(Primary muscles: posterior deltoids) Attach loop handles to the ends of two cables running through the floor pulleys about 8-10 feet apart. Cross your arms and reach across your body to grasp the right handle with your left hand and the left handle with your right hand. Set your feet shoulder width apart and bend forward at the waist until … Read More
Barbell Upright Row
(Primary muscles: trapezius and anterior and medial heads of the deltoid) Take a narrow over-grip (with approximately 4-6 inches between your index fingers) on the barbell handle. Stand straight with your feet shoulder width apart and the barbell resting against your upper thighs. Keeping the barbell close to your body and without shrugging your shoulders, slowly pull the barbell upward … Read More
Barbell Shrugs
(Primary muscles: upper traps) Take a shoulder-width over-grip on a barbell. Stand upright with your arms straight and the barbell resting across the upper thighs. Use your trapezius strength to shrug your shoulders upward and backward as far as possible. Hold and then lower back to the starting point. Note: This can also be performed with dumbbells. Shaun Karp is … Read More
Using the Pec Dec Machine
(Primary muscles: inner and outer pectorals) Adjust the seat pad so your arms align roughly with your shoulders after you reach out and grasp the two handles. Plant your feet shoulder width apart. Keeping your elbows only slightly bent throughout, pull the handles together in an arc, slowly and under control. Hold for a second or two, squeezing your pectorals. … Read More
Incline Dumbbell Press
(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