FLAT BENCH PRESS ( DUMBELL ) FOR CHEST

DUMBELL FLAT BENCH PRESS

     PRIMARY TARGET: CHEST(MAJOR PEC)

         OTHER MUSCLES : SHOULDERS ,TRICEPS

1.   Sit down on a flat bench, with dumbells resting on your thighs and palms are facing each other.

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

3.    During the above movement rotate your wrists forward so that the palms of your hands are facing away from you.

4.   In this starting position, using maximum strength from your chest muscles, push the dumbells up your shoulders level as you exhale.

5.   Now your arms are perpendicular to the bench surface and must be fully extended and locked.

6.   Pause for a second in this position and feel the contraction in your chest muscles.

7.   Now slowly lower the dumbells down to the middle of chest, while inhaling.

8.   Repeat as many times as recommended.

 TIPS:

Ø This exercise can also be performed with the palms of the hands facing each other.

Ø Don't try to increase the pace which may lead to bounce the dumbells on your chest.

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

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

SHRUGS WITH BARBELL FOR SHOULDERS

BARBELL SHRUGS

     PRIMARY TARGET: TRAPS

      OTHER MUSCLES : SHOULDER

   

1.   Hold a barbell  with both the hands and stand straight.

2.   Your hands  on the barbell should be a little wider than shoulder width apart.

3.   In this starting position, barbell is at the middle of thighs height from the ground and palms are facing your thighs.

4.   Gently roll your shoulders in the upward direction.

5.   Raise your shoulders up as far as you can,while exhaling-out.

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

7.   Again come back to the starting position, while inhaling.

8.   Repeat as many times as recommended.

               

 TIPS:

Ø Use wrist wraps for a better grip.

Ø This exercise can  also be performed with the heavy weight plate, the barbell behind the back, dumbbells by the side and with a shrug machine.

Ø To make  this exercise  more effective for different regions of traps and deltoids, gently roll your shoulders forward, up, back, and down instead of doing just up and down movements.

Ø This exercise is found to be a big cause of back-disk problems, so try to do it under trainer’s  guidance.

Ø Keep your whole body as straight as possible during the whole exercise.

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

SHOULDERS UPRIGHT ROW WITH BARBELL

    

BARBELL UPRIGHT ROW

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES : TRAPEZIUS,BICEPS

   

1.   Hold a bar with shoulder width or slightly narrower overhand grip and hold it firmly.

2.   The bar should be rested on the front side of your thighs with the palm of your hands facing your thighs.

3.   Pull bar to neck until the bar is nearly in line with your chin, with elbows leading, while exhaling out.

4.   The bar should be close to the body as you move it up.

5.   Allow wrists to flex as bar rises.

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

7.   Lower the bar back down slowly to the starting position.  As you inhale.

8.   Repeat as many times as recommended .

TIPS:

Ø Lift as much weight as you can do with smooth form. As too much weight leads to a bad form.

Ø This exercise  can also be performed using an e-z bar, cables and exercise band.

Ø Be careful ,while doing this exercise, as the barbell upright row is one among the big reasons for shoulders and back injuries.

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

Ø Your elbows should drive the motion. While doing this exercise.

Ø  Your elbow must always be higher than your forearm.

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.

LATERAL RAISE FOR SHOULDERS

LATERAL DELTOID RAISE

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES : CHEST

   

1.   Pick dumbells in both hands and keep your back straight.

2.   Hold dumbells in both hands firmly.

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

4.   Raise dumbbells with   both hands.

5.   While exhaling Raise the dumbells 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. 

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

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

Ø Keep your abs contracted throughout the movement.

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