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Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa...Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your palm should face forwards. Bend your elbows at a 90 degree angle so that your upper arms are parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the centerline of your body. As you lift, concentrate on keeping the weights balanced and under control. Then, follow the same path downward until your arms are slightly below parallel to the floor. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
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Like the Dumbbell Bench Press but on a decline bench. This works more of the lower chest. Exercise description by Bodybuilding.comLike the Dumbbell Bench Press but on a decline bench. This works more of the lower chest. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
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Like the Incline Dumbbell Flyes but on the way up twist your arms so that your pinky finger face each other at the top. Exercise description by Bodybuilding.comLike the Incline Dumbbell Flyes but on the way up twist your arms so that your pinky finger face each other at the top. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 12 reps
Set 2: 12 reps
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Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up i...Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up in same posture and repeat. You can bend and cross your legs or keep them straight. To work the triceps, keep your body STRAIGHT up and down and do not lean over. Leaning over would work more of the lower chest. You can add weight by using a Dip Belt. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
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Lay on a bench with your lower back pressed flat against the bench so you don't overarch and create any pain. Hold one dumbbell at arms length above your chest area. Your arm should be perpendicular t...Lay on a bench with your lower back pressed flat against the bench so you don't overarch and create any pain. Hold one dumbbell at arms length above your chest area. Your arm should be perpendicular to the floor. The palm of your hand that is holding the dumbbell should be facing toward your feet. The other hand should be positioned on the bicep of the arm holding the dumbbell for support. If your are holding the dumbbell in your right arm you should inhale and slowly lower the dumbbell to your left shoulder. It is important to lower the dumbbell exactly to this point on your shoulder because this ensures the proper flexion angle of your elbow joint! Your elbow is the only area where movement should be occuring. Don't let your upper arm move around during the exercise! Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 12 reps
Set 2: 12 reps
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Sit on a bench with a straight back, feet flat on the floor, and back firmly against the bench. Grasp one end of a dumbbell with both hands (palms up) and raise it above your head, locking the elbows....Sit on a bench with a straight back, feet flat on the floor, and back firmly against the bench. Grasp one end of a dumbbell with both hands (palms up) and raise it above your head, locking the elbows. With your elbows held in place and squared, slowly lower the dumbbell behind your head until you feel a stretch in your triceps. Press the weight back up, following a slight arc until the elbows lock and the weight is once again about your head. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
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