| |
Note! See a health professional first if necessary |
Incline Press
|
- The incline is around 30 to 45 degrees, incline bench or exercise ball will do fine.
- Pull your shoulder blades back, as you slowly lower the weight to chest area.
- Don't bounce weight off chest if using a barbell.
- Once in the proper lower position for you push up the weight in a faster but smooth controlled movement to just before lock out and squeeze the chest muscles, repeat.
|
Bench Press
|
- All exactly the same as above except you are now in a flat position not inclined, the different angles, put different stress on your pectorials or pecs as usually know.
|
Flat Bench Flyes
|
- Here we are using the flat bench or surface again face up and this time we start with the dumbbell above our head facing each other.
- We fly the weights out, ensuring to keep the elbows locked in a soft just slightly bent position.
- Ensure you only fly out to a position that is comfortable and don't go beyond it, that is don't over extend in the lower position, squeeze the pecs at top position and then repeat the process.
|
Preacher Curls
|
- use an exercise ball or other and lower the weight till arms are locked out straight, return to upper position and squeeze the bicep hard, repeat.
|
Incline Curls
|
- Here we are at a 45 degree and with the arms hanging by our sides, curl up the dumbbells and squeeze the bicep hard in the upper position for a sec and then return, repeat for the required number of sets.
|
Hammer Curls
|
- Standing and with dumbbells by the side facing each other curl up the weight, try rotating with palms facing up as you almost reach the top position and then squeeze the weight for a sec before lowering, repeat.
|