Back to list
Three Day Split - Arms and Core
OPEN IN APP-
-
- Chest dip
- Chest
- Bodyweight
- Strength
- Sets: 4
Chest dip
- Primary muscle group: Chest
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 4
- Description: Stand between the shoulder-width dip bars and grasp each bar firmly, straightening your arms to lift your legs off the ground. Keep your body upright. Keeping your elbows tucked in close to your body, begin to inhale and slowly lower your body until your elbows form a 90-degree angle or you feel a slight stretch in your shoulders. Exhale as you push your body back up to the starting position, maintaining control throughout the movement. Repeat the exercise for the recommended number of repetitions, ensuring you maintain proper form with each dip.
- Average reps per set*: 10.0
- *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
- Chest Forward, Elbows Wide: Lean your torso forward and allow your elbows to flare out slightly. This adjustment shifts the focus towards your chest rather than your triceps.
- Stable Grip: Ensure a firm grip on the parallel bars to maintain stability throughout the movement. Use your hands to drive the movement, but avoid squeezing too hard, as this can cause undue strain.
- Control Your Descent: Lower yourself in a controlled manner to maximize muscle engagement. The descent should be slow and deliberate to avoid any injury and to ensure proper muscle activation.
- Proper Range of Motion: Descend until your shoulders are level with your elbows to target the chest efficiently. Be cautious not to drop too low to prevent shoulder strain.
- Avoid Locking Out: When pushing back up, do not fully lock out your elbows. Keeping a slight bend in your elbows maintains tension on your chest muscles.
- Use Your Core: Engage your core to maintain a stable and controlled position throughout the exercise. A tight core helps in reducing unnecessary movement and ensuring proper form.
- Breathing Technique: Exhale as you push yourself up and inhale as you lower yourself down. Controlled breathing can improve your performance and maintain your rhythm.
- Modify for Beginners: If you're finding the dip too challenging, use an assisted dip machine or a resistance band for support. This allows you to build strength gradually.
- Progression: Once comfortable with your form, add weight using a dip belt or holding a dumbbell between your feet to increase the intensity and continue building strength.
- Listen to Your Body: If you experience discomfort or pain in your shoulders or wrists, stop the exercise immediately and reassess your form. Pain can be a signal of improper technique or the need for a different exercise.
Exercise overview
Exercise ID: 00053
Description: Stand between the shoulder-width dip bars and grasp each bar firmly, straightening your arms to lift your legs off the ground. Keep your body upright. Keeping your elbows tucked in close to your body, begin to inhale and slowly lower your body until your elbows form a 90-degree angle or you feel a slight stretch in your shoulders. Exhale as you push your body back up to the starting position, maintaining control throughout the movement. Repeat the exercise for the recommended number of repetitions, ensuring you maintain proper form with each dip.
Average reps per set*: 10.0
*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
- Chest Forward, Elbows Wide: Lean your torso forward and allow your elbows to flare out slightly. This adjustment shifts the focus towards your chest rather than your triceps.
- Stable Grip: Ensure a firm grip on the parallel bars to maintain stability throughout the movement. Use your hands to drive the movement, but avoid squeezing too hard, as this can cause undue strain.
- Control Your Descent: Lower yourself in a controlled manner to maximize muscle engagement. The descent should be slow and deliberate to avoid any injury and to ensure proper muscle activation.
- Proper Range of Motion: Descend until your shoulders are level with your elbows to target the chest efficiently. Be cautious not to drop too low to prevent shoulder strain.
- Avoid Locking Out: When pushing back up, do not fully lock out your elbows. Keeping a slight bend in your elbows maintains tension on your chest muscles.
- Use Your Core: Engage your core to maintain a stable and controlled position throughout the exercise. A tight core helps in reducing unnecessary movement and ensuring proper form.
- Breathing Technique: Exhale as you push yourself up and inhale as you lower yourself down. Controlled breathing can improve your performance and maintain your rhythm.
- Modify for Beginners: If you're finding the dip too challenging, use an assisted dip machine or a resistance band for support. This allows you to build strength gradually.
- Progression: Once comfortable with your form, add weight using a dip belt or holding a dumbbell between your feet to increase the intensity and continue building strength.
- Listen to Your Body: If you experience discomfort or pain in your shoulders or wrists, stop the exercise immediately and reassess your form. Pain can be a signal of improper technique or the need for a different exercise.
-
-
-
- Bicep curl with dumbbells
- Arms
- Dumbbell
- Strength
- Sets: 4
Bicep curl with dumbbells
- Primary muscle group: Arms
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 4
- Description: Start Position: Stand with a dumbbell in each hand, using a supinated grip (palms facing forward), and let them hang by your sides. Curl Dumbbells: Exhale and simultaneously curl both dumbbells up towards your shoulders. Your palms should rotate to face your shoulders at the top. Adjust Elbows: Once your elbows are fully flexed, move them slightly forward so your forearms are vertical. Hold Position: Hold the position for a count of two. Lower Dumbbells: Inhale and slowly lower the dumbbells back to the starting position. Repeat: Perform the movement for the prescribed number of repetitions.
- Average per rep (kg)*: 19.48
- Average per rep (lbs)*: 42.95
- 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
- Use a Moderate Weight: Start with a weight that allows you to maintain proper form, but still challenges your muscles by the last few reps.
- Keep Your Elbows Stationary: Ensure your elbows stay close to your torso and do not move forward or backward during the curl. This isolates the biceps effectively.
- Engage Your Core: Keep your core tight and your back straight to prevent swaying and to maintain stability.
- Control Your Movement: Perform the curls in a slow and controlled manner, especially during the lowering phase, to maximize muscle engagement.
- Full Range of Motion: Extend your arms fully at the bottom of the movement for a complete stretch, and curl all the way up to contract the biceps fully at the top.
- Avoid Swinging: Focus on using your biceps to lift the weights rather than swinging your body or using momentum.
- Wrist Alignment: Keep your wrists straight and avoid bending them during the curl to prevent strain and focus the effort on your biceps.
- Breathe Properly: Exhale as you curl the weights up and inhale as you lower them down to ensure proper oxygen flow and maintain rhythm.
- Mind-Muscle Connection: Concentrate on your biceps throughout the movement to ensure they are doing the work and to enhance muscle engagement.
- Progressive Overload: Gradually increase the weight or number of repetitions over time to continually challenge your muscles and promote growth.
Exercise overview
Exercise ID: 00035
Description: Start Position: Stand with a dumbbell in each hand, using a supinated grip (palms facing forward), and let them hang by your sides. Curl Dumbbells: Exhale and simultaneously curl both dumbbells up towards your shoulders. Your palms should rotate to face your shoulders at the top. Adjust Elbows: Once your elbows are fully flexed, move them slightly forward so your forearms are vertical. Hold Position: Hold the position for a count of two. Lower Dumbbells: Inhale and slowly lower the dumbbells back to the starting position. Repeat: Perform the movement for the prescribed number of repetitions.
Average per rep (kg)*: 19.48
Average per rep (lbs)*: 42.95
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
- Use a Moderate Weight: Start with a weight that allows you to maintain proper form, but still challenges your muscles by the last few reps.
- Keep Your Elbows Stationary: Ensure your elbows stay close to your torso and do not move forward or backward during the curl. This isolates the biceps effectively.
- Engage Your Core: Keep your core tight and your back straight to prevent swaying and to maintain stability.
- Control Your Movement: Perform the curls in a slow and controlled manner, especially during the lowering phase, to maximize muscle engagement.
- Full Range of Motion: Extend your arms fully at the bottom of the movement for a complete stretch, and curl all the way up to contract the biceps fully at the top.
- Avoid Swinging: Focus on using your biceps to lift the weights rather than swinging your body or using momentum.
- Wrist Alignment: Keep your wrists straight and avoid bending them during the curl to prevent strain and focus the effort on your biceps.
- Breathe Properly: Exhale as you curl the weights up and inhale as you lower them down to ensure proper oxygen flow and maintain rhythm.
- Mind-Muscle Connection: Concentrate on your biceps throughout the movement to ensure they are doing the work and to enhance muscle engagement.
- Progressive Overload: Gradually increase the weight or number of repetitions over time to continually challenge your muscles and promote growth.
-
-
-
- Triceps extension sitting and one arm and dumbbell
- Arms
- Dumbbell
- Strength
- Sets: 4
Triceps extension sitting and one arm and dumbbell
- Primary muscle group: Arms
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 4
- Description: Sit on a flat bench and rest one dumbbell on your thighs. Raise the dumbbell above your head until your arm is almost fully extended. Keep your elbow close to your head and pointing upwards during the exercise. Inhale as you slowly lower the dumbbell behind your head until you feel a slight stretch in your triceps. The dumbbell should almost touch your opposite shoulder. Exhale as you raise the dumbbell up to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. Repeat the exercise with your other arm.
- Average per rep (kg)*: 9.26
- Average per rep (lbs)*: 20.42
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
-
Exercise tips and tricks
- Choose the Right Weight: Start with a lighter dumbbell to perfect your form. Gradually increase the weight as you become more comfortable and stronger.
- Keep Your Core Engaged: Maintain a stable core to avoid unnecessary strain on your lower back. This also helps in maintaining proper posture throughout the exercise.
- Slow and Controlled Movements: Perform the exercise in a slow and controlled manner. Avoid using momentum to lift the weight, as this can reduce the effectiveness and increase the risk of injury.
- Elbow Position: Keep your elbow close to your head and ensure it's pointing towards the ceiling. This ensures maximum engagement of the triceps.
- Full Range of Motion: Lower the dumbbell until your forearm touches your biceps, and fully extend your arm at the top. This will ensure you are working the full length of the muscle.
- Breathing Technique: Exhale as you lift the dumbbell up and inhale as you bring it down. Proper breathing helps you maintain rhythm and reduces the risk of dizziness.
- Avoid Arching Your Back: Sit upright and avoid leaning back or arching your spine. If needed, use a bench with back support to maintain proper alignment.
- Grip the Dumbbell Firmly: Ensure a firm grip on the dumbbell to prevent it from slipping out of your hand. This also aids in better control over the movement.
- Warm Up First: Before starting the exercise, do a proper warm-up to get your muscles ready. Focus on dynamic stretches and light cardio.
- Stay Hydrated and Take Breaks: Keep yourself hydrated and ensure you take short breaks between sets to prevent muscle fatigue and maintain energy levels.
Exercise overview
Exercise ID: 00347
Description: Sit on a flat bench and rest one dumbbell on your thighs. Raise the dumbbell above your head until your arm is almost fully extended. Keep your elbow close to your head and pointing upwards during the exercise. Inhale as you slowly lower the dumbbell behind your head until you feel a slight stretch in your triceps. The dumbbell should almost touch your opposite shoulder. Exhale as you raise the dumbbell up to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. Repeat the exercise with your other arm.
Average per rep (kg)*: 9.26
Average per rep (lbs)*: 20.42
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Choose the Right Weight: Start with a lighter dumbbell to perfect your form. Gradually increase the weight as you become more comfortable and stronger.
- Keep Your Core Engaged: Maintain a stable core to avoid unnecessary strain on your lower back. This also helps in maintaining proper posture throughout the exercise.
- Slow and Controlled Movements: Perform the exercise in a slow and controlled manner. Avoid using momentum to lift the weight, as this can reduce the effectiveness and increase the risk of injury.
- Elbow Position: Keep your elbow close to your head and ensure it's pointing towards the ceiling. This ensures maximum engagement of the triceps.
- Full Range of Motion: Lower the dumbbell until your forearm touches your biceps, and fully extend your arm at the top. This will ensure you are working the full length of the muscle.
- Breathing Technique: Exhale as you lift the dumbbell up and inhale as you bring it down. Proper breathing helps you maintain rhythm and reduces the risk of dizziness.
- Avoid Arching Your Back: Sit upright and avoid leaning back or arching your spine. If needed, use a bench with back support to maintain proper alignment.
- Grip the Dumbbell Firmly: Ensure a firm grip on the dumbbell to prevent it from slipping out of your hand. This also aids in better control over the movement.
- Warm Up First: Before starting the exercise, do a proper warm-up to get your muscles ready. Focus on dynamic stretches and light cardio.
- Stay Hydrated and Take Breaks: Keep yourself hydrated and ensure you take short breaks between sets to prevent muscle fatigue and maintain energy levels.
-
-
-
- Bicep curl with cable
- Arms
- Cable
- Strength
- Sets: 4
Bicep curl with cable
- Primary muscle group: Arms
- Exercise type: Cable
- Exercise goal: Strength
- Sets: 4
- Description: Attach a bar to a low cable pulley.Grasp the bar using a shoulder-width underhand grip. Step back about one foot from the pulley, leaning slightly backwards. Keep your elbows by your sides and arms almost fully extended. Exhale as you curl the bar towards your shoulders, fully flexing your elbows. Allow your elbows to move forward slightly until your forearms are vertical. Hold this position for a count of two, squeezing your biceps. Inhale as you lower the bar back to the starting position. Repeat the exercise for the desired number of repetitions.
- Average per rep (kg)*: 23.67
- Average per rep (lbs)*: 52.19
- *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
- Adjust the Weight Properly: Before you start, make sure the weight is set according to your fitness level. Too heavy, and you risk improper form; too light, and you won't challenge your muscles effectively.
- Stable Positioning: Stand with your feet shoulder-width apart and keep a firm grip on the ground. This helps with maintaining balance and proper posture.
- Elbow Consistency: Keep your elbows close to your body and minimize their movement throughout the exercise. This focuses the effort on your biceps rather than other muscle groups.
- Controlled Movement: Perform the curls slowly and in a controlled manner. Avoid any jerking or swinging movements. This ensures that your muscles are doing the work rather than relying on momentum.
- Full Range of Motion: Let the cable stretch your arms fully at the bottom of the movement to engage the bicep completely. Similarly, ensure you bring the handle all the way up towards your shoulders without compromising form.
- Mind-Muscle Connection: Focus on feeling the contraction in your biceps as you curl the weight up. This mental engagement can improve muscle activation and overall effectiveness.
- Breathing Technique: Exhale as you curl the weight up and inhale as you lower it. Proper breathing can help you maintain rhythm and improve performance.
- Vary Grip Attachments: To target different parts of the bicep, try using different attachments like a straight bar, EZ curl bar, or rope. This introduces variety and can spur muscle growth.
- Pacing and Repetitions: Aim for a steady pace with a moderate number of repetitions (8-12) for muscle building. Adjust the volume depending on whether your goal is strength (fewer, heavier reps) or endurance (more, lighter reps).
- Warm-Up and Cool Down: Always warm-up your muscles with dynamic stretches or light cardio before you begin. Cooling down with static stretching after your workout helps with recovery and flexibility.
Exercise overview
Exercise ID: 00033
Description: Attach a bar to a low cable pulley.Grasp the bar using a shoulder-width underhand grip. Step back about one foot from the pulley, leaning slightly backwards. Keep your elbows by your sides and arms almost fully extended. Exhale as you curl the bar towards your shoulders, fully flexing your elbows. Allow your elbows to move forward slightly until your forearms are vertical. Hold this position for a count of two, squeezing your biceps. Inhale as you lower the bar back to the starting position. Repeat the exercise for the desired number of repetitions.
Average per rep (kg)*: 23.67
Average per rep (lbs)*: 52.19
*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
- Adjust the Weight Properly: Before you start, make sure the weight is set according to your fitness level. Too heavy, and you risk improper form; too light, and you won't challenge your muscles effectively.
- Stable Positioning: Stand with your feet shoulder-width apart and keep a firm grip on the ground. This helps with maintaining balance and proper posture.
- Elbow Consistency: Keep your elbows close to your body and minimize their movement throughout the exercise. This focuses the effort on your biceps rather than other muscle groups.
- Controlled Movement: Perform the curls slowly and in a controlled manner. Avoid any jerking or swinging movements. This ensures that your muscles are doing the work rather than relying on momentum.
- Full Range of Motion: Let the cable stretch your arms fully at the bottom of the movement to engage the bicep completely. Similarly, ensure you bring the handle all the way up towards your shoulders without compromising form.
- Mind-Muscle Connection: Focus on feeling the contraction in your biceps as you curl the weight up. This mental engagement can improve muscle activation and overall effectiveness.
- Breathing Technique: Exhale as you curl the weight up and inhale as you lower it. Proper breathing can help you maintain rhythm and improve performance.
- Vary Grip Attachments: To target different parts of the bicep, try using different attachments like a straight bar, EZ curl bar, or rope. This introduces variety and can spur muscle growth.
- Pacing and Repetitions: Aim for a steady pace with a moderate number of repetitions (8-12) for muscle building. Adjust the volume depending on whether your goal is strength (fewer, heavier reps) or endurance (more, lighter reps).
- Warm-Up and Cool Down: Always warm-up your muscles with dynamic stretches or light cardio before you begin. Cooling down with static stretching after your workout helps with recovery and flexibility.
-
-
-
- Crunch with declined position
- Core
- Bodyweight
- Strength
- Sets: 3
Crunch with declined position
- Primary muscle group: Core
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 3
- Description: Lie on your back on a declined bench and hook your feet under the rolls. Position your hands either across your chest or behind your head or neck. Press your lower back against the bench to protect it. Exhale as you raise your head and shoulders off the bench by flexing your abdomen. Hold for a count of two. Inhale as you lower your head and shoulders back to the starting position. Relax your abdomen. Repeat for the prescribed number of repetitions.
- 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
- Focus on Muscle Engagement: Ensure that you are tensing your abdominal muscles throughout the entire movement. This will maximize the effectiveness of the exercise and prevent unnecessary strain on your lower back.
- Controlled Movements: Perform each crunch in a slow and controlled manner. Rapid movements can reduce the exercise's effectiveness and increase the risk of injury.
- Proper Breathing: Exhale as you crunch up and inhale as you lower back down. Proper breathing enhances muscle contraction and helps maintain rhythm.
- Range of Motion: Avoid coming all the way up to a sitting position, which reduces the tension on your abs. Instead, lift just enough to feel a strong contraction in your core.
- Head and Neck Position: Avoid pulling on your neck with your hands. Keep your head and neck in line with your spine, and use your abs to lift your upper body rather than your neck or back.
- Consistent Form: Ensure a consistent form by keeping your chin off your chest. Maintain a slight space between your chin and chest to prevent strain on your neck.
- Mat Support: Use a decline bench with good padding to protect your back and provide adequate support.
- Progress Slowly: If you’re new to decline crunches, start with a milder decline angle to avoid excessive strain. Gradually increase the angle as your strength and technique improve.
- Add Resistance Wisely: Once basic decline crunches become easier, you can add resistance like holding a weight plate or medicine ball. Ensure added resistance is balanced and controlled.
- Core Activation: Engage not just your abs but your entire core, including your obliques and lower back, to stabilize your position and enhance overall strength.
Exercise overview
Exercise ID: 00065
Description: Lie on your back on a declined bench and hook your feet under the rolls. Position your hands either across your chest or behind your head or neck. Press your lower back against the bench to protect it. Exhale as you raise your head and shoulders off the bench by flexing your abdomen. Hold for a count of two. Inhale as you lower your head and shoulders back to the starting position. Relax your abdomen. Repeat for the prescribed number of repetitions.
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
- Focus on Muscle Engagement: Ensure that you are tensing your abdominal muscles throughout the entire movement. This will maximize the effectiveness of the exercise and prevent unnecessary strain on your lower back.
- Controlled Movements: Perform each crunch in a slow and controlled manner. Rapid movements can reduce the exercise's effectiveness and increase the risk of injury.
- Proper Breathing: Exhale as you crunch up and inhale as you lower back down. Proper breathing enhances muscle contraction and helps maintain rhythm.
- Range of Motion: Avoid coming all the way up to a sitting position, which reduces the tension on your abs. Instead, lift just enough to feel a strong contraction in your core.
- Head and Neck Position: Avoid pulling on your neck with your hands. Keep your head and neck in line with your spine, and use your abs to lift your upper body rather than your neck or back.
- Consistent Form: Ensure a consistent form by keeping your chin off your chest. Maintain a slight space between your chin and chest to prevent strain on your neck.
- Mat Support: Use a decline bench with good padding to protect your back and provide adequate support.
- Progress Slowly: If you’re new to decline crunches, start with a milder decline angle to avoid excessive strain. Gradually increase the angle as your strength and technique improve.
- Add Resistance Wisely: Once basic decline crunches become easier, you can add resistance like holding a weight plate or medicine ball. Ensure added resistance is balanced and controlled.
- Core Activation: Engage not just your abs but your entire core, including your obliques and lower back, to stabilize your position and enhance overall strength.
-
-
-
- Plank
- Core
- Bodyweight
- Strength
- Sets: 3
Plank
- Primary muscle group: Core
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 3
- Description: Rest your knees, feet and elbows on a gym mat. Extend your feet backward and straighten your whole body so that only your toes and your elbows touch the ground. Your feet should be close together and your elbows should be positioned directly under your shoulders. Make sure that your lower back sags or your butt rises. Instead, ensure that your body is straight and rigid. Your core muscles must be contracted during the whole exercise. Hold this position for the desired period of time. Then go back to the starting position to rest. You have completed your first repetition.
- Average duration per set*: 0:01:22 (h:mm:ss)
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
-
Exercise tips and tricks
- Maintain Proper Alignment: Make sure your body forms a straight line from your shoulders to your heels. Avoid letting your hips sag or rise too high.
- Engage Your Core: Tighten your abdominal muscles as if bracing for a punch. This helps to stabilize your spine and maintain proper form.
- Avoid Neck Strain: Keep your neck in line with your spine by looking at a spot on the floor just a few inches in front of your hands.
- Breathe Steadily: Instead of holding your breath, take slow, deep breaths. This helps to maintain oxygen flow to your muscles, aiding endurance and form.
- Check Wrists and Elbows: Align your wrists directly under your shoulders, and ensure your elbows are not locked.
- Too challenging? Drop to your knees but keep the straight line from your shoulders to your knees.
- Too easy? Try lifting one leg at a time or switch to a side plank for added difficulty.
- Start by holding the plank for 20-30 seconds and gradually increase your time as your strength improves.
- Focus on Quality over Quantity: It’s better to hold a proper plank for a shorter duration than to hold a poor form for longer. Quality trumps quantity.
- Use a Mirror for Feedback: When possible, perform the plank in front of a mirror to ensure proper form. This can help you catch and correct misalignments.
- Incorporate Planks into Your Routine: Use planks as part of your warm-up or cool-down routine to build core strength systematically.
Exercise overview
Exercise ID: 00442
Description: Rest your knees, feet and elbows on a gym mat. Extend your feet backward and straighten your whole body so that only your toes and your elbows touch the ground. Your feet should be close together and your elbows should be positioned directly under your shoulders. Make sure that your lower back sags or your butt rises. Instead, ensure that your body is straight and rigid. Your core muscles must be contracted during the whole exercise. Hold this position for the desired period of time. Then go back to the starting position to rest. You have completed your first repetition.
Average duration per set*: 0:01:22 (h:mm:ss)
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Alignment: Make sure your body forms a straight line from your shoulders to your heels. Avoid letting your hips sag or rise too high.
- Engage Your Core: Tighten your abdominal muscles as if bracing for a punch. This helps to stabilize your spine and maintain proper form.
- Avoid Neck Strain: Keep your neck in line with your spine by looking at a spot on the floor just a few inches in front of your hands.
- Breathe Steadily: Instead of holding your breath, take slow, deep breaths. This helps to maintain oxygen flow to your muscles, aiding endurance and form.
- Check Wrists and Elbows: Align your wrists directly under your shoulders, and ensure your elbows are not locked.
- Too challenging? Drop to your knees but keep the straight line from your shoulders to your knees.
- Too easy? Try lifting one leg at a time or switch to a side plank for added difficulty.
- Start by holding the plank for 20-30 seconds and gradually increase your time as your strength improves.
- Focus on Quality over Quantity: It’s better to hold a proper plank for a shorter duration than to hold a poor form for longer. Quality trumps quantity.
- Use a Mirror for Feedback: When possible, perform the plank in front of a mirror to ensure proper form. This can help you catch and correct misalignments.
- Incorporate Planks into Your Routine: Use planks as part of your warm-up or cool-down routine to build core strength systematically.
-
Three Day Split - Chest and Back
OPEN IN APP-
-
- 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.
-
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.
-
-
-
- Bench press with barbell (inclined)
- Chest
- Barbell
- Strength
- Sets: 4
Bench press with barbell (inclined)
- Primary muscle group: Chest
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 4
- Description: Lie with your back on a bench that is inclined at a 45 degrees angle. The bar should be on the level of your eyes. Place your feet firmly on the ground. Grasp the bar with both hands, your hands should be shoulder-width apart. Push the bar up until your arms are almost fully extended. Straighten your wrists when holding the barbell. Inhale as you lower the barbell to your chest. Exhale as you press the barbell back up until your arms are almost fully extended. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 45.55
- Average per rep (lbs)*: 100.43
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
-
Exercise tips and tricks
- Set the Right Angle: Ensure the bench is set at an incline between 30 and 45 degrees. Too steep an incline will shift emphasis to your shoulders, rather than the upper chest.
- Grip Width: Maintain a grip that is slightly wider than shoulder-width apart. This positioning helps to target the upper chest effectively.
- Controlled Movement: Lower the barbell in a controlled manner to enhance muscle activation and minimize the risk of injury. Do not let the barbell bounce off your chest.
- Positioning of Feet: Keep your feet firmly planted on the ground. This stability supports better lifting mechanics and enhances overall balance.
- Breathing Technique: Inhale as you lower the barbell and exhale as you push it back up. Proper breathing can help maintain steady pressure and improve performance.
- Conscious Form: Avoid arching your back excessively. Keep your back flat on the bench to prevent undue stress on your spine.
- Spotter for Safety: If you're attempting a heavy lift, or going for maximum reps, never hesitate to use a spotter to ensure safety.
- Warm-Up: Warming up is crucial. Doing lighter sets before your main sets can help prepare your muscles and joints, reducing the risk of injury.
- Elbow Angle: Keep your elbows at around a 45-degree angle to your torso. This position helps to engage the chest muscles more effectively.
- Mind-Muscle Connection: Focus on feeling the contraction in your upper chest with each rep. This mental connection can significantly enhance your workout efficiency.
Exercise overview
Exercise ID: 00142
Description: Lie with your back on a bench that is inclined at a 45 degrees angle. The bar should be on the level of your eyes. Place your feet firmly on the ground. Grasp the bar with both hands, your hands should be shoulder-width apart. Push the bar up until your arms are almost fully extended. Straighten your wrists when holding the barbell. Inhale as you lower the barbell to your chest. Exhale as you press the barbell back up until your arms are almost fully extended. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 45.55
Average per rep (lbs)*: 100.43
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Set the Right Angle: Ensure the bench is set at an incline between 30 and 45 degrees. Too steep an incline will shift emphasis to your shoulders, rather than the upper chest.
- Grip Width: Maintain a grip that is slightly wider than shoulder-width apart. This positioning helps to target the upper chest effectively.
- Controlled Movement: Lower the barbell in a controlled manner to enhance muscle activation and minimize the risk of injury. Do not let the barbell bounce off your chest.
- Positioning of Feet: Keep your feet firmly planted on the ground. This stability supports better lifting mechanics and enhances overall balance.
- Breathing Technique: Inhale as you lower the barbell and exhale as you push it back up. Proper breathing can help maintain steady pressure and improve performance.
- Conscious Form: Avoid arching your back excessively. Keep your back flat on the bench to prevent undue stress on your spine.
- Spotter for Safety: If you're attempting a heavy lift, or going for maximum reps, never hesitate to use a spotter to ensure safety.
- Warm-Up: Warming up is crucial. Doing lighter sets before your main sets can help prepare your muscles and joints, reducing the risk of injury.
- Elbow Angle: Keep your elbows at around a 45-degree angle to your torso. This position helps to engage the chest muscles more effectively.
- Mind-Muscle Connection: Focus on feeling the contraction in your upper chest with each rep. This mental connection can significantly enhance your workout efficiency.
-
-
-
- Lat pull down (wide grip)
- Back
- Cable
- Strength
- Sets: 4
Lat pull down (wide grip)
- Primary muscle group: Back
- Exercise type: Cable
- Exercise goal: Strength
- Sets: 4
- Description: Choose a weight that you are comfortable with and sit on the lat pull-down machine. Adjust the machine so that your thighs fit under the supports. Grasp the bar with an overhand grip, with your hands more than shoulder-width apart. Exhale as you slowly pull the bar down towards your upper chest. Focus on squeezing your shoulder blades together and hold for a count of two. Inhale as you slowly return the bar to the starting position, keeping your movements controlled. Repeat this motion for the recommended number of repetitions, keeping proper form and technique throughout the exercise.
- Average per rep (kg)*: 45.11
- Average per rep (lbs)*: 99.45
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
-
Exercise tips and tricks
- Grip Control: Ensure your grip is wide enough to activate your lats effectively but not so wide that it strains your shoulders. A wider grip typically targets the upper part of the lats more intensely.
- Elbow Position: As you pull down, focus on bringing your elbows down and back. Avoid letting them flare out to maintain tension on your lats.
- Mind-Muscle Connection: Concentrate on contracting your lats as you pull the bar down. This can help enhance muscle activation and growth.
- Torso Angle: Keep a slight rearward lean of about 30 degrees to emphasize the lats, but avoid swinging your torso, which can lead to injury and reduce exercise effectiveness.
- Controlled Movements: Prioritize a slow, controlled descent to the starting position to maximize muscle tension and control.
- Avoid Full Extension: Do not fully extend your arms at the top of the movement to keep constant tension on the lats.
- Breathing: Inhale as you let the bar rise and exhale as you pull the bar down. Proper breathing can help maintain core stability and improve performance.
- Scapular Movement: Ensure your shoulder blades retract and depress as you pull down. This scapular movement is crucial for proper lat engagement and can help prevent shoulder injuries.
- Warm Up: Warm up your shoulder and upper back muscles with dynamic stretches or lighter weight sets to prepare your body for the exercise and reduce the risk of injury.
- Avoid Overloading: Ensure the weight allows for full range of motion and proper form. Using too much weight can lead to poor technique and potential injury.
Exercise overview
Exercise ID: 00184
Description: Choose a weight that you are comfortable with and sit on the lat pull-down machine. Adjust the machine so that your thighs fit under the supports. Grasp the bar with an overhand grip, with your hands more than shoulder-width apart. Exhale as you slowly pull the bar down towards your upper chest. Focus on squeezing your shoulder blades together and hold for a count of two. Inhale as you slowly return the bar to the starting position, keeping your movements controlled. Repeat this motion for the recommended number of repetitions, keeping proper form and technique throughout the exercise.
Average per rep (kg)*: 45.11
Average per rep (lbs)*: 99.45
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Grip Control: Ensure your grip is wide enough to activate your lats effectively but not so wide that it strains your shoulders. A wider grip typically targets the upper part of the lats more intensely.
- Elbow Position: As you pull down, focus on bringing your elbows down and back. Avoid letting them flare out to maintain tension on your lats.
- Mind-Muscle Connection: Concentrate on contracting your lats as you pull the bar down. This can help enhance muscle activation and growth.
- Torso Angle: Keep a slight rearward lean of about 30 degrees to emphasize the lats, but avoid swinging your torso, which can lead to injury and reduce exercise effectiveness.
- Controlled Movements: Prioritize a slow, controlled descent to the starting position to maximize muscle tension and control.
- Avoid Full Extension: Do not fully extend your arms at the top of the movement to keep constant tension on the lats.
- Breathing: Inhale as you let the bar rise and exhale as you pull the bar down. Proper breathing can help maintain core stability and improve performance.
- Scapular Movement: Ensure your shoulder blades retract and depress as you pull down. This scapular movement is crucial for proper lat engagement and can help prevent shoulder injuries.
- Warm Up: Warm up your shoulder and upper back muscles with dynamic stretches or lighter weight sets to prepare your body for the exercise and reduce the risk of injury.
- Avoid Overloading: Ensure the weight allows for full range of motion and proper form. Using too much weight can lead to poor technique and potential injury.
-
-
-
- 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.
-
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.
-
-
-
- Row with cable (seated)
- Back
- Machine
- Strength
- Sets: 4
Row with cable (seated)
- Primary muscle group: Back
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 4
- Description: Sit facing the cable row machine and place your feet securely on the foot rests. Grasp the double-row bar with both hands, then slide your bottom backward until your knees are nearly straight. Lean your torso forward and allow your arms and shoulders to stretch forward. Exhale as you lean backward, straighten your back, and pull the v-bar toward your abdomen, keeping your elbows close to your body. At the top of the movement, pull your shoulders back, stick out your chest, and squeeze your back muscles. Hold for a count of two. Inhale as you slowly lean forward and return the double-row bar to the starting position, stretching your arms and shoulders forward. Repeat for the recommended number of repetitions.
- Average per rep (kg)*: 50.13
- Average per rep (lbs)*: 110.53
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
-
Exercise tips and tricks
- Maintain Proper Posture: Keep your back straight and avoid rounding your shoulders to prevent injuries and maximize muscle engagement.
- Controlled Movements: Perform the exercise in a slow and controlled manner to ensure you engage your muscles properly and reduce the risk of injury.
- Grip Variation: Experiment with different grips, such as a wide grip, narrow grip, or underhand grip, to target different parts of your back muscles.
- Engage Your Core: Keep your core muscles engaged throughout the exercise to help stabilize your body and support your spine.
- Elbow Positioning: Keep your elbows close to your body as you pull the handles towards you to effectively target your back muscles.
- Full Range of Motion: Ensure that you fully extend your arms during the eccentric phase and fully contract your back muscles during the concentric phase of the movement.
- Breathing Technique: Exhale as you pull the handles towards you and inhale as you return to the starting position to maintain a steady breathing pattern and support muscle function.
- Avoid Overloading: Start with a weight that allows you to perform the exercise with proper form before gradually increasing the resistance.
- Focus on the Squeeze: At the peak of the movement, focus on squeezing your shoulder blades together, holding the contraction briefly to enhance muscle activation.
- Avoid Using Momentum: Do not use your lower back or legs to generate momentum. The movement should come from your upper back and arms.
Exercise overview
Exercise ID: 00323
Description: Sit facing the cable row machine and place your feet securely on the foot rests. Grasp the double-row bar with both hands, then slide your bottom backward until your knees are nearly straight. Lean your torso forward and allow your arms and shoulders to stretch forward. Exhale as you lean backward, straighten your back, and pull the v-bar toward your abdomen, keeping your elbows close to your body. At the top of the movement, pull your shoulders back, stick out your chest, and squeeze your back muscles. Hold for a count of two. Inhale as you slowly lean forward and return the double-row bar to the starting position, stretching your arms and shoulders forward. Repeat for the recommended number of repetitions.
Average per rep (kg)*: 50.13
Average per rep (lbs)*: 110.53
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Posture: Keep your back straight and avoid rounding your shoulders to prevent injuries and maximize muscle engagement.
- Controlled Movements: Perform the exercise in a slow and controlled manner to ensure you engage your muscles properly and reduce the risk of injury.
- Grip Variation: Experiment with different grips, such as a wide grip, narrow grip, or underhand grip, to target different parts of your back muscles.
- Engage Your Core: Keep your core muscles engaged throughout the exercise to help stabilize your body and support your spine.
- Elbow Positioning: Keep your elbows close to your body as you pull the handles towards you to effectively target your back muscles.
- Full Range of Motion: Ensure that you fully extend your arms during the eccentric phase and fully contract your back muscles during the concentric phase of the movement.
- Breathing Technique: Exhale as you pull the handles towards you and inhale as you return to the starting position to maintain a steady breathing pattern and support muscle function.
- Avoid Overloading: Start with a weight that allows you to perform the exercise with proper form before gradually increasing the resistance.
- Focus on the Squeeze: At the peak of the movement, focus on squeezing your shoulder blades together, holding the contraction briefly to enhance muscle activation.
- Avoid Using Momentum: Do not use your lower back or legs to generate momentum. The movement should come from your upper back and arms.
-
-
-
- Horizontal pallof press with cable
- Chest
- Cable
- Strength
- Sets: 4
Horizontal pallof press with cable
- Primary muscle group: Chest
- Exercise type: Cable
- Exercise goal: Strength
- Sets: 4
- Description: Attach a stirrup (handle) to a chest-high cable pulley. Stand with your side to the pulley. Grasp the stirrup with the hand nearest the pulley, pull the stirrup to your chest, and place your free hand over the hand holding the stirrup. Stand with your knees slightly bent and your feet flat on the floor. Extend your hands out in front of you until your elbows are locked. Hold this position for a count of five without allowing your body to rotate. Bring your hands back to your chest. Repeat for the prescribed number of repetitions. Repeat the exercise on your opposite side.
- Average per rep (kg)*: 14.63
- Average per rep (lbs)*: 32.25
- *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
- Core Engagement: Focus on keeping your core fully engaged throughout the exercise. This helps in stabilizing your spine and prevents undue strain on your back.
- Neutral Spine: Maintain a neutral spine position. Avoid arching your back or letting it round. This promotes proper posture and reduces the risk of injury.
- Controlled Movements: Perform the exercise in a controlled manner. Avoid using momentum to press the cable, as this can reduce the effectiveness of the exercise and increase your risk of injury.
- Proper Grip: Ensure you have a comfortable yet firm grip on the handle. This helps you maintain control and prevent the handle from slipping during the exercise.
- Stance and Balance: Keep your feet shoulder-width apart for a stable base. You can also try a staggered stance for added stability, especially if you are new to the exercise.
- Consistent Resistance: Choose an appropriate weight that allows you to perform the exercise with proper form. As you gain strength, progressively increase the resistance.
- Breathing Technique: Practice proper breathing by exhaling as you press the handle away from your chest and inhaling as you bring it back. This helps in maintaining a steady rhythm and ensures adequate oxygen flow.
- Alignment: Align your shoulders, hips, and feet properly to keep your body in sync. This ensures that all muscle groups are working together efficiently.
- Variation: To challenge yourself and prevent plateaus, vary your stance (standing or kneeling) or change the angle from which you pull the cable.
- Frequency and Repetitions: Integrate this exercise into your regular routine, performing 2 to 3 sets of 10 to 15 repetitions. Adjust as necessary based on your fitness level and goals.
Exercise overview
Exercise ID: 00138
Description: Attach a stirrup (handle) to a chest-high cable pulley. Stand with your side to the pulley. Grasp the stirrup with the hand nearest the pulley, pull the stirrup to your chest, and place your free hand over the hand holding the stirrup. Stand with your knees slightly bent and your feet flat on the floor. Extend your hands out in front of you until your elbows are locked. Hold this position for a count of five without allowing your body to rotate. Bring your hands back to your chest. Repeat for the prescribed number of repetitions. Repeat the exercise on your opposite side.
Average per rep (kg)*: 14.63
Average per rep (lbs)*: 32.25
*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
- Core Engagement: Focus on keeping your core fully engaged throughout the exercise. This helps in stabilizing your spine and prevents undue strain on your back.
- Neutral Spine: Maintain a neutral spine position. Avoid arching your back or letting it round. This promotes proper posture and reduces the risk of injury.
- Controlled Movements: Perform the exercise in a controlled manner. Avoid using momentum to press the cable, as this can reduce the effectiveness of the exercise and increase your risk of injury.
- Proper Grip: Ensure you have a comfortable yet firm grip on the handle. This helps you maintain control and prevent the handle from slipping during the exercise.
- Stance and Balance: Keep your feet shoulder-width apart for a stable base. You can also try a staggered stance for added stability, especially if you are new to the exercise.
- Consistent Resistance: Choose an appropriate weight that allows you to perform the exercise with proper form. As you gain strength, progressively increase the resistance.
- Breathing Technique: Practice proper breathing by exhaling as you press the handle away from your chest and inhaling as you bring it back. This helps in maintaining a steady rhythm and ensures adequate oxygen flow.
- Alignment: Align your shoulders, hips, and feet properly to keep your body in sync. This ensures that all muscle groups are working together efficiently.
- Variation: To challenge yourself and prevent plateaus, vary your stance (standing or kneeling) or change the angle from which you pull the cable.
- Frequency and Repetitions: Integrate this exercise into your regular routine, performing 2 to 3 sets of 10 to 15 repetitions. Adjust as necessary based on your fitness level and goals.
-
Three Day Split - Legs and Shoulders
OPEN IN APP-
-
- 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.
-
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.
-
-
-
- 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.
-
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.
-
-
-
- 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.
-
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.
-
-
-
- Leg curl on machine (seated)
- Legs
- Machine
- Strength
- Sets: 4
Leg curl on machine (seated)
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 4
- Description: Adjust the Machine: Ensure the machine’s pads are set up so they sit comfortably against your lower back when seated. Position Your Legs: Place your legs on the padded lever so it rests just below your calf muscles. Secure the Lap Pad: Adjust the lap pad so it sits securely on your thighs, just above the knees. Lift and Grip: Straighten your legs out in front of you and grasp the side handles of the machine. Execute the Movement: Pull the padded lever down and back towards you using your legs as far as you can. Hold and Return: Hold the position for a second, then slowly return the lever back to the starting position. Repeat the movement in a controlled manner for your desired number of repetitions.
- Average per rep (kg)*: 40.15
- Average per rep (lbs)*: 88.51
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
-
Exercise tips and tricks
- Ensure the pad is adjusted to rest comfortably against the back of your lower legs just above the ankles. This helps in maximizing the range of motion.
- Breathe out as you curl the weight towards you and breathe in as you slowly return to the starting position. Controlled breathing can enhance your focus and performance.
- Perform each repetition through a full range of motion to effectively target your hamstrings. Avoid partial reps to prevent muscle imbalances.
- Control both the lifting (concentric phase) and lowering (eccentric phase) of the weight. A slower eccentric phase can enhance muscle growth by increasing time under tension.
- Use controlled movements to avoid swinging or using momentum. This ensures the hamstrings are doing the work and reduces the risk of injury.
- Focus on feeling your hamstrings work during the exercise. Visualizing the muscle contraction can enhance engagement and effectiveness.
- Maintain a flat back against the seat. This helps isolate the hamstrings better and provides stability throughout the exercise.
- Frequently monitor your form in the mirror or ask for feedback to ensure you’re performing the exercise correctly. Poor form can lead to reduced effectiveness and potential injuries.
- Start with a weight you can control and gradually increase as you gain strength. Overloading too quickly can compromise your form.
- Incorporate hamstring stretches post-workout to maintain flexibility and reduce muscle tightness.
Exercise overview
Exercise ID: 00198
Description: Adjust the Machine: Ensure the machine’s pads are set up so they sit comfortably against your lower back when seated. Position Your Legs: Place your legs on the padded lever so it rests just below your calf muscles. Secure the Lap Pad: Adjust the lap pad so it sits securely on your thighs, just above the knees. Lift and Grip: Straighten your legs out in front of you and grasp the side handles of the machine. Execute the Movement: Pull the padded lever down and back towards you using your legs as far as you can. Hold and Return: Hold the position for a second, then slowly return the lever back to the starting position. Repeat the movement in a controlled manner for your desired number of repetitions.
Average per rep (kg)*: 40.15
Average per rep (lbs)*: 88.51
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Ensure the pad is adjusted to rest comfortably against the back of your lower legs just above the ankles. This helps in maximizing the range of motion.
- Breathe out as you curl the weight towards you and breathe in as you slowly return to the starting position. Controlled breathing can enhance your focus and performance.
- Perform each repetition through a full range of motion to effectively target your hamstrings. Avoid partial reps to prevent muscle imbalances.
- Control both the lifting (concentric phase) and lowering (eccentric phase) of the weight. A slower eccentric phase can enhance muscle growth by increasing time under tension.
- Use controlled movements to avoid swinging or using momentum. This ensures the hamstrings are doing the work and reduces the risk of injury.
- Focus on feeling your hamstrings work during the exercise. Visualizing the muscle contraction can enhance engagement and effectiveness.
- Maintain a flat back against the seat. This helps isolate the hamstrings better and provides stability throughout the exercise.
- Frequently monitor your form in the mirror or ask for feedback to ensure you’re performing the exercise correctly. Poor form can lead to reduced effectiveness and potential injuries.
- Start with a weight you can control and gradually increase as you gain strength. Overloading too quickly can compromise your form.
- Incorporate hamstring stretches post-workout to maintain flexibility and reduce muscle tightness.
-
-
-
- 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.
-
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.
-
-
-
- Upright row with EZ bar
- Back
- EZ-bar
- Strength
- Sets: 4
Upright row with EZ bar
- Primary muscle group: Back
- Exercise type: EZ-bar
- Exercise goal: Strength
- Sets: 4
- Description: Stand tall with your feet shoulder-width apart, holding an EZ bar in front of your thighs using a shoulder-width, overhand grip. Exhale as you lift the bar, pulling it up towards your lower or middle chest. Do not pull the bar any higher. Hold the bar at the top position for a count of two, ensuring you maintain good form. Inhale as you slowly lower the bar back to the starting position in a controlled manner. Repeat the lifting and lowering motion for the prescribed number of repetitions.
- Average per rep (kg)*: 17.65
- Average per rep (lbs)*: 38.91
- *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
- Grip Technique: Use a wide grip to better focus on your shoulders rather than your traps. Your hands should be placed wider than shoulder-width apart on the EZ bar.
- Controlled Movement: Always lift and lower the bar in a controlled manner. Avoid using momentum, which can cause improper form and potential injury.
- Elbow Positioning: Keep your elbows higher than your forearms throughout the movement. This ensures that the shoulders are doing the majority of the work.
- Avoid Over-Extension: Do not raise the bar too high. Bringing the bar roughly to chest level or just below your chin is adequate. Over-extending can place unnecessary stress on your shoulders.
- Stable Stance: Maintain a stable stance with your feet shoulder-width apart. This helps in maintaining balance and control during the exercise.
- Breathing Technique: Exhale as you lift the bar upwards and inhale as you lower it back down. Proper breathing helps in maintaining rhythm and supports muscle engagement.
- Engage Your Core: Keep your core engaged to ensure proper posture and to avoid putting pressure on your lower back.
- Smooth Transitions: Avoid jerky movements. Smooth and deliberate transitions will help maximize muscle engagement and minimize the risk of injury.
- Mind-Muscle Connection: Focus mentally on using your shoulder muscles to lift the bar. This mind-muscle connection can enhance the effectiveness of the exercise.
- Thumb Placement: Place your thumbs under the bar along with your fingers. This will provide a more secure grip and prevent the bar from slipping.
Exercise overview
Exercise ID: 00420
Description: Stand tall with your feet shoulder-width apart, holding an EZ bar in front of your thighs using a shoulder-width, overhand grip. Exhale as you lift the bar, pulling it up towards your lower or middle chest. Do not pull the bar any higher. Hold the bar at the top position for a count of two, ensuring you maintain good form. Inhale as you slowly lower the bar back to the starting position in a controlled manner. Repeat the lifting and lowering motion for the prescribed number of repetitions.
Average per rep (kg)*: 17.65
Average per rep (lbs)*: 38.91
*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
- Grip Technique: Use a wide grip to better focus on your shoulders rather than your traps. Your hands should be placed wider than shoulder-width apart on the EZ bar.
- Controlled Movement: Always lift and lower the bar in a controlled manner. Avoid using momentum, which can cause improper form and potential injury.
- Elbow Positioning: Keep your elbows higher than your forearms throughout the movement. This ensures that the shoulders are doing the majority of the work.
- Avoid Over-Extension: Do not raise the bar too high. Bringing the bar roughly to chest level or just below your chin is adequate. Over-extending can place unnecessary stress on your shoulders.
- Stable Stance: Maintain a stable stance with your feet shoulder-width apart. This helps in maintaining balance and control during the exercise.
- Breathing Technique: Exhale as you lift the bar upwards and inhale as you lower it back down. Proper breathing helps in maintaining rhythm and supports muscle engagement.
- Engage Your Core: Keep your core engaged to ensure proper posture and to avoid putting pressure on your lower back.
- Smooth Transitions: Avoid jerky movements. Smooth and deliberate transitions will help maximize muscle engagement and minimize the risk of injury.
- Mind-Muscle Connection: Focus mentally on using your shoulder muscles to lift the bar. This mind-muscle connection can enhance the effectiveness of the exercise.
- Thumb Placement: Place your thumbs under the bar along with your fingers. This will provide a more secure grip and prevent the bar from slipping.
-
