(Primary muscles: upper pectoral muscles, anterior deltoids and triceps) Grasp two dumbbells and sit back on the seat of an incline bench with the weights resting on the ends of the knees. Rock backward onto the padded surface of the bench, simultaneously bringing the weights to shoulder level. Press the weights to straight arms\’ length directly above your shoulders and … Read More
Incline Dumbbell Flyes
(Primary muscles: upper pectoral muscles and anterior deltoids) Grasp two moderately light dumbbells and lie back on the incline bench. Rotate the wrists so the palms are facing each other. Bend the arms about 10 degrees. Keep your arms rounded as you lower the dumbbells downward and outward in a semicircular arc until they are below the level of your … Read More
Flat Dumbbell Flyes
(Primary muscles: pectorals) Grasp two dumbbells and sit at the end of a bench with your feet set shoulder width apart. Lie backward on the bench. Lift the weights to a position directly above the shoulder joint. Rotate the wrists so the palms are facing inward toward each other throughout the movement. Bend your arms about 10 degrees. Keep them … Read More
Dumbbell Presses With a Stability Ball
The stability ball is a great addition to your workout because as you perform your strengthening exercises the trunk musculature is simultaneously working to balance and stabilize the body. Exercising with a stability ball also demands concentration, which is important when playing a game requiring mental focus, such as golf. To begin this exercise lie flat with your back on … Read More
Dumbbell Decline Press
(Primary muscles: lower-outer pectorals, anterior-medial deltoids and triceps) Grasp two dumbbells and sit at the high end of a decline bench with your lower legs wedged beneath the restraint bars. Rest the dumbbells on the ends of your knees. Lie back on the angled surface of the bench, simultaneously bringing the weights to a position at straight arms\’ length. Rotate … Read More
Dips
Grasp the bars so the palms are facing each other. Jump up to support yourself at straight arms length above the bars, your torso hanging down from your shoulders. Bend your legs at 90-degree angles, cross your ankles, place your chin on your chest, and angle your torso forward, hips to the rear. Keeping your torso at an incline, slowly … Read More
Decline Dumbbell Flyes
(Primary muscles: lower-outer pectorals) Grasp two moderately light dumbbells and sit at the end of the decline bench. Hook your feet under the restraint bar at the foot of the bench and lie back on the decline bench, while simultaneously bringing the weights to a position supported at straight arms\’ length directly above the shoulders. Rotate the wrists so the … Read More
Cable Crossovers
(Primary muscles: lower, outer, and inner pectorals plus the anterior deltoids) Grasp the two loop handles. Stand midway between the two pulleys and set your feet about shoulder width apart. Bend slightly forward at the waist and maintain this torso angle throughout your set. Your arms should be extended upward directly toward the pulleys. Rotate the wrists so the palms … Read More
Bent Arm Dumbbell Pullover
(Primary muscles: pectorals, serratus anterior, and latissimus dorsi) Place dumbbell on end of flat exercise bench. Lie across the bench with only the upper back and shoulders in contact with it. Your feet should be set at shoulder width apart. Reach to the side and place the palms of your hands against the underside of the upper set of the … Read More
Barbell Incline Press
(Primary muscles: upper pectoral muscles, anterior deltoids and triceps) Set the incline bench at an angle range between 15 and 65 degrees. Lie back on the bench and reach up and take an overgrip on the barbell with your hands set 3-6 inches wider than your shoulders on each side. Lift the weight off of the rack and slowly bend … Read More
Barbell Decline Press
(Primary muscles: lower-outer pectorals, anterior-medial deltoids and triceps) Rest a barbell on the support rack of the decline bench. Hook your feet under the restraint bar at the foot of the bench and lie back on the decline bench. Reach up and take an overgrip on the barbell with your hands set 3-6 inches wider than your shoulders on each … Read More
Barbell Bench Press
(Primary muscles: lower and upper pectorals, anterior deltoids and triceps) Lie on the bench with your shoulders 3-5 inches in front of the uprights. Place your feet flat on the floor on each side of the bench to balance your body on the bench during your set. Take an overgrip on the barbell with your hands set approximately 3-5 inches … Read More
Walking Lunges
Stand facing a room approximately 20-50 feet long. Step forward with your right leg and slowly lower your body until your rear knee is about 2 inches above the floor. Remember to keep your right knee directly over your right foot while keeping your back straight and shoulders upright. Step forward with your left leg and repeat the above. Continue … Read More
Tibialis Raises
(isolates stress on the tibialis anterior muscle in the front of your shin) Sit at the end of a flat exercise bench with your feet flat on the floor and close to each other. Raise your toes from the floor by flexing your feet upward as high as possible. Hold this peak-contracted position for a slow count of two, then … Read More
Stiff Legged Dead Lift
(places direct stress on the hamstrings, gluteus and spinal erectors) Stand upright with your feet fairly close together, your toes pointed directly forward and a shoulder-width over-grip on the bar. Keep both your arms and legs straight, but not locked, throughout the movement. Keeping your back straight, slowly bend forward at the waist and lower the barbell down. Reverse the … Read More