This is a compound movement. It involves the chest, shoulders and triceps muscles. Start with your body extended on the floor,
face down, arms extended downward. Lower your body to the floor and then push yourself back up. Do not bounce. Lower yourself down and push
yourself back up with a steady, controlled movement. Feel the chest muscles work.
This is a compound movement. It involves the chest, shoulders and triceps muscles. This is considered by many to be the
king of upper body movements. Bench Presses can be done with dumbbells or a barbell. They can be performed on a flat bench or an incline
bench. Performed on a flat bench, they work the entire chest or pectoral muscles. Performed on an incline bench, they work the upper pectoral
muscles. Lay down on the bench, grip the bar with a medium to wide grip, lower the bar to the chest, then push back to the top. Do not bounce
the weight. Lower and push with a steady, controlled movement. Concentrate on feeling the chest muscles work.
This is an isolation movement. It involves mostly the chest or pectoral muscles. They can be performed on a flat bench
or an incline bench. Lay on the bench with two dumbbells extended overhead and the elbows slightly bent. Lower the dumbbells out to the sides
then back up to the top. Squeeze the chest muscles together at the top of the movement.
DUMBBELL PULL OVER:
This is a compound movement. It involves the chest muscles, upper back or lat muscles and all of the muscles
of the rib cage. It is a resistance movement and a good stretching movement. Instead of laying on a flat bench in the normal manner, lay across
the bench and lower your hips toward the floor. Hold a single dumbbell overhead with both hands. Lower the weight back behind your head and
then pull it back up to the top. Inhale and concentrate on feeling the stretch as you lower the weight backwards. Exhale as you pull the weight back
PARALLEL BAR DIPS:
This is a compound movement. It involves the chest, shoulders and triceps muscles. Grab the parallel bars with both
hands. Push yourself up to the top position with your arms extended. Lower your body down so your elbows are parallel with the ground. Push
yourself back up to the top. These can be done with the legs out in front of your body or with your legs bent behind you. They can also be
performed with a special belt around your waist with weights on a chain.
Get your Workout Log here in Excel Spreadsheet Format.
[ EXCEL ]
NOTE: Always consult your physician before starting any exercise program to verify that your body is in well enough condition to endure such exercise.
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