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http://AskTheTrainer.com Push ups are the classic resistance training exercise with your own body weight. You know that. The biggest mistake people make while performing pushups is to not start with their chest on the floor. If you start with your chest on the floor you will develop the proper range of motion. If you don't lower yourself all the way to the floor at first, it will be very difficult for your to develop functional strength. Keys: 1. Keep spine in neutral alignment, this ...

http://AskTheTrainer.com Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS "21s" are 2 sets of 7 of the lying French press, and 1 set of 7 of close grip bench. You can also perform from the stability ball supine bridge position. Make sure your elbows point up towards the ceiling for the French press. Make sure you squeeze your arms to your sides for the close grip chest press. Usually "21s" are performed towards the end of your triceps workout. Great for men or women. If you ...

http://AskTheTrainer.com/best-traps-exercise.html Personal Trainer Mike Behnken, MS, NASM-CPT-PES, CSCS Upright Rows are not for everybody. If you have even the slightest shoulder problems you should not perform upright rows. Upright rows are good to perform on back day or shoulder day. You can use barbells, dumbbells, low cables, and bags of rice if you want for resistance. http://AskTheTrainer.com ...

http://AskTheTrainer.com I was hesitant to put straight bar curls up. This is an effective biceps exercise which you should sparingly. People who perform straight bar curls more than once every couple weeks are more likely to develop wrist problems. Since dumbbells allow freedom of motion at your wrists they are a safer way to build your biceps. Since you cannot supinate with a barbell as you curl, dumbbells may be a better overall choice. When you perform barbell curls, make sure you do not ...

http://AskTheTrainer.com/best-shoulder-workout.html The barbell behind the neck press is possibly the best shoulder mass building exercise. You may have heard that behind the neck press is dangerous or bad for your shoulders. Whoever told you this, should have said it could be bad for your shoulders. If you have good posture and healthy shoulders, and haven't did any upper body exercises in the past couple days, behind the neck press is a great choice to begin your shoulder workout. Never ...

http://AskTheTrainer.com/toning-triceps.html Personal Trainer, Certified Strength & Conditioning Specialist Mike Behnken, MS, CSCS This is a great way to utilize even a light resistance tube to get a great triceps burn. Remember to squeeze the muscle with each rep. The first part is the most difficult, make sure your elbows are pointing straight ahead and the tube is touching your shoulders. Then switch to overhead triceps extensions where your elbows are pointing straight up towards the ...

http://AskTheTrainer.com/best-leg-exercises.html Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS The Dead Lift is an exercise that no fitness program should be with out. Forgot to mention the Lower and upper back are primary muscles along with the legs, and most of the rest of your body. EXCEPTION ALERT: If you have a previous back or knee condition it is advisable to only perform the dead lift with the advice of a professional. The form of the dead lift is the same for everybody ...

http://AskTheTrainer.com/effective-shoulder-exercises.html Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS The dumbbell Arnold press is named after Tom Arnold the Comedian. There are many different ways to perform the Arnold press. All ways to perform the Arnold Press have some sort of rotation of your arms as you press dumbbells. This version has a eccentric contraction of the anterior deltoids followed a concentric contraction of the medial and anterior deltoids. If you lower the ...

http://askthetrainer.com/total-gym-workout-videos.html http://fitSF.com San Francisco Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS The total gym is a versatile cable machine. This video was made using the GTS which is the Gym version of the Home workout machine (Total Gym) Chest Flies should usually be performed after presses as they are an isolation movement for your pecs http://AskTheTrainer.com/best-chest-exercises.html ...