Glossary - D

Deadlift

Muscle Groups: Lower Back, Glutes, Hamstrings, Erector Spinae

Description: Stand with feet shoulder-width apart behind a barbell and grip it with an overhand or mixed grip. Lift the barbell by pushing your hips forward while keeping your back straight. Keep the barbell close to your shins as you lift it until your torso is upright. Lower the barbell back down in a controlled manner by pushing your hips back.

Pro Tip: Keep your back straight throughout the movement and avoid rounding your spine to prevent injury and effectively target the lower back.

Decline Bench Press

Muscle Groups: Lower Chest, Triceps, Shoulders

Description: Lie on a decline bench and grip the barbell slightly wider than shoulder-width. Press the bar up from your lower chest, then lower it back down in a controlled manner.

Pro Tip: Focus on squeezing your shoulder blades together to increase stability and effectively target the lower chest area.

Dips

Muscle Groups: Chest, Triceps, Shoulders

Description: Support yourself on parallel bars, letting your legs hang down. Lower your body slowly until your upper arms are parallel to the floor, then push yourself back up until your arms are almost fully extended.

Pro Tip: Lean slightly forward to emphasize the chest, or maintain an upright posture to focus more on the triceps.

Dragon Flag

Muscle Groups: Abs, Core

Description: Lie on a bench and hold onto the edge behind your head. Lift your legs and torso so that your body forms a straight line. Lower your body slowly without letting your back rest on the bench.

Pro Tip: Maintain full body tension to enable a controlled movement and protect your lower back.