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UPPER BODY EXERCISES Bench Press: Laying down flat on a bench grab the bar with an overhand grip slightly greater than shoulder width apart. Take the bar off the rack and lower the bar down to the middle of your chest and press the bar upward and slightly back so that at the completion of the movement the bar is approximately over your neck. Incline Bench Press: This exercise is performed the same way as the flat bench press with the same grip on the bar, but will be done on an incline bench press station that is elevated to a 45 degree angle. Lower the bar down to your upper chest and press the bar straight back up. Close Grip Bench: This exercise is performed the same way as a flat bench press, but your grip will change. Move your hands in on the bar so that they are slightly less than shoulder width apart. As you lower the bar to your chest keep your elbows pinned to your side. Once the bar is at your chest, press the bar back up to the starting position concentrating on keeping your elbows in.

UPPER BODY EXERCISES - Amazon S3 · UPPER BODY EXERCISES Bench Press: Laying down flat on a bench grab the bar with an overhand grip slightly greater than shoulder width apart. Take

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UPPER BODY EXERCISES

Bench Press: Laying down flaton a bench grab the bar with anoverhand grip slightly greaterthan shoulder width apart. Takethe bar off the rack and lowerthe bar down to the middle ofyour chest and press the barupward and slightly back so thatat the completion of themovement the bar isapproximately over your neck.

Incline Bench Press: Thisexercise is performed the sameway as the flat bench press withthe same grip on the bar, butwill be done on an incline benchpress station that is elevated to a45 degree angle. Lower the bardown to your upper chest andpress the bar straight back up.

Close Grip Bench: Thisexercise is performed the sameway as a flat bench press, butyour grip will change. Moveyour hands in on the bar so thatthey are slightly less thanshoulder width apart. As youlower the bar to your chest keepyour elbows pinned to yourside. Once the bar is at yourchest, press the bar back up tothe starting positionconcentrating on keeping yourelbows in.

DB Bench Press: Lying downflat on a bench, grab a dumbbellin each hand so that your palmsare facing forward. Start withthe dumbbells lowered so thatthey are directly beside yourchest on each side of your body. Press the dumbbells straight upuntil your arms are completelyextended, and then lower themback to the starting position.

DB Incline Press: This exercisewill be performed the same wayas dumbbell bench press, butwill be done on a bench that isset at an incline of 45 degrees.

DB Bench on Swiss: Start bysitting straight up on a Swissball with your feet flat on thefloor, and a dumbbell in eachhand resting on your thighs.Roll your body down on the ballso that only your upper backand shoulder blades aretouching the ball. Keep yourbutt up, so that your torso isstraight. Perform the rest of theexercise as you would a regulardumbbell bench press.

Dips: This exercise can beperformed on a dip station or ona bench. On a dip station grabthe bars so that your palms arefacing each other, and get intothe starting position byextending your arms andbringing your feet off the floor.Cross your legs behind you, andslowly lower your body straightdown, until your elbows arecompletely flexed. Once youcome to the bottom positionpress yourself back up untilyour arms are completelyextended again.

For bench dips, sit on abench and put your handsdirectly next to your hips oneach side of your body. Putyour legs out in front of youcompletely extended on thefloor or on another bench. Letyour butt slide off the bench sothat your arms are supportingall of your weight. Drop yourbody straight down until yourelbows are flexed, and thenpress your body straight backup until your arms arecompletely extended.

Alternating Med BallPushups: This exercise will beperformed with one med ball.Get in a pushup position withyour right hand on the med balland your left hand on the floor.Perform one pushup. Once youhave extended both of yourarms, roll the ball across fromyour right hand to your lefthand. Perform another pushup,and then roll the ball back toyour right hand. Continue toalternate hands for theprescribed number of pushups.

Swiss ball Pushups: There aretwo different ways this exercisewill be performed. The first waywill be with your feet on theball and your hands on thefloor. Roll out on the ball untilonly your feet are touching theball, and then do the prescribednumber of pushups. If you can,raise your toes up on the ballbefore performing the pushups.The second way will be withyour hands on the ball and yourfeet on the floor. Put your handson the ball about shoulder widthapart with your arms completelyextended. Your whole bodyshould be straight at about a 45-degree angle. Slowly loweryour body towards the ball, andthen push yourself back up tothe starting position.

Standing Military Press:Standing with your feet aboutshoulder width apart and yourknees slightly bent, hold a barshoulder width apart across thefront your shoulders with yourpalms facing forward. Press thebar over your head until yourarms are completely extended,and then lower it back down tothe starting position.

DB Shoulder Press: Sitting ona bench with the back at 90degrees, grab a dumbbell ineach hand with an overhandgrip and bring them to the topof your shoulders with yourpalms facing forward. Push thedumbbells straight up over yourhead until your arms arecompletely extended, and thenlower them back down to thestarting position.

Alternating DB ShoulderPress: Start in the sameposition as if doing a regulardumbbell shoulder press. Pushboth dumbbells straight up overyour head until your arms arecompletely extended. Lowerthe dumbbell in your right handback down to the startingposition, while keeping the onein your left hand above yourhead. Press the dumbbell inyour right hand back up overyour head. Next, lower thedumbbell in your left handdown to the starting position,while keeping the one in yourright hand above your head.Press the dumbbell in your lefthand back up over your head,and continue to alternate thissequence for the prescribednumber of repetitions.

DB Shoulder Press on Swiss:Sitting on a Swiss ball withyour feet flat on the floor, bringa dumbbell in each hand up tothe top of your shoulders as ifdoing a dumbbell shoulder presson a bench. Keep your torsotight to keep your body stablewhile sitting on the ball. Pushthe dumbbells straight up overyour head until your arms arecompletely extended, and thenlower them back to the startingposition.

Shoulder Circuit: For thisexercise you will complete theprescribed number ofrepetitions for 3 differentmovements to complete one set.The first movement is a frontraise. Standing straight up withyour feet slightly apart, grab adumbbell in each hand so thatyour palms are facing towardthe front of your thighs.Keeping your arms completelyextended, raise both arms at thesame time straight up in front ofyou until they reach shoulderheight, and then lower themback down to the startingposition. Complete allrepetitions for the front raisebefore moving on to lateralraises. To perform the lateralraise, start with your arms oneach side of your body. Keepingyour arms completely extended,raise your arms at the same timestraight out to the side until theyreach shoulder level, and thenlower them back down to thestarting position. The lastmovement is a posterior raise.For this movement bend over atthe waist and stick your buttbehind you. Keep your back flatby pinching your shouldersback and arching your lowback. With a slight bend in yourelbows bring the dumbbellsdown in front of you. Raise thedumbbells up to the side untilyour arms are parallel with thefloor, and then lower them backto the starting position.

Upright Rows: Standing withyour feet shoulder width apartand knees slightly bent, grab thebar with an overhand gripslightly less than shoulder widthapart. Keeping the bar close toyour body, pull the bar straightup to a point just below yourchin. At the top of themovement your elbows shouldbe pointing straight up towardsthe ceiling. After pausing,slowly lower the bar back downto the starting position

1 Arm DB Row: Using a flatbench, put your right handdown flat on the bench withyour arm completely extended.Bring your right knee up on tothe bench in line with your righthand. Put your left foot out tothe side on the floor with yourleg completely extended. Thispositioning should put yourback completely flat. Reachdown with your left hand on theleft side of the bench and grabone dumbbell with your palmfacing in. Pull the dumbbellstraight up to your lower chestand upper abdominal area sothat your elbow is pointingtoward the ceiling. Lower thedumbbell back down so yourarm is completely extendedwithout the dumbbell touchingthe floor. Complete allrepetitions with the left arm,and then switch positions andperform with the right arm.

Bent-over row: Grab a straightbar with an under grip slightlygreater than shoulder widthapart. Bend over at the waist asif you were doing a stiff legdead lift, with your kneesslightly bent and your armshanging down in front of you.Keep your back flat by pinchingyour shoulders back and archingyour low back. Pull the barstraight up, pulling your elbowstoward the ceiling until the bartouches the top of yourstomach, and then lower it backto the starting position.

Lat Pull down: Sitting downon the lat pull down machine,grab the bar with an overhandgrip, greater than shoulderwidth apart with your armscompletely extended. Keepingyour back straight pull the bardown in front of your face untilit touches the top of your chest,and then slowly let the bar riseback up to the starting position.

Reverse Grip Lat Pull downs:This exercise will be done theexact same way as a regular latpull down, except that your gripwill be different. With yourarms completely extended, grabthe bar with an underhand gripslightly less than shoulder widthapart. Pull the bar down in frontof your face until it touches thetop of your chest, and thenslowly let the bar rise back upto the starting position.

Cable Rows: Sitting in a cablerow machine, grab the handlesand place your feet against thefootrest with your knees slightlybent. Keeping your backstraight for the entiremovement, pull the handles toyour lower chest and upperabdominal area. Concentrate onpulling your elbows straightback and pinching yourshoulder blades together. Asyour slowly let you arms extendback to the starting position,focus on keeping your backstraight with out rockingforward.

Pull-ups: Using an overhandgrip greater than shoulder widthapart, grab a pull-up bar overyour head. Pull yourself up untilyour chin clears the bar. Youcan use a spot on this exerciseby bending your knees andhaving someone hold your feetbehind you.

Inverted Row: This exercise isperformed like a reverse benchpress or pushup. Lay a straightbar across the safety catches ofa squat rack about 3 to 4 feet offthe ground. Lay underneath thebar so that it is in line with yourchest. Grab the bar with yourbench press grip and keepingyour whole body rigid, pullyourself toward the bar untilyou touch it with your chest. Atthis point only your heelsshould be touching the floor.Slowly lower yourself back tothe starting position withoutletting your body touch thefloor.

Pullover: Laying flat on abench, grab one dumbbell withboth hands on the inside of thedumbbell. Keeping a slightbend in your arms, bring thedumbbell over your head anddown towards the floor untilyour shoulders and chest arestretched as far as they can go.Once you have reached thispoint, bring the dumbbell backup until it is over your face.

Straight Bar Curl: Stand withyour feet about shoulder widthapart and your knees slightlybent. Grab the bar with anunderhand grip with your armshanging by your side. Yourhands should be on the outsideof your thighs, so that the bar isresting across the front of yourthighs. Keeping your backstraight raise the bar forwardand upward until the bar isslightly underneath your chin.Hold the bar at the top position,and then lower it back down tothe starting position.

Reverse Curls: This exercisewill be performed the same wayas a straight bar curl except thatyour grip on the bar will bedifferent. Grab the baroverhand, so that your palmsare facing backward. Curl thebar up in the same motion as aregular curl using mostly yourforearms until it is slightlybelow your chin, and then lowerit back to the starting position.

DB Bicep Curl: Stand withyour feet about shoulder widthapart and your knees slightlybent. Grab a dumbbell in eachhand with an underhand grip,with your palms facing the sidesof your thighs. Curl thedumbbells one arm at a timeuntil they reach the top of yourshoulders, keeping your elbowsclose to your body. As you curl,rotate your wrist so that yourpalm is facing your shoulder.Return the dumbbell back to itsstarting position, and then curlthe dumbbell in your oppositehand.

Hammer Curls: Stand withyour feet about shoulder widthapart and your knees slightlybent. Grab a dumbbell in eachhand with an underhand grip,with your palms facing the sideof your thighs. Keeping yourpalms facing in, curl thedumbbells one at a time untilthey reach the top of yourshoulders. Unlike the regulardumbbell bicep curl your wristdoes not rotate during thisexercise.

Tricep Pushdowns: Standingin front of a lat pull downmachine grab the bar with anoverhand grip slightly less thanshoulder width apart. The barshould be at chest level for thestart of the exercise and yourelbows pinned to your side.Keeping your elbows in, pushthe bar straight down until yourarms are completely extended.When you reach the bottom ofthe movement, pause and thenslowly allow the bar to returnback to the starting position. Donot move your shoulders at anypoint of the movement.

DB Tricep Ext: Grab onedumbbell with both hands onthe inside of the dumbbell andlift it over and behind your headwith your arms completelyextended. Lower the dumbbellstraight down below your headbending only at your elbows, sothat your use your triceps. Oncethe dumbbell cannot go anyfurther, press the dumbbell backup to the starting position.

Kickbacks: Get in the sameposition as you would for a 1arm DB row. Pull the dumbbellto your lower chest and upperabdominal area, and hold thatposition with your elbowpointing toward the ceiling.Keeping your shoulder andelbow still, push the dumbbellstraight behind you until yourarm is completely extended.Slowly return the dumbbellback to the starting position andrepeat. Perform the prescribednumber of repetitions for botharms.

Lying DB Tricep Ext: Layingflat on a bench, grab a dumbbellin each hand and push themstraight up until your arms arecompletely extended. Turn thedumbbells so that your palmsare facing each other. Keepingyour shoulders still, slowlylower the dumbbells togethertowards your head until yourelbows are completely bent andthe dumbbells are on each sideof your head. Push thedumbbells back up to thestarting position using yourtriceps, and repeat.