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Note! See a health professional first if necessary |
Incline Press
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- 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.
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Lateral Raises
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- Holding a pair of dumbbells by your side, they are facing towards each thigh, under control raise with elbows soft that is slightly bent up to shoulder height.
- Hold the position for a sec and then lower slower back to starting position repeat for the required number of reps.
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Bent Over Rows
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- Focus on keeping the arm close to the body as you row the dumbbells up, squeeze at top and lower slowly to starting hanging position.
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Incline Bicep Curls
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- 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.
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Lunges
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- Take a good step forward, it is the forward leg that bends parallel to foor and does all the work, the rear leg is basically a stabaliser.
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Bench Dips
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- As displayed in the pic, just bend your elbows lowering your self to low as cumfortable, ensuring that only the elbow is bending.
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