Also See: Start Up |
Series One |
Series Three
Series Two - Upper Body
Bench Press: Chest, Shoulders, Arms
Goal: 10 to 15 repetitions
Lie supine (flat on your back) on your bench (or step), holding the dumbbells at or slightly wider than shoulder width, feet planted firmly on the floor. Your back should remain pressed against the bench and a slight arch is maintained in your lower back throughout the movement. Exhale and slowly press the weights straight up towards the ceiling. Inhale and slowly lower to your back down to your chest.
Lighter Side Tip: To increase effectiveness, without risking injury, do more reps (greater than 15) instead of increasing the amount of weight lifted.
Bent Over Row: Back, Shoulders, Arms
Goal: 10 to 15 repetitions
Stand with the right foot on the floor and the left knee on your bench or step. Bend at the waist, hold selected dumbbell in you right hand near the floor (directly under your right shoulder). Place your left hand on the bench for support. Exhale as you pull the weight up from the floor, and to your right hip. Inhale as you slowly lower to the starting position. Repeat with the left arm.
Lighter Side Tip: Training the left and right side seperately, reduces the weight the body is exposed to at one time.
Chest Stretch: Chest/Shoulders
Goal: 2 repetitions / Hold time: 15 to 30 seconds
Stand in a doorway and place your arms out to your sides, elbows against each side wall. Exhale and lean your upper body through the doorway as your arms are pushed back, your chest stretched and hold. Inhale as you release. This stretch can be done with one arm at a time as well.
Lighter Side Tip: This is an important stretch to maintain a healthy posture of the upper back and eliminate rounded shoulders.
