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Two Day Split - Lower Body
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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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- Lunge or split squat with dumbbells
- Legs
- Dumbbell
- Strength
- Sets: 4
Lunge or split squat with dumbbells
- Primary muscle group: Legs
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 4
- Description: Hold a dumbbell in each hand and stand upright with the dumbbells hanging by your sides. Inhale as you take a large step forward with one leg and bend the knee of that leg until there is a 90 degree angle between your thigh and your calf. The knee of your other (back) leg should almost touch the floor. Exhale as you drive back up with your front leg and step back into the standing position. You have completed your first repetition. Repeat the same motion with your opposite leg. Keep alternating the leg with each lunge.
- Average per rep (kg)*: 25.30
- Average per rep (lbs)*: 55.77
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Posture: Keep your upper body straight, with shoulders back and relaxed, and chin up. Picking a point to focus on in front of you can help you maintain balance.
- Engage Your Core: Engage your core muscles throughout the movement to maintain stability and support your lower back.
- Focus on Form, Not Speed: Perform the exercise slowly and with control rather than rushing through it. This ensures proper muscle engagement and reduces the risk of injury.
- Step Size: Adjust your step size based on your height. A longer step works the glutes and hamstrings more, while a shorter step targets the quadriceps.
- Parallel Knees: Ensure your front knee doesn’t extend past your toes and your back knee is kept slightly bent at the bottom of the movement. This keeps the tension in the right muscles and protects your joints.
- Equal Weight Distribution: Distribute your weight evenly between the front and back legs. This balanced approach maximizes muscle engagement and stability.
- Neutral Spine: Keep your spine neutral without leaning too far forward or backward. This prevents undue strain on your back and maximizes the effectiveness of the exercise.
- Grip the Dumbbells Firmly: Hold the dumbbells securely but not too tight. This helps in maintaining balance without causing unnecessary strain in your forearms.
- Breathing Technique: Inhale as you lower yourself into the lunge and exhale as you push back up to standing position. Proper breathing can aid in better performance and focus.
- Start Light: Begin with lighter weights and gradually increase as you become more comfortable and your strength improves. This approach minimizes the risk of injury and helps in perfecting your form.
- Shoes with Good Support: Wear shoes that provide good support and cushioning to help maintain balance and reduce the risk of slipping.
Exercise overview
Exercise ID: 00443
Description: Hold a dumbbell in each hand and stand upright with the dumbbells hanging by your sides. Inhale as you take a large step forward with one leg and bend the knee of that leg until there is a 90 degree angle between your thigh and your calf. The knee of your other (back) leg should almost touch the floor. Exhale as you drive back up with your front leg and step back into the standing position. You have completed your first repetition. Repeat the same motion with your opposite leg. Keep alternating the leg with each lunge.
Average per rep (kg)*: 25.30
Average per rep (lbs)*: 55.77
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Posture: Keep your upper body straight, with shoulders back and relaxed, and chin up. Picking a point to focus on in front of you can help you maintain balance.
- Engage Your Core: Engage your core muscles throughout the movement to maintain stability and support your lower back.
- Focus on Form, Not Speed: Perform the exercise slowly and with control rather than rushing through it. This ensures proper muscle engagement and reduces the risk of injury.
- Step Size: Adjust your step size based on your height. A longer step works the glutes and hamstrings more, while a shorter step targets the quadriceps.
- Parallel Knees: Ensure your front knee doesn’t extend past your toes and your back knee is kept slightly bent at the bottom of the movement. This keeps the tension in the right muscles and protects your joints.
- Equal Weight Distribution: Distribute your weight evenly between the front and back legs. This balanced approach maximizes muscle engagement and stability.
- Neutral Spine: Keep your spine neutral without leaning too far forward or backward. This prevents undue strain on your back and maximizes the effectiveness of the exercise.
- Grip the Dumbbells Firmly: Hold the dumbbells securely but not too tight. This helps in maintaining balance without causing unnecessary strain in your forearms.
- Breathing Technique: Inhale as you lower yourself into the lunge and exhale as you push back up to standing position. Proper breathing can aid in better performance and focus.
- Start Light: Begin with lighter weights and gradually increase as you become more comfortable and your strength improves. This approach minimizes the risk of injury and helps in perfecting your form.
- Shoes with Good Support: Wear shoes that provide good support and cushioning to help maintain balance and reduce the risk of slipping.
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- Leg extension on machine
- Legs
- Machine
- Strength
- Sets: 4
Leg extension on machine
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 4
- Description: Sit on the leg extension machine. Adjust the weight. The backs of your thighs should fully rest on the seat and your back should be fully supported by the back rest. Lock your feet under the foot pads of the lever with the pads resting slightly above your ankles. Grasp the side handles for support. Exhale as you lift the foot pad forward and upward until your legs are fully extended. Hold there for one second and then inhale as you return to the starting position.You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 48.48
- Average per rep (lbs)*: 106.89
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Make sure the machine is properly adjusted to fit your body. The axis of rotation of the machine should align with your knee joint to avoid unnecessary strain.
- Keep your back firmly against the seat and avoid arching it.
- Grip the handles to stabilize your upper body and prevent leveraging off the machine.
- Lift the weight in a controlled manner, focusing on contracting your quadriceps as you extend your legs.
- Avoid using momentum to lift the weight; this diminishes the effectiveness of the exercise and can lead to injury.
- Slightly pointing your toes outward can help target different areas of the quadriceps.
- Experiment with toe positioning to find what works best for your goals and comfort.
- Fully extend your legs without locking your knees to maintain tension in your muscles and protect your joints.
- Lower the weight back in a controlled manner, ensuring a full range of motion.
- Exhale as you extend your legs.
- Inhale as you lower the weight back to the starting position.
- Start with a lighter weight to master your form before increasing the load.
- Progressive overload is key, but always prioritize proper form over lifting heavier weights.
- Aim for moderate to higher reps (10-15) to effectively target your quads while avoiding excessive knee stress.
- Include 3-4 sets in your leg workout for balanced development.
- Do not hyperextend your legs at the end of the movement to maintain knee health.
- Always stop just before full lockout.
- Make the leg extension a regular part of your leg day routine to steadily build quad strength and improve muscle definition.
- Superset for Variation: Combine leg extensions with compound movements like squats or lunges to fully fatigue the muscles and increase the intensity of your workout.
Exercise overview
Exercise ID: 00201
Description: Sit on the leg extension machine. Adjust the weight. The backs of your thighs should fully rest on the seat and your back should be fully supported by the back rest. Lock your feet under the foot pads of the lever with the pads resting slightly above your ankles. Grasp the side handles for support. Exhale as you lift the foot pad forward and upward until your legs are fully extended. Hold there for one second and then inhale as you return to the starting position.You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 48.48
Average per rep (lbs)*: 106.89
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Make sure the machine is properly adjusted to fit your body. The axis of rotation of the machine should align with your knee joint to avoid unnecessary strain.
- Keep your back firmly against the seat and avoid arching it.
- Grip the handles to stabilize your upper body and prevent leveraging off the machine.
- Lift the weight in a controlled manner, focusing on contracting your quadriceps as you extend your legs.
- Avoid using momentum to lift the weight; this diminishes the effectiveness of the exercise and can lead to injury.
- Slightly pointing your toes outward can help target different areas of the quadriceps.
- Experiment with toe positioning to find what works best for your goals and comfort.
- Fully extend your legs without locking your knees to maintain tension in your muscles and protect your joints.
- Lower the weight back in a controlled manner, ensuring a full range of motion.
- Exhale as you extend your legs.
- Inhale as you lower the weight back to the starting position.
- Start with a lighter weight to master your form before increasing the load.
- Progressive overload is key, but always prioritize proper form over lifting heavier weights.
- Aim for moderate to higher reps (10-15) to effectively target your quads while avoiding excessive knee stress.
- Include 3-4 sets in your leg workout for balanced development.
- Do not hyperextend your legs at the end of the movement to maintain knee health.
- Always stop just before full lockout.
- Make the leg extension a regular part of your leg day routine to steadily build quad strength and improve muscle definition.
- Superset for Variation: Combine leg extensions with compound movements like squats or lunges to fully fatigue the muscles and increase the intensity of your workout.
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- Lying leg curl
- Legs
- Machine
- Strength
- Sets: 4
Lying leg curl
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 4
- Description: Adjust the weight of the machine. Then lie face down on the bench and lock your legs under the lever pads. The lever pads should be positioned just above your heels. Grasp the side handles firmly for support. Exhale as you bend your knees and curl the lever until it touches the back of your thighs. Hold for one second in this position. Then inhale as you lower the lever back 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)*: 43.42
- Average per rep (lbs)*: 95.72
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Form: Ensure that your hips remain firmly against the bench to prevent lower back strain or involvement.
- Control the Motion: Focus on the eccentric (lowering) phase by slowly returning the weight. This maximizes muscle engagement and prevents injury.
- Adjust the Machine: Set the pad just above your ankles and adjust the ankle pads for a comfortable and secure fit.
- Don't Overload: Start with a manageable weight and gradually increase as your strength improves. Overloading can compromise form and lead to injury.
- Full Range of Motion: Curl your legs as close to your buttocks as possible and stretch your hamstrings fully on the way down.
- Keep Your Toes Pointed: Direct your toes downward to better isolate your hamstrings and reduce calf involvement.
- Steady Breathing: Exhale as you curl your legs up and inhale as you lower them back down. This helps in maintaining abdominal stability and reduces pressure on the spine.
- Isometric Hold: For an additional challenge, hold the position at the top for a second or two to maximize tension on the hamstrings.
- Mind-Muscle Connection: Focus on contracting your hamstrings throughout the movement to ensure you're targeting the intended muscle group.
- Avoid Jerk Movements: Perform the exercise in a smooth, controlled manner to prevent injury and increase effectiveness.
Exercise overview
Exercise ID: 00214
Description: Adjust the weight of the machine. Then lie face down on the bench and lock your legs under the lever pads. The lever pads should be positioned just above your heels. Grasp the side handles firmly for support. Exhale as you bend your knees and curl the lever until it touches the back of your thighs. Hold for one second in this position. Then inhale as you lower the lever back 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)*: 43.42
Average per rep (lbs)*: 95.72
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Form: Ensure that your hips remain firmly against the bench to prevent lower back strain or involvement.
- Control the Motion: Focus on the eccentric (lowering) phase by slowly returning the weight. This maximizes muscle engagement and prevents injury.
- Adjust the Machine: Set the pad just above your ankles and adjust the ankle pads for a comfortable and secure fit.
- Don't Overload: Start with a manageable weight and gradually increase as your strength improves. Overloading can compromise form and lead to injury.
- Full Range of Motion: Curl your legs as close to your buttocks as possible and stretch your hamstrings fully on the way down.
- Keep Your Toes Pointed: Direct your toes downward to better isolate your hamstrings and reduce calf involvement.
- Steady Breathing: Exhale as you curl your legs up and inhale as you lower them back down. This helps in maintaining abdominal stability and reduces pressure on the spine.
- Isometric Hold: For an additional challenge, hold the position at the top for a second or two to maximize tension on the hamstrings.
- Mind-Muscle Connection: Focus on contracting your hamstrings throughout the movement to ensure you're targeting the intended muscle group.
- Avoid Jerk Movements: Perform the exercise in a smooth, controlled manner to prevent injury and increase effectiveness.
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- Standing calf raise on machine
- Legs
- Machine
- Strength
- Sets: 4
Standing calf raise on machine
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 4
- Description: Stand on the calf raise machine with the levers resting on your shoulders. Position the balls of your feet on the platform, with the arches and heels of your feet extending off the platform. Grasp the handles for support. Exhale as you raise your heels by using your calf muscles and push the shoulder levers up as far as possible. Hold in this position for one second. Inhale as you lower the levers until you feel a slight stretch in your calves. Keep your body straight during the whole motion. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 56.18
- Average per rep (lbs)*: 123.85
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Full Range of Motion: Ensure you achieve a full range of motion by lowering your heels as far as possible and then extending fully onto your toes. This will maximize muscle engagement and effectiveness.
- Controlled Movement: Focus on controlled movements rather than bouncing. Keep the motion slow and deliberate to engage the calf muscles completely and avoid injury.
- Proper Foot Positioning: Position your feet parallel and shoulder-width apart on the platform. This helps distribute the weight evenly and targets the calves effectively.
- Engage Your Core: Maintain a tight core throughout the exercise. This stabilization helps prevent any unnecessary strain on your lower back and improves balance.
- Focus on the Contraction: At the top of the movement, pause for a moment to really squeeze and feel the contraction in your calves.
- Breathing Technique: Breathe in as you lower your heels and breathe out as you raise them. Proper breathing ensures you remain in control and improves endurance.
- Gradually Increase Weight: Start with a manageable weight and gradually increase it as your strength improves. Overloading too soon can lead to improper form and potential injury.
- Heel Position Variety: For varied stimulation, try altering your foot position occasionally-by turning your toes slightly inward or outward. This can help target different parts of the calf muscle.
- Minimal Upper Body Movement: Keep your upper body relatively still and avoid using it to lift the weight. The movement should be driven by your calves.
- Focus on Posture: Maintain an upright posture by keeping your shoulders back and chest out. Avoid leaning forward or backward, which can put unnecessary strain on your back.
- Progressive Challenges: To progress, you can add static holds at the top of the movement or slow down the eccentric (lowering) phase of the exercise to increase the challenge.
Exercise overview
Exercise ID: 00366
Description: Stand on the calf raise machine with the levers resting on your shoulders. Position the balls of your feet on the platform, with the arches and heels of your feet extending off the platform. Grasp the handles for support. Exhale as you raise your heels by using your calf muscles and push the shoulder levers up as far as possible. Hold in this position for one second. Inhale as you lower the levers until you feel a slight stretch in your calves. Keep your body straight during the whole motion. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 56.18
Average per rep (lbs)*: 123.85
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Full Range of Motion: Ensure you achieve a full range of motion by lowering your heels as far as possible and then extending fully onto your toes. This will maximize muscle engagement and effectiveness.
- Controlled Movement: Focus on controlled movements rather than bouncing. Keep the motion slow and deliberate to engage the calf muscles completely and avoid injury.
- Proper Foot Positioning: Position your feet parallel and shoulder-width apart on the platform. This helps distribute the weight evenly and targets the calves effectively.
- Engage Your Core: Maintain a tight core throughout the exercise. This stabilization helps prevent any unnecessary strain on your lower back and improves balance.
- Focus on the Contraction: At the top of the movement, pause for a moment to really squeeze and feel the contraction in your calves.
- Breathing Technique: Breathe in as you lower your heels and breathe out as you raise them. Proper breathing ensures you remain in control and improves endurance.
- Gradually Increase Weight: Start with a manageable weight and gradually increase it as your strength improves. Overloading too soon can lead to improper form and potential injury.
- Heel Position Variety: For varied stimulation, try altering your foot position occasionally-by turning your toes slightly inward or outward. This can help target different parts of the calf muscle.
- Minimal Upper Body Movement: Keep your upper body relatively still and avoid using it to lift the weight. The movement should be driven by your calves.
- Focus on Posture: Maintain an upright posture by keeping your shoulders back and chest out. Avoid leaning forward or backward, which can put unnecessary strain on your back.
- Progressive Challenges: To progress, you can add static holds at the top of the movement or slow down the eccentric (lowering) phase of the exercise to increase the challenge.
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- Hanging knee raise
- Legs
- Bodyweight
- Strength
- Sets: 3
Hanging knee raise
- Primary muscle group: Legs
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 3
- Description: Hang from a bar using a shoulder-width pronated grip. Your feet must not touch the ground. Straighten your lower back and try not to arch your back. Exhale as you slowly raise your knees until your thighs form a 90 degree angle with your calves. Keep your body still and legs together during the motion. Inhale as you slowly lower your knees to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average reps per set*: 15.0
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Grip Strength: Ensure your grip is secure on the bar. If grip strength is an issue, consider using lifting straps to maintain your hold.
- Controlled Movements: Perform the exercise in a slow and controlled manner. Focus on using your abdominal muscles to lift your knees, not just swinging your legs.
- Engage Core: Keep your core tight throughout the movement. Engaging your core will help maintain stability and improve effectiveness.
- Avoid Momentum: Prevent your body from swinging by avoiding the use of momentum. This ensures that your abs are doing the work, not the motion of your legs.
- Range of Motion: Bring your knees as high as you can comfortably manage while maintaining form. Ideally, your thighs should reach a position parallel to the floor or higher.
- Breathing: Exhale as you lift your knees towards your chest and inhale as you lower them back down. Proper breathing helps maintain rhythm and control.
- Elbow Position: Avoid locking your elbows completely. Keeping a slight bend in your elbows reduces strain on your joints and engages your muscles more effectively.
- Leg Positions: For added challenge, vary your routine by trying different leg positions, such as alternating sides or extending your legs out straight.
- Pelvic Tilt: For greater lower abdominal engagement, incorporate a slight posterior pelvic tilt at the top of the movement.
- Progress Gradually: If you're a beginner or find the exercise too challenging, start with bent-knee raises before progressing to straight-leg raises as your strength improves.
- Consistency: Consistency is key. Regularly include the hanging knee raise in your workout routine to see progress in strength and muscle definition.
Exercise overview
Exercise ID: 00125
Description: Hang from a bar using a shoulder-width pronated grip. Your feet must not touch the ground. Straighten your lower back and try not to arch your back. Exhale as you slowly raise your knees until your thighs form a 90 degree angle with your calves. Keep your body still and legs together during the motion. Inhale as you slowly lower your knees to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average reps per set*: 15.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Grip Strength: Ensure your grip is secure on the bar. If grip strength is an issue, consider using lifting straps to maintain your hold.
- Controlled Movements: Perform the exercise in a slow and controlled manner. Focus on using your abdominal muscles to lift your knees, not just swinging your legs.
- Engage Core: Keep your core tight throughout the movement. Engaging your core will help maintain stability and improve effectiveness.
- Avoid Momentum: Prevent your body from swinging by avoiding the use of momentum. This ensures that your abs are doing the work, not the motion of your legs.
- Range of Motion: Bring your knees as high as you can comfortably manage while maintaining form. Ideally, your thighs should reach a position parallel to the floor or higher.
- Breathing: Exhale as you lift your knees towards your chest and inhale as you lower them back down. Proper breathing helps maintain rhythm and control.
- Elbow Position: Avoid locking your elbows completely. Keeping a slight bend in your elbows reduces strain on your joints and engages your muscles more effectively.
- Leg Positions: For added challenge, vary your routine by trying different leg positions, such as alternating sides or extending your legs out straight.
- Pelvic Tilt: For greater lower abdominal engagement, incorporate a slight posterior pelvic tilt at the top of the movement.
- Progress Gradually: If you're a beginner or find the exercise too challenging, start with bent-knee raises before progressing to straight-leg raises as your strength improves.
- Consistency: Consistency is key. Regularly include the hanging knee raise in your workout routine to see progress in strength and muscle definition.
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Two Day Split - Upper Body
OPEN IN APP-
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- Bench press with dumbbells
- Chest
- Dumbbell
- Strength
- Sets: 4
Bench press with dumbbells
- 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 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)*: 36.63
- Average per rep (lbs)*: 80.76
- 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)*: 36.63
Average per rep (lbs)*: 80.76
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: 4
Bent over row with barbell
- Primary muscle group: Back
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 4
- Description: Stand over a barbell, the bar should line up with your toes. Bend your hips and your knees and grasp the barbell with both hands a little wider than shoulder-width apart. Your back should be straight and your spine should form one line with your head. Flex your core muscles and exhale as you pull the barbell up to your waist or stomach using your arms and the strength of your back and core. Hold for a count of two and squeeze your back. Inhale and lower the barbell in a controlled manner until it nearly touches the floor. Keep your core flexed and your back straight. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. On completion of your last rep, lower the barbell to the floor.
- Average per rep (kg)*: 43.05
- Average per rep (lbs)*: 94.91
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain a Strong Core: Keep your abdominal muscles engaged throughout the exercise to support your lower back.
- Neutral Spine: Ensure your spine stays neutral, avoiding any rounding or arching to prevent strain on your back.
- Proper Angle: Bend at your hips so your torso is at about a 45-degree angle to the floor, and keep this angle consistent throughout the movement.
- Grip Width: Use a shoulder-width grip for better control and engagement of the back muscles.
- Elbow Position: Keep your elbows close to your body as you row the weight upwards, and squeeze your shoulder blades together at the top of the movement.
- Control the Movement: Avoid using momentum by swinging the bar; move the barbell in a controlled manner, both on the lift and as you lower it back down.
- Foot Placement: Position your feet about shoulder-width apart for a stable base.
- Breath Control: Inhale as you lower the bar and exhale as you row it towards your abdomen.
- Focus on Muscle Engagement: Mindfully focus on engaging your back muscles rather than simply lifting the weight.
- Use Appropriate Weight: Start with a weight that allows you to perform the exercise with proper form before progressing to heavier weights.
Exercise overview
Exercise ID: 00026
Description: Stand over a barbell, the bar should line up with your toes. Bend your hips and your knees and grasp the barbell with both hands a little wider than shoulder-width apart. Your back should be straight and your spine should form one line with your head. Flex your core muscles and exhale as you pull the barbell up to your waist or stomach using your arms and the strength of your back and core. Hold for a count of two and squeeze your back. Inhale and lower the barbell in a controlled manner until it nearly touches the floor. Keep your core flexed and your back straight. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. On completion of your last rep, lower the barbell to the floor.
Average per rep (kg)*: 43.05
Average per rep (lbs)*: 94.91
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain a Strong Core: Keep your abdominal muscles engaged throughout the exercise to support your lower back.
- Neutral Spine: Ensure your spine stays neutral, avoiding any rounding or arching to prevent strain on your back.
- Proper Angle: Bend at your hips so your torso is at about a 45-degree angle to the floor, and keep this angle consistent throughout the movement.
- Grip Width: Use a shoulder-width grip for better control and engagement of the back muscles.
- Elbow Position: Keep your elbows close to your body as you row the weight upwards, and squeeze your shoulder blades together at the top of the movement.
- Control the Movement: Avoid using momentum by swinging the bar; move the barbell in a controlled manner, both on the lift and as you lower it back down.
- Foot Placement: Position your feet about shoulder-width apart for a stable base.
- Breath Control: Inhale as you lower the bar and exhale as you row it towards your abdomen.
- Focus on Muscle Engagement: Mindfully focus on engaging your back muscles rather than simply lifting the weight.
- Use Appropriate Weight: Start with a weight that allows you to perform the exercise with proper form before progressing to heavier weights.
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- Overhead press or military press on Smith machine
- Shoulders
- Machine
- Strength
- Sets: 4
Overhead press or military press on Smith machine
- Primary muscle group: Shoulders
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 4
- 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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- Lateral raise with dumbbells (inclined)
- Shoulders
- Dumbbell
- Strength
- Sets: 4
Lateral raise with dumbbells (inclined)
- Primary muscle group: Shoulders
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 4
- Description: Adjust bench to a 30 to 45 degree angle. Grab a dumbbell in each hand, sit down on the bench, dumbbells resting on your upper thighs. Then lie down on the bench with your chest and torso pressed into the bench. Hold a dumbbell in each hand and let your arms hang down so that they are perpendicular to the inclined part of the bench. This marks your starting position.While you exhale, move your arms backwards by squeezing your shoulder blades. Arms should be slightly bent in the elbows. Pause shortly once your arms are parallel to the floor. Then 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)*: 18.45
- Average per rep (lbs)*: 40.68
- 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
- Engage Your Core: Stabilize your core throughout the movement to maintain proper posture and support your spine. This helps in isolating your shoulder muscles effectively.
- Controlled Movement: Focus on slow, controlled movements both on the way up and on the way down. Avoid using momentum to lift the weights as this reduces the effectiveness of the exercise and increases the risk of injury.
- Proper Grip: Maintain a firm, yet comfortable grip on the dumbbells. Avoid gripping too tightly as it might lead to unnecessary tension and fatigue in your forearms.
- Optimal Incline Angle: Adjust the bench angle to approximately 30-45 degrees to ensure you are targeting the lateral deltoids effectively. Too steep an angle can shift the focus to other muscle groups.
- Limit Weight: Start with lighter weights to perfect your form before increasing the load. Remember, this exercise does not require heavy weights to be effective.
- Mind-Muscle Connection: Concentrate on engaging your lateral deltoid muscles during the lift. Visualize the muscles working to enhance the efficiency of each rep.
- Arm Positioning: Keep a slight bend in your elbows throughout the movement. This helps in reducing strain on your elbow joints and maintaining constant tension on your shoulder muscles.
- Breathing Technique: Exhale as you lift the dumbbells to shoulder height, and inhale as you lower them back down. Proper breathing supports overall stability and rhythm.
- Range of Motion: Lift the dumbbells to a maximum of shoulder height. Lifting higher can shift stress to your upper traps and reduce effectiveness.
- Consistency: Make sure to include this exercise regularly in your routine for balanced shoulder development. Consistency is key in seeing long-term results.
Exercise overview
Exercise ID: 00197
Description: Adjust bench to a 30 to 45 degree angle. Grab a dumbbell in each hand, sit down on the bench, dumbbells resting on your upper thighs. Then lie down on the bench with your chest and torso pressed into the bench. Hold a dumbbell in each hand and let your arms hang down so that they are perpendicular to the inclined part of the bench. This marks your starting position.While you exhale, move your arms backwards by squeezing your shoulder blades. Arms should be slightly bent in the elbows. Pause shortly once your arms are parallel to the floor. Then 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)*: 18.45
Average per rep (lbs)*: 40.68
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
- Engage Your Core: Stabilize your core throughout the movement to maintain proper posture and support your spine. This helps in isolating your shoulder muscles effectively.
- Controlled Movement: Focus on slow, controlled movements both on the way up and on the way down. Avoid using momentum to lift the weights as this reduces the effectiveness of the exercise and increases the risk of injury.
- Proper Grip: Maintain a firm, yet comfortable grip on the dumbbells. Avoid gripping too tightly as it might lead to unnecessary tension and fatigue in your forearms.
- Optimal Incline Angle: Adjust the bench angle to approximately 30-45 degrees to ensure you are targeting the lateral deltoids effectively. Too steep an angle can shift the focus to other muscle groups.
- Limit Weight: Start with lighter weights to perfect your form before increasing the load. Remember, this exercise does not require heavy weights to be effective.
- Mind-Muscle Connection: Concentrate on engaging your lateral deltoid muscles during the lift. Visualize the muscles working to enhance the efficiency of each rep.
- Arm Positioning: Keep a slight bend in your elbows throughout the movement. This helps in reducing strain on your elbow joints and maintaining constant tension on your shoulder muscles.
- Breathing Technique: Exhale as you lift the dumbbells to shoulder height, and inhale as you lower them back down. Proper breathing supports overall stability and rhythm.
- Range of Motion: Lift the dumbbells to a maximum of shoulder height. Lifting higher can shift stress to your upper traps and reduce effectiveness.
- Consistency: Make sure to include this exercise regularly in your routine for balanced shoulder development. Consistency is key in seeing long-term results.
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- Lateral raise with dumbbells
- Shoulders
- Dumbbell
- Strength
- Sets: 4
Lateral raise with dumbbells
- Primary muscle group: Shoulders
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 4
- Description: Stand upright and hold a dumbbell in each hand with the dumbbells hanging down by your sides. Keep your elbows slightly bent during the whole exercise. Exhale as you raise both arms to the sides until your arms form one line with your shoulders.Inhale and lower the dumbbells into the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 14.82
- Average per rep (lbs)*: 32.66
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Form: Keep a slight bend in your elbows to reduce the strain on your elbow joints. This will help maintain tension in your shoulder muscles.
- Neutral Wrist Position: Keep your wrists in a neutral position-avoid letting them bend forward or backward. This helps to protect your wrists and ensure that the focus remains on your shoulders.
- Controlled Movement: Lift and lower the dumbbells slowly and with control. Avoid using momentum to lift the weights, which can reduce the effectiveness of the exercise and increase the risk of injury.
- Limit Range of Motion: Raise your arms to shoulder height or just slightly above. Going too high can engage other muscles like the traps and reduce the focus on your deltoids.
- Light Weight, High Reps: Use a lighter weight to start with and aim for higher repetitions. This helps to engage the shoulder muscles more effectively and reduces the risk of injury.
- Body Position: Keep your back straight and your core engaged throughout the movement to maintain stability and avoid using your lower back to lift the weights.
- Breathing Technique: Exhale as you lift the weights and inhale as you lower them. Proper breathing can help you maintain your form and keep your movements controlled.
- Steady Feet: Keep your feet shoulder-width apart and avoid shifting your weight or moving your feet during the exercise. This stable base will help you perform the exercise with better control.
- Avoid Overreach: Ensure that you are lifting the weights to the side, not forward or backward, to target the lateral deltoid effectively.
- Rest and Recovery: Allow your muscles time to recover between sets to prevent overtraining and potential injury.
Exercise overview
Exercise ID: 00196
Description: Stand upright and hold a dumbbell in each hand with the dumbbells hanging down by your sides. Keep your elbows slightly bent during the whole exercise. Exhale as you raise both arms to the sides until your arms form one line with your shoulders.Inhale and lower the dumbbells into the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 14.82
Average per rep (lbs)*: 32.66
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Form: Keep a slight bend in your elbows to reduce the strain on your elbow joints. This will help maintain tension in your shoulder muscles.
- Neutral Wrist Position: Keep your wrists in a neutral position-avoid letting them bend forward or backward. This helps to protect your wrists and ensure that the focus remains on your shoulders.
- Controlled Movement: Lift and lower the dumbbells slowly and with control. Avoid using momentum to lift the weights, which can reduce the effectiveness of the exercise and increase the risk of injury.
- Limit Range of Motion: Raise your arms to shoulder height or just slightly above. Going too high can engage other muscles like the traps and reduce the focus on your deltoids.
- Light Weight, High Reps: Use a lighter weight to start with and aim for higher repetitions. This helps to engage the shoulder muscles more effectively and reduces the risk of injury.
- Body Position: Keep your back straight and your core engaged throughout the movement to maintain stability and avoid using your lower back to lift the weights.
- Breathing Technique: Exhale as you lift the weights and inhale as you lower them. Proper breathing can help you maintain your form and keep your movements controlled.
- Steady Feet: Keep your feet shoulder-width apart and avoid shifting your weight or moving your feet during the exercise. This stable base will help you perform the exercise with better control.
- Avoid Overreach: Ensure that you are lifting the weights to the side, not forward or backward, to target the lateral deltoid effectively.
- Rest and Recovery: Allow your muscles time to recover between sets to prevent overtraining and potential injury.
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- Bench dip
- Arms
- Bodyweight
- Strength
- Sets: 3
Bench dip
- Primary muscle group: Arms
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 3
- Description: Position two benches parallel to each other. Place both hands on the inside edge of one bench and your heels on the other bench so that your bottom is suspended between both benches. Your palms should be on top of the bench and your fingers should grasp the side of the bench. Exhale while you bend your elbows and lower your body until you feel a slight stretch in your shoulders. Your body should not touch the ground during the motion. Inhale as you extend your elbows up and raise your body to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average reps per set*: 20.0
- *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
- Positioning: Make sure your hands are placed shoulder-width apart on the edge of the bench. This helps maintain stability and effectively targets your triceps.
- Body Alignment: Keep your chest open and shoulders back to avoid unnecessary strain on your shoulder joints.
- Leg Placement: Position your legs correctly by either bending your knees at a 90-degree angle with feet flat on the floor for beginners or extending them straight out while resting your heels on the ground for a more challenging workout.
- Elbow Movement: Lower yourself until your elbows reach a 90-degree angle, then push back up. Do not overextend as it can lead to shoulder injury.
- Smooth Control: Perform the movement smoothly and avoid using momentum. Control your descent and ascent to maximize muscle engagement.
- Breathing Technique: Breathe in as you lower your body and breathe out as you push yourself back up. Proper breathing will help you maintain rhythm and performance.
- Use of Additional Weight: For added intensity, place a weight plate on your lap. Ensure the weight is balanced and secure.
- Shoulder Health: Be cautious if you have a history of shoulder issues. Start with fewer repetitions and lighter weight to assess how your shoulders respond.
- Warm Up: Always warm up your triceps, chest, and shoulders before diving into bench dips to minimize the risk of injury.
- Progressive Overload: Gradually increase the number of repetitions or the amount of weight over time to continuously challenge your muscles and ensure growth.
Exercise overview
Exercise ID: 00012
Description: Position two benches parallel to each other. Place both hands on the inside edge of one bench and your heels on the other bench so that your bottom is suspended between both benches. Your palms should be on top of the bench and your fingers should grasp the side of the bench. Exhale while you bend your elbows and lower your body until you feel a slight stretch in your shoulders. Your body should not touch the ground during the motion. Inhale as you extend your elbows up and raise your body to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average reps per set*: 20.0
*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
- Positioning: Make sure your hands are placed shoulder-width apart on the edge of the bench. This helps maintain stability and effectively targets your triceps.
- Body Alignment: Keep your chest open and shoulders back to avoid unnecessary strain on your shoulder joints.
- Leg Placement: Position your legs correctly by either bending your knees at a 90-degree angle with feet flat on the floor for beginners or extending them straight out while resting your heels on the ground for a more challenging workout.
- Elbow Movement: Lower yourself until your elbows reach a 90-degree angle, then push back up. Do not overextend as it can lead to shoulder injury.
- Smooth Control: Perform the movement smoothly and avoid using momentum. Control your descent and ascent to maximize muscle engagement.
- Breathing Technique: Breathe in as you lower your body and breathe out as you push yourself back up. Proper breathing will help you maintain rhythm and performance.
- Use of Additional Weight: For added intensity, place a weight plate on your lap. Ensure the weight is balanced and secure.
- Shoulder Health: Be cautious if you have a history of shoulder issues. Start with fewer repetitions and lighter weight to assess how your shoulders respond.
- Warm Up: Always warm up your triceps, chest, and shoulders before diving into bench dips to minimize the risk of injury.
- Progressive Overload: Gradually increase the number of repetitions or the amount of weight over time to continuously challenge your muscles and ensure growth.
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