Instructions Information Related exercises Lie on a flat bench inside of a smith machine and grab the bar with your hands over shoulder-width apart (Overhand Grip). 2.Raise the bar and hold it over your shoulders with your arms fully extended. 3. Slowly lower the bar towards your chest by bending your elbows while keeping […]
Instructions Information Related exercises Lie on an incline bench (30° to 45°) inside of a smith machine and grab the bar with your hands over shoulder-width apart (Overhand Grip). 2. Raise the bar and hold it over your shoulders with your arms fully extended. 3. Slowly lower the bar towards your chest by bending
Instructions Information Related exercises Grab a dumbbell with one hand and lean to the side while holding yourself with your other hand. 2. Raise the dumbbell up to shoulder height by flexing your pec and anterior deltoid. 3. Hold the contraction for a moment and slowly lower the dumbbell back to the starting position.
Instructions Information Related exercises Stand upright, grab a heavy dumbbell and try to raise it up towards your opposite shoulder by flexing your pecs with your arm slightly bent. 2. Once you can’t raise the dumbbell any higher, hold the contraction in your chest and slowly go back to the starting position. 3. Once
Instructions Information Related exercises Anchor a barbell to a corner and if required load it with a desirable weight. 2. Stand on one side of the bar, grab it from the edge and raise it while keeping a slight bent in your elbow. 3. Hold the contraction for a moment at the top and
Instructions Information Related exercises Position your upper back on a flat bench and squeeze your shoulder blades together. 2. Hold the dumbbell with your palms so that it is over your shoulders and fully extend your elbows. 3. Slowly lower the dumbbell and fully stretch your pecs while keeping your elbows fully extended.
Instructions Information Related exercises Lie on the ground while squeezing your shoulder blades together. 2. Hold a pair of dumbbells over your shoulders with your palms facing each other and your elbows slightly bent. 3. Lower the dumbbells laterally in a wide arc to your sides without changing the angle of your elbows.
Instructions Information Related exercises Sit upright on the ground and place a pair of dumbbells on your legs. Throw them up using your legs and lie on the ground while holding the dumbbells over your shoulders. 2. Bend your knees, push your heels to the ground and flex your abs to stay still. 3.
Instructions Information Related exercises Lie on the ground and grab a barbell with your hands over shoulder-width apart (Overhand Grip). 2. Raise the barbell and hold it over your shoulders with your arms fully extended. 3. Slowly lower the barbell towards your nipples by bending your elbows while keeping them at a 45 degree
Instructions Information Related exercises Set the cables as high as possible and stand in the center of the machine with a staggered stance. 2. Take one step forward, grab both handles with your arms laterally extended at shoulder height and bend your elbows so your forearms are In line with the cables (palms facing down).
