Chest/Bench Press
Lie on a ball, bench or floor with abs contracted. Begin with weights straight up over chest, elbows slightly bent. Bend the elbows and lower arms until the elbows are just below shoulder level (arms should look like a goal post). Contract the chest and push arms up, but don't allow weights to touch at the top.
Lie on a ball, bench or floor with abs contracted. Begin with weights straight up over chest, elbows slightly bent. Bend the elbows and lower arms until the elbows are just below shoulder level (arms should look like a goal post). Contract the chest and push arms up, but don't allow weights to touch at the top.
This basic upper body workout includes exercises for the chest, back, shoulders and arms.
•Beginners: Perform 1 sets of 12 to 16 repetitions or start with this Beginner Total Body Workout.
•Int/Adv: Perform 1-3 sets of 10-14 reps using enough weight that you can ONLY complete the desired number of reps.
•Rest at least 48 hours between your exercise sessions to allow your muscles to recover.
•Warm up for at least 5 to 10 minutes before starting your weight training workout
•See your doctor if you have any medical conditions and modify the exercises as needed to fit your fitness level.
