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Exercises : Upper Body
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Decline Chest Press: lower to mid pecs
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Set bench at decline angle (30-35 degrees)
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With dumbbells in hand, press straight up towards ceiling as you exhale
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Avoid locking elbows
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Inhale as you slowly lower dumbbells to beginning position
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Dumbbell Flyes: outer pecs
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With dumbbells in hands, press arms straight up toward ceiling (starting position)
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Maintaining slight bend at elbows, slowly lower arms while inhaling
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Stop when elbows are level with back
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Contract outer pecs as you raise arms to starting position (exhale)
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Lat Pulldown: latissimus dorsi (lats; mid-lower back)
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Grip bar slightly wider than shoulder-width
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Take deep breath in
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Contract lats as you pull bar downward (while exhaling)
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Inhale as you slowly raise arms back upward
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Avoid shrugging shoulders
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Machine Row - lower grips: lats (mid-lower back) + traps
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Maintain upright position
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Cup fingers around lower grips
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Contract back muscles (pull shoulder blades towards each other) as you pull weight back
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Inhale as you lower weights to starting position
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Dumbbell Rear Deltoid Raise: rear delts + traps
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Lie face-down on bench
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With dumbbell's in hands, press weights up- and outward
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Maintain slight bend at elbows throughout ROM
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Slowly lower dumbbell's, as you inhale
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Dumbbell Shoulder Press: deltoids (front & middle)
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Stand with feet hip-width apart
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Press weights straight up towards ceiling, while exhaling (avoid hyperextension (locking out)
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Inhale as you lower weights slowly (avoid hyperflexion)
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Curl with Twists: biceps brachii, brachialis
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Stand with feet hip-width apart and with palms facing inward towards thighs
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With dumbbells in both hands, curl upward
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Gradually rotate forearms so that palms face shoulders in final, upright position
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After holding for 1 second, slowly lower to start position
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Tricep Kickback: triceps brachii
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Position left hand & left knee on bench
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Keeping upper portion of right arm parallel to floor, press dumbbell upward to horizontal position (exhale)
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Slowly lower dumbbell to starting position
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