Train every
body part.

Technique tip

Pretend there's a chair behind you. Stand with feet as wide as your hips, then sit your bottom back and down like you're plopping onto it. Keep your whole foot stuck to the floor like glue, and stand up by pushing the floor away.

Technique tip

Stand tall, then stick your bottom out behind you like a curious dog. Slide the weight down your legs with slightly bendy knees. Stop when the backs of your legs feel stretchy, then squeeze your bottom to stand back up.

Technique tip

Take one BIG step backwards, like you're stepping over a puddle. Lower your back knee down towards the floor, keeping your front foot flat. Push off your front foot to come home, then swap legs.

Technique tip

Sit on the floor with your shoulders on a bench and the bar over your hips. Push your feet into the floor and lift your bottom up until your body is a straight slide, like a bridge. Squeeze your bottom at the top for one second, then lower down slowly.

Technique tip

Sit in the big machine and put your feet flat on the plate, about as wide as your hips. Bend your knees to let the plate come towards you until your knees are about halfway bent, then push it away. Never lock your knees hard at the end, leave them a tiny bit soft.

Technique tip

Hold a weight in each hand and take a big step forwards. Sink your back knee down towards the floor, then stand up and bring your back foot through into the next step. Keep walking forwards like a very slow, very tall robot.

Technique tip

Sit in the machine with the pad resting on the front of your ankles. Hold the handles and pull down through them, gently pulling your bum down into the seat so your back stays supported. Straighten both legs out in front of you until they are level, squeeze the tops of your legs at the top for one second, then lower the weight back down slowly.

Technique tip

Stand tall and push up onto your tiptoes, as high as you can, like you're trying to peek over a fence. Hold at the top for one second, then lower your heels down slowly until you feel a nice stretch. Up slow, down slower!

Technique tip

Lie on your back and squeeze your shoulder blades together like you're pinching a penny between them. Grab the bar, bring it down slowly to touch your chest, then push it up like you're reaching the ceiling. Keep your elbows tucked at about 45 degrees, not flared wide.

Technique tip

Make your body into a straight, stiff plank, like a wooden board from head to toes. Hands under your shoulders. Bend your arms to lower your chest to the floor, then push the floor away until your arms are straight. No saggy hips!

Technique tip

Lie back on a bench that's tilted up slightly, like a reclining deck chair. Hold a dumbbell in each hand at your upper chest, then push them up and slightly together until your arms are straight. Lower them back down slowly.

Technique tip

Stand between two cables and open your arms wide like a big bird. Keep a soft, bendy elbow the whole time, don't lock it. Now sweep your arms around and give yourself a big hug, then slowly open them back up.

Technique tip

Lie on a flat bench with a dumbbell in each hand at chest height. Push both weights straight up until your arms are long, then lower them slowly until your elbows are level with the bench. Keep your feet planted on the floor like tree roots.

Technique tip

Hold yourself up on two bars and lean your chest forwards a little, like you're bowing. Bend your elbows to lower yourself down until your chest feels stretchy, then push back up. Go only as low as feels comfy on your shoulders.

Technique tip

Sit with your back flat against the pad and your forearms resting on the levers. Sweep the handles around and together in front of your chest, like you're giving yourself a big hug, then let them open back out slowly. Keep a soft, bendy elbow the whole time and squeeze your chest for one second at the middle.

Technique tip

Lie on a bench that tilts head down, with your feet hooked in so you don't slide. Lower the bar to the lower part of your chest, then press it straight up. Ask someone to help you lift the bar off, it's easier with a buddy. This exercise is optional. Only really for people who find traditional presses difficult. It does not isolate the "lower chest."

Technique tip

Hang from the bar and first pull your shoulders down away from your ears, like a turtle hiding in its shell. Now pull your elbows down towards your back pockets until your chin floats over the bar. Lower down slowly, nice and controlled.

Technique tip

Lean on a bench with one hand, weight in the other. Point your elbow at the ceiling and pull the weight up towards your hip, like starting a lawnmower. Squeeze your back at the top, then lower slowly. Don't twist your body!

Technique tip

Sit down and grip the bar wide. Lean back just a tiny bit and puff your chest up proud. Pull the bar down to your chest by driving your elbows down towards the floor, then let it rise back up slowly.

Technique tip

Hold the rope and pull it towards your face, right up to your eyebrows, like you're about to brush your hair. As you pull, turn your thumbs back behind your ears. Then let your arms stretch forward slowly.

Technique tip

Sit down, feet on the pads, and grab the handle. Sit up tall like a proud meerkat, then pull the handle to your belly button and squeeze your shoulder blades together. Let your arms stretch forwards slowly, don't let your back go round.

Technique tip

Hold the bar and bend forwards at your hips until your chest points at the floor, knees slightly bent. Pull the bar up to your tummy, elbows going backwards, then lower it down slowly. Keep your back flat like a tabletop the whole time.

Technique tip

Stand in front of the cable with straight (but not locked) arms and lean forwards a bit. Sweep the bar down in a big arc until it touches your thighs, then let it float back up. Your arms stay long, only your shoulders move.

Technique tip

Sit with your chest against the pad and your feet flat on the foot pads, knees slightly bent. Reach forward and grab the handles, then pull them back to your ribs with your elbows sweeping behind you, squeezing your shoulder blades together like you're pinching a penny between them. Let your arms stretch forwards slowly and keep your chest glued to the pad the whole time.

Technique tip

Stand tall and squeeze your bottom like you're holding a coin between your cheeks. Push the weights straight up over your head until they almost touch above you, like a victory 'Y'. Lower them back down to your shoulders slowly.

Technique tip

Hold a light weight in each hand by your sides. Lift your arms out to the side, leading with your elbows (slightly bent), until they're as high as your shoulders, like a happy seagull. Then lower them down slowly. No swinging!

Technique tip

Bend forward at your hips until your chest is nearly facing the floor. Let your arms hang down, then open them out wide like you're showing off big wings. Look at the floor so your neck stays comfy, then lower slowly.

Technique tip

Stand side on to the machine with your feet under your hips. Hold the upright post up at head height with one hand for balance, then lean out and away from it just a little. Pull the handle up and across to your waist with your elbow tucked in. Squeeze your shoulder and upper back for one second, then let your arm stretch long again while you stay leaning.

Technique tip

Start with the weights in front of your face, palms facing you. As you push them up, twist your hands around so your palms end up facing forwards at the top. Then twist back on the way down. It's a press with a little spin!

Technique tip

Hold a bar in front of your thighs with hands about shoulder width apart. Pull it straight up your body to about chest height, leading with your elbows like a puppet on strings. Stop if your shoulders pinch, chest height is plenty.

Technique tip

Hold a light weight in front of your thighs. Lift it straight out in front of you, arm long, until it's level with your shoulder, like pointing at something far away. Then lower it down slowly. No swinging your body!

Technique tip

Hold a heavy weight in each hand and just lift your shoulders up towards your ears, like you're saying 'I don't know'. Squeeze at the top for a second, then let them drop back down slowly. Your arms stay straight the whole time.

Technique tip

Pin your elbows to your sides like they're glued there. Bend your arms to curl the bar up towards your shoulders, only your forearms move, nothing else. Squeeze at the top, then lower it down slowly like you're lowering a drawbridge.

Technique tip

Hold a weight in each hand, palms facing forward. Curl up, and as you go, turn your pinky finger up towards the ceiling, like you're pouring out an invisible jug. Squeeze at the top, then lower slowly.

Technique tip

Hold the weights like hammers, thumbs pointing up at the ceiling. Curl them up and down without letting them twist. The secret is the way down, lower them really slowly, like you're lowering something precious.

Technique tip

Take one small step forward so the cable is already pulling on your arms before you start. Curl the handle up to your shoulders, squeeze, then resist all the way back down, never let the cable yank your arms back.

Technique tip

Rest the backs of your arms on the slanted pad so they can't cheat or wiggle. Curl the bar up towards your chin, squeeze, then lower it until your arms are almost straight. Don't let the weight drop fast at the bottom, lower it like it's fragile.

Technique tip

Lie back on a bench tilted like a deckchair and let your arms hang straight down behind you. Curl the weights up to your shoulders, then lower them all the way back down. The stretchy feeling at the bottom is the whole point!

Technique tip

Sit down, lean forwards and rest your elbow on the inside of your thigh. Curl one weight up towards your shoulder and watch your muscle squeeze, then lower it slowly. One arm at a time, nice and steady.

Technique tip

Grab the bar with your palms facing you, hands about shoulder width apart. Pull your chest up towards the bar until your chin goes over it, then lower down slowly until your arms are long. Use a band or a helper if you need a boost.

Technique tip

Stand at the cable machine and glue your elbows to your ribs. Push the rope down until your arms are straight at your sides, opening them a little as you pass your hips, only your forearms bend, your elbows never move. Then let it rise back up slowly.

Technique tip

Sit on a bench with your back flat against the pad and your feet flat on the floor. Hold one weight in both hands and lift it over your head. Point your elbows at the ceiling and bend them so the weight drops down behind your head, like you're reaching for your hair. Straighten your arms back up. Elbows stay pointed up the whole time!

Technique tip

Sit on a bench, put your hands next to your hips, then slide your bottom off so you're hovering. Bend your elbows straight back (not out sideways!) to lower your bottom towards the floor, then push back up. Keep your shoulders down away from your ears.

Technique tip

Lie on a bench holding a bar above your chest. Keep your upper arms perfectly still, like statues, and bend only your elbows to lower the bar down towards your forehead. Then straighten your arms back up. Don't actually crush your skull!

Technique tip

Lie on a bench and grip the bar with your hands about as wide as your shoulders, not wider. Lower it to your lower chest with your elbows tucked close to your ribs, then push it straight back up. Narrow hands make your arms do the work.

Technique tip

Face away from the cable and hold the rope behind your head with both hands. Straighten your arms up and forwards until they're long, then bend your elbows to let the rope come back behind your head. Keep your elbows pointing forwards, not flapping out.

Technique tip

Get in a push up position but put your hands together under your chest so your thumbs and fingers make a diamond shape. Lower your chest down to your hands with elbows brushing your ribs, then push back up. Trickier than a normal push up!

Technique tip

Stand at the cable machine holding the short V shaped bar and glue your elbows to your ribs. Push the bar down until your arms are straight at your sides, only your forearms move, your elbows never drift away. Hold each one at the bottom for a second, then let it rise back up slowly. Huge weights can help here, as long as your elbows stay still.

Technique tip

Lie back on the decline bench and hook your feet under the rollers. Rest your hands lightly behind your head and curl up slowly towards your knees, one bit of your back at a time. Then lower back down with control, don't just flop back onto the bench.

Technique tip

Stand sideways to the cable and hold the handle at your chest. Press it straight out in front of you and don't let the cable twist you around, be as stiff as a statue. Hold for a second, then bring it back to your chest.

Technique tip

Hang from the bar and tuck your knees up towards your chest. The magic bit, at the top, tilt your bottom under and curl it up, like a scared hedgehog rolling up. That's what works your tummy, not just lifting your knees.

Technique tip

Pick up a heavy weight in each hand like you're carrying two full buckets of water. Stand tall and proud, then walk slowly, small, careful steps. Don't lean to one side or let your shoulders slump. Just walk like a strong farmer!

Technique tip

Rest on your elbows and toes and make your body one straight line, like a plank of wood. Squeeze your tummy and your bottom, and breathe normally. No saggy hips, no bottom in the air, just hold still and count.

Technique tip

Sit on the floor, lean back a little and lift your feet if you can. Hold a ball and slowly turn your whole chest to one side, then the other, like you're passing the ball to friends sitting beside you. Slow turns, not fast wiggles.

Technique tip

Kneel in front of the cable and hold the rope beside your head. Now curl your chest down towards your knees by rounding your tummy, like a crunching caterpillar. Your hips stay still, only your middle bends.

Technique tip

Rest your forearms on the pads with your back against the back cushion and let your legs hang. Lift your knees up towards your chest, make sure you do them slow and controlled with your pelvis lifting off the back cushion at the top. Lower your legs slowly, no swinging.