumbbell bench press. This prepares your muscles and joints for the workout and helps prevent injuries.
- Progression: Gradually increase the weight as you become more comfortable and stronger with the exercise. This will help promote continuous muscle growth and strength gains.
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- Push up
- Chest
- Bodyweight
- Strength
- Sets: 3
Push up
- Primary muscle group: Chest
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 3
- Description: Rest your knees, feet and hands on a gym mat. Extend your feet backward and straighten your whole body so that only your toes and your hands touch the ground. Your hands should be a little bit more than shoulder width apart. Keep your body straight and your elbows slightly tucked in. This is your starting position. Inhale as you lower your chest to the floor by bending your elbows. Then reverse the movement and go back to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average reps per set*: 15.0
- *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
- Position your hands slightly wider than shoulder-width apart for better stability and muscle engagement.
- Maintain a straight line from your head to your heels. Avoid sagging your hips or sticking your buttocks up in the air.
- Engage your core muscles throughout the movement to protect your back and improve strength.
- Keep your elbows tucked closer to your body, forming an angle of about 45 degrees. This reduces stress on the shoulders and activates the chest muscles more effectively.
- Inhale as you lower your body towards the ground and exhale as you push back up. This helps maintain a consistent rhythm and improves oxygen flow.
- Lower your body until your chest nearly touches the ground to maximize muscle activation and ensure a full range of motion.
- Perform push-ups in a controlled manner, focusing on the quality of each rep rather than speed. This enhances muscle engagement and reduces the risk of injury.
- If you're a beginner, start with modified push-ups on your knees or incline push-ups using a bench or elevated surface.
- For advanced variations, try diamond push-ups, decline push-ups, or one-handed push-ups to add challenges and target different muscle groups.
- Always include a proper warm-up before starting your push-up routine and cool down with stretches afterward. This prevents injury and aids in muscle recovery.
- Consistency is key. Incorporate push-ups into your regular workout routine, gradually increasing the number of reps and sets as you build strength.
Exercise overview
Exercise ID: 00270
Description: Rest your knees, feet and hands on a gym mat. Extend your feet backward and straighten your whole body so that only your toes and your hands touch the ground. Your hands should be a little bit more than shoulder width apart. Keep your body straight and your elbows slightly tucked in. This is your starting position. Inhale as you lower your chest to the floor by bending your elbows. Then reverse the movement and go back to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average reps per set*: 15.0
*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
- Position your hands slightly wider than shoulder-width apart for better stability and muscle engagement.
- Maintain a straight line from your head to your heels. Avoid sagging your hips or sticking your buttocks up in the air.
- Engage your core muscles throughout the movement to protect your back and improve strength.
- Keep your elbows tucked closer to your body, forming an angle of about 45 degrees. This reduces stress on the shoulders and activates the chest muscles more effectively.
- Inhale as you lower your body towards the ground and exhale as you push back up. This helps maintain a consistent rhythm and improves oxygen flow.
- Lower your body until your chest nearly touches the ground to maximize muscle activation and ensure a full range of motion.
- Perform push-ups in a controlled manner, focusing on the quality of each rep rather than speed. This enhances muscle engagement and reduces the risk of injury.
- If you're a beginner, start with modified push-ups on your knees or incline push-ups using a bench or elevated surface.
- For advanced variations, try diamond push-ups, decline push-ups, or one-handed push-ups to add challenges and target different muscle groups.
- Always include a proper warm-up before starting your push-up routine and cool down with stretches afterward. This prevents injury and aids in muscle recovery.
- Consistency is key. Incorporate push-ups into your regular workout routine, gradually increasing the number of reps and sets as you build strength.
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Day 2: Bodybuilder Split - Legs
OPEN IN APP-
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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)*: 55.84
- Average per rep (lbs)*: 123.10
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Warm-Up Thoroughly: Always start with a comprehensive warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio to get your blood flowing.
- Head Position: Keep your head facing forward and eyes fixed on a point in front of you. This helps maintain balance and keeps your spine aligned.
- Chest Up: Ensure your chest is up and your back is neutral throughout the movement. Avoid rounding your back to prevent spinal injuries.
- Hips and Knees: Your hips should move back and down, with your knees tracking over your toes, not caving inward.
- Grip Width: Hold the barbell with a grip that is slightly wider than shoulder-width.
- Bar Placement: Place the barbell securely on the trapezius muscles (high-bar squat) or the rear deltoids (low-bar squat).
- Foot Placement: Position your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward.
- Inhale: Take a deep breath in before descending.
- Exhale: Breathe out as you press back up to the starting position. Effective breathing stabilizes your core and provides power for the lift.
- Depth of Squat: Aim to lower yourself until your thighs are parallel to the ground or slightly below, depending on your flexibility and strength. Perfect your form before attempting deeper squats.
- Core Engagement: Keep your core muscles engaged throughout the movement to provide stability and protect your lower back.
- Progress Gradually: Start with lighter weights to perfect your form before gradually increasing the load. Prioritize technique over heavy lifting to avoid injuries.
- Use Safety Measures: If you’re lifting heavy, ensure you use a squat rack with safety bars set at an appropriate height. Don’t hesitate to ask for a spotter if needed.
- Mind-Muscle Connection: Focus on the muscles you are working, particularly the quadriceps, hamstrings, and glutes. This increases activation and effectiveness of the exercise.
Exercise overview
Exercise ID: 00441
Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart. Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards. Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle. Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this. Exhale as you push your body back up to the starting position, still keeping your torso upright. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 55.84
Average per rep (lbs)*: 123.10
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Warm-Up Thoroughly: Always start with a comprehensive warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio to get your blood flowing.
- Head Position: Keep your head facing forward and eyes fixed on a point in front of you. This helps maintain balance and keeps your spine aligned.
- Chest Up: Ensure your chest is up and your back is neutral throughout the movement. Avoid rounding your back to prevent spinal injuries.
- Hips and Knees: Your hips should move back and down, with your knees tracking over your toes, not caving inward.
- Grip Width: Hold the barbell with a grip that is slightly wider than shoulder-width.
- Bar Placement: Place the barbell securely on the trapezius muscles (high-bar squat) or the rear deltoids (low-bar squat).
- Foot Placement: Position your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward.
- Inhale: Take a deep breath in before descending.
- Exhale: Breathe out as you press back up to the starting position. Effective breathing stabilizes your core and provides power for the lift.
- Depth of Squat: Aim to lower yourself until your thighs are parallel to the ground or slightly below, depending on your flexibility and strength. Perfect your form before attempting deeper squats.
- Core Engagement: Keep your core muscles engaged throughout the movement to provide stability and protect your lower back.
- Progress Gradually: Start with lighter weights to perfect your form before gradually increasing the load. Prioritize technique over heavy lifting to avoid injuries.
- Use Safety Measures: If you’re lifting heavy, ensure you use a squat rack with safety bars set at an appropriate height. Don’t hesitate to ask for a spotter if needed.
- Mind-Muscle Connection: Focus on the muscles you are working, particularly the quadriceps, hamstrings, and glutes. This increases activation and effectiveness of the exercise.
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- 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)*: 102.84
- Average per rep (lbs)*: 226.72
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Foot Placement: Vary your foot placement to target different parts of your legs. A higher foot position emphasizes the glutes and hamstrings, while a lower position targets the quadriceps more.
- Controlled Movements: Control the tempo of your reps-avoid rapid, jerky motions. Slow and controlled movements ensure maximum muscle engagement and minimize injury risk.
- Maintain Proper Form: Keep your back flat against the seat and ensure that your knees stay in line with your feet. This helps in avoiding undue stress on your joints.
- Do Not Lock Knees: Avoid locking your knees at the top of the movement. This keeps tension on the muscles and reduces the risk of knee injury.
- Adjust the Sled: Ensure the angle of the sled suits your height and flexibility to maintain a comfortable and effective range of motion.
- Vary Rep Ranges: Change your rep ranges and weights periodically to challenge your muscles in different ways and avoid plateaus.
- Use Proper Breathing Techniques: Inhale as you lower the weight towards you, and exhale as you press it away. Proper breathing aids in maintaining form and maximizing effort.
- Warm-Up: Always warm up your legs with light cardio or dynamic stretches to prepare your muscles and joints for the heavier load.
- Monitor Knee Tracking: Pay attention to the tracking of your knees. They should move straight up and down without collapsing inward to prevent strain.
- Range of Motion: Ensure full range of motion without allowing your lower back to lift off the seat. This maximizes muscle engagement while maintaining safety.
Exercise overview
Exercise ID: 00150
Description: Sit in the leg press machine with your back firmly against the back support. Place your feet hip-width apart on the platform. Release the safety bars and hold onto the side handles for support. Extend your legs without locking your knees, creating a 90-degree angle between your torso and legs. Inhale and bend your legs, lowering the platform until your knees are almost fully flexed. Drive with your heels and press the platform back up to the starting position while exhaling. Repeat the exercise for desired number of repetitions. After finishing, lock the safety bars to prevent the platform from sliding down.
Average per rep (kg)*: 102.84
Average per rep (lbs)*: 226.72
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Foot Placement: Vary your foot placement to target different parts of your legs. A higher foot position emphasizes the glutes and hamstrings, while a lower position targets the quadriceps more.
- Controlled Movements: Control the tempo of your reps-avoid rapid, jerky motions. Slow and controlled movements ensure maximum muscle engagement and minimize injury risk.
- Maintain Proper Form: Keep your back flat against the seat and ensure that your knees stay in line with your feet. This helps in avoiding undue stress on your joints.
- Do Not Lock Knees: Avoid locking your knees at the top of the movement. This keeps tension on the muscles and reduces the risk of knee injury.
- Adjust the Sled: Ensure the angle of the sled suits your height and flexibility to maintain a comfortable and effective range of motion.
- Vary Rep Ranges: Change your rep ranges and weights periodically to challenge your muscles in different ways and avoid plateaus.
- Use Proper Breathing Techniques: Inhale as you lower the weight towards you, and exhale as you press it away. Proper breathing aids in maintaining form and maximizing effort.
- Warm-Up: Always warm up your legs with light cardio or dynamic stretches to prepare your muscles and joints for the heavier load.
- Monitor Knee Tracking: Pay attention to the tracking of your knees. They should move straight up and down without collapsing inward to prevent strain.
- Range of Motion: Ensure full range of motion without allowing your lower back to lift off the seat. This maximizes muscle engagement while maintaining safety.
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- Leg extension on machine
- Legs
- Machine
- Strength
- Sets: 3
Leg extension on machine
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 3
- Description: Sit on the leg extension machine. Adjust the weight. The backs of your thighs should fully rest on the seat and your back should be fully supported by the back rest. Lock your feet under the foot pads of the lever with the pads resting slightly above your ankles. Grasp the side handles for support. Exhale as you lift the foot pad forward and upward until your legs are fully extended. Hold there for one second and then inhale as you 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)*: 48.28
- Average per rep (lbs)*: 106.45
- *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
- Make sure the machine is properly adjusted to fit your body. The axis of rotation of the machine should align with your knee joint to avoid unnecessary strain.
- Keep your back firmly against the seat and avoid arching it.
- Grip the handles to stabilize your upper body and prevent leveraging off the machine.
- Lift the weight in a controlled manner, focusing on contracting your quadriceps as you extend your legs.
- Avoid using momentum to lift the weight; this diminishes the effectiveness of the exercise and can lead to injury.
- Slightly pointing your toes outward can help target different areas of the quadriceps.
- Experiment with toe positioning to find what works best for your goals and comfort.
- Fully extend your legs without locking your knees to maintain tension in your muscles and protect your joints.
- Lower the weight back in a controlled manner, ensuring a full range of motion.
- Exhale as you extend your legs.
- Inhale as you lower the weight back to the starting position.
- Start with a lighter weight to master your form before increasing the load.
- Progressive overload is key, but always prioritize proper form over lifting heavier weights.
- Aim for moderate to higher reps (10-15) to effectively target your quads while avoiding excessive knee stress.
- Include 3-4 sets in your leg workout for balanced development.
- Do not hyperextend your legs at the end of the movement to maintain knee health.
- Always stop just before full lockout.
- Make the leg extension a regular part of your leg day routine to steadily build quad strength and improve muscle definition.
- Superset for Variation: Combine leg extensions with compound movements like squats or lunges to fully fatigue the muscles and increase the intensity of your workout.
Exercise overview
Exercise ID: 00201
Description: Sit on the leg extension machine. Adjust the weight. The backs of your thighs should fully rest on the seat and your back should be fully supported by the back rest. Lock your feet under the foot pads of the lever with the pads resting slightly above your ankles. Grasp the side handles for support. Exhale as you lift the foot pad forward and upward until your legs are fully extended. Hold there for one second and then inhale as you 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)*: 48.28
Average per rep (lbs)*: 106.45
*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
- Make sure the machine is properly adjusted to fit your body. The axis of rotation of the machine should align with your knee joint to avoid unnecessary strain.
- Keep your back firmly against the seat and avoid arching it.
- Grip the handles to stabilize your upper body and prevent leveraging off the machine.
- Lift the weight in a controlled manner, focusing on contracting your quadriceps as you extend your legs.
- Avoid using momentum to lift the weight; this diminishes the effectiveness of the exercise and can lead to injury.
- Slightly pointing your toes outward can help target different areas of the quadriceps.
- Experiment with toe positioning to find what works best for your goals and comfort.
- Fully extend your legs without locking your knees to maintain tension in your muscles and protect your joints.
- Lower the weight back in a controlled manner, ensuring a full range of motion.
- Exhale as you extend your legs.
- Inhale as you lower the weight back to the starting position.
- Start with a lighter weight to master your form before increasing the load.
- Progressive overload is key, but always prioritize proper form over lifting heavier weights.
- Aim for moderate to higher reps (10-15) to effectively target your quads while avoiding excessive knee stress.
- Include 3-4 sets in your leg workout for balanced development.
- Do not hyperextend your legs at the end of the movement to maintain knee health.
- Always stop just before full lockout.
- Make the leg extension a regular part of your leg day routine to steadily build quad strength and improve muscle definition.
- Superset for Variation: Combine leg extensions with compound movements like squats or lunges to fully fatigue the muscles and increase the intensity of your workout.
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- Leg curl on machine (seated)
- Legs
- Machine
- Strength
- Sets: 3
Leg curl on machine (seated)
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 3
- Description: Adjust the Machine: Ensure the machine’s pads are set up so they sit comfortably against your lower back when seated. Position Your Legs: Place your legs on the padded lever so it rests just below your calf muscles. Secure the Lap Pad: Adjust the lap pad so it sits securely on your thighs, just above the knees. Lift and Grip: Straighten your legs out in front of you and grasp the side handles of the machine. Execute the Movement: Pull the padded lever down and back towards you using your legs as far as you can. Hold and Return: Hold the position for a second, then slowly return the lever back to the starting position. Repeat the movement in a controlled manner for your desired number of repetitions.
- Average per rep (kg)*: 40.06
- Average per rep (lbs)*: 88.31
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Ensure the pad is adjusted to rest comfortably against the back of your lower legs just above the ankles. This helps in maximizing the range of motion.
- Breathe out as you curl the weight towards you and breathe in as you slowly return to the starting position. Controlled breathing can enhance your focus and performance.
- Perform each repetition through a full range of motion to effectively target your hamstrings. Avoid partial reps to prevent muscle imbalances.
- Control both the lifting (concentric phase) and lowering (eccentric phase) of the weight. A slower eccentric phase can enhance muscle growth by increasing time under tension.
- Use controlled movements to avoid swinging or using momentum. This ensures the hamstrings are doing the work and reduces the risk of injury.
- Focus on feeling your hamstrings work during the exercise. Visualizing the muscle contraction can enhance engagement and effectiveness.
- Maintain a flat back against the seat. This helps isolate the hamstrings better and provides stability throughout the exercise.
- Frequently monitor your form in the mirror or ask for feedback to ensure you’re performing the exercise correctly. Poor form can lead to reduced effectiveness and potential injuries.
- Start with a weight you can control and gradually increase as you gain strength. Overloading too quickly can compromise your form.
- Incorporate hamstring stretches post-workout to maintain flexibility and reduce muscle tightness.
Exercise overview
Exercise ID: 00198
Description: Adjust the Machine: Ensure the machine’s pads are set up so they sit comfortably against your lower back when seated. Position Your Legs: Place your legs on the padded lever so it rests just below your calf muscles. Secure the Lap Pad: Adjust the lap pad so it sits securely on your thighs, just above the knees. Lift and Grip: Straighten your legs out in front of you and grasp the side handles of the machine. Execute the Movement: Pull the padded lever down and back towards you using your legs as far as you can. Hold and Return: Hold the position for a second, then slowly return the lever back to the starting position. Repeat the movement in a controlled manner for your desired number of repetitions.
Average per rep (kg)*: 40.06
Average per rep (lbs)*: 88.31
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Ensure the pad is adjusted to rest comfortably against the back of your lower legs just above the ankles. This helps in maximizing the range of motion.
- Breathe out as you curl the weight towards you and breathe in as you slowly return to the starting position. Controlled breathing can enhance your focus and performance.
- Perform each repetition through a full range of motion to effectively target your hamstrings. Avoid partial reps to prevent muscle imbalances.
- Control both the lifting (concentric phase) and lowering (eccentric phase) of the weight. A slower eccentric phase can enhance muscle growth by increasing time under tension.
- Use controlled movements to avoid swinging or using momentum. This ensures the hamstrings are doing the work and reduces the risk of injury.
- Focus on feeling your hamstrings work during the exercise. Visualizing the muscle contraction can enhance engagement and effectiveness.
- Maintain a flat back against the seat. This helps isolate the hamstrings better and provides stability throughout the exercise.
- Frequently monitor your form in the mirror or ask for feedback to ensure you’re performing the exercise correctly. Poor form can lead to reduced effectiveness and potential injuries.
- Start with a weight you can control and gradually increase as you gain strength. Overloading too quickly can compromise your form.
- Incorporate hamstring stretches post-workout to maintain flexibility and reduce muscle tightness.
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- Standing calf raise on Smith machine
- Legs
- Machine
- Strength
- Sets: 3
Standing calf raise on Smith machine
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 3
- Description: Setup: Place a block or weight plate below the bar on the Smith machine to stand on. Adjust the bar to match your height. Load the bar with the desired weight. Positioning: Step onto the plate with the balls of your feet. Position the bar on the back of your shoulders and grip it with both hands facing forward. Starting Position: Rotate the bar to unrack it. This is your starting position. Execution: Raise your heels as high as possible by pushing off the balls of your feet. Flex your calves at the top of the movement. Keep your knees extended throughout. Contraction & Descent: Hold the top position for a second. Slowly lower your heels back to the starting position while breathing in. Repetitions: Repeat the movement for the recommended amount of repetitions.
- Average per rep (kg)*: 36.29
- Average per rep (lbs)*: 80.01
- *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
- Proper Foot Positioning: Ensure that your toes are pointed forward and your heels are slightly hanging off the edge of the platform. This maximizes the range of motion and engages the calf muscles fully.
- Controlled Movements: Focus on a slow and controlled tempo. Avoid bouncing or using momentum to lift the weight. This ensures that your calf muscles are doing the work and reduces the risk of injury.
- Full Range of Motion: Lower your heels as far as comfortably possible before raising them. A complete range of motion will help in fully engaging and stretching the calf muscles.
- Engage Core Muscles: Keep your core tight and engaged throughout the movement to maintain stability and balance. This also helps in preventing any strain on your lower back.
- Avoid Locking Knees: Keep a slight bend in your knees throughout the exercise. Locking your knees can transfer stress to the joints rather than focusing on the calf muscles.
- Use Appropriate Weight: Start with a lighter weight to master the form before progressing to heavier weights. Using too much weight can compromise your form and increase the risk of injury.
- Breathing Technique: Inhale as you lower your heels and exhale as you raise them. Proper breathing helps in maintaining rhythm and control during the exercise.
- Foot Stance Variations: Experiment with different foot stances – try toes pointing slightly inward or outward – to target different areas of the calf muscles for more comprehensive development.
- Progress Gradually: Gradually increase the weight over time as your strength improves. Overloading too quickly can lead to injury and hamper your progress.
- Listen to Your Body: If you experience any discomfort or pain (other than typical muscle fatigue), stop immediately and reassess your form or consult a professional. Calf strains are common if the exercise is performed incorrectly.
Exercise overview
Exercise ID: 00367
Description: Setup: Place a block or weight plate below the bar on the Smith machine to stand on. Adjust the bar to match your height. Load the bar with the desired weight. Positioning: Step onto the plate with the balls of your feet. Position the bar on the back of your shoulders and grip it with both hands facing forward. Starting Position: Rotate the bar to unrack it. This is your starting position. Execution: Raise your heels as high as possible by pushing off the balls of your feet. Flex your calves at the top of the movement. Keep your knees extended throughout. Contraction & Descent: Hold the top position for a second. Slowly lower your heels back to the starting position while breathing in. Repetitions: Repeat the movement for the recommended amount of repetitions.
Average per rep (kg)*: 36.29
Average per rep (lbs)*: 80.01
*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
- Proper Foot Positioning: Ensure that your toes are pointed forward and your heels are slightly hanging off the edge of the platform. This maximizes the range of motion and engages the calf muscles fully.
- Controlled Movements: Focus on a slow and controlled tempo. Avoid bouncing or using momentum to lift the weight. This ensures that your calf muscles are doing the work and reduces the risk of injury.
- Full Range of Motion: Lower your heels as far as comfortably possible before raising them. A complete range of motion will help in fully engaging and stretching the calf muscles.
- Engage Core Muscles: Keep your core tight and engaged throughout the movement to maintain stability and balance. This also helps in preventing any strain on your lower back.
- Avoid Locking Knees: Keep a slight bend in your knees throughout the exercise. Locking your knees can transfer stress to the joints rather than focusing on the calf muscles.
- Use Appropriate Weight: Start with a lighter weight to master the form before progressing to heavier weights. Using too much weight can compromise your form and increase the risk of injury.
- Breathing Technique: Inhale as you lower your heels and exhale as you raise them. Proper breathing helps in maintaining rhythm and control during the exercise.
- Foot Stance Variations: Experiment with different foot stances – try toes pointing slightly inward or outward – to target different areas of the calf muscles for more comprehensive development.
- Progress Gradually: Gradually increase the weight over time as your strength improves. Overloading too quickly can lead to injury and hamper your progress.
- Listen to Your Body: If you experience any discomfort or pain (other than typical muscle fatigue), stop immediately and reassess your form or consult a professional. Calf strains are common if the exercise is performed incorrectly.
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Day 3: Bodybuilder Split - Back
OPEN IN APP-
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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)*: 61.78
- Average per rep (lbs)*: 136.21
- *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)*: 61.78
Average per rep (lbs)*: 136.21
*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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- 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)*: 50.05
- Average per rep (lbs)*: 110.35
- *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)*: 50.05
Average per rep (lbs)*: 110.35
*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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- Lat pull down (wide grip)
- Back
- Cable
- Strength
- Sets: 3
Lat pull down (wide grip)
- Primary muscle group: Back
- Exercise type: Cable
- Exercise goal: Strength
- Sets: 3
- Description: Choose a weight that you are comfortable with and sit on the lat pull-down machine. Adjust the machine so that your thighs fit under the supports. Grasp the bar with an overhand grip, with your hands more than shoulder-width apart. Exhale as you slowly pull the bar down towards your upper chest. Focus on squeezing your shoulder blades together and hold for a count of two. Inhale as you slowly return the bar to the starting position, keeping your movements controlled. Repeat this motion for the recommended number of repetitions, keeping proper form and technique throughout the exercise.
- Average per rep (kg)*: 45.10
- Average per rep (lbs)*: 99.42
- *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 Control: Ensure your grip is wide enough to activate your lats effectively but not so wide that it strains your shoulders. A wider grip typically targets the upper part of the lats more intensely.
- Elbow Position: As you pull down, focus on bringing your elbows down and back. Avoid letting them flare out to maintain tension on your lats.
- Mind-Muscle Connection: Concentrate on contracting your lats as you pull the bar down. This can help enhance muscle activation and growth.
- Torso Angle: Keep a slight rearward lean of about 30 degrees to emphasize the lats, but avoid swinging your torso, which can lead to injury and reduce exercise effectiveness.
- Controlled Movements: Prioritize a slow, controlled descent to the starting position to maximize muscle tension and control.
- Avoid Full Extension: Do not fully extend your arms at the top of the movement to keep constant tension on the lats.
- Breathing: Inhale as you let the bar rise and exhale as you pull the bar down. Proper breathing can help maintain core stability and improve performance.
- Scapular Movement: Ensure your shoulder blades retract and depress as you pull down. This scapular movement is crucial for proper lat engagement and can help prevent shoulder injuries.
- Warm Up: Warm up your shoulder and upper back muscles with dynamic stretches or lighter weight sets to prepare your body for the exercise and reduce the risk of injury.
- Avoid Overloading: Ensure the weight allows for full range of motion and proper form. Using too much weight can lead to poor technique and potential injury.
Exercise overview
Exercise ID: 00184
Description: Choose a weight that you are comfortable with and sit on the lat pull-down machine. Adjust the machine so that your thighs fit under the supports. Grasp the bar with an overhand grip, with your hands more than shoulder-width apart. Exhale as you slowly pull the bar down towards your upper chest. Focus on squeezing your shoulder blades together and hold for a count of two. Inhale as you slowly return the bar to the starting position, keeping your movements controlled. Repeat this motion for the recommended number of repetitions, keeping proper form and technique throughout the exercise.
Average per rep (kg)*: 45.10
Average per rep (lbs)*: 99.42
*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 Control: Ensure your grip is wide enough to activate your lats effectively but not so wide that it strains your shoulders. A wider grip typically targets the upper part of the lats more intensely.
- Elbow Position: As you pull down, focus on bringing your elbows down and back. Avoid letting them flare out to maintain tension on your lats.
- Mind-Muscle Connection: Concentrate on contracting your lats as you pull the bar down. This can help enhance muscle activation and growth.
- Torso Angle: Keep a slight rearward lean of about 30 degrees to emphasize the lats, but avoid swinging your torso, which can lead to injury and reduce exercise effectiveness.
- Controlled Movements: Prioritize a slow, controlled descent to the starting position to maximize muscle tension and control.
- Avoid Full Extension: Do not fully extend your arms at the top of the movement to keep constant tension on the lats.
- Breathing: Inhale as you let the bar rise and exhale as you pull the bar down. Proper breathing can help maintain core stability and improve performance.
- Scapular Movement: Ensure your shoulder blades retract and depress as you pull down. This scapular movement is crucial for proper lat engagement and can help prevent shoulder injuries.
- Warm Up: Warm up your shoulder and upper back muscles with dynamic stretches or lighter weight sets to prepare your body for the exercise and reduce the risk of injury.
- Avoid Overloading: Ensure the weight allows for full range of motion and proper form. Using too much weight can lead to poor technique and potential injury.
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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)*: 42.95
- Average per rep (lbs)*: 94.68
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain a Strong Core: Keep your abdominal muscles engaged throughout the exercise to support your lower back.
- Neutral Spine: Ensure your spine stays neutral, avoiding any rounding or arching to prevent strain on your back.
- Proper Angle: Bend at your hips so your torso is at about a 45-degree angle to the floor, and keep this angle consistent throughout the movement.
- Grip Width: Use a shoulder-width grip for better control and engagement of the back muscles.
- Elbow Position: Keep your elbows close to your body as you row the weight upwards, and squeeze your shoulder blades together at the top of the movement.
- Control the Movement: Avoid using momentum by swinging the bar; move the barbell in a controlled manner, both on the lift and as you lower it back down.
- Foot Placement: Position your feet about shoulder-width apart for a stable base.
- Breath Control: Inhale as you lower the bar and exhale as you row it towards your abdomen.
- Focus on Muscle Engagement: Mindfully focus on engaging your back muscles rather than simply lifting the weight.
- Use Appropriate Weight: Start with a weight that allows you to perform the exercise with proper form before progressing to heavier weights.
Exercise overview
Exercise ID: 00026
Description: Stand over a barbell, the bar should line up with your toes. Bend your hips and your knees and grasp the barbell with both hands a little wider than shoulder-width apart. Your back should be straight and your spine should form one line with your head. Flex your core muscles and exhale as you pull the barbell up to your waist or stomach using your arms and the strength of your back and core. Hold for a count of two and squeeze your back. Inhale and lower the barbell in a controlled manner until it nearly touches the floor. Keep your core flexed and your back straight. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. On completion of your last rep, lower the barbell to the floor.
Average per rep (kg)*: 42.95
Average per rep (lbs)*: 94.68
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain a Strong Core: Keep your abdominal muscles engaged throughout the exercise to support your lower back.
- Neutral Spine: Ensure your spine stays neutral, avoiding any rounding or arching to prevent strain on your back.
- Proper Angle: Bend at your hips so your torso is at about a 45-degree angle to the floor, and keep this angle consistent throughout the movement.
- Grip Width: Use a shoulder-width grip for better control and engagement of the back muscles.
- Elbow Position: Keep your elbows close to your body as you row the weight upwards, and squeeze your shoulder blades together at the top of the movement.
- Control the Movement: Avoid using momentum by swinging the bar; move the barbell in a controlled manner, both on the lift and as you lower it back down.
- Foot Placement: Position your feet about shoulder-width apart for a stable base.
- Breath Control: Inhale as you lower the bar and exhale as you row it towards your abdomen.
- Focus on Muscle Engagement: Mindfully focus on engaging your back muscles rather than simply lifting the weight.
- Use Appropriate Weight: Start with a weight that allows you to perform the exercise with proper form before progressing to heavier weights.
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- Hyperextension with plate
- Back
- Plate
- Strength
- Sets: 3
Hyperextension with plate
- Primary muscle group: Back
- Exercise type: Plate
- Exercise goal: Strength
- Sets: 3
- Description: Setup: Lie face down on a hyperextension bench. Secure your ankles under the footpads. Adjust Pad: Adjust the upper pad so that your upper thighs lie flat across it, leaving enough room to bend at the waist freely. Body Position: Keep your body straight and hold a weight plate in front of you. Bend Forward: Slowly bend forward at the waist, keeping your back flat. Go as far as you can without rounding your back, feeling a stretch in your hamstrings. Return to Start: Slowly raise your torso back to the starting position. Repeat: Follow your training plan, repeating the exercise for the prescribed number of repetitions.
- Average per rep (kg)*: 18.93
- Average per rep (lbs)*: 41.74
- *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
- Start with a Light Plate: If you're new to this exercise, start with a lighter plate to ensure that your form is correct before increasing the weight.
- Engage Your Core: Keep your core muscles engaged throughout the movement. This helps stabilize your spine and prevents unnecessary strain on your lower back.
- Controlled Movements: Focus on slow and controlled movements. Avoid using momentum to lift the weight as this reduces the effectiveness of the exercise and increases the risk of injury.
- Proper Breathing: Breathe out as you lift the plate and breathe in as you lower it. Proper breathing techniques can help maintain stability and improve performance.
- Keep it Smooth: Avoid jerky movements when lifting or lowering the plate. Smooth movements will help you target the right muscle groups.
- Monitor Your Range of Motion: Only extend your back as far as is comfortable for you. Overextension can lead to back strain or injury.
- Focus on Muscle Engagement: Concentrate on squeezing your glutes and lower back muscles at the top of the movement. This will maximize muscle activation and benefit.
- Padding for Comfort: If the bench or hyperextension machine is uncomfortable, consider using a towel or padding to support your hips.
- Mind Your Neck: Keep your neck in a neutral position throughout the exercise. Avoid craning your neck upwards as this can strain the cervical spine.
- Warm-Up and Cool Down: Always ensure a proper warm-up before starting the exercise and a cool-down stretch routine afterward to prevent injuries and muscle soreness.
Exercise overview
Exercise ID: 00349
Description: Setup: Lie face down on a hyperextension bench. Secure your ankles under the footpads. Adjust Pad: Adjust the upper pad so that your upper thighs lie flat across it, leaving enough room to bend at the waist freely. Body Position: Keep your body straight and hold a weight plate in front of you. Bend Forward: Slowly bend forward at the waist, keeping your back flat. Go as far as you can without rounding your back, feeling a stretch in your hamstrings. Return to Start: Slowly raise your torso back to the starting position. Repeat: Follow your training plan, repeating the exercise for the prescribed number of repetitions.
Average per rep (kg)*: 18.93
Average per rep (lbs)*: 41.74
*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
- Start with a Light Plate: If you're new to this exercise, start with a lighter plate to ensure that your form is correct before increasing the weight.
- Engage Your Core: Keep your core muscles engaged throughout the movement. This helps stabilize your spine and prevents unnecessary strain on your lower back.
- Controlled Movements: Focus on slow and controlled movements. Avoid using momentum to lift the weight as this reduces the effectiveness of the exercise and increases the risk of injury.
- Proper Breathing: Breathe out as you lift the plate and breathe in as you lower it. Proper breathing techniques can help maintain stability and improve performance.
- Keep it Smooth: Avoid jerky movements when lifting or lowering the plate. Smooth movements will help you target the right muscle groups.
- Monitor Your Range of Motion: Only extend your back as far as is comfortable for you. Overextension can lead to back strain or injury.
- Focus on Muscle Engagement: Concentrate on squeezing your glutes and lower back muscles at the top of the movement. This will maximize muscle activation and benefit.
- Padding for Comfort: If the bench or hyperextension machine is uncomfortable, consider using a towel or padding to support your hips.
- Mind Your Neck: Keep your neck in a neutral position throughout the exercise. Avoid craning your neck upwards as this can strain the cervical spine.
- Warm-Up and Cool Down: Always ensure a proper warm-up before starting the exercise and a cool-down stretch routine afterward to prevent injuries and muscle soreness.
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- Pull up front
- Back
- Bodyweight
- Strength
- Sets: 3
Pull up front
- Primary muscle group: Back
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 3
- Description: Grasp the bar with a slightly wider than shoulder-width pronated grip. Hang with your arms and shoulders fully stretched. Your feet must not touch the ground. Exhale as you pull your whole body up until your chin rises above the bar. Hold for one second. Inhale as you lower your body until your arms and shoulders are fully stretched and you have reached your starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average reps per set*: 7.0
- *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: Keep your core tight and engaged throughout the exercise to maintain stability and improve form.
- Full Range of Motion: Aim to bring your chin above the bar and lower yourself until your arms are fully extended. This ensures that you are working your muscles through their entire range.
- Controlled Movements: Avoid swinging or using momentum. Focus on smooth, controlled movements to maximize engagement of your back and arm muscles.
- Grip Width: Experiment with different grip widths to target various parts of your back. A wider grip places more emphasis on your lats, while a narrower grip can engage your biceps more.
- Breath Control: Exhale as you pull yourself up and inhale as you lower yourself. Proper breathing can help you maintain rhythm and reduce fatigue.
- Progressive Overload: Increase difficulty gradually. Once you can perform multiple pull-ups with good form, add weight using a dip belt or weighted vest to continue challenging your muscles.
- Warm-Up Properly: Engage in a thorough warm-up that includes shoulder mobility exercises to prepare your joints and muscles for the workout.
- Use Assisted Variations: If you are unable to perform bodyweight pull-ups, use resistance bands or an assisted pull-up machine to build strength progressively.
- Focus on Muscle Activation: Concentrate on using your back muscles, not just your arms. Visualize your shoulder blades coming together as you lift.
- Include Eccentric Training: Lower yourself as slowly as you can. The eccentric (lowering) phase helps to build strength and muscle.
Exercise overview
Exercise ID: 00440
Description: Grasp the bar with a slightly wider than shoulder-width pronated grip. Hang with your arms and shoulders fully stretched. Your feet must not touch the ground. Exhale as you pull your whole body up until your chin rises above the bar. Hold for one second. Inhale as you lower your body until your arms and shoulders are fully stretched and you have reached your starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average reps per set*: 7.0
*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: Keep your core tight and engaged throughout the exercise to maintain stability and improve form.
- Full Range of Motion: Aim to bring your chin above the bar and lower yourself until your arms are fully extended. This ensures that you are working your muscles through their entire range.
- Controlled Movements: Avoid swinging or using momentum. Focus on smooth, controlled movements to maximize engagement of your back and arm muscles.
- Grip Width: Experiment with different grip widths to target various parts of your back. A wider grip places more emphasis on your lats, while a narrower grip can engage your biceps more.
- Breath Control: Exhale as you pull yourself up and inhale as you lower yourself. Proper breathing can help you maintain rhythm and reduce fatigue.
- Progressive Overload: Increase difficulty gradually. Once you can perform multiple pull-ups with good form, add weight using a dip belt or weighted vest to continue challenging your muscles.
- Warm-Up Properly: Engage in a thorough warm-up that includes shoulder mobility exercises to prepare your joints and muscles for the workout.
- Use Assisted Variations: If you are unable to perform bodyweight pull-ups, use resistance bands or an assisted pull-up machine to build strength progressively.
- Focus on Muscle Activation: Concentrate on using your back muscles, not just your arms. Visualize your shoulder blades coming together as you lift.
- Include Eccentric Training: Lower yourself as slowly as you can. The eccentric (lowering) phase helps to build strength and muscle.
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Day 4: Bodybuilder Split - Arms
OPEN IN APP-
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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)*: 21.16
- 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)*: 21.16
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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- 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)*: 24.04
- Average per rep (lbs)*: 53.01
- 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)*: 24.04
Average per rep (lbs)*: 53.01
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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- 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)*: 26.46
- Average per rep (lbs)*: 58.33
- *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)*: 26.46
Average per rep (lbs)*: 58.33
*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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- Triceps extension with one dumbbell (seated)
- Arms
- Dumbbell
- Strength
- Sets: 6
Triceps extension with one dumbbell (seated)
- Primary muscle group: Arms
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 6
- 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)*: 13.36
- Average per rep (lbs)*: 29.46
- *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)*: 13.36
Average per rep (lbs)*: 29.46
*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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- 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)*: 22.02
- Average per rep (lbs)*: 48.54
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Grip and Bar Control: Ensure a firm grip on the barbell throughout the exercise. A secure grip helps in maintaining better control and stability, which is crucial for both performance and safety.
- Elbow Position: Keep your elbows stationary and pointed towards the ceiling. Allowing your elbows to flare out will reduce the effectiveness of the exercise and put unnecessary strain on your joints.
- Controlled Movement: Focus on a slow and controlled descent of the barbell. Fast movements can increase the risk of injury and reduce the isolation on your triceps.
- Range of Motion: Lower the barbell until it’s just above your forehead or slightly behind your head. Ensure you do not go too far down to avoid unnecessary strain on your elbows.
- Wrist Position: Keep your wrists straight and avoid letting them bend backward, which can put additional pressure on the joint and lead to discomfort or injury.
- Breathing: Exhale as you press the weight back up and inhale as you lower the barbell down. Proper breathing can help maintain stability and performance.
- Spotter: If lifting heavy, consider having a spotter to ensure safety, especially when reaching the point of muscle fatigue.
- Consistent Tension: Keep constant tension on your triceps throughout the entire movement. Avoid locking your elbows at the top to maintain tension.
- Weight Selection: Start with a moderate weight that allows you to complete your desired number of reps with good form. As you become more comfortable with the movement, gradually increase the weight.
- Exercise Pairing: Pair skull crushers with other triceps exercises like tricep pushdowns or dips for a more comprehensive triceps workout.
Exercise overview
Exercise ID: 00350
Description: Lie on your back on a flat bench. Dismount the barbell using a shoulder-width, overhand grip and hold it above your forehead with arms slightly slanted backwards. Inhale and lower the barbell toward your forehead in a smooth, semicircular motion by bending your elbows, keeping your upper arms still. Exhale and push the barbell back up to the starting position by extending your elbows. Repeat for the prescribed number of repetitions.
Average per rep (kg)*: 22.02
Average per rep (lbs)*: 48.54
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Grip and Bar Control: Ensure a firm grip on the barbell throughout the exercise. A secure grip helps in maintaining better control and stability, which is crucial for both performance and safety.
- Elbow Position: Keep your elbows stationary and pointed towards the ceiling. Allowing your elbows to flare out will reduce the effectiveness of the exercise and put unnecessary strain on your joints.
- Controlled Movement: Focus on a slow and controlled descent of the barbell. Fast movements can increase the risk of injury and reduce the isolation on your triceps.
- Range of Motion: Lower the barbell until it’s just above your forehead or slightly behind your head. Ensure you do not go too far down to avoid unnecessary strain on your elbows.
- Wrist Position: Keep your wrists straight and avoid letting them bend backward, which can put additional pressure on the joint and lead to discomfort or injury.
- Breathing: Exhale as you press the weight back up and inhale as you lower the barbell down. Proper breathing can help maintain stability and performance.
- Spotter: If lifting heavy, consider having a spotter to ensure safety, especially when reaching the point of muscle fatigue.
- Consistent Tension: Keep constant tension on your triceps throughout the entire movement. Avoid locking your elbows at the top to maintain tension.
- Weight Selection: Start with a moderate weight that allows you to complete your desired number of reps with good form. As you become more comfortable with the movement, gradually increase the weight.
- Exercise Pairing: Pair skull crushers with other triceps exercises like tricep pushdowns or dips for a more comprehensive triceps workout.
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Day 5: Bodybuilder Split - Shoulders & Core
OPEN IN APP-
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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)*: 32.46
- Average per rep (lbs)*: 71.57
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Engage Your Core: Tighten your core muscles throughout the movement to maintain stability and support your lower back. This prevents excessive arching and potential injury.
- Grip Width: Ensure your grip is slightly wider than shoulder-width. This helps in better activation of the shoulder muscles and improves the range of motion.
- Wrist Alignment: Keep your wrists straight and in line with your forearms to avoid unnecessary strain and reduce the risk of injury.
- Head Position: As you press the bar upwards, slightly tuck your chin to allow the bar to move in a straight line. Once past your head, you can bring your head back to a neutral position.
- Elbow Position: Your elbows should be tucked slightly forward in the starting position and remain under the bar throughout the movement. This helps engage the correct muscles and ensures a more efficient lift.
- Breathing Technique: Inhale before you begin the lift and exhale as you press the bar upward. This can help you maintain stability and generate more power.
- Foot Position: Stand with your feet shoulder-width apart to provide a solid base of support. Keep your knees slightly bent to absorb any shocks and prevent locking out.
- Control the Descent: Do not let the bar drop quickly. Control the weight on the way down to engage the muscles fully and prevent injury.
- Focus on Form, Not Weight: Prioritize proper form over lifting heavier weights. Using bad form can lead to injuries and diminish the effectiveness of the exercise.
- Shoulder Warm-up: Make sure to warm up your shoulders thoroughly before performing the overhead press to reduce the risk of injury. Dynamic stretches or light resistance band work can be very effective.
Exercise overview
Exercise ID: 00447
Description: Set up a barbell on a squat rack at chest height. Select appropriate weights. Stand under the bar and grasp it with a pronated grip, wider than shoulder-width apart. Slightly bend your knees and position the barbell on your collarbone. Lift the barbell to rest on your chest, then step back and position your feet shoulder-width apart. Press the barbell overhead by extending your arms until they are locked, with the bar slightly in front of your head. Lower the barbell to your collarbone slowly while inhaling. Press the barbell back up to the starting position as you exhale. Repeat for the recommended number of repetitions.
Average per rep (kg)*: 32.46
Average per rep (lbs)*: 71.57
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Engage Your Core: Tighten your core muscles throughout the movement to maintain stability and support your lower back. This prevents excessive arching and potential injury.
- Grip Width: Ensure your grip is slightly wider than shoulder-width. This helps in better activation of the shoulder muscles and improves the range of motion.
- Wrist Alignment: Keep your wrists straight and in line with your forearms to avoid unnecessary strain and reduce the risk of injury.
- Head Position: As you press the bar upwards, slightly tuck your chin to allow the bar to move in a straight line. Once past your head, you can bring your head back to a neutral position.
- Elbow Position: Your elbows should be tucked slightly forward in the starting position and remain under the bar throughout the movement. This helps engage the correct muscles and ensures a more efficient lift.
- Breathing Technique: Inhale before you begin the lift and exhale as you press the bar upward. This can help you maintain stability and generate more power.
- Foot Position: Stand with your feet shoulder-width apart to provide a solid base of support. Keep your knees slightly bent to absorb any shocks and prevent locking out.
- Control the Descent: Do not let the bar drop quickly. Control the weight on the way down to engage the muscles fully and prevent injury.
- Focus on Form, Not Weight: Prioritize proper form over lifting heavier weights. Using bad form can lead to injuries and diminish the effectiveness of the exercise.
- Shoulder Warm-up: Make sure to warm up your shoulders thoroughly before performing the overhead press to reduce the risk of injury. Dynamic stretches or light resistance band work can be very effective.
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- 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)*: 14.73
- Average per rep (lbs)*: 32.46
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Form: Keep a slight bend in your elbows to reduce the strain on your elbow joints. This will help maintain tension in your shoulder muscles.
- Neutral Wrist Position: Keep your wrists in a neutral position-avoid letting them bend forward or backward. This helps to protect your wrists and ensure that the focus remains on your shoulders.
- Controlled Movement: Lift and lower the dumbbells slowly and with control. Avoid using momentum to lift the weights, which can reduce the effectiveness of the exercise and increase the risk of injury.
- Limit Range of Motion: Raise your arms to shoulder height or just slightly above. Going too high can engage other muscles like the traps and reduce the focus on your deltoids.
- Light Weight, High Reps: Use a lighter weight to start with and aim for higher repetitions. This helps to engage the shoulder muscles more effectively and reduces the risk of injury.
- Body Position: Keep your back straight and your core engaged throughout the movement to maintain stability and avoid using your lower back to lift the weights.
- Breathing Technique: Exhale as you lift the weights and inhale as you lower them. Proper breathing can help you maintain your form and keep your movements controlled.
- Steady Feet: Keep your feet shoulder-width apart and avoid shifting your weight or moving your feet during the exercise. This stable base will help you perform the exercise with better control.
- Avoid Overreach: Ensure that you are lifting the weights to the side, not forward or backward, to target the lateral deltoid effectively.
- Rest and Recovery: Allow your muscles time to recover between sets to prevent overtraining and potential injury.
Exercise overview
Exercise ID: 00196
Description: Stand upright and hold a dumbbell in each hand with the dumbbells hanging down by your sides. Keep your elbows slightly bent during the whole exercise. Exhale as you raise both arms to the sides until your arms form one line with your shoulders.Inhale and lower the dumbbells into the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 14.73
Average per rep (lbs)*: 32.46
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Form: Keep a slight bend in your elbows to reduce the strain on your elbow joints. This will help maintain tension in your shoulder muscles.
- Neutral Wrist Position: Keep your wrists in a neutral position-avoid letting them bend forward or backward. This helps to protect your wrists and ensure that the focus remains on your shoulders.
- Controlled Movement: Lift and lower the dumbbells slowly and with control. Avoid using momentum to lift the weights, which can reduce the effectiveness of the exercise and increase the risk of injury.
- Limit Range of Motion: Raise your arms to shoulder height or just slightly above. Going too high can engage other muscles like the traps and reduce the focus on your deltoids.
- Light Weight, High Reps: Use a lighter weight to start with and aim for higher repetitions. This helps to engage the shoulder muscles more effectively and reduces the risk of injury.
- Body Position: Keep your back straight and your core engaged throughout the movement to maintain stability and avoid using your lower back to lift the weights.
- Breathing Technique: Exhale as you lift the weights and inhale as you lower them. Proper breathing can help you maintain your form and keep your movements controlled.
- Steady Feet: Keep your feet shoulder-width apart and avoid shifting your weight or moving your feet during the exercise. This stable base will help you perform the exercise with better control.
- Avoid Overreach: Ensure that you are lifting the weights to the side, not forward or backward, to target the lateral deltoid effectively.
- Rest and Recovery: Allow your muscles time to recover between sets to prevent overtraining and potential injury.
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- Front raise with dumbbells (alternating)
- Shoulders
- Dumbbell
- Strength
- Sets: 6
Front raise with dumbbells (alternating)
- Primary muscle group: Shoulders
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 6
- Description: Stand holding a dumbbell in each hand, with your elbows slightly bent and the dumbbells resting on the front of your thighs. Keep your core engaged and maintain a neutral spine throughout the exercise. Exhale as you raise your right arm in front of you, keeping your elbow slightly bent, until it is at least parallel to the floor. Hold for a count of two, focusing on contracting your shoulder muscles. Inhale as you lower your right arm back to the starting position, maintaining control. Repeat the same movement with your left arm, focusing on maintaining proper form and control. Continue alternating your arms, raising one after the other once it has been fully lowered.Gradually increase the weight of the dumbbells as you become more comfortable and stronger.
- Average per rep (kg)*: 7.43
- Average per rep (lbs)*: 16.38
- *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
- Control Your Movement: Focus on a slow and controlled motion. Avoid using momentum to lift the dumbbells, which ensures you're engaging the intended muscle groups effectively.
- Mind Your Posture: Keep your back straight, chest up, and core engaged throughout the exercise. This helps prevent strain on your lower back and maintains proper alignment.
- Grip and Wrist Position: Keep a firm but not overly tight grip on the dumbbells. Maintain a neutral wrist position, avoiding bending them too far forward or backward to reduce the risk of injury.
- Arm Height: Raise your arms to about shoulder level or slightly above. Going higher can place unnecessary stress on your shoulders and increase the risk of injury.
- Focus on the Deltoid: As you lift each dumbbell, concentrate on using your deltoid muscles rather than your traps or other surrounding muscles to maximize the effectiveness of the exercise.
- Alternating Style: Performing the raises in an alternating fashion helps maintain balance and ensures both sides are worked equally. This can also assist in minimizing fatigue more effectively than simultaneous raises.
- Breathing Technique: Inhale as you lower the dumbbells and exhale as you raise them. Proper breathing helps stabilize your core and maintain rhythm.
- Avoid Swinging: To keep the movements strict and isolated to the shoulder muscles, avoid swinging your body or the weights. Stand tall and use only your shoulders to lift.
- Weight Selection: Start with a moderate weight that you can control well. Choosing too heavy a weight can compromise form and increase the risk of injury.
- Rest Periods: Ensure adequate rest between sets to maintain good form and prevent overexertion. Modified duration of rest based on your fitness goals can help in muscle growth and endurance.
- Foot Position: Keep your feet shoulder-width apart to provide a stable base. This will help you maintain balance and proper posture throughout the range of motion.
Exercise overview
Exercise ID: 00107
Description: Stand holding a dumbbell in each hand, with your elbows slightly bent and the dumbbells resting on the front of your thighs. Keep your core engaged and maintain a neutral spine throughout the exercise. Exhale as you raise your right arm in front of you, keeping your elbow slightly bent, until it is at least parallel to the floor. Hold for a count of two, focusing on contracting your shoulder muscles. Inhale as you lower your right arm back to the starting position, maintaining control. Repeat the same movement with your left arm, focusing on maintaining proper form and control. Continue alternating your arms, raising one after the other once it has been fully lowered.Gradually increase the weight of the dumbbells as you become more comfortable and stronger.
Average per rep (kg)*: 7.43
Average per rep (lbs)*: 16.38
*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
- Control Your Movement: Focus on a slow and controlled motion. Avoid using momentum to lift the dumbbells, which ensures you're engaging the intended muscle groups effectively.
- Mind Your Posture: Keep your back straight, chest up, and core engaged throughout the exercise. This helps prevent strain on your lower back and maintains proper alignment.
- Grip and Wrist Position: Keep a firm but not overly tight grip on the dumbbells. Maintain a neutral wrist position, avoiding bending them too far forward or backward to reduce the risk of injury.
- Arm Height: Raise your arms to about shoulder level or slightly above. Going higher can place unnecessary stress on your shoulders and increase the risk of injury.
- Focus on the Deltoid: As you lift each dumbbell, concentrate on using your deltoid muscles rather than your traps or other surrounding muscles to maximize the effectiveness of the exercise.
- Alternating Style: Performing the raises in an alternating fashion helps maintain balance and ensures both sides are worked equally. This can also assist in minimizing fatigue more effectively than simultaneous raises.
- Breathing Technique: Inhale as you lower the dumbbells and exhale as you raise them. Proper breathing helps stabilize your core and maintain rhythm.
- Avoid Swinging: To keep the movements strict and isolated to the shoulder muscles, avoid swinging your body or the weights. Stand tall and use only your shoulders to lift.
- Weight Selection: Start with a moderate weight that you can control well. Choosing too heavy a weight can compromise form and increase the risk of injury.
- Rest Periods: Ensure adequate rest between sets to maintain good form and prevent overexertion. Modified duration of rest based on your fitness goals can help in muscle growth and endurance.
- Foot Position: Keep your feet shoulder-width apart to provide a stable base. This will help you maintain balance and proper posture throughout the range of motion.
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- Shrug with dumbbells
- Back
- Dumbbell
- Strength
- Sets: 3
Shrug with dumbbells
- Primary muscle group: Back
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 3
- Description: Stand with your feet hip-width apart, holding a dumbbell in each hand, arms by your sides. Exhale and elevate your shoulders straight up towards your ears as high as possible. Hold the elevated position for a count of two, squeezing your trapezius muscles. Inhale while slowly lowering your shoulders back to the starting position. Repeat the movement for the desired number of repetitions.
- Average per rep (kg)*: 54.04
- Average per rep (lbs)*: 119.14
- 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
- Mind-Muscle Connection: Focus on the contraction in your traps. Visualize your trapezius muscles working to lift your shoulders toward your ears.
- Controlled Movement: Avoid using momentum. Lift the dumbbells slowly and lower them even more slowly to maximize muscle activation.
- Optimal Weight: Choose a weight that allows you to perform the exercise with proper form. Too heavy a weight can lead to improper technique or strain.
- Grip Variation: Try using different grips, such as a neutral grip or an overhand grip, to see which feels more comfortable and effective for you.
- Body Position: Keep your core engaged and your back straight. Do not sway or use your legs to lift the dumbbells.
- Breathing: Exhale as you lift the dumbbells and inhale as you lower them. Proper breathing helps in maintaining form and muscle engagement.
- Range of Motion: Aim for a full range of motion by lifting your shoulders as high as possible and lowering them fully to stretch the traps.
- Avoid Rolling Shoulders: Do not roll your shoulders forward or backward while shrugging. This can put unnecessary strain on your shoulder joints.
- Frequency and Volume: Incorporate shrugs into your workout routine 2-3 times a week, performing 3-4 sets of 10-15 repetitions for optimal results.
- Warm-Up and Cool-Down: Ensure you warm up your shoulders and neck before starting your shrugs. Stretch and relax these areas after your workout to prevent stiffness.
Exercise overview
Exercise ID: 00336
Description: Stand with your feet hip-width apart, holding a dumbbell in each hand, arms by your sides. Exhale and elevate your shoulders straight up towards your ears as high as possible. Hold the elevated position for a count of two, squeezing your trapezius muscles. Inhale while slowly lowering your shoulders back to the starting position. Repeat the movement for the desired number of repetitions.
Average per rep (kg)*: 54.04
Average per rep (lbs)*: 119.14
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
- Mind-Muscle Connection: Focus on the contraction in your traps. Visualize your trapezius muscles working to lift your shoulders toward your ears.
- Controlled Movement: Avoid using momentum. Lift the dumbbells slowly and lower them even more slowly to maximize muscle activation.
- Optimal Weight: Choose a weight that allows you to perform the exercise with proper form. Too heavy a weight can lead to improper technique or strain.
- Grip Variation: Try using different grips, such as a neutral grip or an overhand grip, to see which feels more comfortable and effective for you.
- Body Position: Keep your core engaged and your back straight. Do not sway or use your legs to lift the dumbbells.
- Breathing: Exhale as you lift the dumbbells and inhale as you lower them. Proper breathing helps in maintaining form and muscle engagement.
- Range of Motion: Aim for a full range of motion by lifting your shoulders as high as possible and lowering them fully to stretch the traps.
- Avoid Rolling Shoulders: Do not roll your shoulders forward or backward while shrugging. This can put unnecessary strain on your shoulder joints.
- Frequency and Volume: Incorporate shrugs into your workout routine 2-3 times a week, performing 3-4 sets of 10-15 repetitions for optimal results.
- Warm-Up and Cool-Down: Ensure you warm up your shoulders and neck before starting your shrugs. Stretch and relax these areas after your workout to prevent stiffness.
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- Plank
- Core
- Bodyweight
- Strength
- Sets: 3
Plank
- Primary muscle group: Core
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 3
- Description: Rest your knees, feet and elbows on a gym mat. Extend your feet backward and straighten your whole body so that only your toes and your elbows touch the ground. Your feet should be close together and your elbows should be positioned directly under your shoulders. Make sure that your lower back sags or your butt rises. Instead, ensure that your body is straight and rigid. Your core muscles must be contracted during the whole exercise. Hold this position for the desired period of time. Then go back to the starting position to rest. You have completed your first repetition.
- Average duration per set*: 0:01:21 (h:mm:ss)
- *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 Alignment: Make sure your body forms a straight line from your shoulders to your heels. Avoid letting your hips sag or rise too high.
- Engage Your Core: Tighten your abdominal muscles as if bracing for a punch. This helps to stabilize your spine and maintain proper form.
- Avoid Neck Strain: Keep your neck in line with your spine by looking at a spot on the floor just a few inches in front of your hands.
- Breathe Steadily: Instead of holding your breath, take slow, deep breaths. This helps to maintain oxygen flow to your muscles, aiding endurance and form.
- Check Wrists and Elbows: Align your wrists directly under your shoulders, and ensure your elbows are not locked.
- Too challenging? Drop to your knees but keep the straight line from your shoulders to your knees.
- Too easy? Try lifting one leg at a time or switch to a side plank for added difficulty.
- Start by holding the plank for 20-30 seconds and gradually increase your time as your strength improves.
- Focus on Quality over Quantity: It’s better to hold a proper plank for a shorter duration than to hold a poor form for longer. Quality trumps quantity.
- Use a Mirror for Feedback: When possible, perform the plank in front of a mirror to ensure proper form. This can help you catch and correct misalignments.
- Incorporate Planks into Your Routine: Use planks as part of your warm-up or cool-down routine to build core strength systematically.
Exercise overview
Exercise ID: 00442
Description: Rest your knees, feet and elbows on a gym mat. Extend your feet backward and straighten your whole body so that only your toes and your elbows touch the ground. Your feet should be close together and your elbows should be positioned directly under your shoulders. Make sure that your lower back sags or your butt rises. Instead, ensure that your body is straight and rigid. Your core muscles must be contracted during the whole exercise. Hold this position for the desired period of time. Then go back to the starting position to rest. You have completed your first repetition.
Average duration per set*: 0:01:21 (h:mm:ss)
*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 Alignment: Make sure your body forms a straight line from your shoulders to your heels. Avoid letting your hips sag or rise too high.
- Engage Your Core: Tighten your abdominal muscles as if bracing for a punch. This helps to stabilize your spine and maintain proper form.
- Avoid Neck Strain: Keep your neck in line with your spine by looking at a spot on the floor just a few inches in front of your hands.
- Breathe Steadily: Instead of holding your breath, take slow, deep breaths. This helps to maintain oxygen flow to your muscles, aiding endurance and form.
- Check Wrists and Elbows: Align your wrists directly under your shoulders, and ensure your elbows are not locked.
- Too challenging? Drop to your knees but keep the straight line from your shoulders to your knees.
- Too easy? Try lifting one leg at a time or switch to a side plank for added difficulty.
- Start by holding the plank for 20-30 seconds and gradually increase your time as your strength improves.
- Focus on Quality over Quantity: It’s better to hold a proper plank for a shorter duration than to hold a poor form for longer. Quality trumps quantity.
- Use a Mirror for Feedback: When possible, perform the plank in front of a mirror to ensure proper form. This can help you catch and correct misalignments.
- Incorporate Planks into Your Routine: Use planks as part of your warm-up or cool-down routine to build core strength systematically.
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- Crunch
- Core
- Bodyweight
- Strength
- Sets: 3
Crunch
- Primary muscle group: Core
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 3
- Description: Lie supine (on your back) with your legs bent and your feet flat on the ground. Place your hands lightly either behind or by the sides of your head, keeping your elbows out. Keeping your lower back flat on the floor, raise your head and shoulders a few inches off the ground by flexing your abdomen. Exhale as you do so. Hold the contracted position for a count of two. Inhale as you lower your head and shoulders to the starting position. Repeat.
- Average reps per set*: 502.0
- *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
- Mind-Muscle Connection: Focus on feeling your abs work throughout the entire range of motion. Visualize your abdominal muscles contracting and stretching with each rep.
- Breathing: Exhale as you crunch up to ensure better engagement of your core muscles. Inhale as you lower back down.
- Avoid Using Momentum: Perform the exercise slowly and in a controlled manner to prevent using momentum. This ensures that your abs do most of the work.
- Neck Position: Keep your neck in a neutral position to avoid straining it. Imagine you're holding a tennis ball under your chin to help maintain proper alignment.
- Lower Back: Keep your lower back pressed against the mat. Avoid arching your back as this can take the tension away from your abs and may lead to injury.
- Range of Motion: You don't need to come all the way up. A small lift of your upper torso off the ground is sufficient to engage the abdominals effectively.
- Hand Placement: Place your hands lightly behind your head without pulling on it. This can help reduce the strain on your neck and emphasize the abdominal muscles.
- Engage Your Core: Tighten your core throughout the entire exercise. Imagine pulling your belly button in towards your spine to maximize muscular contraction.
- Foot Placement: Keep your feet flat on the ground and ensure your knees are bent at a comfortable angle to stabilize your lower body.
- Consistency: Incorporate crunches into your routine multiple times a week and pair them with a balanced diet and full-body workout for optimal results.
Exercise overview
Exercise ID: 00064
Description: Lie supine (on your back) with your legs bent and your feet flat on the ground. Place your hands lightly either behind or by the sides of your head, keeping your elbows out. Keeping your lower back flat on the floor, raise your head and shoulders a few inches off the ground by flexing your abdomen. Exhale as you do so. Hold the contracted position for a count of two. Inhale as you lower your head and shoulders to the starting position. Repeat.
Average reps per set*: 502.0
*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
- Mind-Muscle Connection: Focus on feeling your abs work throughout the entire range of motion. Visualize your abdominal muscles contracting and stretching with each rep.
- Breathing: Exhale as you crunch up to ensure better engagement of your core muscles. Inhale as you lower back down.
- Avoid Using Momentum: Perform the exercise slowly and in a controlled manner to prevent using momentum. This ensures that your abs do most of the work.
- Neck Position: Keep your neck in a neutral position to avoid straining it. Imagine you're holding a tennis ball under your chin to help maintain proper alignment.
- Lower Back: Keep your lower back pressed against the mat. Avoid arching your back as this can take the tension away from your abs and may lead to injury.
- Range of Motion: You don't need to come all the way up. A small lift of your upper torso off the ground is sufficient to engage the abdominals effectively.
- Hand Placement: Place your hands lightly behind your head without pulling on it. This can help reduce the strain on your neck and emphasize the abdominal muscles.
- Engage Your Core: Tighten your core throughout the entire exercise. Imagine pulling your belly button in towards your spine to maximize muscular contraction.
- Foot Placement: Keep your feet flat on the ground and ensure your knees are bent at a comfortable angle to stabilize your lower body.
- Consistency: Incorporate crunches into your routine multiple times a week and pair them with a balanced diet and full-body workout for optimal results.
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- V-up
- Core
- Bodyweight
- Strength
- Sets: 3
V-up
- Primary muscle group: Core
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 3
- Description: Lie down on your back on the floor with your legs straight and your arms extended straight by the sides of your head. Exhale and engage your core as you lift both your legs and torso simultaneously. Reach your hands toward your toes, keeping your arms and legs straight. Hold the contracted position for a moment and feel the tension in your abdominal muscles. Inhale and slowly lower your legs and torso back to the starting position. Repeat the motion for the desired number of repetitions.
- Average reps per set*: 19.0
- *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: Focus on engaging your core throughout the entire movement to maintain proper form and prevent strain on your lower back.
- Smooth Motion: Aim for a smooth, controlled motion rather than jerky movements. This will help in maintaining balance and ensuring you are using your muscles effectively.
- Keep Legs Straight: Try to keep your legs as straight as possible, lifting them simultaneously with your upper body to form a 'V' shape. This maximizes the engagement of your abdominal muscles.
- Breathe Steadily: Remember to breathe steadily throughout the exercise. Exhale as you lift your body and legs, and inhale as you lower them back down.
- Start Slowly: If you’re new to V-ups, start slowly to build up your strength and flexibility. Consider starting with a modified version if needed, such as bending your knees slightly.
- Use a Mat: Performing V-ups on a mat can provide cushioning for your spine and tailbone, making the exercise more comfortable.
- Watch Your Form: Keep an eye on your form by potentially using a mirror or recording yourself. Proper form is crucial for getting the most out of the exercise and preventing injuries.
- Consistent Practice: Like any exercise, consistency is key. Regular practice will help improve your ability and increase your core strength over time.
- Avoid Straining Your Neck: Keep your neck in a neutral position to avoid straining it. Do not pull on your head with your hands.
- Increase Reps Gradually: Start with a manageable number of repetitions and gradually increase as your core strength improves.
Exercise overview
Exercise ID: 00427
Description: Lie down on your back on the floor with your legs straight and your arms extended straight by the sides of your head. Exhale and engage your core as you lift both your legs and torso simultaneously. Reach your hands toward your toes, keeping your arms and legs straight. Hold the contracted position for a moment and feel the tension in your abdominal muscles. Inhale and slowly lower your legs and torso back to the starting position. Repeat the motion for the desired number of repetitions.
Average reps per set*: 19.0
*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: Focus on engaging your core throughout the entire movement to maintain proper form and prevent strain on your lower back.
- Smooth Motion: Aim for a smooth, controlled motion rather than jerky movements. This will help in maintaining balance and ensuring you are using your muscles effectively.
- Keep Legs Straight: Try to keep your legs as straight as possible, lifting them simultaneously with your upper body to form a 'V' shape. This maximizes the engagement of your abdominal muscles.
- Breathe Steadily: Remember to breathe steadily throughout the exercise. Exhale as you lift your body and legs, and inhale as you lower them back down.
- Start Slowly: If you’re new to V-ups, start slowly to build up your strength and flexibility. Consider starting with a modified version if needed, such as bending your knees slightly.
- Use a Mat: Performing V-ups on a mat can provide cushioning for your spine and tailbone, making the exercise more comfortable.
- Watch Your Form: Keep an eye on your form by potentially using a mirror or recording yourself. Proper form is crucial for getting the most out of the exercise and preventing injuries.
- Consistent Practice: Like any exercise, consistency is key. Regular practice will help improve your ability and increase your core strength over time.
- Avoid Straining Your Neck: Keep your neck in a neutral position to avoid straining it. Do not pull on your head with your hands.
- Increase Reps Gradually: Start with a manageable number of repetitions and gradually increase as your core strength improves.
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