Videos

Cable Flys

June 19, 2017

Cable Flys

To perform Cable Flys, place the pulleys in a high position with grip attachments on each side. Hold the grips in each hand, bending slightl...
Depth Box Jumps

June 19, 2017

Depth Box Jumps

To perform Depth Box Jumps, start by standing on a knee-high box or bench with your feet hip-width apart. Position a second box or bench of ...
Dumbbell (DB) Extensions

June 19, 2017

Dumbbell (DB) Extensions

To perform Dumbbell (DB) Extensions, lay back on a flat bench with a dumbbell in each hand. Bend your knees and put your feet on the bench a...
Dumbbell (DB) Farmer's Carry

June 19, 2017

Dumbbell (DB) Farmer's Carry

To perform a Dumbbell (DB) Farmer’s Carry, lift the dumbbells from the ground by driving up through your heels while keeping your back...
Dumbbell (DB) Flat Hammer Press

June 19, 2017

Dumbbell (DB) Flat Hammer Press

To perform a Dumbbell (DB) Flat Hammer Press, lay on a flat bench with your knees bent and feet on the bench. Hold the dumbbells with your p...
Dumbbell (DB) Flys

June 19, 2017

Dumbbell (DB) Flys

To perform Dumbbell (DB) Flys, lay back on a flat bench with your feet on the bench and knees bent. Hold a dumbbell in each hand with your a...
Dumbbell (DB) Incline Press

June 19, 2017

Dumbbell (DB) Incline Press

To perform a Dumbbell (DB) Incline Press, sit on an incline bench, holding the dumbbells out to the side. Your elbows should be at a 90-degr...
Dumbbell (DB) Kickbacks

June 19, 2017

Dumbbell (DB) Kickbacks

To perform Dumbbell (DB) Kickbacks, position yourself on a secure incline bench or other stable surface. Lean into the bench with one arm an...
Dumbbell (DB) Lateral Raises

June 19, 2017

Dumbbell (DB) Lateral Raises

To perform Dumbbell (DB) Lateral Raises, stand straight up with a dumbbell in each hand, palms facing down. Keep a slight bend in your elbow...
Dumbbell (DB) Overhead Press

June 19, 2017

Dumbbell (DB) Overhead Press

To perform a Dumbbell (DB) Overhead Press, start by holding the dumbbells at shoulder level with palms facing up. Press both dumbbells overh...
Front Squat

June 19, 2017

Front Squat

To perform a Front Squat, rest the bar on your shoulders with the slight support of your fingertips. Keep your torso straight, and lift the ...
Incline Bench Spider Curls

June 19, 2017

Incline Bench Spider Curls

To perform Incline Bench Spider Curls, start by laying face down on an incline bench. Hold a barbell and allow the weight to hang directly d...
Incline Dumbbell (DB) Curls

June 19, 2017

Incline Dumbbell (DB) Curls

To perform Incline Dumbbell (DB) Curls, lay back on an incline bench with a dumbbell in each hand. Allow your arms to stretch down behind yo...
Lat Pulldown

June 19, 2017

Lat Pulldown

To perform a Lat Pulldown, start by positioning yourself securely in the seat. Take an overhand, wide grip on the bar. Engage the back first...
Leg Curls

June 19, 2017

Leg Curls

To perform Leg Curls, sit in the machine with your back firmly against the back rest and your quads secure against the top pad. Push and pul...
Leg Extensions

June 19, 2017

Leg Extensions

To perform Leg Extensions, sit on the machine with your feet tucked behind the pad. Make sure that the starting position of the pad is sligh...
Leg Press Calf Raises

June 19, 2017

Leg Press Calf Raises

To perform Leg Press Calf Raises, position yourself in a leg press machine with just the balls of your feet on the platform. Your toes shoul...
Low Cable Flys

June 19, 2017

Low Cable Flys

To perform Low Cable Flys, stand in the middle of a cable machine with the pulleys in a low position on both sides. Position yourself just i...
Plyo Push Ups

June 19, 2017

Plyo Push Ups

To perform a Plyo Pushup, start in the pushup position with your hands slightly wider than your shoulders and your feet together. Keep your ...
Seated Calf Raises

June 19, 2017

Seated Calf Raises

To perform Seated Calf Raises, sit in the machine and lock the knee pad over your quads. Point your toes out slightly and engage your calves...
Single Arm Cable Row

June 19, 2017

Single Arm Cable Row

To perform a Single Arm Cable Row, sit in the middle of a cable machine with your feet pressed against the weight. Put the pulley in a low p...
Single Arm Wide Row

June 19, 2017

Single Arm Wide Row

To perform a Single Arm Wide Row, stand next to a stable upright bench or other sturdy surface. Grab a dumbbell with one hand and lock your ...
Squat

June 19, 2017

Squat

To perform a Squat, place your hands as narrow on the bar as your mobility allows. The bar should rest on your lower delts, 1 to 1 1/2 inche...
Stiff Legged Deadlift

June 19, 2017

Stiff Legged Deadlift

To perform a Stiff Legged Deadlift, step up close to the bar in a stance closer than shoulder width. Grab the bar with an overhand grip, abo...
Stiff Legged Deadlift

June 19, 2017

Stiff Legged Deadlift

To perform a Stiff Legged Deadlift, stand with your torso straight and your feet shoulder width apart. Your knees should be slightly bent. L...
T-Bar Row

June 19, 2017

T-Bar Row

To perform a T-Bar Row, stand over the bar and position a double-D row handle around the bar, close to the weights. Using your hips and legs...
Triceps Pushdowns

June 19, 2017

Triceps Pushdowns

To perform Triceps Pushdowns, stand in front of a cable machine with the pulley in a high position. Stand far enough away that you can comfo...
Triceps Pushdowns with Rope

June 19, 2017

Triceps Pushdowns with Rope

To perform Triceps Pushdowns with a rope attachment, stand upright with your torso straight. Your forearms should be perpendicular to the fl...
The Five Best Supps for Women

May 19, 2017

The Five Best Supps for Women

In honor of National Women’s Health Week, we put together a list of the Five Best Supps for Women. Find out which five we picked and why the...
Daily Supplementation for Bikini Pros - Narmin Assria's Supps

May 4, 2017

Daily Supplementation for Bikini Pros - Narmin Assria's Supps

How does IFBB Bikini Pro and Team BPI member, Narmin Assria, use our supplements? We asked her to break down her daily stack of BPI products...