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.

FLAT BENCH PRESS (BAR) FOR CHEST

BARBELL FLAT BENCH PRESS

     PRIMARY TARGET: CHEST(MAJOR PEC)

         OTHER MUSCLES : SHOULDERS ,TRICEPS

1.   Lie down on a flat bench.

2.   Lift the bar from the rack and hold it straight over you with your arms perpendicular to the bench surface.

3.   In this position your arms must be fully extended and locked.

4.   In this starting position, slowly Lower the barbell down to middle of chest, while  inhaling.

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

6.   While using maximum strength from your chest muscles, push the barbell back to the starting position as you exhale.

7.   Repeat as many times as recommended.

           

   

TIPS:

Ø Before doing this exercise, must ensure a spotter person behind you (to avoid any accident).

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

Ø Be careful while picking and placing back the barbell in the rack.

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

Ø Motion, while lowering down the barbell should be slow as compare to upward.

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

SHRUGS WITH DUMBELLS FOR SHOULDERS

DUMBELL  SHRUGS

     PRIMARY TARGET: TRAPS

     OTHER MUSCLES : SHOULDER

   

1.   Hold the dumbells with both the hands and stand straight .

2.   In this starting position, your arms are extended, dumbells are at the middle of thighs height from the ground and palms are facing your torso.

3.   Gently roll your shoulders in the upward direction.

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

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

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

7.   Repeat as many times as recommended.

               

TIPS:

Ø Use wrist wraps for a better grip, If dumbells are quite heavy.

Ø The arms should remain extended at all times.

Ø This exercise can  also be performed with the heavy weight plate, the barbell behind the back, the barbell in front 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.

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.

PUSH UPS FOR SHOULDERS

BODY WEIGHT SHOULDER PRESS

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES : BICEPS,TRICEPS

   

1.   First of all find a wall and about a foot away Place both hands on the floor with shoulder width apart.

2.   Put your legs on that wall so that your feet are touching the wall and palms are resting on the floor.

3.   In this starting position your whole body is inverted and extended straight.

4.   Now lower down and press yourself against the floor as much as possible, with the help of your arms strength, while exhaling-out.

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

6.   Again pull yourself back to the starting position, while inhaling.

7.   Repeat as many times as recommended.

             

  

  TIPS:

Ø The elevation angle i.e. angle between the wall and your whole straight body can be changed between 10 to 20 degrees.

Ø With every single degree change in the elevation angle helps you to hit the different muscle a little differently .

Ø Take the help of supporter, if you are new to this form of shoulder exercise.

Ø For best and fast results, try to look at the wall while doing the whole exercise.

Ø This exercise can also be done by using weight plate tied on your  back.

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

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

INCLINED DUMBELL RAISE FOR SHOULDERS

INCLINED DUMBELL SHOULDER RAISE

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES :TRAPS,FOREARM,CHEST

   

1.   Rest your back on an incline bench with the incline set anywhere between 45 to 60 degrees.

2.   Hold a dumbbell on each hand firmly.

3.   Pick the dumbells and rest them on your thighs.

4.   In this starting position, your arms are extended straight and palms are facing down your thighs.

5.   Slowly raise the  dumbells as you exhale until they are little above shoulders level.

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

7.   Lower the dumbells  back down slowly to the starting position i.e. just one inch above the thighs, while inhaling.

8.   Repeat as many times as recommended .

                 

TIPS:

Ø The inclined bench angle can be changed between 30 to 60 degrees.

Ø Changing the  inclined bench angle helps you to hit the different muscle a little differently  with every single degree change.

Ø Keep your head resting down against the bench and your legs on the floor at all times.

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 done by using weight plate and barbell.

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

FRONT RAISE FOR SHOULDERS WITH WEIGHT PLATE

FRONT RAISE WITH PLATE

 PRIMARY TARGET: SHOULDER MUSCLES

OTHER MUSCLES : 

TRAPS,BICEPS,FOREARM,CHEST

   

1.   Grasp a weight plate with both hands firmly and keep your back straight.

2.   Hold the plate in front of thighs

3.   Both hands positioned at the 3 and 9 o'clock.

4.   Keep arms slightly flexed, your palms are facing each other and let elbows point to sides.

5.   Slowly raise the plate as you exhale until it is a little above shoulder level.

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

7.   Lower the plate back down slowly to the starting position, while inhaling.

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 done by using dumbbells, barbells, cables or exercise bands to perform this movement.

Ø Your arms must remain in the same position throughout the exercise.

Ø  While doing this exercise don’t swing the plate or bend at the elbows.

Ø Your torso should remain stationary throughout the exercise.

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

SHOULDERS UPRIGHT ROW WITH DUMBELLS

 DUMBELLS UPRIGHT ROW

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES : TRAPEZIUS,BICEPS

   

1.   Hold the dumbells in both the hands and hold them firmly.

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

3.   Pull the dumbells to  your neck until they are nearly in line with your chin, with elbows leading, while exhaling out.

4.   The dumbells should be closed to the body as you move them up.

5.   Allow wrists to flex as dumbells rises.

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

7.   Lower the dumbells back down slowly to the starting position, while inhaling.

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 with single-alternate dumbbell raises or using an e-z bar, cables and exercise band.

Ø Be careful ,while doing this exercise, as the 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.

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.