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Blaze - Legs and Arms
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- Plyometric box jump
- Legs
- Bodyweight
- Strength
- Sets: 3
Plyometric box jump
- Primary muscle group: Legs
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 3
- Description: Position the Box: Place a box of an appropriate height (1-2 feet) in front of you. Starting Stance: Stand with your feet shoulder-width apart. This is your starting position. Prepare to Jump: Perform a short squat, swinging your arms behind you for momentum. Execute the Jump: Explosively jump as high as possible by extending your hips, knees, and ankles. Swing your arms forward and up concurrently. Land on the Box: Land softly on the box with your knees bent, absorbing the impact through your legs. Dismount: Either jump back down to the ground or step down one leg at a time for safety. Repeat these steps for the desired number of repetitions.
- 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
- Start with the Right Box Height: Always start with a lower box to get your form right before progressing to higher heights. This helps you build confidence and reduces the risk of injury.
- Warm-Up Properly: Ensure your body is well-prepped for the high-impact nature of box jumps. Incorporate dynamic stretches like leg swings, high knees, and lunges into your warm-up routine.
- Focus on Form: Keep a neutral spine, engage your core, and ensure your knees don’t cave in during the jump. Good form is essential for both performance and injury prevention.
- Land Softly: Aim to land softly with a slight bend in your knees to absorb the impact. This reduces the strain on your joints and lowers the risk of injuries.
- Controlled Descent: Step down one foot at a time rather than jumping off the box. This controlled descent minimizes the impact on your knees and ankles.
- Keep it Explosive: Plyometric exercises are all about power. Concentrate on an explosive takeoff, using your arms to help propel you upwards.
- Use Proper Footwear: Wear shoes with good support and cushioning to help absorb the impact and provide stability during your jumps.
- Progress Gradually: As your strength and skill level improve, gradually increase the height of the box. Avoid making sudden, large increases to prevent possible injuries.
- Stay Hydrated: Keep yourself hydrated before, during, and after your workout to maintain energy levels and optimize performance.
- Safety First: Ensure that the surface around your box is clear of any obstacles. If you’re a beginner, consider having a spotter or doing the jumps near a sturdy surface you can grab onto if needed.
Exercise overview
Exercise ID: 00037
Description: Position the Box: Place a box of an appropriate height (1-2 feet) in front of you. Starting Stance: Stand with your feet shoulder-width apart. This is your starting position. Prepare to Jump: Perform a short squat, swinging your arms behind you for momentum. Execute the Jump: Explosively jump as high as possible by extending your hips, knees, and ankles. Swing your arms forward and up concurrently. Land on the Box: Land softly on the box with your knees bent, absorbing the impact through your legs. Dismount: Either jump back down to the ground or step down one leg at a time for safety. Repeat these steps for the desired number of repetitions.
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
- Start with the Right Box Height: Always start with a lower box to get your form right before progressing to higher heights. This helps you build confidence and reduces the risk of injury.
- Warm-Up Properly: Ensure your body is well-prepped for the high-impact nature of box jumps. Incorporate dynamic stretches like leg swings, high knees, and lunges into your warm-up routine.
- Focus on Form: Keep a neutral spine, engage your core, and ensure your knees don’t cave in during the jump. Good form is essential for both performance and injury prevention.
- Land Softly: Aim to land softly with a slight bend in your knees to absorb the impact. This reduces the strain on your joints and lowers the risk of injuries.
- Controlled Descent: Step down one foot at a time rather than jumping off the box. This controlled descent minimizes the impact on your knees and ankles.
- Keep it Explosive: Plyometric exercises are all about power. Concentrate on an explosive takeoff, using your arms to help propel you upwards.
- Use Proper Footwear: Wear shoes with good support and cushioning to help absorb the impact and provide stability during your jumps.
- Progress Gradually: As your strength and skill level improve, gradually increase the height of the box. Avoid making sudden, large increases to prevent possible injuries.
- Stay Hydrated: Keep yourself hydrated before, during, and after your workout to maintain energy levels and optimize performance.
- Safety First: Ensure that the surface around your box is clear of any obstacles. If you’re a beginner, consider having a spotter or doing the jumps near a sturdy surface you can grab onto if needed.
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- Pistol squat
- Legs
- Bodyweight
- Strength
- Sets: 4
Pistol squat
- Primary muscle group: Legs
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 4
- Description: Stand on one leg in front of a box or bench, keeping your non-standing leg hovering in front of you. Inhale as you slowly squat down on your standing leg, keeping your balance and control. Lower yourself until your butt touches the box, ensuring you do not sit down or shift your weight onto the box. Hold the squat position momentarily, then exhale as you stand back up to the starting position. Complete the prescribed number of repetitions on this leg. Switch to the opposite leg and repeat the steps for an equal number of repetitions.
- 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
- Engage Your Core: A strong core is essential for stability and balance during the pistol squat. Keep your core tight throughout the movement.
- Use a Box: If you're struggling with full pistol squats, start with a pistol box squat. This allows you to build strength and improve balance gradually.
- Elevate Your Heel: Elevating your heel with a small weight plate can help if you have limited ankle mobility, making it easier to maintain balance.
- Use Your Arms for Balance: Extend your arms out in front of you as you descend to counterbalance your body and maintain stability.
- Control the Descent: Lower yourself slowly and with control to avoid falling or losing balance. This also engages more muscle fibers and increases strength.
- Find Your Optimal Foot Position: Experiment with different foot placements to find the position that allows for the best balance and knee tracking.
- Use Support: If necessary, hold onto a stable object or use TRX bands for initial support. Gradually reduce assistance as you build strength and balance.
- Flexibility is Key: Ensure you have good flexibility in your hip flexors, hamstrings, and ankles. Incorporate stretching and mobility exercises into your routine.
- Focus on Breathing: Inhale as you lower yourself and exhale as you push back up. This helps maintain control and provides the body with necessary oxygen.
- Practice Single-Leg Strength: Incorporate other single-leg exercises into your routine, such as lunges and Bulgarian split squats, to build the necessary strength for pistol squats.
- Consistency is Crucial: Practice regularly and progressively increase the difficulty. Consistent practice will improve muscle memory, strength, and balance.
Exercise overview
Exercise ID: 00251
Description: Stand on one leg in front of a box or bench, keeping your non-standing leg hovering in front of you. Inhale as you slowly squat down on your standing leg, keeping your balance and control. Lower yourself until your butt touches the box, ensuring you do not sit down or shift your weight onto the box. Hold the squat position momentarily, then exhale as you stand back up to the starting position. Complete the prescribed number of repetitions on this leg. Switch to the opposite leg and repeat the steps for an equal number of repetitions.
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
- Engage Your Core: A strong core is essential for stability and balance during the pistol squat. Keep your core tight throughout the movement.
- Use a Box: If you're struggling with full pistol squats, start with a pistol box squat. This allows you to build strength and improve balance gradually.
- Elevate Your Heel: Elevating your heel with a small weight plate can help if you have limited ankle mobility, making it easier to maintain balance.
- Use Your Arms for Balance: Extend your arms out in front of you as you descend to counterbalance your body and maintain stability.
- Control the Descent: Lower yourself slowly and with control to avoid falling or losing balance. This also engages more muscle fibers and increases strength.
- Find Your Optimal Foot Position: Experiment with different foot placements to find the position that allows for the best balance and knee tracking.
- Use Support: If necessary, hold onto a stable object or use TRX bands for initial support. Gradually reduce assistance as you build strength and balance.
- Flexibility is Key: Ensure you have good flexibility in your hip flexors, hamstrings, and ankles. Incorporate stretching and mobility exercises into your routine.
- Focus on Breathing: Inhale as you lower yourself and exhale as you push back up. This helps maintain control and provides the body with necessary oxygen.
- Practice Single-Leg Strength: Incorporate other single-leg exercises into your routine, such as lunges and Bulgarian split squats, to build the necessary strength for pistol squats.
- Consistency is Crucial: Practice regularly and progressively increase the difficulty. Consistent practice will improve muscle memory, strength, and balance.
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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)*: 55.73
- Average per rep (lbs)*: 122.87
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Warm-Up Thoroughly: Always start with a comprehensive warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio to get your blood flowing.
- Head Position: Keep your head facing forward and eyes fixed on a point in front of you. This helps maintain balance and keeps your spine aligned.
- Chest Up: Ensure your chest is up and your back is neutral throughout the movement. Avoid rounding your back to prevent spinal injuries.
- Hips and Knees: Your hips should move back and down, with your knees tracking over your toes, not caving inward.
- Grip Width: Hold the barbell with a grip that is slightly wider than shoulder-width.
- Bar Placement: Place the barbell securely on the trapezius muscles (high-bar squat) or the rear deltoids (low-bar squat).
- Foot Placement: Position your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward.
- Inhale: Take a deep breath in before descending.
- Exhale: Breathe out as you press back up to the starting position. Effective breathing stabilizes your core and provides power for the lift.
- Depth of Squat: Aim to lower yourself until your thighs are parallel to the ground or slightly below, depending on your flexibility and strength. Perfect your form before attempting deeper squats.
- Core Engagement: Keep your core muscles engaged throughout the movement to provide stability and protect your lower back.
- Progress Gradually: Start with lighter weights to perfect your form before gradually increasing the load. Prioritize technique over heavy lifting to avoid injuries.
- Use Safety Measures: If you’re lifting heavy, ensure you use a squat rack with safety bars set at an appropriate height. Don’t hesitate to ask for a spotter if needed.
- Mind-Muscle Connection: Focus on the muscles you are working, particularly the quadriceps, hamstrings, and glutes. This increases activation and effectiveness of the exercise.
Exercise overview
Exercise ID: 00441
Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart. Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards. Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle. Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this. Exhale as you push your body back up to the starting position, still keeping your torso upright. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 55.73
Average per rep (lbs)*: 122.87
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Warm-Up Thoroughly: Always start with a comprehensive warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio to get your blood flowing.
- Head Position: Keep your head facing forward and eyes fixed on a point in front of you. This helps maintain balance and keeps your spine aligned.
- Chest Up: Ensure your chest is up and your back is neutral throughout the movement. Avoid rounding your back to prevent spinal injuries.
- Hips and Knees: Your hips should move back and down, with your knees tracking over your toes, not caving inward.
- Grip Width: Hold the barbell with a grip that is slightly wider than shoulder-width.
- Bar Placement: Place the barbell securely on the trapezius muscles (high-bar squat) or the rear deltoids (low-bar squat).
- Foot Placement: Position your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward.
- Inhale: Take a deep breath in before descending.
- Exhale: Breathe out as you press back up to the starting position. Effective breathing stabilizes your core and provides power for the lift.
- Depth of Squat: Aim to lower yourself until your thighs are parallel to the ground or slightly below, depending on your flexibility and strength. Perfect your form before attempting deeper squats.
- Core Engagement: Keep your core muscles engaged throughout the movement to provide stability and protect your lower back.
- Progress Gradually: Start with lighter weights to perfect your form before gradually increasing the load. Prioritize technique over heavy lifting to avoid injuries.
- Use Safety Measures: If you’re lifting heavy, ensure you use a squat rack with safety bars set at an appropriate height. Don’t hesitate to ask for a spotter if needed.
- Mind-Muscle Connection: Focus on the muscles you are working, particularly the quadriceps, hamstrings, and glutes. This increases activation and effectiveness of the exercise.
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- Concentration curl with dumbbell
- Arms
- Dumbbell
- Strength
- Sets: 6
Concentration curl with dumbbell
- Primary muscle group: Arms
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 6
- Description: Sit on a bench with your legs apart, placing a dumbbell between your feet. Pick up the dumbbell with your right hand and rest your right arm's tricep against the inside of your right thigh. Ensure your elbow is lower than the top of your thigh, and your arm is nearly fully extended, palm facing away from your thigh. Rest your left arm on your left thigh for additional support. Exhale and curl the dumbbell up toward your shoulder. Hold the top position for a count of two, squeezing your biceps. Inhale as you slowly lower the dumbbell back to the starting position. Repeat for the desired number of repetitions. Switch to your left arm and repeat the process.
- Average per rep (kg)*: 10.32
- Average per rep (lbs)*: 22.75
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Focus on Form: Ensure your elbow is firmly pressed against the inner thigh to isolate the bicep muscle effectively. This helps in maximizing the range of motion and targeting the bicep more efficiently.
- Controlled Movement: Avoid using momentum. Engage your biceps and lift the dumbbell in a slow, controlled manner. This helps in maintaining tension on the muscle throughout the movement, enhancing muscle growth.
- Full Range of Motion: Lower the dumbbell all the way down until your arm is fully extended, and curl it back up to bring the dumbbell close to your shoulder. This full range of motion ensures maximum muscle engagement.
- Proper Breathing: Exhale as you lift the dumbbell up and inhale as you lower it. Proper breathing can help in maintaining stability and control during the exercise.
- Keep Wrist Neutral: Avoid bending your wrist during the curl. Keeping the wrist neutral helps in reducing strain and ensures that the bicep is doing the majority of the work.
- Adjust Weight Appropriately: Use a weight that allows you to perform the exercise with proper form. If you find yourself swinging or using other muscles to lift, it's time to reduce the weight.
- Mind-Muscle Connection: Concentrate on your bicep throughout the exercise. Visualize the muscle contracting and elongating with each rep to enhance muscle activation.
- Consistency: Like any exercise, regular practice is key. Incorporate Concentration Curls into your regular workout routine for consistent results.
- Warm-Up and Stretch: Before you start, ensure to warm up your muscles properly to prevent injuries. Stretching after the exercise can also aid in muscle recovery.
- Alternating Arms: Perform the exercise on each arm to maintain balance and symmetry. Generally, it's a good practice to alternate arms to provide equal focus and effort.
Exercise overview
Exercise ID: 00308
Description: Sit on a bench with your legs apart, placing a dumbbell between your feet. Pick up the dumbbell with your right hand and rest your right arm's tricep against the inside of your right thigh. Ensure your elbow is lower than the top of your thigh, and your arm is nearly fully extended, palm facing away from your thigh. Rest your left arm on your left thigh for additional support. Exhale and curl the dumbbell up toward your shoulder. Hold the top position for a count of two, squeezing your biceps. Inhale as you slowly lower the dumbbell back to the starting position. Repeat for the desired number of repetitions. Switch to your left arm and repeat the process.
Average per rep (kg)*: 10.32
Average per rep (lbs)*: 22.75
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Focus on Form: Ensure your elbow is firmly pressed against the inner thigh to isolate the bicep muscle effectively. This helps in maximizing the range of motion and targeting the bicep more efficiently.
- Controlled Movement: Avoid using momentum. Engage your biceps and lift the dumbbell in a slow, controlled manner. This helps in maintaining tension on the muscle throughout the movement, enhancing muscle growth.
- Full Range of Motion: Lower the dumbbell all the way down until your arm is fully extended, and curl it back up to bring the dumbbell close to your shoulder. This full range of motion ensures maximum muscle engagement.
- Proper Breathing: Exhale as you lift the dumbbell up and inhale as you lower it. Proper breathing can help in maintaining stability and control during the exercise.
- Keep Wrist Neutral: Avoid bending your wrist during the curl. Keeping the wrist neutral helps in reducing strain and ensures that the bicep is doing the majority of the work.
- Adjust Weight Appropriately: Use a weight that allows you to perform the exercise with proper form. If you find yourself swinging or using other muscles to lift, it's time to reduce the weight.
- Mind-Muscle Connection: Concentrate on your bicep throughout the exercise. Visualize the muscle contracting and elongating with each rep to enhance muscle activation.
- Consistency: Like any exercise, regular practice is key. Incorporate Concentration Curls into your regular workout routine for consistent results.
- Warm-Up and Stretch: Before you start, ensure to warm up your muscles properly to prevent injuries. Stretching after the exercise can also aid in muscle recovery.
- Alternating Arms: Perform the exercise on each arm to maintain balance and symmetry. Generally, it's a good practice to alternate arms to provide equal focus and effort.
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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)*: 26.42
- Average per rep (lbs)*: 58.24
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Posture: Keep your back straight and core engaged throughout the exercise. Avoid leaning forward or backward as this can reduce the effectiveness and put unnecessary strain on your lower back.
- Keep Elbows Close: Ensure that your elbows are tucked close to your sides throughout the movement. Flaring them out can transfer the focus away from your triceps and reduce the efficiency of the exercise.
- Full Range of Motion: Extend your arms fully downwards, and let them return to about a 90-degree angle at the top of the movement. Don't let the weight stack touch down or rest between repetitions to keep constant tension on the muscles.
- Control the Movement: Perform the exercise using a slow and controlled motion. Avoid using momentum to pull the weight down, as this takes away from the muscle activation and can lead to injury.
- Grip and Wrist Position: Hold the ropes with a firm grip, but do not grip too tight. This will help to activate the triceps effectively. Keep your wrists straight to avoid strain and ensure proper force direction.
- Breathing Technique: Exhale as you push the ropes down and inhale as you return to the starting position. Proper breathing will help maintain rhythm and focus.
- Use Appropriate Weight: Choose a weight that you can handle without compromising your form. It's better to start lighter and focus on proper technique rather than going too heavy and risking injury.
- Micro-Adjustments: If you notice shoulder or wrist discomfort, make slight adjustments to your stance or hand position. Sometimes even minor tweaks can significantly improve comfort and effectiveness.
- End-of-Set Stretch: At the end of your set, hold the ropes in the extended position for an extra second to maximize the contraction and get a good stretch.
- Combine with Other Exercises: For a balanced arm workout, pair the triceps push-down with compound movements like bench presses or overhead presses. This combination will help you build overall upper body strength.
Exercise overview
Exercise ID: 00406
Description: Attach a rope to a high cable pulley. Grasp the rope with your palms facing each other. Lean forward and keep your elbows close to the sides of your body. This is your starting position. Exhale as you extend your elbows and push the rope downwards until your arms are almost fully extended. Twist your wrists at the end of the movement so that your palms are facing the floor as your arms are extended. Inhale as you reverse the movement and return to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 26.42
Average per rep (lbs)*: 58.24
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Posture: Keep your back straight and core engaged throughout the exercise. Avoid leaning forward or backward as this can reduce the effectiveness and put unnecessary strain on your lower back.
- Keep Elbows Close: Ensure that your elbows are tucked close to your sides throughout the movement. Flaring them out can transfer the focus away from your triceps and reduce the efficiency of the exercise.
- Full Range of Motion: Extend your arms fully downwards, and let them return to about a 90-degree angle at the top of the movement. Don't let the weight stack touch down or rest between repetitions to keep constant tension on the muscles.
- Control the Movement: Perform the exercise using a slow and controlled motion. Avoid using momentum to pull the weight down, as this takes away from the muscle activation and can lead to injury.
- Grip and Wrist Position: Hold the ropes with a firm grip, but do not grip too tight. This will help to activate the triceps effectively. Keep your wrists straight to avoid strain and ensure proper force direction.
- Breathing Technique: Exhale as you push the ropes down and inhale as you return to the starting position. Proper breathing will help maintain rhythm and focus.
- Use Appropriate Weight: Choose a weight that you can handle without compromising your form. It's better to start lighter and focus on proper technique rather than going too heavy and risking injury.
- Micro-Adjustments: If you notice shoulder or wrist discomfort, make slight adjustments to your stance or hand position. Sometimes even minor tweaks can significantly improve comfort and effectiveness.
- End-of-Set Stretch: At the end of your set, hold the ropes in the extended position for an extra second to maximize the contraction and get a good stretch.
- Combine with Other Exercises: For a balanced arm workout, pair the triceps push-down with compound movements like bench presses or overhead presses. This combination will help you build overall upper body strength.
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- Triceps extension with cable and one arm (standing)
- Arms
- Cable
- Strength
- Sets: 6
Triceps extension with cable and one arm (standing)
- Primary muscle group: Arms
- Exercise type: Cable
- Exercise goal: Strength
- Sets: 6
- Description: Attach a handle to a cable pulley that is a little lower than chest high. Grasp the handle and press it up over your head. Lower your hand and keep your elbow high. This is your starting position. Exhale as you raise the handle over your head by extending your elbow. Inhale as you flex your elbow to lower the handle towards the starting position until you feel a mild stretch in your triceps. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 20.30
- Average per rep (lbs)*: 44.75
- *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
- Body Alignment: Ensure your body is standing upright with a slight bend in your knees to maintain stability. Keep your core engaged throughout the movement to support your lower back and prevent any unnecessary strain.
- Shoulder Position: Maintain a stable shoulder position and avoid letting your shoulder rise towards your ear. Keep it fixed to ensure the focus remains on the tricep.
- Elbow Position: Keep your elbow fixed and pointed upwards. Avoid letting it flare out to the sides to ensure that the triceps are doing the majority of the work and not the shoulders or chest.
- Range of Motion: Fully extend your arm without locking the elbow at the top of the movement. This maximizes the contraction of your triceps. Also, ensure you lower the cable slowly to allow for a full stretch of the triceps at the bottom.
- Grip: Use a neutral grip (palms facing inward) for better control and to reduce the risk of wrist strain. Adjust the grip if needed for comfort but maintain a secure hold on the handle.
- Controlled Movement: Perform the extension in a slow and controlled manner. Avoid using momentum; focus on muscle contraction to get the most out of each repetition.
- Breathing Technique: Exhale as you extend your arm and inhale as you return to the starting position. Proper breathing helps maintain rhythm and supports muscle engagement.
- Avoid Overloading: Start with a weight that allows you to perform the exercise with perfect form. Gradually increase the weight as you gain strength, making sure your technique remains impeccable.
- Mind-Muscle Connection: Concentrate on your triceps throughout the exercise. Visualizing the muscle working can help enhance the effectiveness of the exercise.
- Consistency: Practice regularly to improve your strength and form. Consistency is key to making progress and seeing results in your triceps development.
Exercise overview
Exercise ID: 00375
Description: Attach a handle to a cable pulley that is a little lower than chest high. Grasp the handle and press it up over your head. Lower your hand and keep your elbow high. This is your starting position. Exhale as you raise the handle over your head by extending your elbow. Inhale as you flex your elbow to lower the handle towards the starting position until you feel a mild stretch in your triceps. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 20.30
Average per rep (lbs)*: 44.75
*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
- Body Alignment: Ensure your body is standing upright with a slight bend in your knees to maintain stability. Keep your core engaged throughout the movement to support your lower back and prevent any unnecessary strain.
- Shoulder Position: Maintain a stable shoulder position and avoid letting your shoulder rise towards your ear. Keep it fixed to ensure the focus remains on the tricep.
- Elbow Position: Keep your elbow fixed and pointed upwards. Avoid letting it flare out to the sides to ensure that the triceps are doing the majority of the work and not the shoulders or chest.
- Range of Motion: Fully extend your arm without locking the elbow at the top of the movement. This maximizes the contraction of your triceps. Also, ensure you lower the cable slowly to allow for a full stretch of the triceps at the bottom.
- Grip: Use a neutral grip (palms facing inward) for better control and to reduce the risk of wrist strain. Adjust the grip if needed for comfort but maintain a secure hold on the handle.
- Controlled Movement: Perform the extension in a slow and controlled manner. Avoid using momentum; focus on muscle contraction to get the most out of each repetition.
- Breathing Technique: Exhale as you extend your arm and inhale as you return to the starting position. Proper breathing helps maintain rhythm and supports muscle engagement.
- Avoid Overloading: Start with a weight that allows you to perform the exercise with perfect form. Gradually increase the weight as you gain strength, making sure your technique remains impeccable.
- Mind-Muscle Connection: Concentrate on your triceps throughout the exercise. Visualizing the muscle working can help enhance the effectiveness of the exercise.
- Consistency: Practice regularly to improve your strength and form. Consistency is key to making progress and seeing results in your triceps development.
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- Captain’s chair straight leg raise
- Core
- Bodyweight
- Strength
- Sets: 3
Captain’s chair straight leg raise
- Primary muscle group: Core
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 3
- Description: Sit on the captain's chair with your forearms on the pads, and your hands on the handles. Make sure your back is against the back pad and your legs hang straight down. Press your lower back against the back pad to maintain proper posture throughout the exercise. Keep your feet together and exhale as you raise your knees towards your chest. Flex your knees, hips, and waist to bring your knees as close to your chest as possible. Try to hold this position for a count of two to engage your core muscles. Inhale as you slowly lower your feet back down to the starting position in a controlled manner. Repeat the exercise by lifting your knees towards your chest again. Continue to repeat this exercise, focusing on maintaining proper form and breathing throughout each repetition.
- Average reps per set*: 23.0
- *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 muscles tight throughout the movement. This not only enhances effectiveness but also provides better support for your lower back.
- Control Your Movements: Perform the raise in a controlled manner. Avoid using momentum to swing your legs up and lower them slowly to maximize muscle engagement.
- Keep Legs Straight: For targeted abdominal engagement, ensure your legs remain straight. Bent knees can change the dynamic of the exercise, focusing more on the hip flexors.
- Focus on Breathing: Exhale as you lift your legs, and inhale as you lower them. Proper breathing can enhance performance and reduce the risk of dizziness.
- Mind the Range of Motion: Raise your legs only as high as your flexibility allows without causing strain. Ideally, aim to bring them to a parallel position with the floor or higher if possible.
- Maintain Posture: Keep your back pressed against the back pad throughout the movement to avoid using the wrong muscles and reduce strain on your lower back.
- Watch Your Grip: Hold the handles firmly without over-gripping, maintaining relaxed shoulders to avoid unnecessary tension in your upper body.
- Progress Gradually: Start with a comfortable number of repetitions and sets, gradually increasing as your strength and endurance improve.
Exercise overview
Exercise ID: 00050
Description: Sit on the captain's chair with your forearms on the pads, and your hands on the handles. Make sure your back is against the back pad and your legs hang straight down. Press your lower back against the back pad to maintain proper posture throughout the exercise. Keep your feet together and exhale as you raise your knees towards your chest. Flex your knees, hips, and waist to bring your knees as close to your chest as possible. Try to hold this position for a count of two to engage your core muscles. Inhale as you slowly lower your feet back down to the starting position in a controlled manner. Repeat the exercise by lifting your knees towards your chest again. Continue to repeat this exercise, focusing on maintaining proper form and breathing throughout each repetition.
Average reps per set*: 23.0
*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 muscles tight throughout the movement. This not only enhances effectiveness but also provides better support for your lower back.
- Control Your Movements: Perform the raise in a controlled manner. Avoid using momentum to swing your legs up and lower them slowly to maximize muscle engagement.
- Keep Legs Straight: For targeted abdominal engagement, ensure your legs remain straight. Bent knees can change the dynamic of the exercise, focusing more on the hip flexors.
- Focus on Breathing: Exhale as you lift your legs, and inhale as you lower them. Proper breathing can enhance performance and reduce the risk of dizziness.
- Mind the Range of Motion: Raise your legs only as high as your flexibility allows without causing strain. Ideally, aim to bring them to a parallel position with the floor or higher if possible.
- Maintain Posture: Keep your back pressed against the back pad throughout the movement to avoid using the wrong muscles and reduce strain on your lower back.
- Watch Your Grip: Hold the handles firmly without over-gripping, maintaining relaxed shoulders to avoid unnecessary tension in your upper body.
- Progress Gradually: Start with a comfortable number of repetitions and sets, gradually increasing as your strength and endurance improve.
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Blaze - Upper Body
OPEN IN APP-
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- Jumping rope
- Legs
- Bodyweight
- Cardio
- Sets: 3
Jumping rope
- Primary muscle group: Legs
- Exercise type: Bodyweight
- Exercise goal: Cardio
- Sets: 3
- Description: Hold the Rope: Stand with your feet shoulder-width apart. Grip one end of the rope in each hand. Position the Rope: Place the rope behind you on the ground, ensuring it touches the floor. Initiate the Swing: Use your wrists to raise your arms, swinging the rope over your head and bringing it down in front of you. Jump: As the rope reaches the ground in front of you, quickly jump over it with both feet. Find Your Pace: Establish a steady, maintainable pace for turning the rope. Add Variation: Experiment with different speeds and jumping techniques to keep the exercise exciting and challenging.
- Average duration per set*: 0:04:02 (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
- Start Slow: As a beginner, start with a slower pace to get comfortable with the motion and rhythm. Gradually increase the speed as your coordination improves.
- Proper Rope Length: Ensure your rope is the correct length. When you stand on the middle of the rope, the handles should reach your armpits. Adjust accordingly for the best performance.
- Correct Form: Maintain an upright posture with your core engaged. Keep your elbows close to your body and use your wrists to turn the rope, not your arms.
- Soft Knees: Always keep your knees slightly bent to absorb the impact and avoid potential injury.
- Stay Light on Your Feet: Aim to land softly on the balls of your feet. This reduces the strain on your joints and enhances agility.
- Consistent Breathing: Establish a regular breathing pattern. Inhale through your nose and exhale through your mouth to maintain a steady rhythm.
- Focus on Timing: Timing is crucial. The rope should hit the ground just as you’re about to jump. Listen to the rope hitting the surface to help you maintain this timing.
- Different Variations: Once you're comfortable with basic jumps, mix in different variations like single-leg hops, high knees, or crisscrosses to keep your workouts exciting and challenging.
- Short Sessions: Start with short sessions and gradually extend your workout duration. This helps in building endurance without overwhelming yourself initially.
- Footwear: Wear supportive athletic shoes designed for impact. This will provide the necessary cushioning and support for your feet.
- Space Considerations: Make sure you have ample space both vertically and horizontally to avoid hitting objects or the ceiling with your rope.
- Warm-Up and Cool Down: Always warm up before you start and cool down after your session to prevent injuries and aid in muscle recovery.
Exercise overview
Exercise ID: 00439
Description: Hold the Rope: Stand with your feet shoulder-width apart. Grip one end of the rope in each hand. Position the Rope: Place the rope behind you on the ground, ensuring it touches the floor. Initiate the Swing: Use your wrists to raise your arms, swinging the rope over your head and bringing it down in front of you. Jump: As the rope reaches the ground in front of you, quickly jump over it with both feet. Find Your Pace: Establish a steady, maintainable pace for turning the rope. Add Variation: Experiment with different speeds and jumping techniques to keep the exercise exciting and challenging.
Average duration per set*: 0:04:02 (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
- Start Slow: As a beginner, start with a slower pace to get comfortable with the motion and rhythm. Gradually increase the speed as your coordination improves.
- Proper Rope Length: Ensure your rope is the correct length. When you stand on the middle of the rope, the handles should reach your armpits. Adjust accordingly for the best performance.
- Correct Form: Maintain an upright posture with your core engaged. Keep your elbows close to your body and use your wrists to turn the rope, not your arms.
- Soft Knees: Always keep your knees slightly bent to absorb the impact and avoid potential injury.
- Stay Light on Your Feet: Aim to land softly on the balls of your feet. This reduces the strain on your joints and enhances agility.
- Consistent Breathing: Establish a regular breathing pattern. Inhale through your nose and exhale through your mouth to maintain a steady rhythm.
- Focus on Timing: Timing is crucial. The rope should hit the ground just as you’re about to jump. Listen to the rope hitting the surface to help you maintain this timing.
- Different Variations: Once you're comfortable with basic jumps, mix in different variations like single-leg hops, high knees, or crisscrosses to keep your workouts exciting and challenging.
- Short Sessions: Start with short sessions and gradually extend your workout duration. This helps in building endurance without overwhelming yourself initially.
- Footwear: Wear supportive athletic shoes designed for impact. This will provide the necessary cushioning and support for your feet.
- Space Considerations: Make sure you have ample space both vertically and horizontally to avoid hitting objects or the ceiling with your rope.
- Warm-Up and Cool Down: Always warm up before you start and cool down after your session to prevent injuries and aid in muscle recovery.
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- Bench press with dumbbells (twisted)
- Chest
- Dumbbell
- Strength
- Sets: 4
Bench press with dumbbells (twisted)
- Primary muscle group: Chest
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 4
- 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 until they touch the side of your body. Your palms should be facing inwards now. Place your feet firmly on the ground. Exhale as you press the dumbbells upward with a smooth rotation 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)*: 43.84
- Average per rep (lbs)*: 96.65
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Warm-Up Properly: Ensure that your muscles are adequately warmed up before you start to prevent any injuries. Perform some light cardio and dynamic stretches focusing on your chest, shoulders, and arms.
- Correct Grip and Position: Start with a neutral grip (palms facing each other) as you descend, and twist your wrists so that your palms are facing forward at the top of the movement. This helps in targeting both the chest and shoulder muscles effectively.
- Controlled Movement: Maintain a slow and controlled movement throughout the exercise. Avoid using momentum to lift the weights, as this can reduce the effectiveness of the exercise and increase the risk of injury.
- Breathing Techniques: Exhale as you press the dumbbells up to ensure you have enough oxygen for the effort required. Inhale as you lower the dumbbells back down slowly.
- Mind-Muscle Connection: Focus on the muscle groups being worked. Contract your pectoral muscles intentionally as you press the weights upwards.
- Appropriate Weight: Choose a weight that challenges you without compromising your form. It's better to start with lighter weights and gradually increase as your strength and technique improve.
- Stability: Ensure your feet are flat on the ground and your back remains pressed against the bench. This helps in maintaining stability and prevents unwanted movement.
- Watch Your Elbows: Keep your elbows at an angle that’s slightly less than 90 degrees as you lower the weights. This helps in reducing the strain on your shoulder joints.
- Spotter Assistance: If you're lifting heavy, have a spotter nearby to ensure safety, especially as you reach the final reps of your set.
- Regular Variation: Incorporate variations in your routine to avoid plateauing. Changing the angle of the bench or your grip can work the muscles differently and enhance overall strength.
Exercise overview
Exercise ID: 00029
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 until they touch the side of your body. Your palms should be facing inwards now. Place your feet firmly on the ground. Exhale as you press the dumbbells upward with a smooth rotation 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)*: 43.84
Average per rep (lbs)*: 96.65
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Warm-Up Properly: Ensure that your muscles are adequately warmed up before you start to prevent any injuries. Perform some light cardio and dynamic stretches focusing on your chest, shoulders, and arms.
- Correct Grip and Position: Start with a neutral grip (palms facing each other) as you descend, and twist your wrists so that your palms are facing forward at the top of the movement. This helps in targeting both the chest and shoulder muscles effectively.
- Controlled Movement: Maintain a slow and controlled movement throughout the exercise. Avoid using momentum to lift the weights, as this can reduce the effectiveness of the exercise and increase the risk of injury.
- Breathing Techniques: Exhale as you press the dumbbells up to ensure you have enough oxygen for the effort required. Inhale as you lower the dumbbells back down slowly.
- Mind-Muscle Connection: Focus on the muscle groups being worked. Contract your pectoral muscles intentionally as you press the weights upwards.
- Appropriate Weight: Choose a weight that challenges you without compromising your form. It's better to start with lighter weights and gradually increase as your strength and technique improve.
- Stability: Ensure your feet are flat on the ground and your back remains pressed against the bench. This helps in maintaining stability and prevents unwanted movement.
- Watch Your Elbows: Keep your elbows at an angle that’s slightly less than 90 degrees as you lower the weights. This helps in reducing the strain on your shoulder joints.
- Spotter Assistance: If you're lifting heavy, have a spotter nearby to ensure safety, especially as you reach the final reps of your set.
- Regular Variation: Incorporate variations in your routine to avoid plateauing. Changing the angle of the bench or your grip can work the muscles differently and enhance overall strength.
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- Behind the neck pull down with cable
- Back
- Cable
- Strength
- Sets: 4
Behind the neck pull down with cable
- Primary muscle group: Back
- Exercise type: Cable
- Exercise goal: Strength
- Sets: 4
- Description: Sit on a chair or bench with a dumbbell resting on each knee. Use your knees to kick the dumbbells up, one at a time, positioning them in front of your shoulders. Keep your elbows tucked into your body, directly below your wrists, with palms facing each other (neutral grip). Exhale as you press one dumbbell upward, fully extending your arm overhead. Inhale as you lower the dumbbell back to the starting position. Repeat the press with your opposite arm while keeping your body still. Continue alternating presses with each arm.
- Average per rep (kg)*: 50.61
- Average per rep (lbs)*: 111.57
- *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
- Maintain Proper Posture: Keep your torso upright and your core engaged throughout the movement to avoid any strain on your lower back. Sit up straight and avoid leaning back excessively.
- Shoulder Mobility: Ensure you have adequate shoulder mobility before attempting this exercise. Warm-up with some shoulder stretches to prevent injury.
- Grip and Width: Use a wide grip on the bar to effectively target the upper back and shoulders. Your hands should be positioned wider than shoulder-width apart.
- Avoid Lower Back Arching: Keep your spine neutral and avoid excessive arching of the lower back. Engage your core to help stabilize your spine.
- Control the Movement: Focus on a slow and controlled movement throughout the exercise, especially on the eccentric (upward) phase. This helps in maximizing muscle engagement and reduces the risk of injury.
- Elbow Positioning: Keep your elbows pointing towards the ground. This helps in maintaining proper form and targeting the appropriate muscle groups effectively.
- Range of Motion: Pull the bar behind your neck until it reaches the top of your shoulders but avoid going too low to prevent unnecessary strain on your shoulder joints.
- Breathing Technique: Exhale as you pull the bar down and inhale as you return to the starting position. Proper breathing can help with maintaining focus and stability.
- Avoid Momentum: Do not use momentum to complete the rep. Ensure that the movements are deliberate and that your muscles are doing the work, not the momentum.
- Start Light: Begin with a lighter weight to practice form and gradually increase the weight as your strength and confidence improve. This minimizes the risk of injury and ensures proper technique.
Exercise overview
Exercise ID: 00310
Description: Sit on a chair or bench with a dumbbell resting on each knee. Use your knees to kick the dumbbells up, one at a time, positioning them in front of your shoulders. Keep your elbows tucked into your body, directly below your wrists, with palms facing each other (neutral grip). Exhale as you press one dumbbell upward, fully extending your arm overhead. Inhale as you lower the dumbbell back to the starting position. Repeat the press with your opposite arm while keeping your body still. Continue alternating presses with each arm.
Average per rep (kg)*: 50.61
Average per rep (lbs)*: 111.57
*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
- Maintain Proper Posture: Keep your torso upright and your core engaged throughout the movement to avoid any strain on your lower back. Sit up straight and avoid leaning back excessively.
- Shoulder Mobility: Ensure you have adequate shoulder mobility before attempting this exercise. Warm-up with some shoulder stretches to prevent injury.
- Grip and Width: Use a wide grip on the bar to effectively target the upper back and shoulders. Your hands should be positioned wider than shoulder-width apart.
- Avoid Lower Back Arching: Keep your spine neutral and avoid excessive arching of the lower back. Engage your core to help stabilize your spine.
- Control the Movement: Focus on a slow and controlled movement throughout the exercise, especially on the eccentric (upward) phase. This helps in maximizing muscle engagement and reduces the risk of injury.
- Elbow Positioning: Keep your elbows pointing towards the ground. This helps in maintaining proper form and targeting the appropriate muscle groups effectively.
- Range of Motion: Pull the bar behind your neck until it reaches the top of your shoulders but avoid going too low to prevent unnecessary strain on your shoulder joints.
- Breathing Technique: Exhale as you pull the bar down and inhale as you return to the starting position. Proper breathing can help with maintaining focus and stability.
- Avoid Momentum: Do not use momentum to complete the rep. Ensure that the movements are deliberate and that your muscles are doing the work, not the momentum.
- Start Light: Begin with a lighter weight to practice form and gradually increase the weight as your strength and confidence improve. This minimizes the risk of injury and ensures proper technique.
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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)*: 32.45
- Average per rep (lbs)*: 71.54
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Engage Your Core: Tighten your core muscles throughout the movement to maintain stability and support your lower back. This prevents excessive arching and potential injury.
- Grip Width: Ensure your grip is slightly wider than shoulder-width. This helps in better activation of the shoulder muscles and improves the range of motion.
- Wrist Alignment: Keep your wrists straight and in line with your forearms to avoid unnecessary strain and reduce the risk of injury.
- Head Position: As you press the bar upwards, slightly tuck your chin to allow the bar to move in a straight line. Once past your head, you can bring your head back to a neutral position.
- Elbow Position: Your elbows should be tucked slightly forward in the starting position and remain under the bar throughout the movement. This helps engage the correct muscles and ensures a more efficient lift.
- Breathing Technique: Inhale before you begin the lift and exhale as you press the bar upward. This can help you maintain stability and generate more power.
- Foot Position: Stand with your feet shoulder-width apart to provide a solid base of support. Keep your knees slightly bent to absorb any shocks and prevent locking out.
- Control the Descent: Do not let the bar drop quickly. Control the weight on the way down to engage the muscles fully and prevent injury.
- Focus on Form, Not Weight: Prioritize proper form over lifting heavier weights. Using bad form can lead to injuries and diminish the effectiveness of the exercise.
- Shoulder Warm-up: Make sure to warm up your shoulders thoroughly before performing the overhead press to reduce the risk of injury. Dynamic stretches or light resistance band work can be very effective.
Exercise overview
Exercise ID: 00447
Description: Set up a barbell on a squat rack at chest height. Select appropriate weights. Stand under the bar and grasp it with a pronated grip, wider than shoulder-width apart. Slightly bend your knees and position the barbell on your collarbone. Lift the barbell to rest on your chest, then step back and position your feet shoulder-width apart. Press the barbell overhead by extending your arms until they are locked, with the bar slightly in front of your head. Lower the barbell to your collarbone slowly while inhaling. Press the barbell back up to the starting position as you exhale. Repeat for the recommended number of repetitions.
Average per rep (kg)*: 32.45
Average per rep (lbs)*: 71.54
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Engage Your Core: Tighten your core muscles throughout the movement to maintain stability and support your lower back. This prevents excessive arching and potential injury.
- Grip Width: Ensure your grip is slightly wider than shoulder-width. This helps in better activation of the shoulder muscles and improves the range of motion.
- Wrist Alignment: Keep your wrists straight and in line with your forearms to avoid unnecessary strain and reduce the risk of injury.
- Head Position: As you press the bar upwards, slightly tuck your chin to allow the bar to move in a straight line. Once past your head, you can bring your head back to a neutral position.
- Elbow Position: Your elbows should be tucked slightly forward in the starting position and remain under the bar throughout the movement. This helps engage the correct muscles and ensures a more efficient lift.
- Breathing Technique: Inhale before you begin the lift and exhale as you press the bar upward. This can help you maintain stability and generate more power.
- Foot Position: Stand with your feet shoulder-width apart to provide a solid base of support. Keep your knees slightly bent to absorb any shocks and prevent locking out.
- Control the Descent: Do not let the bar drop quickly. Control the weight on the way down to engage the muscles fully and prevent injury.
- Focus on Form, Not Weight: Prioritize proper form over lifting heavier weights. Using bad form can lead to injuries and diminish the effectiveness of the exercise.
- Shoulder Warm-up: Make sure to warm up your shoulders thoroughly before performing the overhead press to reduce the risk of injury. Dynamic stretches or light resistance band work can be very effective.
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- Arnold press (variation)
- Shoulders
- Dumbbell
- Strength
- Sets: 4
Arnold press (variation)
- Primary muscle group: Shoulders
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 4
- Description: Sit on a flat bench with back support, resting a dumbbell on each of your knees. Kick the dumbbells up and position them to the sides of your shoulders. Exhale as you press the dumbbells upward. While you push the dumbbells upwards, rotate your wrists in a smooth motion. At the end of the movement, your palms should face forward away from you. Inhale as you lower the dumbbells and reverse the rotation of your wrists 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)*: 27.66
- Average per rep (lbs)*: 60.97
- 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
- Controlled Movement: Focus on a slow and controlled movement, especially during the rotation phase. This will engage your muscles more effectively and reduce the risk of injury.
- Proper Posture: Maintain a straight back throughout the exercise. Avoid arching your back by engaging your core for better stability.
- Weight Selection: Choose a weight that challenges you but still allows you to complete the exercise with proper form. Starting with lighter weights can help you master the technique before progressing.
- Breathing Technique: Exhale as you press the dumbbells overhead and inhale as you lower them back to the starting position. Proper breathing can improve performance and endurance.
- Shoulder Awareness: Pay attention to your shoulder joint throughout the exercise. Ensure that you are not experiencing any undue stress or discomfort, and adjust your form if necessary.
- Warm-Up: Always warm up your shoulders and arms before starting the Arnold Press. This can include light cardio or dynamic stretches to prepare your muscles and joints.
- Symmetry and Balance: Ensure both arms are working equally throughout the press. This helps in maintaining muscle balance and prevents one side from becoming overdeveloped.
- Elbow Position: Keep your elbows slightly bent at the bottom of the movement to maintain tension on the shoulder muscles and reduce the risk of locking out.
- Smooth Transition: Make sure the transition from the front of the shoulder press to the top overhead press is seamless and fluid, avoiding any jerky movements.
- Mind-Muscle Connection: Focus on the muscles being worked-primarily the deltoids. This connection can improve muscle activation and overall effectiveness of the exercise.
Exercise overview
Exercise ID: 00043
Description: Sit on a flat bench with back support, resting a dumbbell on each of your knees. Kick the dumbbells up and position them to the sides of your shoulders. Exhale as you press the dumbbells upward. While you push the dumbbells upwards, rotate your wrists in a smooth motion. At the end of the movement, your palms should face forward away from you. Inhale as you lower the dumbbells and reverse the rotation of your wrists 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)*: 27.66
Average per rep (lbs)*: 60.97
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
- Controlled Movement: Focus on a slow and controlled movement, especially during the rotation phase. This will engage your muscles more effectively and reduce the risk of injury.
- Proper Posture: Maintain a straight back throughout the exercise. Avoid arching your back by engaging your core for better stability.
- Weight Selection: Choose a weight that challenges you but still allows you to complete the exercise with proper form. Starting with lighter weights can help you master the technique before progressing.
- Breathing Technique: Exhale as you press the dumbbells overhead and inhale as you lower them back to the starting position. Proper breathing can improve performance and endurance.
- Shoulder Awareness: Pay attention to your shoulder joint throughout the exercise. Ensure that you are not experiencing any undue stress or discomfort, and adjust your form if necessary.
- Warm-Up: Always warm up your shoulders and arms before starting the Arnold Press. This can include light cardio or dynamic stretches to prepare your muscles and joints.
- Symmetry and Balance: Ensure both arms are working equally throughout the press. This helps in maintaining muscle balance and prevents one side from becoming overdeveloped.
- Elbow Position: Keep your elbows slightly bent at the bottom of the movement to maintain tension on the shoulder muscles and reduce the risk of locking out.
- Smooth Transition: Make sure the transition from the front of the shoulder press to the top overhead press is seamless and fluid, avoiding any jerky movements.
- Mind-Muscle Connection: Focus on the muscles being worked-primarily the deltoids. This connection can improve muscle activation and overall effectiveness of the exercise.
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- Captain’s chair straight leg raise
- Core
- Bodyweight
- Strength
- Sets: 3
Captain’s chair straight leg raise
- Primary muscle group: Core
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 3
- Description: Sit on the captain's chair with your forearms on the pads, and your hands on the handles. Make sure your back is against the back pad and your legs hang straight down. Press your lower back against the back pad to maintain proper posture throughout the exercise. Keep your feet together and exhale as you raise your knees towards your chest. Flex your knees, hips, and waist to bring your knees as close to your chest as possible. Try to hold this position for a count of two to engage your core muscles. Inhale as you slowly lower your feet back down to the starting position in a controlled manner. Repeat the exercise by lifting your knees towards your chest again. Continue to repeat this exercise, focusing on maintaining proper form and breathing throughout each repetition.
- Average reps per set*: 23.0
- *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 muscles tight throughout the movement. This not only enhances effectiveness but also provides better support for your lower back.
- Control Your Movements: Perform the raise in a controlled manner. Avoid using momentum to swing your legs up and lower them slowly to maximize muscle engagement.
- Keep Legs Straight: For targeted abdominal engagement, ensure your legs remain straight. Bent knees can change the dynamic of the exercise, focusing more on the hip flexors.
- Focus on Breathing: Exhale as you lift your legs, and inhale as you lower them. Proper breathing can enhance performance and reduce the risk of dizziness.
- Mind the Range of Motion: Raise your legs only as high as your flexibility allows without causing strain. Ideally, aim to bring them to a parallel position with the floor or higher if possible.
- Maintain Posture: Keep your back pressed against the back pad throughout the movement to avoid using the wrong muscles and reduce strain on your lower back.
- Watch Your Grip: Hold the handles firmly without over-gripping, maintaining relaxed shoulders to avoid unnecessary tension in your upper body.
- Progress Gradually: Start with a comfortable number of repetitions and sets, gradually increasing as your strength and endurance improve.
Exercise overview
Exercise ID: 00050
Description: Sit on the captain's chair with your forearms on the pads, and your hands on the handles. Make sure your back is against the back pad and your legs hang straight down. Press your lower back against the back pad to maintain proper posture throughout the exercise. Keep your feet together and exhale as you raise your knees towards your chest. Flex your knees, hips, and waist to bring your knees as close to your chest as possible. Try to hold this position for a count of two to engage your core muscles. Inhale as you slowly lower your feet back down to the starting position in a controlled manner. Repeat the exercise by lifting your knees towards your chest again. Continue to repeat this exercise, focusing on maintaining proper form and breathing throughout each repetition.
Average reps per set*: 23.0
*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 muscles tight throughout the movement. This not only enhances effectiveness but also provides better support for your lower back.
- Control Your Movements: Perform the raise in a controlled manner. Avoid using momentum to swing your legs up and lower them slowly to maximize muscle engagement.
- Keep Legs Straight: For targeted abdominal engagement, ensure your legs remain straight. Bent knees can change the dynamic of the exercise, focusing more on the hip flexors.
- Focus on Breathing: Exhale as you lift your legs, and inhale as you lower them. Proper breathing can enhance performance and reduce the risk of dizziness.
- Mind the Range of Motion: Raise your legs only as high as your flexibility allows without causing strain. Ideally, aim to bring them to a parallel position with the floor or higher if possible.
- Maintain Posture: Keep your back pressed against the back pad throughout the movement to avoid using the wrong muscles and reduce strain on your lower back.
- Watch Your Grip: Hold the handles firmly without over-gripping, maintaining relaxed shoulders to avoid unnecessary tension in your upper body.
- Progress Gradually: Start with a comfortable number of repetitions and sets, gradually increasing as your strength and endurance improve.
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