Q:  Does it matter where you position your feet on the leg press machine? A: Yes, it does. In fact, foot position on this exercise has more impact on the targeted muscles than with any other movement in the gym. The leg press works the thighs, the glutes and the hamstrings. Altering your foot placement will shift the emphasis to specific parts of these muscles. For fully developed legs, it pays to know where to position yourself to put the emphasis on the areas you need to bring up. There are four different areas of the thigh that can be focused on during the leg press. Bear in mind, however, that the change in emphasis is quite subtle and you will not be able to exclusively target any particular area. Each part has a fancy Latin name but for our purposes, we’ll refer to ...

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Q:  What is the Arnold press and why should I use it to build my shoulders? A: This is an adaptation of the standard military press with dumbbells, devised by you know who, to hit the medial and anterior delts, with secondary emphasis on the traps. To perform this movement, get in position on a bench with a back support as if you were about to perform a standard set of dumbbell presses. Your elbows should be slightly in front of your body at neck height. Now turn your palms to face your body. This is the start position. Inhale as you push the dumbbells upward. When your arms reach the point of mid extension (about head level) rotate your arms inward to change the position of the  dumbbells to a pronated grip, that is one in which the palms are facing away ...

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