Exercise Explanations

  Note! See a health professional first if necessary

Incline Press

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.

Lateral Raises

Lateral Raises

  • 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.

Bent Over Rows

Bent over rows

  • 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.

Incline Bicep Curls

Incline bicep 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.



  • 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.

Bench Dips



  • As displayed in the pic, just bend your elbows lowering your self to low as cumfortable, ensuring that only the elbow is bending.