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Standard Full Body Workout
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- Squat with barbell
- Legs
- Barbell
- Strength
- Sets: 3
Squat with barbell
- Primary muscle group: Legs
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 3
- Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart. Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards. Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle. Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this. Exhale as you push your body back up to the starting position, still keeping your torso upright. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 55.84
- Average per rep (lbs)*: 123.10
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Warm-Up Thoroughly: Always start with a comprehensive warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio to get your blood flowing.
- Head Position: Keep your head facing forward and eyes fixed on a point in front of you. This helps maintain balance and keeps your spine aligned.
- Chest Up: Ensure your chest is up and your back is neutral throughout the movement. Avoid rounding your back to prevent spinal injuries.
- Hips and Knees: Your hips should move back and down, with your knees tracking over your toes, not caving inward.
- Grip Width: Hold the barbell with a grip that is slightly wider than shoulder-width.
- Bar Placement: Place the barbell securely on the trapezius muscles (high-bar squat) or the rear deltoids (low-bar squat).
- Foot Placement: Position your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward.
- Inhale: Take a deep breath in before descending.
- Exhale: Breathe out as you press back up to the starting position. Effective breathing stabilizes your core and provides power for the lift.
- Depth of Squat: Aim to lower yourself until your thighs are parallel to the ground or slightly below, depending on your flexibility and strength. Perfect your form before attempting deeper squats.
- Core Engagement: Keep your core muscles engaged throughout the movement to provide stability and protect your lower back.
- Progress Gradually: Start with lighter weights to perfect your form before gradually increasing the load. Prioritize technique over heavy lifting to avoid injuries.
- Use Safety Measures: If you’re lifting heavy, ensure you use a squat rack with safety bars set at an appropriate height. Don’t hesitate to ask for a spotter if needed.
- Mind-Muscle Connection: Focus on the muscles you are working, particularly the quadriceps, hamstrings, and glutes. This increases activation and effectiveness of the exercise.
Exercise overview
Exercise ID: 00441
Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart. Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards. Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle. Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this. Exhale as you push your body back up to the starting position, still keeping your torso upright. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 55.84
Average per rep (lbs)*: 123.10
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Warm-Up Thoroughly: Always start with a comprehensive warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio to get your blood flowing.
- Head Position: Keep your head facing forward and eyes fixed on a point in front of you. This helps maintain balance and keeps your spine aligned.
- Chest Up: Ensure your chest is up and your back is neutral throughout the movement. Avoid rounding your back to prevent spinal injuries.
- Hips and Knees: Your hips should move back and down, with your knees tracking over your toes, not caving inward.
- Grip Width: Hold the barbell with a grip that is slightly wider than shoulder-width.
- Bar Placement: Place the barbell securely on the trapezius muscles (high-bar squat) or the rear deltoids (low-bar squat).
- Foot Placement: Position your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward.
- Inhale: Take a deep breath in before descending.
- Exhale: Breathe out as you press back up to the starting position. Effective breathing stabilizes your core and provides power for the lift.
- Depth of Squat: Aim to lower yourself until your thighs are parallel to the ground or slightly below, depending on your flexibility and strength. Perfect your form before attempting deeper squats.
- Core Engagement: Keep your core muscles engaged throughout the movement to provide stability and protect your lower back.
- Progress Gradually: Start with lighter weights to perfect your form before gradually increasing the load. Prioritize technique over heavy lifting to avoid injuries.
- Use Safety Measures: If you’re lifting heavy, ensure you use a squat rack with safety bars set at an appropriate height. Don’t hesitate to ask for a spotter if needed.
- Mind-Muscle Connection: Focus on the muscles you are working, particularly the quadriceps, hamstrings, and glutes. This increases activation and effectiveness of the exercise.
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- Bench press with dumbbells
- Chest
- Dumbbell
- Strength
- Sets: 3
Bench press with dumbbells
- Primary muscle group: Chest
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 3
- Description: Hold a dumbbell in each hand, sit on a flat bench and rest one dumbbell on each knee. While you lie back on the bench, kick each dumbbell up into position resting on your chest, one at a time. Position the dumbbells to the sides of your chest. Tuck your elbows in to approximately a 45-degree angle. 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)*: 36.55
- Average per rep (lbs)*: 80.58
- 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
- Neutral Grip: Hold the dumbbells with a neutral grip, meaning your palms should face each other. This can reduce strain on your shoulders.
- Firm Grip: Ensure your grip on the dumbbells is firm but not overly tight to remove unnecessary tension from your arms.
- Back Arch: Maintain a natural arch in your lower back. Your buttocks, upper back, and head should remain firmly on the bench.
- Foot Placement: Keep your feet flat on the floor for stability. This helps in ensuring a strong base to press from.
- Full Extension: Extending your arms fully without locking your elbows ensures maximum muscle activation while keeping your joints safe.
- Lowering Dumbbells: Lower the dumbbells to the sides of your chest, creating about a 45-degree angle between your torso and upper arms. This can help in maintaining a natural movement pattern.
- Inhale Down: Take a deep breath in while lowering the dumbbells to your chest.
- Exhale Up: Exhale as you press the dumbbells back up. This rhythmic breathing can help maintain focus and core stability.
- Scapular Retraction: Keep your shoulder blades retracted (pulled together) during the movement. This provides a stable base for pressing and protects your shoulders.
- Elbow Path: Keep your elbows at a manageable angle (about 45 degrees from your body) to minimize shoulder strain.
- Progress Gradually: Start with a weight that you can handle comfortably for about 8-12 repetitions. Increase the weight gradually as your strength improves.
- Control Over Weight: Focus on controlling the dumbbells throughout the entire movement rather than lifting heavier weights with poor form.
- Perform a few warm-up sets with lighter weights or even without weights to prime your muscles for the exercise.
- Focus on the muscle group you're working on (primarily the chest) to enhance the effectiveness of the workout. This conscious effort can lead to better muscle activation.
- If possible, have a spotter, especially when you’re lifting heavy weights. They can assist in maintaining your form and provide safety.
- Give yourself adequate rest (about 1-2 minutes) between sets to ensure your muscles recover partially and are ready for the next set.
- Incorporate variations like incline, decline, or alternating dumbbell presses to engage different parts of the chest and maintain workout diversity.
Exercise overview
Exercise ID: 00020
Description: Hold a dumbbell in each hand, sit on a flat bench and rest one dumbbell on each knee. While you lie back on the bench, kick each dumbbell up into position resting on your chest, one at a time. Position the dumbbells to the sides of your chest. Tuck your elbows in to approximately a 45-degree angle. 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)*: 36.55
Average per rep (lbs)*: 80.58
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
- Neutral Grip: Hold the dumbbells with a neutral grip, meaning your palms should face each other. This can reduce strain on your shoulders.
- Firm Grip: Ensure your grip on the dumbbells is firm but not overly tight to remove unnecessary tension from your arms.
- Back Arch: Maintain a natural arch in your lower back. Your buttocks, upper back, and head should remain firmly on the bench.
- Foot Placement: Keep your feet flat on the floor for stability. This helps in ensuring a strong base to press from.
- Full Extension: Extending your arms fully without locking your elbows ensures maximum muscle activation while keeping your joints safe.
- Lowering Dumbbells: Lower the dumbbells to the sides of your chest, creating about a 45-degree angle between your torso and upper arms. This can help in maintaining a natural movement pattern.
- Inhale Down: Take a deep breath in while lowering the dumbbells to your chest.
- Exhale Up: Exhale as you press the dumbbells back up. This rhythmic breathing can help maintain focus and core stability.
- Scapular Retraction: Keep your shoulder blades retracted (pulled together) during the movement. This provides a stable base for pressing and protects your shoulders.
- Elbow Path: Keep your elbows at a manageable angle (about 45 degrees from your body) to minimize shoulder strain.
- Progress Gradually: Start with a weight that you can handle comfortably for about 8-12 repetitions. Increase the weight gradually as your strength improves.
- Control Over Weight: Focus on controlling the dumbbells throughout the entire movement rather than lifting heavier weights with poor form.
- Perform a few warm-up sets with lighter weights or even without weights to prime your muscles for the exercise.
- Focus on the muscle group you're working on (primarily the chest) to enhance the effectiveness of the workout. This conscious effort can lead to better muscle activation.
- If possible, have a spotter, especially when you’re lifting heavy weights. They can assist in maintaining your form and provide safety.
- Give yourself adequate rest (about 1-2 minutes) between sets to ensure your muscles recover partially and are ready for the next set.
- Incorporate variations like incline, decline, or alternating dumbbell presses to engage different parts of the chest and maintain workout diversity.
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- Bent over row with barbell
- Back
- Barbell
- Strength
- Sets: 3
Bent over row with barbell
- Primary muscle group: Back
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 3
- Description: Stand over a barbell, the bar should line up with your toes. Bend your hips and your knees and grasp the barbell with both hands a little wider than shoulder-width apart. Your back should be straight and your spine should form one line with your head. Flex your core muscles and exhale as you pull the barbell up to your waist or stomach using your arms and the strength of your back and core. Hold for a count of two and squeeze your back. Inhale and lower the barbell in a controlled manner until it nearly touches the floor. Keep your core flexed and your back straight. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. On completion of your last rep, lower the barbell to the floor.
- Average per rep (kg)*: 42.95
- Average per rep (lbs)*: 94.68
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain a Strong Core: Keep your abdominal muscles engaged throughout the exercise to support your lower back.
- Neutral Spine: Ensure your spine stays neutral, avoiding any rounding or arching to prevent strain on your back.
- Proper Angle: Bend at your hips so your torso is at about a 45-degree angle to the floor, and keep this angle consistent throughout the movement.
- Grip Width: Use a shoulder-width grip for better control and engagement of the back muscles.
- Elbow Position: Keep your elbows close to your body as you row the weight upwards, and squeeze your shoulder blades together at the top of the movement.
- Control the Movement: Avoid using momentum by swinging the bar; move the barbell in a controlled manner, both on the lift and as you lower it back down.
- Foot Placement: Position your feet about shoulder-width apart for a stable base.
- Breath Control: Inhale as you lower the bar and exhale as you row it towards your abdomen.
- Focus on Muscle Engagement: Mindfully focus on engaging your back muscles rather than simply lifting the weight.
- Use Appropriate Weight: Start with a weight that allows you to perform the exercise with proper form before progressing to heavier weights.
Exercise overview
Exercise ID: 00026
Description: Stand over a barbell, the bar should line up with your toes. Bend your hips and your knees and grasp the barbell with both hands a little wider than shoulder-width apart. Your back should be straight and your spine should form one line with your head. Flex your core muscles and exhale as you pull the barbell up to your waist or stomach using your arms and the strength of your back and core. Hold for a count of two and squeeze your back. Inhale and lower the barbell in a controlled manner until it nearly touches the floor. Keep your core flexed and your back straight. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. On completion of your last rep, lower the barbell to the floor.
Average per rep (kg)*: 42.95
Average per rep (lbs)*: 94.68
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain a Strong Core: Keep your abdominal muscles engaged throughout the exercise to support your lower back.
- Neutral Spine: Ensure your spine stays neutral, avoiding any rounding or arching to prevent strain on your back.
- Proper Angle: Bend at your hips so your torso is at about a 45-degree angle to the floor, and keep this angle consistent throughout the movement.
- Grip Width: Use a shoulder-width grip for better control and engagement of the back muscles.
- Elbow Position: Keep your elbows close to your body as you row the weight upwards, and squeeze your shoulder blades together at the top of the movement.
- Control the Movement: Avoid using momentum by swinging the bar; move the barbell in a controlled manner, both on the lift and as you lower it back down.
- Foot Placement: Position your feet about shoulder-width apart for a stable base.
- Breath Control: Inhale as you lower the bar and exhale as you row it towards your abdomen.
- Focus on Muscle Engagement: Mindfully focus on engaging your back muscles rather than simply lifting the weight.
- Use Appropriate Weight: Start with a weight that allows you to perform the exercise with proper form before progressing to heavier weights.
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- Overhead press or military press on Smith machine
- Shoulders
- Machine
- Strength
- Sets: 3
Overhead press or military press on Smith machine
- Primary muscle group: Shoulders
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 3
- Description: Adjust the Smith machine bar to upper-chest height and secure it with the safety pins. Then load the bar as needed. Stand under the bar and grasp it with both hands. Hands should be a little wider than shoulder-width apart. Unlatch the bar from the Smith machine by rotating it. The bar should rest on your upper chest. Exhale as you press the bar upward until your arms are almost fully extended. Inhale as you lower the bar in a controlled motion until it touches your upper chest. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. After your last rep, rotate the bar to latch it back onto the rail while the bar rests on your upper chest.
- Average per rep (kg)*: 26.08
- Average per rep (lbs)*: 57.49
- *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 Properly: Always start with a good warm-up to prepare your shoulders, triceps, and upper body muscles. This reduces the risk of injury and helps improve your performance.
- Grip and Stance: Make sure your grip width is comfortable and your hands are evenly spaced on the bar. A shoulder-width grip is generally a good place to start. Stand with your feet shoulder-width apart and maintain a slight bend in your knees for better stability.
- Core Engagement: Keep your core tight throughout the entire motion to help maintain balance and prevent lower back strain. Engaging your core also aids in stabilizing the spine.
- Head and Neck Alignment: Keep your neck neutral and avoid tilting your head too far forward or backward. Eyes should be focused straight ahead.
- Range of Motion: Lower the bar only until your elbows are at a 90-degree angle or slightly below. Dropping too low can put unnecessary strain on your shoulder joints.
- Breathing Technique: Inhale as you lower the bar towards your chest and exhale as you press the bar upwards. Proper breathing technique ensures adequate oxygen flow and maintains rhythm.
- Controlled Movements: Avoid jerking or using momentum to push the weight up. Perform the exercise in a slow, controlled manner to maximize muscle engagement and minimize injury risk.
- Check Your Posture: Keep your chest lifted, back straight, and shoulders retracted (pulled back). Poor posture can lead to ineffective workouts and potential injuries.
- Use a Spotter: If you're lifting heavy, don't hesitate to use a spotter for added safety. Alternatively, set the safety stops on the Smith machine to catch the bar if you fail a rep.
- Progressive Overload: Gradually increase the weight over time to build strength and muscle. Avoid jumping to heavy weights too quickly to prevent injury.
- Isolation Focus: Because the Smith machine stabilizes the weight for you, focus on isolating the shoulder muscles and getting a good feel and contraction throughout the lift.
- Rest and Recovery: Ensure you’re getting adequate rest between sets and workouts. Adequate recovery is crucial for muscle growth and overall performance improvement.
Exercise overview
Exercise ID: 00445
Description: Adjust the Smith machine bar to upper-chest height and secure it with the safety pins. Then load the bar as needed. Stand under the bar and grasp it with both hands. Hands should be a little wider than shoulder-width apart. Unlatch the bar from the Smith machine by rotating it. The bar should rest on your upper chest. Exhale as you press the bar upward until your arms are almost fully extended. Inhale as you lower the bar in a controlled motion until it touches your upper chest. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. After your last rep, rotate the bar to latch it back onto the rail while the bar rests on your upper chest.
Average per rep (kg)*: 26.08
Average per rep (lbs)*: 57.49
*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 Properly: Always start with a good warm-up to prepare your shoulders, triceps, and upper body muscles. This reduces the risk of injury and helps improve your performance.
- Grip and Stance: Make sure your grip width is comfortable and your hands are evenly spaced on the bar. A shoulder-width grip is generally a good place to start. Stand with your feet shoulder-width apart and maintain a slight bend in your knees for better stability.
- Core Engagement: Keep your core tight throughout the entire motion to help maintain balance and prevent lower back strain. Engaging your core also aids in stabilizing the spine.
- Head and Neck Alignment: Keep your neck neutral and avoid tilting your head too far forward or backward. Eyes should be focused straight ahead.
- Range of Motion: Lower the bar only until your elbows are at a 90-degree angle or slightly below. Dropping too low can put unnecessary strain on your shoulder joints.
- Breathing Technique: Inhale as you lower the bar towards your chest and exhale as you press the bar upwards. Proper breathing technique ensures adequate oxygen flow and maintains rhythm.
- Controlled Movements: Avoid jerking or using momentum to push the weight up. Perform the exercise in a slow, controlled manner to maximize muscle engagement and minimize injury risk.
- Check Your Posture: Keep your chest lifted, back straight, and shoulders retracted (pulled back). Poor posture can lead to ineffective workouts and potential injuries.
- Use a Spotter: If you're lifting heavy, don't hesitate to use a spotter for added safety. Alternatively, set the safety stops on the Smith machine to catch the bar if you fail a rep.
- Progressive Overload: Gradually increase the weight over time to build strength and muscle. Avoid jumping to heavy weights too quickly to prevent injury.
- Isolation Focus: Because the Smith machine stabilizes the weight for you, focus on isolating the shoulder muscles and getting a good feel and contraction throughout the lift.
- Rest and Recovery: Ensure you’re getting adequate rest between sets and workouts. Adequate recovery is crucial for muscle growth and overall performance improvement.
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- Bicep curl with EZ bar
- Arms
- EZ-bar
- Strength
- Sets: 3
Bicep curl with EZ bar
- Primary muscle group: Arms
- Exercise type: EZ-bar
- Exercise goal: Strength
- Sets: 3
- Description: Stand upright holding an EZ bar in both hands. Your hands should be shoulder-width apart and your palms should be facing upward. Your elbows should almost be fully extended and the bar should rest against your thighs. Exhale as you lift the EZ bar up toward your shoulders using only your arms. The rest of your body should be still. At the top of the movement, hold shortly and squeeze your biceps. Inhale as you lower the EZ bar to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 21.16
- Average per rep (lbs)*: 46.64
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Optimal Grip Position: Use the angled grips of the EZ bar to reduce wrist strain. This not only increases comfort but also optimizes bicep engagement.
- Controlled Movements: Avoid swinging the bar or using momentum. Focus on controlled, deliberate movements to maximize muscle activation and reduce the risk of injury.
- Elbow Position: Keep your elbows close to your torso throughout the movement. This helps to isolate the biceps and ensures that other muscle groups aren't taking over.
- Range of Motion: Fully extend your arms at the bottom of the movement and aim to bring the bar up just past 90 degrees at the elbow joint. This maximizes muscle stretch and contraction.
- Mind-Muscle Connection: Concentrate on the contraction of the biceps. Visualizing the muscle working can enhance the effectiveness of the exercise.
- Breathing: Exhale as you curl the bar up and inhale as you lower it back down. Proper breathing helps to maintain rhythm and can improve performance.
- Appropriate Weight: Choose a weight that allows you to complete your reps with good form. Too heavy, and you'll compromise form; too light, and you won't effectively challenge the muscles.
- Avoid Locking Joints: Do not lock your elbows at the bottom of the move. Keeping a slight bend in the elbows maintains tension on the biceps and supports joint health.
- Variation: Include variations like using different grip widths to target different parts of the biceps and to keep your workout routine fresh.
- Warm-Up: Always start with a proper warm-up to prepare your muscles and joints for the exercise, reducing the risk of injury.
Exercise overview
Exercise ID: 00069
Description: Stand upright holding an EZ bar in both hands. Your hands should be shoulder-width apart and your palms should be facing upward. Your elbows should almost be fully extended and the bar should rest against your thighs. Exhale as you lift the EZ bar up toward your shoulders using only your arms. The rest of your body should be still. At the top of the movement, hold shortly and squeeze your biceps. Inhale as you lower the EZ bar to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 21.16
Average per rep (lbs)*: 46.64
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Optimal Grip Position: Use the angled grips of the EZ bar to reduce wrist strain. This not only increases comfort but also optimizes bicep engagement.
- Controlled Movements: Avoid swinging the bar or using momentum. Focus on controlled, deliberate movements to maximize muscle activation and reduce the risk of injury.
- Elbow Position: Keep your elbows close to your torso throughout the movement. This helps to isolate the biceps and ensures that other muscle groups aren't taking over.
- Range of Motion: Fully extend your arms at the bottom of the movement and aim to bring the bar up just past 90 degrees at the elbow joint. This maximizes muscle stretch and contraction.
- Mind-Muscle Connection: Concentrate on the contraction of the biceps. Visualizing the muscle working can enhance the effectiveness of the exercise.
- Breathing: Exhale as you curl the bar up and inhale as you lower it back down. Proper breathing helps to maintain rhythm and can improve performance.
- Appropriate Weight: Choose a weight that allows you to complete your reps with good form. Too heavy, and you'll compromise form; too light, and you won't effectively challenge the muscles.
- Avoid Locking Joints: Do not lock your elbows at the bottom of the move. Keeping a slight bend in the elbows maintains tension on the biceps and supports joint health.
- Variation: Include variations like using different grip widths to target different parts of the biceps and to keep your workout routine fresh.
- Warm-Up: Always start with a proper warm-up to prepare your muscles and joints for the exercise, reducing the risk of injury.
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- Triceps extension with one dumbbell (seated)
- Arms
- Dumbbell
- Strength
- Sets: 2
Triceps extension with one dumbbell (seated)
- Primary muscle group: Arms
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 2
- 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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- Plank
- Core
- Bodyweight
- Strength
- Sets: 2
Plank
- Primary muscle group: Core
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 2
- 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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