Resistance exercises

Strengthening and building specific muscles

Each of the following shows how to focus on strengthening and building different muscle groups, with tips on how to do so safely.

 

CHEST
Bench Press

Muscles worked: pectoralis major, triceps and anterior deltoids

  • Keeping your wrists firm, lower the barbell to the middle of your chest without making contact with your body.
  • On the pushing action, extend your arms, aiming to keep your elbows soft at the top of the movement.
  • Ensure your back stays neutral throughout the exercise.
Dumbbell Chest Press

Muscles worked: pectoralis major, triceps and anterior deltoids

  • When lowering the dumbbells, lead with your elbows until they sit in line with your shoulder joint.
  • On the pushing action, extend your arms, aiming to keep your elbows soft at the top of the movement.

Ensure your back stays neutral throughout the exercise.

Dumbbell Chest Flyes

Muscles worked: pectoralis major and anterior deltoids

  • With your arms extended and in line with your chest, take the lock of your elbows and keep them fixed.
  • Lower your arms under control to shoulder level or slightly below.
  • Return the dumbbells to your start position, maintaining the fixed angle at your elbows.

 

BACK
Upright Rows with Dumbbells [Upright Rows Dumbbells.gif] or a Barbell [Upright Rows Barbell.gif]

Muscles worked: trapezius, deltoids and biceps

  • Position the dumbbells in front of your thighs with your arms extended, aiming to keep your elbows soft.
  • Keeping the dumbbells close to your body and leading with your elbows, raise the dumbbells under control to sit just under your chin or at a height that feels comfortable.
  • Keep the elbows pointing up to ensure your upper back muscles are fully involved.
  • Lower the dumbbells slowly under control to your start position.
Single Arm Row [Single Arm Row.gif]

Muscles worked: latissimus dorsi, trapezius, posterior deltoids and biceps

  • [Missing instruction here for the knee and supporting hand that should be on the bench]
  • The other foot should be position to the side of the bench to provide a stable base.
  • Leading with the elbows, raise the weight towards the side of your chest, keeping your arm close to your body.
  • With your body fixed, lower the dumbbell under control until your arm is extended; avoid locking your elbows.
  • When returning the dumbbell to the floor, aim to sink at your knees.

 

ARMS
Bicep Curls (Barbell or Dumbbell) [Bicep Curl.gif]

Muscles worked: biceps and brachialis

  • [Should there be an instruction here about positioning?]
  • Curl the weight up towards your chest with your wrists firm and elbows fixed to the sides of your body.
  • Lower the weight under control until your arms are straight without locking your elbows.
Dumbbell Lateral Raise [Dumbbell Lateral Raise.gif]

Muscles worked: medial deltoids

  • Adopt a wide stand and place the dumbbells in front of your thighs; ensure your elbows are slightly bent and fixed.
  • Raise the dumbbells away from your sides under control, so they are both in line with your shoulders.
  • Lower the dumbbells under control to your start position.
Seated Dumbbell Shoulder Press [Seated Dumbbell Shoulder Press.gif]

Muscles worked: deltoids and triceps

  • Hold the dumbbells with a firm grip and elbows just below your shoulders.
  • Raise the dumbbells directly upwards until your arms are extended without locking your elbows.
  • Lower the dumbbells under control to your start position.
  • This exercise can also be performed standing, with a wide stance – keep your abs braced and spine neutral to avoid any discomfort to the lower back.
Lying Tricep Extension with Dumbbells [Lying Tricep Extension Dumbell.gif]

Muscles worked: triceps

  • Keep your elbows bent and close to your body, with upper arms fixed.
  • Lower the dumbbells under control towards the outside of your head and with a strong right angle at your elbows.
  • Aim to keep your wrists firm and fixed throughout the movement.
Lying Tricep Extension with Barbell [Lying Tricep Extension Barbell.gif]

Muscles worked: triceps

  • Keep your elbows bent and close to your body, with upper arms fixed.
  • Lower the barbell under control towards the top of your head (approx. 2–3 cms above) and with a strong right angle at your elbows.
  • Aim to keep your wrists firm and fixed throughout the movement.

 

LEGS
Deadlift [Deadlift.gif]]

Muscles worked: quadriceps, hamstrings, gluteus maximus, gastrocnemius and erector spinae

  • Adopt a squat with your feet hip-width apart and place hands on the bar with an overhand grip positioned just outside your thighs.
  • Ensure your body moves to a fully upright position without pushing your hips forward.
  • Return the bar so it hovers above the floor, bending your knees and pushing your glutes back – spine neutral throughout.
Dumbbell Lunges [Dumbbell Lunges.gif]

Muscles worked: quadriceps, hamstrings and gluteus maximus

  • Adopt a hip-width stance with an upright posture.
  • Step directly forwards to a distance where you can bend both knees to a right angle when the body is lowered, aiming to keep your feet forwards and parallel.
  • Keeping your body upright, bend your knees.
  • Drive back with your front leg to your start position.