DUMBELL FLY (INCLINED) FOR CHEST

INCLINED DUMBELL FLY

     PRIMARY TARGET: CHEST

         OTHER MUSCLES : SHOULDERS ,TRICEPS

1.   Sit down on an inclined bench with dumbbells on each hand, resting on your thighs and palms are facing each other.

2.   Raise the dumbells up, just on the chest and lie back on the inclined bench.

3.   In this starting position, your arms  are locked at a slight bend on your elbows in order to prevent stress at the biceps tendon.

4.   In this position, both the dumbells are above your chest and just about to touch each other.

5.   Now, slowly lower down your arms in a wide circular arc fashion until your palms are facing the ceiling, from both the sides while inhaling.

6.     Feel the stretching in your shoulder and chest muscles and Pause for a second in this position.

7.   Slowly, return back to the starting position, following the same arc, while exhaling.

8.   Repeat as many times as recommended.

       TIPS:

Ø If dumbells are very heavy, then must ensure a spotter person behind you (to avoid any accident).

Ø To make this work out more effective for different muscles of chest, adjust different inclination angles of the inclined bench.

Ø  Changing the inclination angles, help you to target different chest muscles, a little differently with every single degree change.

Ø The exercise must be done by the movement of shoulders only.

Ø Try to follow the same arc pattern during all the reps.

Ø This exercise can also be performed with cable attachments.

Ø  For the sake of variation, you can do this exercise with palms facing forward.

Ø Make a full control on the dumbells during the whole exercise.

Ø Pace, while doing the exercise must be slow or medium.

REAR LATERAL RAISE FOR SHOULDERS

    

REAR LATERAL DELTOID RAISE

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES : TRAPEZIUS,UPPER BACK

   

1.   Pick dumbell in both hands and hold them firmly.

2.   Lean forward on an inclined  bench while keeping your back flat and rest your torso on the bench.

3.   In the starting position dumbells are just below your face at a distance of your straight hand length.

4.   Raise upper arms to sides until elbows are at shoulders height.

5.   Maintain upper arms perpendicular to torso and fixed elbow position (10° to 30° angle) throughout exercise while exhaling out.

6.   Pause for a second in this position and feel the contraction in the shoulders.

7.   Slowly come down back to the starting position as you inhale.

1.   Repeat as many times as recommended .

TIPS:

Ø This exercise is a best way to target the 'posture' muscles of the upper back, including the rhomboids, the trapezius muscles and even the rear shoulders.

Ø Elbows are kept slightly bent (10° to 30° angle) throughout movement.

Ø To exercise posterior deltoid and not lateral deltoid, keep torso close to horizontal.

Ø Positioning torso at 45° is not sufficient angle to target posterior deltoids.

Ø Pace, while doing alternative up-down movements  must be slow or medium.

Ø Keep your abs contracted throughout the movement.

Ø Lead with the elbows rather than the hands or wrists.

SINGLE ARM LATERAL RAISE FOR SHOULDERS

SINGLE ARM LATERAL RAISE

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES : CHEST

   

1.   Pick dumbell by one hand and hold it firmly.

2.   Keep your back straight.

3.   Position dumbell in side of thigh of same hand and keep your elbow slightly bent.

4.   Raise dumbbell with one hand.

5.   While exhaling Raise the dumbell to the Height just  above horizontal i.e. the height of your shoulder.

6.   Pause for a second in this position and feel the contraction in the shoulder.

7.   Slowly come down back to the starting position as you inhale.

8.   Repeat as many times as recommended.

TIPS:

Ø This exercise can be done either in sitting position or standing position.

Ø Elbows are kept slightly bent (10° to 30° angle) throughout movement.

Ø Pace, while doing alternative up-down movements  must be slow or medium.

Ø Keep your abs contracted throughout the movement.

Ø Lead with the elbow rather than the hand or wrist.

FRONT RAISE FOR SHOULDERS

FRONT DELTOID RAISE

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES:TRICEPS,BICEPS,FOREARM

   

1.   Pick dumbells in both hands and stand straight.

2.   Hold dumbells in both hands firmly.

3.   Position dumbells in front of thighs with elbows straight or slightly bent.

4.   Raise dumbbell with  single hand alternatively.

5.   While exhaling Raise the dumbell to the Height just above horizontal i.e. the height of your shoulders.

6.   Pause for a second in this position and slowly come down back to the starting position as you inhale.

7.   Repeat as many times as recommended .

TIPS:

Ø This exercise can be done either in sitting position or standing position. but standing position is considered  more effective.

Ø Dumbells are more effective as compare to  barbell, because dumbbells  will challenge each arm independently.

Ø Elbows are kept straight or slightly bent throughout the movement.

Ø Pace, while doing alternative up-down movements  must be slow or medium.

ARNOLD SHOULDER PRESS

    

      ARNOLD PRESS

      PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES :  TRICEPS,BICEPS

1.   Stand with two dumbells position in front of shoulders, palms facing your chest and elbows under wrists.

2.   Now Raise the dumbells as you rotate the palms of your hands until they are facing forward in slow pace ,while exhaling out.

3.   At this position, your arms are fully extended and at straight position exactly above your head.

4.    Lower to front of shoulders in opposite pattern and repeat as per recommendation.

TIPS:

Ø Avoid or minimize using biceps and fore-arm strength.

Ø Whole movement must be targeted on shoulder, while trying to use its strength only.

Ø This exercise can be performed either by sitting or standing.