RSSAll Entries in the "Maximum Strength" Category

Push Up Plank

Push Up Plank

Start on your hands and knees, then walk your hands forward and straighten your body out. With your arms straight, lift up on your toes into a pushup position. Tighten/ brace abdominals and squeeze buttocks to keep your body flat. Do not let your body sag or arch between your shoulder blades. When lowering down, [...]

Side Plank Arm Up

Side Plank Arm Up

Start lying on your side with your elbow and foot in contact with the floor. Tighten/ brace abdominals and squeeze buttocks. Push your body away from the floor, propping your body on your straight arm, and the side of your foot. Extend your other arm vertically. Do not let your body sag or arch from [...]

Push Up Plank

Push Up Plank

Start on your hands and knees, then walk your hands forward and straighten your body out. With your arms straight, lift up on your toes into a pushup position. Tighten/ brace abdominals and squeeze buttocks to keep your body flat. Do not let your body sag or arch between your shoulder blades. When lowering down, [...]

Side Plank Arm Up

Side Plank Arm Up

Start lying on your side with your elbow and foot in contact with the floor. Tighten/ brace abdominals and squeeze buttocks. Push your body away from the floor, propping your body on your straight arm, and the side of your foot. Extend your other arm vertically. Do not let your body sag or arch from [...]

Bench Press

Bench Press

If there are safety bars on the bench set them so that you don’t lower your elbows below the back of your shoulders.  If you can have a “spotter” that is good. Lie on the bench, eyes under the bar, feet wide or knees bent up with feet on the bench.  Grab bar with hands [...]

Low Rows

Low Rows

Start in a standing position and grab the handlebars. Place one foot on the plate. Brace abdominals and sit back bringing the weights with you. Place the other leg on the plate, keeping knees slightly bent and toes just below knee height. Slightly lean back and hold your back steady. Pull weights towards abdomen and [...]

Lat Pulls

Lat Pulls

Secure legs by lowering pads so they are firmly on top of thighs. Reach for both handles and brace abdominals, as you get into starting position, which is slightly leaning back and back held steady. Squeeze shoulder blades together and bring elbows back until in line with the plane of the body while keeping the [...]

Back Extension

Back Extension

Place yourself on the back extension machine so that your heels are up against the pad and the support part ends about 6 inches below your umbilicus (belly button) to allow the waist to bend to 90o (trunk perpendicular to the ground).  Cross your arms in front of your chest, keep your knees straight and [...]