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Day 1 Bro Split: Chest
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- Bench press (regular grip) with barbell
- Chest
- Barbell
- Strength
- Sets: 4
Bench press (regular grip) with barbell
- Primary muscle group: Chest
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 4
- Description: Lie with your back on a flat bench. The bar should be on the level of your eyes. Place your feet firmly on the ground. Grasp the bar with both hands, your hands should be shoulder-width apart. Straighten your wrists when holding the barbell. Push the bar upwards until your arms are almost fully extended. Inhale as you lower the barbell to your chest. Exhale as you press the barbell back up to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 50.24
- Average per rep (lbs)*: 110.77
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Arch Your Back: Maintain a slight arch in your lower back to engage your chest muscles more effectively and protect your spine.
- Foot Placement: Firmly plant your feet on the ground. This stability allows you to generate more power throughout the lift.
- Grip Width: Use a grip that’s slightly wider than shoulder-width. A narrower grip can put more strain on your shoulders, while a very wide grip can limit your range of motion.
- Control the Bar: Slowly lower the bar to your chest, keeping it under control throughout the movement. Don’t let it bounce off your chest.
- Drive Through Your Feet: When pushing the bar back up, think about driving through your feet. This helps transfer more force into the bar.
- Safety First: Always use a spotter if you are lifting heavy weights to ensure you can lift safely.
- Breathing: Inhale as you lower the bar and exhale as you press it back up. Proper breathing can significantly affect your lifting performance.
- Wrist Position: Keep your wrists straight to avoid unnecessary strain. Your forearms should be vertical when the barbell touches your chest.
- Consistent Tempo: Maintain a steady tempo during both the eccentric (lowering) and concentric (pushing) phases to maximize muscle engagement and control.
- Warm Up: Always include a proper warm-up set and stretches to prepare your muscles and joints for the heavy lifting.
Exercise overview
Exercise ID: 00437
Description: Lie with your back on a flat bench. The bar should be on the level of your eyes. Place your feet firmly on the ground. Grasp the bar with both hands, your hands should be shoulder-width apart. Straighten your wrists when holding the barbell. Push the bar upwards until your arms are almost fully extended. Inhale as you lower the barbell to your chest. Exhale as you press the barbell back up to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 50.24
Average per rep (lbs)*: 110.77
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Arch Your Back: Maintain a slight arch in your lower back to engage your chest muscles more effectively and protect your spine.
- Foot Placement: Firmly plant your feet on the ground. This stability allows you to generate more power throughout the lift.
- Grip Width: Use a grip that’s slightly wider than shoulder-width. A narrower grip can put more strain on your shoulders, while a very wide grip can limit your range of motion.
- Control the Bar: Slowly lower the bar to your chest, keeping it under control throughout the movement. Don’t let it bounce off your chest.
- Drive Through Your Feet: When pushing the bar back up, think about driving through your feet. This helps transfer more force into the bar.
- Safety First: Always use a spotter if you are lifting heavy weights to ensure you can lift safely.
- Breathing: Inhale as you lower the bar and exhale as you press it back up. Proper breathing can significantly affect your lifting performance.
- Wrist Position: Keep your wrists straight to avoid unnecessary strain. Your forearms should be vertical when the barbell touches your chest.
- Consistent Tempo: Maintain a steady tempo during both the eccentric (lowering) and concentric (pushing) phases to maximize muscle engagement and control.
- Warm Up: Always include a proper warm-up set and stretches to prepare your muscles and joints for the heavy lifting.
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- Bench press with dumbbells (inclined)
- Chest
- Dumbbell
- Strength
- Sets: 4
Bench press with dumbbells (inclined)
- Primary muscle group: Chest
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 4
- Description: Hold a dumbbell in each hand, sit on a bench inclined at a 45 degrees angle and rest one dumbbell on each knee. While you lie back on the bench, kick each dumbbell up into position resting on your chest, one at a time. Position the dumbbells to the sides of your chest and place your feet firmly on the ground. Exhale as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch above the center of your face. Inhale as you slowly lower the dumbbells back to the starting position. For an extra pump, lower the dumbbells beyond the starting position until you feel a slight stretch in your chest. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 38.03
- Average per rep (lbs)*: 83.85
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Consistent Angles: Ensure the bench is set at a 30-degree to 45-degree angle. This helps target the upper chest while minimizing strain on the shoulders.
- Controlled Movement: Lower the dumbbells slowly and with control to maximize muscle engagement and reduce the risk of injury. Avoid letting the weights drop quickly.
- Elbow Positioning: Keep your elbows at a 45-degree angle to your body. This helps protect your shoulder joints and place more emphasis on the pectoral muscles.
- Wrist Alignment: Make sure your wrists remain straight throughout the movement, not letting them tilt backward. This will prevent unnecessary strain on your wrists.
- Breathing Technique: Exhale as you press the dumbbells upward and inhale as you lower them. Proper breathing can help maintain performance and stability.
- Range of Motion: Lower the dumbbells until they are level with your chest or slightly below. This ensures a full range of motion and better muscle recruitment.
- Spotter Availability: If you're lifting heavy weights, having a spotter can provide an added layer of safety and help you complete extra reps when you're close to failure.
- Weight Selection: Use weights that are challenging but allow you to perform the exercise with proper form. Gradually increase the weight as your strength improves.
- Focus on Upper Pecs: Imagine squeezing the upper part of your chest as you press the weights upward. This mental cue can improve muscle activation.
- Balanced Muscle Development: Ensure other parts of the chest are not neglected by incorporating different angles and variations in your chest workout routine.
- Maintain a Firm Grip: Grip the dumbbells firmly but not too tightly. A firm grip ensures stability without causing unnecessary tension in the forearms.
Exercise overview
Exercise ID: 00144
Description: Hold a dumbbell in each hand, sit on a bench inclined at a 45 degrees angle and rest one dumbbell on each knee. While you lie back on the bench, kick each dumbbell up into position resting on your chest, one at a time. Position the dumbbells to the sides of your chest and place your feet firmly on the ground. Exhale as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch above the center of your face. Inhale as you slowly lower the dumbbells back to the starting position. For an extra pump, lower the dumbbells beyond the starting position until you feel a slight stretch in your chest. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 38.03
Average per rep (lbs)*: 83.85
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Consistent Angles: Ensure the bench is set at a 30-degree to 45-degree angle. This helps target the upper chest while minimizing strain on the shoulders.
- Controlled Movement: Lower the dumbbells slowly and with control to maximize muscle engagement and reduce the risk of injury. Avoid letting the weights drop quickly.
- Elbow Positioning: Keep your elbows at a 45-degree angle to your body. This helps protect your shoulder joints and place more emphasis on the pectoral muscles.
- Wrist Alignment: Make sure your wrists remain straight throughout the movement, not letting them tilt backward. This will prevent unnecessary strain on your wrists.
- Breathing Technique: Exhale as you press the dumbbells upward and inhale as you lower them. Proper breathing can help maintain performance and stability.
- Range of Motion: Lower the dumbbells until they are level with your chest or slightly below. This ensures a full range of motion and better muscle recruitment.
- Spotter Availability: If you're lifting heavy weights, having a spotter can provide an added layer of safety and help you complete extra reps when you're close to failure.
- Weight Selection: Use weights that are challenging but allow you to perform the exercise with proper form. Gradually increase the weight as your strength improves.
- Focus on Upper Pecs: Imagine squeezing the upper part of your chest as you press the weights upward. This mental cue can improve muscle activation.
- Balanced Muscle Development: Ensure other parts of the chest are not neglected by incorporating different angles and variations in your chest workout routine.
- Maintain a Firm Grip: Grip the dumbbells firmly but not too tightly. A firm grip ensures stability without causing unnecessary tension in the forearms.
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- Push up
- Chest
- Bodyweight
- Strength
- Sets: 4
Push up
- Primary muscle group: Chest
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 4
- 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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- Cable cross over (medium)
- Chest
- Cable
- Strength
- Sets: 4
Cable cross over (medium)
- Primary muscle group: Chest
- Exercise type: Cable
- Exercise goal: Strength
- Sets: 4
- 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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Day 2 Bro Split: Back
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- Deadlift with barbell
- Legs
- Barbell
- Strength
- Sets: 4
Deadlift with barbell
- Primary muscle group: Legs
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 4
- 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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- Pull up front
- Back
- Bodyweight
- Strength
- Sets: 4
Pull up front
- Primary muscle group: Back
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 4
- 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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- Bent over row with dumbbell and one arm
- Arms
- Dumbbell
- Strength
- Sets: 6
Bent over row with dumbbell and one arm
- Primary muscle group: Arms
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 6
- Description: Holding a dumbbell in your left hand, kneel on a bench with your right knee and support your body with your right arm. Ensure that the dumbbell is hanging straight down, with your left arm almost fully extended. Exhale as you pull the dumbbell up to the side of your waist. Hold the dumbbell in that position for a count of two. Inhale as you lower the dumbbell back down to the starting position. Repeat the exercise for the desired number of repetitions. Switch to your right arm and repeat the steps above.
- Average per rep (kg)*: 14.80
- Average per rep (lbs)*: 32.62
- *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 Neutral Spine: Keep your back straight and avoid rounding your shoulders. This promotes better engagement of the back muscles and reduces the risk of injury.
- Engage Your Core: Tighten your core muscles to help stabilize your torso. This not only protects your lower back but also ensures that the focus remains on the target muscles.
- Control the Weight: Avoid using momentum to lift the weight. Focus on a slow, controlled motion, especially during the lowering phase of the movement. This increases muscle activation.
- Elbow Position: As you row the dumbbell towards your hip, keep your elbow close to your body. This targets the correct muscles, including the lats and middle back.
- Mind-Muscle Connection: Concentrate on squeezing your shoulder blades together at the top of the movement. This enhances the contraction of your back muscles.
- Proper Foot Stance: Position your feet shoulder-width apart with a slight bend in the knees. This provides a stable base and helps distribute weight evenly.
- Breathing Technique: Exhale as you lift the dumbbell and inhale as you lower it. Proper breathing helps maintain pacing and control throughout the exercise.
- Avoid Over-Rotating: Keep your torso squared and avoid twisting your body as you lift. This keeps unnecessary strain off your spine and ensures your back muscles do the work.
- Use an Appropriate Weight: Select a dumbbell that challenges you but allows you to maintain proper form throughout the set. Overloading can lead to form breakdown and potential injury.
- Warm-Up Properly: Ensure your muscles and joints are warmed up before starting your workout. This primes your back muscles for better performance and reduces the risk of strains.
- Consistency in Form: Be consistent with your form in every rep. Quality over quantity is key to effective muscle engagement and progress over time.
Exercise overview
Exercise ID: 00027
Description: Holding a dumbbell in your left hand, kneel on a bench with your right knee and support your body with your right arm. Ensure that the dumbbell is hanging straight down, with your left arm almost fully extended. Exhale as you pull the dumbbell up to the side of your waist. Hold the dumbbell in that position for a count of two. Inhale as you lower the dumbbell back down to the starting position. Repeat the exercise for the desired number of repetitions. Switch to your right arm and repeat the steps above.
Average per rep (kg)*: 14.80
Average per rep (lbs)*: 32.62
*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 Neutral Spine: Keep your back straight and avoid rounding your shoulders. This promotes better engagement of the back muscles and reduces the risk of injury.
- Engage Your Core: Tighten your core muscles to help stabilize your torso. This not only protects your lower back but also ensures that the focus remains on the target muscles.
- Control the Weight: Avoid using momentum to lift the weight. Focus on a slow, controlled motion, especially during the lowering phase of the movement. This increases muscle activation.
- Elbow Position: As you row the dumbbell towards your hip, keep your elbow close to your body. This targets the correct muscles, including the lats and middle back.
- Mind-Muscle Connection: Concentrate on squeezing your shoulder blades together at the top of the movement. This enhances the contraction of your back muscles.
- Proper Foot Stance: Position your feet shoulder-width apart with a slight bend in the knees. This provides a stable base and helps distribute weight evenly.
- Breathing Technique: Exhale as you lift the dumbbell and inhale as you lower it. Proper breathing helps maintain pacing and control throughout the exercise.
- Avoid Over-Rotating: Keep your torso squared and avoid twisting your body as you lift. This keeps unnecessary strain off your spine and ensures your back muscles do the work.
- Use an Appropriate Weight: Select a dumbbell that challenges you but allows you to maintain proper form throughout the set. Overloading can lead to form breakdown and potential injury.
- Warm-Up Properly: Ensure your muscles and joints are warmed up before starting your workout. This primes your back muscles for better performance and reduces the risk of strains.
- Consistency in Form: Be consistent with your form in every rep. Quality over quantity is key to effective muscle engagement and progress over time.
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- Row with cable (seated)
- Back
- Machine
- Strength
- Sets: 4
Row with cable (seated)
- Primary muscle group: Back
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 4
- 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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Day 3 Bro Split: Shoulders and Traps
OPEN IN APP-
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- Overhead press or military press with barbell
- Shoulders
- Barbell
- Strength
- Sets: 4
Overhead press or military press with barbell
- Primary muscle group: Shoulders
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 4
- Description: Set up a barbell on a squat rack at chest height. Select appropriate weights. Stand under the bar and grasp it with a pronated grip, wider than shoulder-width apart. Slightly bend your knees and position the barbell on your collarbone. Lift the barbell to rest on your chest, then step back and position your feet shoulder-width apart. Press the barbell overhead by extending your arms until they are locked, with the bar slightly in front of your head. Lower the barbell to your collarbone slowly while inhaling. Press the barbell back up to the starting position as you exhale. Repeat for the recommended number of repetitions.
- Average per rep (kg)*: 32.46
- Average per rep (lbs)*: 71.57
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Engage Your Core: Tighten your core muscles throughout the movement to maintain stability and support your lower back. This prevents excessive arching and potential injury.
- Grip Width: Ensure your grip is slightly wider than shoulder-width. This helps in better activation of the shoulder muscles and improves the range of motion.
- Wrist Alignment: Keep your wrists straight and in line with your forearms to avoid unnecessary strain and reduce the risk of injury.
- Head Position: As you press the bar upwards, slightly tuck your chin to allow the bar to move in a straight line. Once past your head, you can bring your head back to a neutral position.
- Elbow Position: Your elbows should be tucked slightly forward in the starting position and remain under the bar throughout the movement. This helps engage the correct muscles and ensures a more efficient lift.
- Breathing Technique: Inhale before you begin the lift and exhale as you press the bar upward. This can help you maintain stability and generate more power.
- Foot Position: Stand with your feet shoulder-width apart to provide a solid base of support. Keep your knees slightly bent to absorb any shocks and prevent locking out.
- Control the Descent: Do not let the bar drop quickly. Control the weight on the way down to engage the muscles fully and prevent injury.
- Focus on Form, Not Weight: Prioritize proper form over lifting heavier weights. Using bad form can lead to injuries and diminish the effectiveness of the exercise.
- Shoulder Warm-up: Make sure to warm up your shoulders thoroughly before performing the overhead press to reduce the risk of injury. Dynamic stretches or light resistance band work can be very effective.
Exercise overview
Exercise ID: 00447
Description: Set up a barbell on a squat rack at chest height. Select appropriate weights. Stand under the bar and grasp it with a pronated grip, wider than shoulder-width apart. Slightly bend your knees and position the barbell on your collarbone. Lift the barbell to rest on your chest, then step back and position your feet shoulder-width apart. Press the barbell overhead by extending your arms until they are locked, with the bar slightly in front of your head. Lower the barbell to your collarbone slowly while inhaling. Press the barbell back up to the starting position as you exhale. Repeat for the recommended number of repetitions.
Average per rep (kg)*: 32.46
Average per rep (lbs)*: 71.57
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Engage Your Core: Tighten your core muscles throughout the movement to maintain stability and support your lower back. This prevents excessive arching and potential injury.
- Grip Width: Ensure your grip is slightly wider than shoulder-width. This helps in better activation of the shoulder muscles and improves the range of motion.
- Wrist Alignment: Keep your wrists straight and in line with your forearms to avoid unnecessary strain and reduce the risk of injury.
- Head Position: As you press the bar upwards, slightly tuck your chin to allow the bar to move in a straight line. Once past your head, you can bring your head back to a neutral position.
- Elbow Position: Your elbows should be tucked slightly forward in the starting position and remain under the bar throughout the movement. This helps engage the correct muscles and ensures a more efficient lift.
- Breathing Technique: Inhale before you begin the lift and exhale as you press the bar upward. This can help you maintain stability and generate more power.
- Foot Position: Stand with your feet shoulder-width apart to provide a solid base of support. Keep your knees slightly bent to absorb any shocks and prevent locking out.
- Control the Descent: Do not let the bar drop quickly. Control the weight on the way down to engage the muscles fully and prevent injury.
- Focus on Form, Not Weight: Prioritize proper form over lifting heavier weights. Using bad form can lead to injuries and diminish the effectiveness of the exercise.
- Shoulder Warm-up: Make sure to warm up your shoulders thoroughly before performing the overhead press to reduce the risk of injury. Dynamic stretches or light resistance band work can be very effective.
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- Overhead press with dumbbells (seated)
- Shoulders
- Dumbbell
- Strength
- Sets: 4
Overhead press with dumbbells (seated)
- Primary muscle group: Shoulders
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 4
- Description: Stand up straight and hold a barbell with a shoulder-width supinated grip (palms facing upward). Your arms should be almost fully extended and the barbell should rest against your thighs. Keep your body still. Exhale as you curl the barbell up towards your shoulders until your elbows are fully flexed. Allow your elbows to move forward slightly (shoulder flexion) until your forearms are vertical. Hold this position for a count of two while squeezing your biceps. Inhale as you slowly lower the barbell back to the starting position, keeping control of the movement. Repeat the exercise for the recommended number of repetitions.
- Average per rep (kg)*: 28.79
- Average per rep (lbs)*: 63.46
- 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
- Stabilize Your Core: Engage your core muscles throughout the exercise to maintain proper form and prevent lower back strain.
- Controlled Movements: Avoid using momentum. Lift and lower the dumbbells in a controlled manner to maximize muscle engagement and minimize risks of injury.
- Avoid Locking Elbows: When you reach the top of the press, do not lock your elbows. Keeping a slight bend protects your joints and keeps tension on the muscles.
- Breathing Technique: Inhale as you lower the weights and exhale as you press them overhead. Proper breathing helps stabilize your core and improves performance.
- Elbow Position: Keep your elbows slightly in front of your body at the start and end of the movement. This not only provides proper shoulder alignment but also reduces stress on the joints.
- Seated Position: Ensure your back is firmly against the backrest and your feet are flat on the floor. This provides a strong, stable base and prevents unnecessary strain on your lower back.
- Correct Weight Selection: Use a weight that challenges you but allows you to maintain proper form throughout your set. Lifting too heavy can compromise your technique and lead to injury.
- Warm-Up Properly: Before starting your overhead press, perform a proper warm-up to get the blood flowing to your shoulder muscles and joints. This reduces the risk of injury and prepares your body for the lift.
- Shoulder Mobility: Ensure you have adequate shoulder mobility to prevent impingement. Incorporate stretches and mobility exercises into your routine if you feel tightness or discomfort.
- Mirror Use: If possible, perform this exercise in front of a mirror to monitor your form. This helps you maintain proper technique and make real-time corrections.
Exercise overview
Exercise ID: 00321
Description: Stand up straight and hold a barbell with a shoulder-width supinated grip (palms facing upward). Your arms should be almost fully extended and the barbell should rest against your thighs. Keep your body still. Exhale as you curl the barbell up towards your shoulders until your elbows are fully flexed. Allow your elbows to move forward slightly (shoulder flexion) until your forearms are vertical. Hold this position for a count of two while squeezing your biceps. Inhale as you slowly lower the barbell back to the starting position, keeping control of the movement. Repeat the exercise for the recommended number of repetitions.
Average per rep (kg)*: 28.79
Average per rep (lbs)*: 63.46
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
- Stabilize Your Core: Engage your core muscles throughout the exercise to maintain proper form and prevent lower back strain.
- Controlled Movements: Avoid using momentum. Lift and lower the dumbbells in a controlled manner to maximize muscle engagement and minimize risks of injury.
- Avoid Locking Elbows: When you reach the top of the press, do not lock your elbows. Keeping a slight bend protects your joints and keeps tension on the muscles.
- Breathing Technique: Inhale as you lower the weights and exhale as you press them overhead. Proper breathing helps stabilize your core and improves performance.
- Elbow Position: Keep your elbows slightly in front of your body at the start and end of the movement. This not only provides proper shoulder alignment but also reduces stress on the joints.
- Seated Position: Ensure your back is firmly against the backrest and your feet are flat on the floor. This provides a strong, stable base and prevents unnecessary strain on your lower back.
- Correct Weight Selection: Use a weight that challenges you but allows you to maintain proper form throughout your set. Lifting too heavy can compromise your technique and lead to injury.
- Warm-Up Properly: Before starting your overhead press, perform a proper warm-up to get the blood flowing to your shoulder muscles and joints. This reduces the risk of injury and prepares your body for the lift.
- Shoulder Mobility: Ensure you have adequate shoulder mobility to prevent impingement. Incorporate stretches and mobility exercises into your routine if you feel tightness or discomfort.
- Mirror Use: If possible, perform this exercise in front of a mirror to monitor your form. This helps you maintain proper technique and make real-time corrections.
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- Shrug with barbell
- Back
- Barbell
- Strength
- Sets: 4
Shrug with barbell
- Primary muscle group: Back
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 4
- Description: Stand with your feet shoulder-width apart, gripping a barbell with a shoulder-width pronated grip (palms facing your body). Keep your back straight and core engaged to maintain good posture throughout the exercise. Exhale as you slowly lift your shoulders straight up towards your ears, raising the barbell. At the peak of the movement, hold for a count of two and squeeze your trapezius muscles. Inhale as you slowly lower your shoulders and the barbell back down to the starting position. Repeat the movement for the desired number of repetitions.
- Average per rep (kg)*: 58.71
- Average per rep (lbs)*: 129.43
- *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 Width: Use a grip that is slightly wider than shoulder-width to ensure balance and stability.
- Neck Position: Keep your neck in a neutral position; do not crane your head forward or look up.
- Shoulder Movement: Focus on moving your shoulders straight up and down. Avoid rolling them forward or backward.
- Mind-Muscle Connection: During the exercise, concentrate on squeezing your trapezius muscles at the top of the shrug to maximize contraction.
- Control the Weight: Perform the movement in a slow and controlled manner. Avoid using momentum to lift the barbell.
- Proper Breathing: Inhale as you prepare and exhale as you shrug your shoulders up. Inhale again as you lower them back down.
- Start Light: Begin with a lighter weight to perfect your form before progressively adding more weight.
- Avoid Overextension: Don't over-lift the shoulders. Maintaining a natural range of motion is key to preventing injury.
- Wrist Position: Keep your wrists straight and strong; do not let them flex or extend.
- Foot Placement: Stand with your feet about shoulder-width apart for better balance and support.
- Use Straps if Necessary: If your grip strength is limiting your performance, consider using lifting straps to help you hold onto the bar.
- Regular Stretching: Incorporate regular stretching of the shoulder and neck muscles to maintain flexibility and prevent stiffness.
Exercise overview
Exercise ID: 00335
Description: Stand with your feet shoulder-width apart, gripping a barbell with a shoulder-width pronated grip (palms facing your body). Keep your back straight and core engaged to maintain good posture throughout the exercise. Exhale as you slowly lift your shoulders straight up towards your ears, raising the barbell. At the peak of the movement, hold for a count of two and squeeze your trapezius muscles. Inhale as you slowly lower your shoulders and the barbell back down to the starting position. Repeat the movement for the desired number of repetitions.
Average per rep (kg)*: 58.71
Average per rep (lbs)*: 129.43
*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 Width: Use a grip that is slightly wider than shoulder-width to ensure balance and stability.
- Neck Position: Keep your neck in a neutral position; do not crane your head forward or look up.
- Shoulder Movement: Focus on moving your shoulders straight up and down. Avoid rolling them forward or backward.
- Mind-Muscle Connection: During the exercise, concentrate on squeezing your trapezius muscles at the top of the shrug to maximize contraction.
- Control the Weight: Perform the movement in a slow and controlled manner. Avoid using momentum to lift the barbell.
- Proper Breathing: Inhale as you prepare and exhale as you shrug your shoulders up. Inhale again as you lower them back down.
- Start Light: Begin with a lighter weight to perfect your form before progressively adding more weight.
- Avoid Overextension: Don't over-lift the shoulders. Maintaining a natural range of motion is key to preventing injury.
- Wrist Position: Keep your wrists straight and strong; do not let them flex or extend.
- Foot Placement: Stand with your feet about shoulder-width apart for better balance and support.
- Use Straps if Necessary: If your grip strength is limiting your performance, consider using lifting straps to help you hold onto the bar.
- Regular Stretching: Incorporate regular stretching of the shoulder and neck muscles to maintain flexibility and prevent stiffness.
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- Lateral raise with dumbbells
- Shoulders
- Dumbbell
- Strength
- Sets: 4
Lateral raise with dumbbells
- Primary muscle group: Shoulders
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 4
- Description: Stand upright and hold a dumbbell in each hand with the dumbbells hanging down by your sides. Keep your elbows slightly bent during the whole exercise. Exhale as you raise both arms to the sides until your arms form one line with your shoulders.Inhale and lower the dumbbells into the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 14.73
- Average per rep (lbs)*: 32.46
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Form: Keep a slight bend in your elbows to reduce the strain on your elbow joints. This will help maintain tension in your shoulder muscles.
- Neutral Wrist Position: Keep your wrists in a neutral position-avoid letting them bend forward or backward. This helps to protect your wrists and ensure that the focus remains on your shoulders.
- Controlled Movement: Lift and lower the dumbbells slowly and with control. Avoid using momentum to lift the weights, which can reduce the effectiveness of the exercise and increase the risk of injury.
- Limit Range of Motion: Raise your arms to shoulder height or just slightly above. Going too high can engage other muscles like the traps and reduce the focus on your deltoids.
- Light Weight, High Reps: Use a lighter weight to start with and aim for higher repetitions. This helps to engage the shoulder muscles more effectively and reduces the risk of injury.
- Body Position: Keep your back straight and your core engaged throughout the movement to maintain stability and avoid using your lower back to lift the weights.
- Breathing Technique: Exhale as you lift the weights and inhale as you lower them. Proper breathing can help you maintain your form and keep your movements controlled.
- Steady Feet: Keep your feet shoulder-width apart and avoid shifting your weight or moving your feet during the exercise. This stable base will help you perform the exercise with better control.
- Avoid Overreach: Ensure that you are lifting the weights to the side, not forward or backward, to target the lateral deltoid effectively.
- Rest and Recovery: Allow your muscles time to recover between sets to prevent overtraining and potential injury.
Exercise overview
Exercise ID: 00196
Description: Stand upright and hold a dumbbell in each hand with the dumbbells hanging down by your sides. Keep your elbows slightly bent during the whole exercise. Exhale as you raise both arms to the sides until your arms form one line with your shoulders.Inhale and lower the dumbbells into the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 14.73
Average per rep (lbs)*: 32.46
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Form: Keep a slight bend in your elbows to reduce the strain on your elbow joints. This will help maintain tension in your shoulder muscles.
- Neutral Wrist Position: Keep your wrists in a neutral position-avoid letting them bend forward or backward. This helps to protect your wrists and ensure that the focus remains on your shoulders.
- Controlled Movement: Lift and lower the dumbbells slowly and with control. Avoid using momentum to lift the weights, which can reduce the effectiveness of the exercise and increase the risk of injury.
- Limit Range of Motion: Raise your arms to shoulder height or just slightly above. Going too high can engage other muscles like the traps and reduce the focus on your deltoids.
- Light Weight, High Reps: Use a lighter weight to start with and aim for higher repetitions. This helps to engage the shoulder muscles more effectively and reduces the risk of injury.
- Body Position: Keep your back straight and your core engaged throughout the movement to maintain stability and avoid using your lower back to lift the weights.
- Breathing Technique: Exhale as you lift the weights and inhale as you lower them. Proper breathing can help you maintain your form and keep your movements controlled.
- Steady Feet: Keep your feet shoulder-width apart and avoid shifting your weight or moving your feet during the exercise. This stable base will help you perform the exercise with better control.
- Avoid Overreach: Ensure that you are lifting the weights to the side, not forward or backward, to target the lateral deltoid effectively.
- Rest and Recovery: Allow your muscles time to recover between sets to prevent overtraining and potential injury.
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- Face pull with cable
- Shoulders
- Cable
- Strength
- Sets: 4
Face pull with cable
- Primary muscle group: Shoulders
- Exercise type: Cable
- Exercise goal: Strength
- Sets: 4
- Description: Stand in front of a pulley set at head height, with the rope attachment in each hand, using an underhand grip. Step back to create tension in the rope and extend your arms in front of you. Assume a staggered stance for better balance. Exhale and pull the rope towards your forehead. Rotate your shoulders as the rope nears your face, creating a double biceps pose. Hold for two counts. Inhale as you slowly return to the starting position. Repeat the exercise.
- Average per rep (kg)*: 29.15
- Average per rep (lbs)*: 64.27
- *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
- Use a Rope Attachment: Ensure you use a rope attachment with a cable pulley system for better grip and control. Using the rope allows you to pull the handles apart at the end of the movement, engaging your rear delts and upper back muscles more effectively.
- Set the Pulley at Upper-Chest Height: Adjust the pulley so it's at the height of your upper chest or nose. This ensures you work the right muscle groups and maintain proper form throughout the exercise.
- Maintain a Stable Stance: Stand with your feet shoulder-width apart and engage your core. This helps you maintain balance and prevents your lower back from compensating during the pull.
- Elbows High: As you pull the rope towards your face, keep your elbows up and aligned with your shoulders. This position is key for targeting the rear delts and upper traps.
- Pull the Rope to Your Face: Focus on bringing the middle of the rope to your nose or chin rather than just pulling back. This movement should feel like your elbows are being pulled backward by your rear delts.
- Pause and Squeeze: When the rope reaches your face, hold that position for a brief moment and squeeze your shoulder blades together. This enhances muscle contraction and maximizes the effectiveness of the exercise.
- Control the Eccentric Phase: Slowly let the rope return to the starting position. Controlling the lowering phase is crucial for muscle growth and preventing injury.
- Avoid Using Heavy Weights: The Face Pull is about form and muscle activation, not lifting heavy. Use a moderate weight that lets you perform the exercise with proper form and full range of motion.
- Keep Your Wrists Neutral: Ensure your wrists stay straight and neutral to avoid any unnecessary strain. Twisting or bending your wrists can lead to discomfort and reduce the effectiveness of the exercise.
- Incorporate in Your Routine: The Face Pull can be a great addition to your warm-ups and cool-downs. It helps in improving shoulder health and posture by counteracting the effects of forward shoulder postures.
Exercise overview
Exercise ID: 00098
Description: Stand in front of a pulley set at head height, with the rope attachment in each hand, using an underhand grip. Step back to create tension in the rope and extend your arms in front of you. Assume a staggered stance for better balance. Exhale and pull the rope towards your forehead. Rotate your shoulders as the rope nears your face, creating a double biceps pose. Hold for two counts. Inhale as you slowly return to the starting position. Repeat the exercise.
Average per rep (kg)*: 29.15
Average per rep (lbs)*: 64.27
*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
- Use a Rope Attachment: Ensure you use a rope attachment with a cable pulley system for better grip and control. Using the rope allows you to pull the handles apart at the end of the movement, engaging your rear delts and upper back muscles more effectively.
- Set the Pulley at Upper-Chest Height: Adjust the pulley so it's at the height of your upper chest or nose. This ensures you work the right muscle groups and maintain proper form throughout the exercise.
- Maintain a Stable Stance: Stand with your feet shoulder-width apart and engage your core. This helps you maintain balance and prevents your lower back from compensating during the pull.
- Elbows High: As you pull the rope towards your face, keep your elbows up and aligned with your shoulders. This position is key for targeting the rear delts and upper traps.
- Pull the Rope to Your Face: Focus on bringing the middle of the rope to your nose or chin rather than just pulling back. This movement should feel like your elbows are being pulled backward by your rear delts.
- Pause and Squeeze: When the rope reaches your face, hold that position for a brief moment and squeeze your shoulder blades together. This enhances muscle contraction and maximizes the effectiveness of the exercise.
- Control the Eccentric Phase: Slowly let the rope return to the starting position. Controlling the lowering phase is crucial for muscle growth and preventing injury.
- Avoid Using Heavy Weights: The Face Pull is about form and muscle activation, not lifting heavy. Use a moderate weight that lets you perform the exercise with proper form and full range of motion.
- Keep Your Wrists Neutral: Ensure your wrists stay straight and neutral to avoid any unnecessary strain. Twisting or bending your wrists can lead to discomfort and reduce the effectiveness of the exercise.
- Incorporate in Your Routine: The Face Pull can be a great addition to your warm-ups and cool-downs. It helps in improving shoulder health and posture by counteracting the effects of forward shoulder postures.
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Day 4 Bro Split: Legs and Apps
OPEN IN APP-
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- Squat with barbell
- Legs
- Barbell
- Strength
- Sets: 4
Squat with barbell
- Primary muscle group: Legs
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 4
- Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart. Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards. Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle. Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this. Exhale as you push your body back up to the starting position, still keeping your torso upright. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 55.84
- Average per rep (lbs)*: 123.10
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Warm-Up Thoroughly: Always start with a comprehensive warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio to get your blood flowing.
- Head Position: Keep your head facing forward and eyes fixed on a point in front of you. This helps maintain balance and keeps your spine aligned.
- Chest Up: Ensure your chest is up and your back is neutral throughout the movement. Avoid rounding your back to prevent spinal injuries.
- Hips and Knees: Your hips should move back and down, with your knees tracking over your toes, not caving inward.
- Grip Width: Hold the barbell with a grip that is slightly wider than shoulder-width.
- Bar Placement: Place the barbell securely on the trapezius muscles (high-bar squat) or the rear deltoids (low-bar squat).
- Foot Placement: Position your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward.
- Inhale: Take a deep breath in before descending.
- Exhale: Breathe out as you press back up to the starting position. Effective breathing stabilizes your core and provides power for the lift.
- Depth of Squat: Aim to lower yourself until your thighs are parallel to the ground or slightly below, depending on your flexibility and strength. Perfect your form before attempting deeper squats.
- Core Engagement: Keep your core muscles engaged throughout the movement to provide stability and protect your lower back.
- Progress Gradually: Start with lighter weights to perfect your form before gradually increasing the load. Prioritize technique over heavy lifting to avoid injuries.
- Use Safety Measures: If you’re lifting heavy, ensure you use a squat rack with safety bars set at an appropriate height. Don’t hesitate to ask for a spotter if needed.
- Mind-Muscle Connection: Focus on the muscles you are working, particularly the quadriceps, hamstrings, and glutes. This increases activation and effectiveness of the exercise.
Exercise overview
Exercise ID: 00441
Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart. Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards. Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle. Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this. Exhale as you push your body back up to the starting position, still keeping your torso upright. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 55.84
Average per rep (lbs)*: 123.10
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Warm-Up Thoroughly: Always start with a comprehensive warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio to get your blood flowing.
- Head Position: Keep your head facing forward and eyes fixed on a point in front of you. This helps maintain balance and keeps your spine aligned.
- Chest Up: Ensure your chest is up and your back is neutral throughout the movement. Avoid rounding your back to prevent spinal injuries.
- Hips and Knees: Your hips should move back and down, with your knees tracking over your toes, not caving inward.
- Grip Width: Hold the barbell with a grip that is slightly wider than shoulder-width.
- Bar Placement: Place the barbell securely on the trapezius muscles (high-bar squat) or the rear deltoids (low-bar squat).
- Foot Placement: Position your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward.
- Inhale: Take a deep breath in before descending.
- Exhale: Breathe out as you press back up to the starting position. Effective breathing stabilizes your core and provides power for the lift.
- Depth of Squat: Aim to lower yourself until your thighs are parallel to the ground or slightly below, depending on your flexibility and strength. Perfect your form before attempting deeper squats.
- Core Engagement: Keep your core muscles engaged throughout the movement to provide stability and protect your lower back.
- Progress Gradually: Start with lighter weights to perfect your form before gradually increasing the load. Prioritize technique over heavy lifting to avoid injuries.
- Use Safety Measures: If you’re lifting heavy, ensure you use a squat rack with safety bars set at an appropriate height. Don’t hesitate to ask for a spotter if needed.
- Mind-Muscle Connection: Focus on the muscles you are working, particularly the quadriceps, hamstrings, and glutes. This increases activation and effectiveness of the exercise.
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- Leg curl on machine (seated)
- Legs
- Machine
- Strength
- Sets: 4
Leg curl on machine (seated)
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 4
- Description: Adjust the Machine: Ensure the machine’s pads are set up so they sit comfortably against your lower back when seated. Position Your Legs: Place your legs on the padded lever so it rests just below your calf muscles. Secure the Lap Pad: Adjust the lap pad so it sits securely on your thighs, just above the knees. Lift and Grip: Straighten your legs out in front of you and grasp the side handles of the machine. Execute the Movement: Pull the padded lever down and back towards you using your legs as far as you can. Hold and Return: Hold the position for a second, then slowly return the lever back to the starting position. Repeat the movement in a controlled manner for your desired number of repetitions.
- Average per rep (kg)*: 40.06
- Average per rep (lbs)*: 88.31
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Ensure the pad is adjusted to rest comfortably against the back of your lower legs just above the ankles. This helps in maximizing the range of motion.
- Breathe out as you curl the weight towards you and breathe in as you slowly return to the starting position. Controlled breathing can enhance your focus and performance.
- Perform each repetition through a full range of motion to effectively target your hamstrings. Avoid partial reps to prevent muscle imbalances.
- Control both the lifting (concentric phase) and lowering (eccentric phase) of the weight. A slower eccentric phase can enhance muscle growth by increasing time under tension.
- Use controlled movements to avoid swinging or using momentum. This ensures the hamstrings are doing the work and reduces the risk of injury.
- Focus on feeling your hamstrings work during the exercise. Visualizing the muscle contraction can enhance engagement and effectiveness.
- Maintain a flat back against the seat. This helps isolate the hamstrings better and provides stability throughout the exercise.
- Frequently monitor your form in the mirror or ask for feedback to ensure you’re performing the exercise correctly. Poor form can lead to reduced effectiveness and potential injuries.
- Start with a weight you can control and gradually increase as you gain strength. Overloading too quickly can compromise your form.
- Incorporate hamstring stretches post-workout to maintain flexibility and reduce muscle tightness.
Exercise overview
Exercise ID: 00198
Description: Adjust the Machine: Ensure the machine’s pads are set up so they sit comfortably against your lower back when seated. Position Your Legs: Place your legs on the padded lever so it rests just below your calf muscles. Secure the Lap Pad: Adjust the lap pad so it sits securely on your thighs, just above the knees. Lift and Grip: Straighten your legs out in front of you and grasp the side handles of the machine. Execute the Movement: Pull the padded lever down and back towards you using your legs as far as you can. Hold and Return: Hold the position for a second, then slowly return the lever back to the starting position. Repeat the movement in a controlled manner for your desired number of repetitions.
Average per rep (kg)*: 40.06
Average per rep (lbs)*: 88.31
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Ensure the pad is adjusted to rest comfortably against the back of your lower legs just above the ankles. This helps in maximizing the range of motion.
- Breathe out as you curl the weight towards you and breathe in as you slowly return to the starting position. Controlled breathing can enhance your focus and performance.
- Perform each repetition through a full range of motion to effectively target your hamstrings. Avoid partial reps to prevent muscle imbalances.
- Control both the lifting (concentric phase) and lowering (eccentric phase) of the weight. A slower eccentric phase can enhance muscle growth by increasing time under tension.
- Use controlled movements to avoid swinging or using momentum. This ensures the hamstrings are doing the work and reduces the risk of injury.
- Focus on feeling your hamstrings work during the exercise. Visualizing the muscle contraction can enhance engagement and effectiveness.
- Maintain a flat back against the seat. This helps isolate the hamstrings better and provides stability throughout the exercise.
- Frequently monitor your form in the mirror or ask for feedback to ensure you’re performing the exercise correctly. Poor form can lead to reduced effectiveness and potential injuries.
- Start with a weight you can control and gradually increase as you gain strength. Overloading too quickly can compromise your form.
- Incorporate hamstring stretches post-workout to maintain flexibility and reduce muscle tightness.
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- Leg extension on machine
- Legs
- Machine
- Strength
- Sets: 4
Leg extension on machine
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 4
- 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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- Standing calf raise on machine
- Legs
- Machine
- Strength
- Sets: 4
Standing calf raise on machine
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 4
- Description: Stand on the calf raise machine with the levers resting on your shoulders. Position the balls of your feet on the platform, with the arches and heels of your feet extending off the platform. Grasp the handles for support. Exhale as you raise your heels by using your calf muscles and push the shoulder levers up as far as possible. Hold in this position for one second. Inhale as you lower the levers until you feel a slight stretch in your calves. Keep your body straight during the whole motion. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 56.24
- Average per rep (lbs)*: 123.98
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Full Range of Motion: Ensure you achieve a full range of motion by lowering your heels as far as possible and then extending fully onto your toes. This will maximize muscle engagement and effectiveness.
- Controlled Movement: Focus on controlled movements rather than bouncing. Keep the motion slow and deliberate to engage the calf muscles completely and avoid injury.
- Proper Foot Positioning: Position your feet parallel and shoulder-width apart on the platform. This helps distribute the weight evenly and targets the calves effectively.
- Engage Your Core: Maintain a tight core throughout the exercise. This stabilization helps prevent any unnecessary strain on your lower back and improves balance.
- Focus on the Contraction: At the top of the movement, pause for a moment to really squeeze and feel the contraction in your calves.
- Breathing Technique: Breathe in as you lower your heels and breathe out as you raise them. Proper breathing ensures you remain in control and improves endurance.
- Gradually Increase Weight: Start with a manageable weight and gradually increase it as your strength improves. Overloading too soon can lead to improper form and potential injury.
- Heel Position Variety: For varied stimulation, try altering your foot position occasionally-by turning your toes slightly inward or outward. This can help target different parts of the calf muscle.
- Minimal Upper Body Movement: Keep your upper body relatively still and avoid using it to lift the weight. The movement should be driven by your calves.
- Focus on Posture: Maintain an upright posture by keeping your shoulders back and chest out. Avoid leaning forward or backward, which can put unnecessary strain on your back.
- Progressive Challenges: To progress, you can add static holds at the top of the movement or slow down the eccentric (lowering) phase of the exercise to increase the challenge.
Exercise overview
Exercise ID: 00366
Description: Stand on the calf raise machine with the levers resting on your shoulders. Position the balls of your feet on the platform, with the arches and heels of your feet extending off the platform. Grasp the handles for support. Exhale as you raise your heels by using your calf muscles and push the shoulder levers up as far as possible. Hold in this position for one second. Inhale as you lower the levers until you feel a slight stretch in your calves. Keep your body straight during the whole motion. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 56.24
Average per rep (lbs)*: 123.98
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Full Range of Motion: Ensure you achieve a full range of motion by lowering your heels as far as possible and then extending fully onto your toes. This will maximize muscle engagement and effectiveness.
- Controlled Movement: Focus on controlled movements rather than bouncing. Keep the motion slow and deliberate to engage the calf muscles completely and avoid injury.
- Proper Foot Positioning: Position your feet parallel and shoulder-width apart on the platform. This helps distribute the weight evenly and targets the calves effectively.
- Engage Your Core: Maintain a tight core throughout the exercise. This stabilization helps prevent any unnecessary strain on your lower back and improves balance.
- Focus on the Contraction: At the top of the movement, pause for a moment to really squeeze and feel the contraction in your calves.
- Breathing Technique: Breathe in as you lower your heels and breathe out as you raise them. Proper breathing ensures you remain in control and improves endurance.
- Gradually Increase Weight: Start with a manageable weight and gradually increase it as your strength improves. Overloading too soon can lead to improper form and potential injury.
- Heel Position Variety: For varied stimulation, try altering your foot position occasionally-by turning your toes slightly inward or outward. This can help target different parts of the calf muscle.
- Minimal Upper Body Movement: Keep your upper body relatively still and avoid using it to lift the weight. The movement should be driven by your calves.
- Focus on Posture: Maintain an upright posture by keeping your shoulders back and chest out. Avoid leaning forward or backward, which can put unnecessary strain on your back.
- Progressive Challenges: To progress, you can add static holds at the top of the movement or slow down the eccentric (lowering) phase of the exercise to increase the challenge.
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- 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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- Hanging knee raise
- Legs
- Bodyweight
- Strength
- Sets: 4
Hanging knee raise
- Primary muscle group: Legs
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 4
- Description: Hang from a bar using a shoulder-width pronated grip. Your feet must not touch the ground. Straighten your lower back and try not to arch your back. Exhale as you slowly raise your knees until your thighs form a 90 degree angle with your calves. Keep your body still and legs together during the motion. Inhale as you slowly lower your knees 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*: 14.0
- *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
- Grip Strength: Ensure your grip is secure on the bar. If grip strength is an issue, consider using lifting straps to maintain your hold.
- Controlled Movements: Perform the exercise in a slow and controlled manner. Focus on using your abdominal muscles to lift your knees, not just swinging your legs.
- Engage Core: Keep your core tight throughout the movement. Engaging your core will help maintain stability and improve effectiveness.
- Avoid Momentum: Prevent your body from swinging by avoiding the use of momentum. This ensures that your abs are doing the work, not the motion of your legs.
- Range of Motion: Bring your knees as high as you can comfortably manage while maintaining form. Ideally, your thighs should reach a position parallel to the floor or higher.
- Breathing: Exhale as you lift your knees towards your chest and inhale as you lower them back down. Proper breathing helps maintain rhythm and control.
- Elbow Position: Avoid locking your elbows completely. Keeping a slight bend in your elbows reduces strain on your joints and engages your muscles more effectively.
- Leg Positions: For added challenge, vary your routine by trying different leg positions, such as alternating sides or extending your legs out straight.
- Pelvic Tilt: For greater lower abdominal engagement, incorporate a slight posterior pelvic tilt at the top of the movement.
- Progress Gradually: If you're a beginner or find the exercise too challenging, start with bent-knee raises before progressing to straight-leg raises as your strength improves.
- Consistency: Consistency is key. Regularly include the hanging knee raise in your workout routine to see progress in strength and muscle definition.
Exercise overview
Exercise ID: 00125
Description: Hang from a bar using a shoulder-width pronated grip. Your feet must not touch the ground. Straighten your lower back and try not to arch your back. Exhale as you slowly raise your knees until your thighs form a 90 degree angle with your calves. Keep your body still and legs together during the motion. Inhale as you slowly lower your knees 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*: 14.0
*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
- Grip Strength: Ensure your grip is secure on the bar. If grip strength is an issue, consider using lifting straps to maintain your hold.
- Controlled Movements: Perform the exercise in a slow and controlled manner. Focus on using your abdominal muscles to lift your knees, not just swinging your legs.
- Engage Core: Keep your core tight throughout the movement. Engaging your core will help maintain stability and improve effectiveness.
- Avoid Momentum: Prevent your body from swinging by avoiding the use of momentum. This ensures that your abs are doing the work, not the motion of your legs.
- Range of Motion: Bring your knees as high as you can comfortably manage while maintaining form. Ideally, your thighs should reach a position parallel to the floor or higher.
- Breathing: Exhale as you lift your knees towards your chest and inhale as you lower them back down. Proper breathing helps maintain rhythm and control.
- Elbow Position: Avoid locking your elbows completely. Keeping a slight bend in your elbows reduces strain on your joints and engages your muscles more effectively.
- Leg Positions: For added challenge, vary your routine by trying different leg positions, such as alternating sides or extending your legs out straight.
- Pelvic Tilt: For greater lower abdominal engagement, incorporate a slight posterior pelvic tilt at the top of the movement.
- Progress Gradually: If you're a beginner or find the exercise too challenging, start with bent-knee raises before progressing to straight-leg raises as your strength improves.
- Consistency: Consistency is key. Regularly include the hanging knee raise in your workout routine to see progress in strength and muscle definition.
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Day 5 Bro Split: Biceps and Triceps
OPEN IN APP-
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- Bicep curl with barbell (regular grip)
- Arms
- Barbell
- Strength
- Sets: 4
Bicep curl with barbell (regular grip)
- Primary muscle group: Arms
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 4
- Description: Stand up straight, holding a barbell with a shoulder-width supinated grip (palms facing upward). Your arms should be almost fully extended, and the barbell should rest against your thighs. Keep your body still and exhale as you curl the barbell up towards your shoulders until your elbows are fully flexed. Once your elbows are fully flexed, allow them to move forward slightly, just until your forearms are vertical. Hold this position for a count of two and squeeze your biceps. Inhale as you slowly lower the barbell back to the starting position. Repeat for the recommended number of reps.
- Average per rep (kg)*: 23.69
- Average per rep (lbs)*: 52.24
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Stand with feet shoulder-width apart.
- Keep your back straight and chest up.
- Avoid swaying or leaning backward as you lift; this ensures that your biceps do the work, not your back.
- Use a shoulder-width grip on the barbell with your palms facing upward (supinated grip).
- Use a grip strength that isn't too tight to avoid unnecessary strain on your forearms.
- Lift the barbell in a controlled manner, focusing on contracting the biceps.
- Lower the barbell slowly to maximize muscle engagement and prevent injury.
- Fully extend your arms at the bottom of the movement to stretch the biceps.
- At the top of the lift, avoid swinging the barbell; squeeze the biceps briefly before lowering the weight.
- Exhale as you lift the barbell upwards.
- Inhale as you lower it back down to the starting position.
- Avoid using your body weight or momentum to lift the barbell. This could reduce the effectiveness of the exercise and increase the risk of injury.
- Keep your elbows close to your sides throughout the movement.
- Avoid moving your elbows forward or backward; this helps isolate the biceps effectively.
- Gradually increase the weight you lift to continually challenge your muscles and encourage growth.
- Ensure you can still maintain proper form with the increased weights.
- Perform some light cardio and dynamic stretches for a proper warm-up before engaging in heavy lifting to prevent injuries.
- Mix in different bicep curl variations, such as incline curls, hammer curls, or concentration curls to prevent plateaus and engage the bicep muscles from different angles.
Exercise overview
Exercise ID: 00430
Description: Stand up straight, holding a barbell with a shoulder-width supinated grip (palms facing upward). Your arms should be almost fully extended, and the barbell should rest against your thighs. Keep your body still and exhale as you curl the barbell up towards your shoulders until your elbows are fully flexed. Once your elbows are fully flexed, allow them to move forward slightly, just until your forearms are vertical. Hold this position for a count of two and squeeze your biceps. Inhale as you slowly lower the barbell back to the starting position. Repeat for the recommended number of reps.
Average per rep (kg)*: 23.69
Average per rep (lbs)*: 52.24
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Stand with feet shoulder-width apart.
- Keep your back straight and chest up.
- Avoid swaying or leaning backward as you lift; this ensures that your biceps do the work, not your back.
- Use a shoulder-width grip on the barbell with your palms facing upward (supinated grip).
- Use a grip strength that isn't too tight to avoid unnecessary strain on your forearms.
- Lift the barbell in a controlled manner, focusing on contracting the biceps.
- Lower the barbell slowly to maximize muscle engagement and prevent injury.
- Fully extend your arms at the bottom of the movement to stretch the biceps.
- At the top of the lift, avoid swinging the barbell; squeeze the biceps briefly before lowering the weight.
- Exhale as you lift the barbell upwards.
- Inhale as you lower it back down to the starting position.
- Avoid using your body weight or momentum to lift the barbell. This could reduce the effectiveness of the exercise and increase the risk of injury.
- Keep your elbows close to your sides throughout the movement.
- Avoid moving your elbows forward or backward; this helps isolate the biceps effectively.
- Gradually increase the weight you lift to continually challenge your muscles and encourage growth.
- Ensure you can still maintain proper form with the increased weights.
- Perform some light cardio and dynamic stretches for a proper warm-up before engaging in heavy lifting to prevent injuries.
- Mix in different bicep curl variations, such as incline curls, hammer curls, or concentration curls to prevent plateaus and engage the bicep muscles from different angles.
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- Bench press (close grip) with barbell
- Chest
- Barbell
- Strength
- Sets: 4
Bench press (close grip) with barbell
- Primary muscle group: Chest
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 4
- Description: Lie with your back on a flat bench. The bar should be on the level of your eyes. Place your feet firmly on the ground. Grasp the bar with both hands, your hands should be less than 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)*: 54.28
- Average per rep (lbs)*: 119.67
- *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 Width: Ensure your grip is narrow but not too close. Aim for a hand position where your arms maintain a vertical alignment or your forearms are slightly tilted inwards when the bar is lowered to your chest. Typically, this is shoulder-width apart or slightly closer.
- Elbow Position: Keep your elbows close to your body throughout the movement. This helps target your triceps more effectively and reduces stress on your shoulders.
- Controlled Movement: Maintain control over the barbell throughout the exercise. Lower the bar slowly to your chest and press it back up with a steady and controlled motion. Avoid bouncing the bar off your chest.
- Chest Engagement: Although this exercise primarily targets the triceps, ensure you press from your chest to engage the chest muscles slightly for stability and additional strength.
- Breathing Technique: Inhale deeply as you lower the bar to your chest, and exhale forcefully as you press the bar back up. Proper breathing can enhance your performance and stability.
- Shoulder Blades: Retract and depress your shoulder blades before and during the lift. This helps stabilize your upper body and provides a stronger base for pressing.
- Consistent Practice: Regularly incorporate close grip bench presses into your workout routine to build strength and improve your technique over time.
- Core Engagement: Keep your core muscles engaged throughout the exercise to maintain stability and prevent lower back strain.
- Spotter or Safety Measures: If lifting heavy, it’s beneficial to have a spotter or use safety pins in a power rack to ensure safety during the exercise.
- Warm-Up: As with any exercise, ensure you properly warm up your muscles and joints to prevent injury and improve performance during your sets.
Exercise overview
Exercise ID: 00015
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 less than 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)*: 54.28
Average per rep (lbs)*: 119.67
*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 Width: Ensure your grip is narrow but not too close. Aim for a hand position where your arms maintain a vertical alignment or your forearms are slightly tilted inwards when the bar is lowered to your chest. Typically, this is shoulder-width apart or slightly closer.
- Elbow Position: Keep your elbows close to your body throughout the movement. This helps target your triceps more effectively and reduces stress on your shoulders.
- Controlled Movement: Maintain control over the barbell throughout the exercise. Lower the bar slowly to your chest and press it back up with a steady and controlled motion. Avoid bouncing the bar off your chest.
- Chest Engagement: Although this exercise primarily targets the triceps, ensure you press from your chest to engage the chest muscles slightly for stability and additional strength.
- Breathing Technique: Inhale deeply as you lower the bar to your chest, and exhale forcefully as you press the bar back up. Proper breathing can enhance your performance and stability.
- Shoulder Blades: Retract and depress your shoulder blades before and during the lift. This helps stabilize your upper body and provides a stronger base for pressing.
- Consistent Practice: Regularly incorporate close grip bench presses into your workout routine to build strength and improve your technique over time.
- Core Engagement: Keep your core muscles engaged throughout the exercise to maintain stability and prevent lower back strain.
- Spotter or Safety Measures: If lifting heavy, it’s beneficial to have a spotter or use safety pins in a power rack to ensure safety during the exercise.
- Warm-Up: As with any exercise, ensure you properly warm up your muscles and joints to prevent injury and improve performance during your sets.
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- Hammer curl with dumbbells
- Arms
- Dumbbell
- Strength
- Sets: 4
Hammer curl with dumbbells
- Primary muscle group: Arms
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 4
- 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: 4
Triceps push down with ropes
- Primary muscle group: Arms
- Exercise type: Cable
- Exercise goal: Strength
- Sets: 4
- 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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- Preacher curl with EZ bar
- Arms
- EZ-bar
- Strength
- Sets: 4
Preacher curl with EZ bar
- Primary muscle group: Arms
- Exercise type: EZ-bar
- Exercise goal: Strength
- Sets: 4
- Description: Position a loaded barbell on the rest of a preacher bench. Sit on the preacher bench and use a shoulder-width underhand (supinated) grip to lift the barbell off the rest. Rest the backs of your upper arms on the padded surface, with your elbows fully extended. Exhale as you curl the barbell upwards towards your shoulders. Hold the top position for a count of two and squeeze your biceps. Inhale as you slowly lower the barbell until your elbows are fully extended. Repeat the movement for the prescribed number of repetitions.
- Average per rep (kg)*: 25.20
- Average per rep (lbs)*: 55.56
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Optimal Grip: When using the EZ bar, choose a grip that feels most natural for your wrists. The semi-pronated (angled) grip positions can reduce wrist strain compared to a straight bar.
- Control the Movement: Focus on maintaining a slow and controlled movement throughout the exercise. Avoid using momentum to lift the bar, which can reduce effectiveness and increase injury risk.
- Full Range of Motion: Ensure you work through a full range of motion. Lower the barbell until your elbows are almost fully extended for maximum stretch, and curl up until your biceps are fully contracted.
- Keep Elbows Stationary: Keep your elbows fixed in one position on the preacher bench to ensure your biceps are doing the work rather than other muscle groups.
- Adjust Bench Height: Adjust the preacher bench so that your armpits are flush against the top pad and your upper arms are fully supported. This helps to isolate the biceps effectively.
- Vary the Barbell Weight: Use lighter weights with higher repetitions for endurance and muscle definition, or heavier weights with lower repetitions for muscle strength and mass.
- Mind Your Posture: Maintain good posture by keeping your back straight and shoulders level. Avoid hunching your shoulders during the lift.
- Breathing: Exhale as you curl the bar up and inhale as you lower it back down. Proper breathing helps with maintaining rhythm and focus.
- Warm-Up and Stretch: Before performing the exercise, ensure you warm up your biceps and elbows to avoid strains and injuries. Additionally, stretch your arms between sets to maintain flexibility.
- Consistency and Form Over Weight: Prioritize correct form over lifting heavier weights. Incorrect form can lead to injuries and less effective workouts.
- Supination Focus: To further engage the biceps, twist your wrists slightly outward at the top of the curl if using a straight bar. This tip is less necessary with the EZ bar due to its ergonomic design.
Exercise overview
Exercise ID: 00256
Description: Position a loaded barbell on the rest of a preacher bench. Sit on the preacher bench and use a shoulder-width underhand (supinated) grip to lift the barbell off the rest. Rest the backs of your upper arms on the padded surface, with your elbows fully extended. Exhale as you curl the barbell upwards towards your shoulders. Hold the top position for a count of two and squeeze your biceps. Inhale as you slowly lower the barbell until your elbows are fully extended. Repeat the movement for the prescribed number of repetitions.
Average per rep (kg)*: 25.20
Average per rep (lbs)*: 55.56
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Optimal Grip: When using the EZ bar, choose a grip that feels most natural for your wrists. The semi-pronated (angled) grip positions can reduce wrist strain compared to a straight bar.
- Control the Movement: Focus on maintaining a slow and controlled movement throughout the exercise. Avoid using momentum to lift the bar, which can reduce effectiveness and increase injury risk.
- Full Range of Motion: Ensure you work through a full range of motion. Lower the barbell until your elbows are almost fully extended for maximum stretch, and curl up until your biceps are fully contracted.
- Keep Elbows Stationary: Keep your elbows fixed in one position on the preacher bench to ensure your biceps are doing the work rather than other muscle groups.
- Adjust Bench Height: Adjust the preacher bench so that your armpits are flush against the top pad and your upper arms are fully supported. This helps to isolate the biceps effectively.
- Vary the Barbell Weight: Use lighter weights with higher repetitions for endurance and muscle definition, or heavier weights with lower repetitions for muscle strength and mass.
- Mind Your Posture: Maintain good posture by keeping your back straight and shoulders level. Avoid hunching your shoulders during the lift.
- Breathing: Exhale as you curl the bar up and inhale as you lower it back down. Proper breathing helps with maintaining rhythm and focus.
- Warm-Up and Stretch: Before performing the exercise, ensure you warm up your biceps and elbows to avoid strains and injuries. Additionally, stretch your arms between sets to maintain flexibility.
- Consistency and Form Over Weight: Prioritize correct form over lifting heavier weights. Incorrect form can lead to injuries and less effective workouts.
- Supination Focus: To further engage the biceps, twist your wrists slightly outward at the top of the curl if using a straight bar. This tip is less necessary with the EZ bar due to its ergonomic design.
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- Triceps extension with one dumbbell (seated)
- Arms
- Dumbbell
- Strength
- Sets: 4
Triceps extension with one dumbbell (seated)
- Primary muscle group: Arms
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 4
- 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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