Exercise Explanations

  Note! See a health professional first if necessary

Shoulder Press



  • Standing or sitting this is one of the best execises for the shoulders. Holding the dumbbells at shoulder hight press them above the head to just before lock out.
  • Then lower the weight back to the starting position, remembering to always use a tempo of 3 sec up and about 4 secs down, (always slower on the negative phase of the movement).
  • Note if you have shoulder problems do not do this.



  • Holding a pair of dumbbells, hanging by your side, lock the elbows and only raise your scapular, (shoulder blades), towards your ears.
  • Squeeze your traps hard in the upper position, then lower the weight slowly back to start and repeat for 8 to 10 reps.

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.

Skull Crushers



  • Lying on a bench or the floor if using dumbbells, start off with arms straight up and elbows locked.
  • Now it's important that the only movement is the lower arm, the upper must stay locked bend the elbows till the dumbbells are almost touching your forehead, be careful not to hurt your self.
  • Then bring the weight back up to starting position, ensuring to squeeze the triceps in the upper position and repeat.

Close Grip Bench Press



  • This similiar to the normal bench press but this time we hold the dumbbells or barbell very close.
  • Say hands will be about 6 or so inches apart.
  • The process is then similiar to the bench press.





  • These we do alternating with dumbbells.
  • Holding the dumbbell as seen in the pic, only the upper arm extends out.
  • Make sure to squeeze the triceps in the extended position.