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The alternating and normal hammer curls are both good exercises for developing and keeping the biceps strong.
The back extension is one of the favorites in many gyms due to its effectiveness and reputation for increasing low back endurance and strength. Plus it feels great after completing a set of heavy dead lifts or squats.
The barbell bench press is a fundamental upper body exercise for both men and women. The alternating and normal hammer curls are both good exercises for developing and keeping the biceps strong.
The barbell curl is an excellent exercise for developing strength in the biceps of the upper arms.
The barbell military press has no peer amongst other upper body shoulder exercises.
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The barbell row is an important exercise for the upper back.
It is recommended the cat and camel be the first exercise of the day. This movement is designed specifically toward keeping your low back flexible and supple.
The dumbbell bench press is a fine alternative to the barbell version of the exercise. It helps develop coordination while at the same time allowing the muscles to take a break from the heavy lifting normally associated with the barbell bench press.
The dumbbell military press is a fine exercise for women who desire strong triceps.
Strong calf muscles require constant and varied attention. The standing dumbbell calf raise is just one of the many different exercises that are commonly used to develop the lower leg.
Developing the upper and lower back will mean doing rows of all forms.
The stiff leg dead lift is a direct lower back exercise and one that is regularly used in gyms world wide. It's used because it is an effective lower back exercise.
Wrist wraps may help buffer the stress on the wrists when benching heavy weights. Just don't become dependent on them.
The standing calf exercise is common in well thought out programs.
The barbell curl is universally recognized as one of the main bicep building exercises.
Vince Gironda aka the iron guru was an old time strength and bodybuilding coach. This curl originated in Vince Gironda's fertile mind.
The hammer curl is a staple in many lifters gym bag of muscle exercises.
The high bar bench press is favored by the bodybuilders as they feel the impact on the pectoral muscles is greater. If you are a strength athlete you cannot afford to be doing this version of the bench press as ti puts your shoulders at a higher risk of injury. The video shows this being done with a bench that has safety bars attached. You can do these in the power rack and achieve the same degree of lifting safety. While in the power rack make certain the safety pins are placed just a little below the top portion of your chest so that if need be you can slide out from under the bar if you can't lift it.
Several different lifting belts shown and explained.
The low chest bench press position is the most effective and efficient benching position as it shortens the bar stroke a significant amount if you have a good arch.
The military press is the preeminent shoulder exercise and is included in all well designed strength training programs.
The non supported dumbbell row develops not only the upper back but provides a stimulus for growth in the lower back.
The spider curl is another variation of the barbell curl.
The pendulums are some of the best pre-hab shoulder exercises for a number of reasons. They are effective, easy to do and feel great.
The seated dumbbell military press is an excellent alternative to the standing barbell military press, especially if your back is a bit sore from doing dead lifts.