Exercise guide

There are a variety of exercises which can be performed, whether your goals are fitness, bodybuilding, or strength orientated. We have a muscle and exercise directory for those seeking information regarding the muscles of the body, how to train them, and details and instructions about the exercises which target the various muscles. In this article we run through the main and basic exercises for the major muscle groups, and include material you may find helpful, such as links to other instructional resources.

Chest exercise guide

Barbell Bench Press

• Bread and butter chest exercise.
• Pinch shoulder blades together and limit shoulder movement to increase chest stimulus.
• Use a comfortable width grip, commonly a little more than shoulder width.
• Bring barbell just shy of chest, and press to lock out, for full range of motion.
• Eccentric (lowering the weight) and concentric (pushing weight upwards) phrases to be performed in a controlled manner to result in maximum muscle stress.
• Allows for great loads to be used, hence its use in power lifting and strength training.

Fitness Uncovered exercise guide – Barbell Bench Press
Exrx.net exercise guide – Barbell Bench Press

Dumbbell Fly

• Dumbbells of suitable weight should be used, allowing for a slight bend in the elbow to be maintained during the exercise execution, and to avoid a pressing action due to struggling with excessive weight.
• The dumbbell fly is a great choice for pre-exhausting the chest, which involves performing the dumbbell fly exercise as the very first chest exercise, prior to the pressing movements. The dumbbell fly will directly stress and tire the chest muscle fibres before the pressing exercises are executed, resulting in the chest failing before the additional aiding muscle groups.

Fitness Uncovered exercise guide – Dumbbell Fly
Exrx.net exercise guide – Dumbbell Fly

Chest dips

• Dipping exercise machines can be used until enough strength is gained to perform the bodyweight variation.
• Once the bodyweight dip can be performed the desired number of repetitions weight can be added to a dipping belt to encourage further progress.
• The chest is best exercised during the dip if the torso is leant forwards, and the upper arms are flared outwards throughout the exercise.

Fitness Uncovered exercise guide – Chest Dip
Exrx.net exercise guide – Chest Dip

Back exercise guide

Deadlift

• The deadlift is a multi muscle exercise, great for building overall strength, power and muscle size.
• The form of the execution is important, and help from a PT is advised before the exercise is performed.
• Mixing the grip used (one under hand, and one over hand) can dramatically increase the amount of weight which can be handled, a great choice for those whose grip fails before the other muscle groups.

Fitness Uncovered exercise guide – Deadlift
Exrx.net exercise guide – Deadlift

Bent Over Barbell Row

• Lean the torso forward so to ensure a full range of motion can be achieved, whilst ensuring sound posture is maintained.
• Bring the bar to the abdominal region.
• Either an over hand or an under hand grip can be used, with a shoulder width grip common.
• Avoid jerking the weight upwards, or using body movement to aid in the exercise.

Fitness Uncovered exercise guide – Bent Over Barbell Row
Exrx.net exercise guide – Bent Over Barbell Row

Dumbbell Row

• The dumbbell variation of the row is great for those with muscle imbalances, due to working each side of the body independently.
• Begin with the weaker side of the body, so to set a bench mark on how many repetitions to perform for the stronger side.

Fitness Uncovered exercise guide – Dumbbell Row
Exrx.net exercise guide – Dumbbell Row

Chin Up

• Not only is the under hand chin up a great back exercise, the chin up also stimulates the arm flexors, especially the biceps, greatly.
• Ensure a full range of motion is performed to maximise muscle recruitment.

Fitness Uncovered exercise guide – Chin Up
Exrx.net exercise guide – Chin Up

Wide Grip Pull Up

• Ensure full range of motion during the exercise, with a stretch to the Latissimus Dorsi at the bottom of the exercise.
• A cable pull down can be used until enough strength is gained to perform the body weight variation.

Fitness Uncovered exercise guide – Wide Grip Pull Up
Exrx.net exercise guide – Wide Grip Pull Up

Shoulders exercise guide

Military Shoulder Press

• Take a comfortable width grip, commonly slightly wider than shoulder width.
• Bring the bar down to shoulder level at the bottom of the repetition, to full lock out at the top of the exercise.
• Avoid pushing through the legs to aid the weight upwards, unless limiting to the very last few repetitions in the last set to push the shoulders past their capabilities.

Fitness Uncovered exercise guide – Military Shoulder Press
Exrx.net exercise guide – Military Shoulder Press

Barbell Up-Right Row

• The up-right row should be performed in a controlled manner, due to the stress it can place on the rotator cuff.
• This exercise may not be a suitable choice for those with injurious shoulders or wrists.
• A wide grip can be used to stress the middle deltoid head to a greater degree, although the bar will only be brought up to chest height.

Fitness Uncovered exercise guide – Barbell Up-Right Row
Exrx.net exercise guide – Barbell Up-Right Row

Dumbbell Lateral Raise

• Maintain a slight bend in the elbows during the exercise to avoid stress to the joint.
• Use a manageable weight to allow for stress to the muscle head, whilst ensuring minimal additional muscle involvement.
• Holding onto a piece of grounded equipment and leaning into the leaning arm allows for a greater range of motion, and a heightened maximum contraction.

Fitness Uncovered exercise guide – Dumbbell Lateral Raise
Exrx.net exercise guide – Dumbbell Lateral Raise

Arm exercise guide

Close Grip Bench Press

• A narrow grip, which is also comfortable, will be ideal for stressing the triceps during the exercise. Ensure the upper arms are brought to the side of the torso during the execution, and do not flare outwards.
• Bring the bar to just shy of the chest, and to full lock out at the top of the exercise.
• Less weight will likely be manageable for the close grip bench press in comparison to the wider grip variation.

Fitness Uncovered exercise guide – Close Grip Bench Press
Exrx.net exercise guide – Close Grip Bench Press

Triceps Dips

• The dips can be performed on a machine until the required strength is gained to perform the body weight variation.
• Further resistance can be added to the body weight variation by using a dipping belt with added weight.
• Ensure the torso is up-right, and the upper arms are tucked into the side of the torso for maximum triceps involvement.

Fitness Uncovered exercise guide – Triceps Dips
Exrx.net exercise guide – Triceps Dips

French Press

• The over head triceps extension can be performed with a dumbbell (unilaterally, one arm at a time) or a bar.
• Bring the weight back to gain a stretch to the triceps belly, and extend to full lockout.
• The upper arms should remain stationary throughout the exercise.

Fitness Uncovered exercise guide – French Press
Exrx.net exercise guide – French Press

Barbell Biceps Curl

• For those with injurious wrists the EZ bar curl may be a better alternative.
• Minimise swinging the weight during the exercise, with the upper arms remaining stationary to the side of the torso during the exercise.

Fitness Uncovered exercise guide – Barbell Biceps Curl
Exrx.net exercise guide – Barbell Biceps Curl

Hammer Curl

• As with any curling exercise – avoid additional body movements during the execution, which could take stress away from the target muscle.
• Ensure the exercise is performed in a controlled manner to maximum stress to the arm flexors.

Fitness Uncovered exercise guide – Hammer Curl
Exrx.net exercise guide – Hammer Curl

Leg exercise guide

Barbell Squat

• The squat is a fundamental exercise for leg development.
• Seek help from a PT for the execution of the squat.
• The squat can develop the Quadriceps, Hamstrings, Buttocks, and additional core muscles.

Fitness Uncovered exercise guide – Barbell Squat
Exrx.net exercise guide – Barbell Squat

Dumbbell Lunge

• The lunge targets the Quadriceps and the Hamstring muscles.
• Balance may be an issue to begin with, so body weight lunges may be best performed to gain strength and balance in the movement.
• Avoid letting the knee of the front leg going past level of the foot, i.e. the lower leg of the leading leg should be perpendicular to the ground.

Fitness Uncovered exercise guide – Dumbbell Lunge
Exrx.net exercise guide – Dumbbell Lunge

Leg extensions

• The leg extension isolates the Quadriceps, and is therefore ideal for those with injuries to the upper body who still wish to exercise their legs.
• The exercise is a great choice for pre-exhausting the thighs prior to squatting or leg pressing.

Fitness Uncovered exercise guide – Leg Extensions
Exrx.net exercise guide – Leg Extensions

Standing Calf Raise

• A controlled motion is important for maximum stress to the calf muscles.
• Hold the peak contraction for a second, ensuring you are fully on your tip toes.
• Achieve a good stretch at the bottom of the exercise.

Fitness Uncovered exercise guide – Standing Calf Raise
Exrx.net exercise guide – Standing Calf Raise

Core exercise guide

Crunch

• The crunch is a better alternative to the full sit up, which involves excessive hip flexor involvement, lower back stress, and reduced abdominal stress.
• Although the exercise is an acute movement, control should be maintained.

Fitness Uncovered exercise guide – Crunch
Exrx.net exercise guide – Crunch

Hyper Extensions

• Perform lower back exercises to maintain core strength. The hyper extension is a great lower back exercise.
• Resistance can be added to the exercise via holding a weight, although only perform the exercise with a suitable and manageable weight.

Fitness Uncovered exercise guide – Hyper Extensions
Exrx.net exercise guide – Hyper Extensions