Chest Press/Chest Fly

Major Muscles Worked: Biceps, Triceps, Shoulders Set Up: Lie on a bench, floor or a ball, feet firmly on the floor. Hold a dumbbell in each hand, palms facing your knees Elbows are straight, holding the weights towards the ceiling, positioned over the chest. The ends of the dumbbells are either touching, or and inch or two apart. The Movement: Bend your elbows, lowering the weights with control until your upper arms touch the floor. As you lower the weights, keep the weights (and your wrists) directly over your elbows. This means that the weights will separate from each other as they lower. Without pausing at the bottom of the movement, press the weights back to the ceiling. Reverse the movement of the weights, keeping them over the chest, and gradually bringing them closer to each other at the top of the motion. Twist your palms so that they are now facing each-other Read More . . .

Bicep Curls

Major Muscles Worked: Biceps, Triceps, Shoulders Set Up: Stand tall with your feet about hip width apart. Chest up, and shoulders back. Hold a dumbbell in each hand by your sides. The Movement: Keeping your elbows close to your sides, bending your elbows, curl the dumbbells up so that they’re now at your shoulders. You can rotate your palms so that they’re facing your shoulders, or your palms can be facing in, towards the mid-line of your body. With your elbows close to your sides, lower the weight with control back to the starting position. Pause before starting the next repetition Specific Cues: Focus on keeping your elbows as close to your body as possible. If your elbows splay away from your body, your weight may be too heavy. Resist the urge to sway back & forth with your hips while lowering the weight to your thighs. Read More . . .

Shoulder Press

Major Muscles Worked: Shoulders Set Up: Hold 2 dumbbells in your hands at shoulder height Turn your palms so that they’re facing each-other thumbs are towards your shoulders, pinkies towards the front of your body. Chest Up, Shoulders Back Engage your core. The Movement: Keeping the weights the same distance from each other, press the weights above your head, towards the ceiling. At the top of the movement, the weights should be directly overhead, elbows straight, and biceps by your ears. Slowly, with control, lower the weights back to the starting position.  Specific Cues: When pressing overhead,make sure that your arms aren’t in front of your body. this puts a lot of unnecessary stress on your upper back and shoulders At the top of the movement, the weights can travel closer together – just make sure that they don’t travel away from the center line of your body. Variations: Push-Press * Read More . . .

Chest Fly

Major Muscles Worked: Biceps, Triceps, Shoulders Set Up: Lie on a bench (incline or flat) or a ball, feet firmly on the floor. Hold a dumbbell in each hand, palms facing each other Elbows are slightly bent, holding the weights towards the ceiling, positioned over the chest. The Movement: Keeping the bend in your elbows the same throughout the entire movement, and palms facing each other, slowly separate the weights, lowering your arms to the ground. Go as far as you can Get a good stretch across your chest, and go as far as you can without losing control of the weights. Reverse the movement, squeezing the chest, and bringing your hands back together above your chest. Specific Cues: If you could trace the path of your dumbbells in the air, it would make a semi-circle – not a triangle At the top of the movement, with the dumbbells towards Read More . . .

Straight Arm Press Down

Major Muscles Worked: Back Set Up: Anchor a resistance band at it’s mid-point at a high anchor point. Hold on to one handle of the resistance band with each of your hands. Walk backwards, away from the anchor point, until your hands (with your arms straight and slight tension on the band) are at about shoulder height. Your palms are facing the floor. Your chest is up, and your shoulders are back. Keep your core tight throughout the entire exercise. The Movement: Keeping your arms straight, press your hands down towards the floor until they hit or pass your mid-thigh. Keeping resistance on the bands, slowly, return to the starting position. Specific Cues: Do not roll your shoulders forward as you press the bands down. Keep your arms straight; the resistance of the band will determine how close you can get to your thighs – Just go as far as Read More . . .

Pull Down

Major Muscles Worked: Back Set Up: Anchor the band at the mid-point on a high anchor point. if you have a door anchor, slide the anchor over the top of the door (see note below) Kneel in front of the band, with one knee raised, foot on the floor. you could optionally perform this exercise seated on a bench or a ball Grab a handle of the band in each hand. Move back away from the bands until the bands are slightly taught with straight arms. let your shoulders roll forward and up towards the anchor point. The Movement: Roll your shoulders back and down away from your ears. Stick your chest out, and pull the bands towards your armpits. skim your elbows towards the sides of your body and try to get your elbows to touch each other in back of your body  Slowly, return to the starting position, keeping Read More . . .