The Arnold Bench Press

Muscle Group: Chest The Arnold Bench Press exercise is similar to The Arnold Shoulder Press in its execution. We are working for complete pectoral development here. Begin by laying flat on a bench with a pair of dumbbells. Rather than begin the movement with your palms facing away or pronated, you will supinate or turn […]

Barbell Decline Bench Press

Muscle Group: Chest Barbell Decline Bench Pressing is an incredible way to develop your middle and lower chest. Lie on a decline bench with a barbell held above your body in preparation for the press. Grab the barbell with a medium grip (hands about shoulder- width apart) or slightly wider. Palms are facing your legs, […]

Barbell Incline Bench Press

Muscle Group: Chest Barbell Incline Bench Pressing develops the mass and strength of the pectoral muscles (middle and upper regions) and front deltoids. The incline angle of this press hits the upper pecs really hard. You cannot lift as much weight in an inclined position compared to the Flat Bench Press. Lean back on an […]

Barbell Flat Bench Press

Muscle Group: Chest This is the bread and butter of all chest exercises! Barbell Flat Bench Pressing builds mass and strength in the pectorals, front delts, and triceps. The Bench Press is an important compound exercise for the upper body. There is a very important interdependence between chest and back muscles. The chest will not […]


Muscle Group: Chest Pushups performed without weight add specific conditioning to the entire pectoral region because they are so high repetitions. Working on specific conditioning can bust you out of a plateau faster than you realize! In addition, if you place weight on your back they can also become a terrific mass builder. Lay face […]

Canadian Fitness Guide To Abdominal Training

Quite frankly, abdominals are one of the most misunderstood muscle groups in our bodies. However, they are also one of the most sought after. So lets set the record straight and probably cause some controversy at the same time! Today we will try and answer some of the most difficult questions concerning this area of […]


Muscle Group: Abdominals Place your forearms on the ground with your elbows aligned below the shoulders, and arms parallel to your body at about shoulder-width distance. Lift your body off the ground with only elbows and toes and hold this position completely straight as long as you can. If flat palms bother your wrists, close […]

Behind the Back Wrist Curls

Muscle Group: Forearms¬† Behind the Back Wrist Curls develop the flexor muscles of the forearm. This is the best power exercise for the forearm flexors, and you can go for the heaviest possible weight. Back up to a barbell rack and grab a bar. Take it off the rack and hold it down at arm’s […]

Seated Dumbbell One Arm Wrist Curls

Muscle Group: Forearms This exercise isolates and develops the forearms. One arm wrist curls that allow you to isolate one forearm at a time. Hold a dumbbell and sit on a bench. Place your forearm on your thigh so that your wrist and the weight extend out over the knee, with your palm and the […]

Barbell Wrist Curls

Muscle Group: Forearms Barbell wrist curls develop the inside (flexor muscles) of the forearms. Heavy Barbell Curls make the forearms work hard, but Wrist Curls allow you to fully concentrate on your forearms. Hold a barbell with an underhand grip, hands close to each ether. Sit on a bench with your forearms resting on the […]