Shoulders, Arms and Chest
The following exercises target the muscles of your shoulders and arms. Many are compound movements that work more than one muscle at a time, which means you get more bang for your buck. All you need are some dumbbells, a chair and some paper plates. If you're ready to get started, scroll down for your upper body workout.
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Pushup Plus Lie
facedown on the floor with hands next to shoulders, paper plates under
each hand. On your knees or toes, straighten elbows and push torso
up, abs tight, body in a straight line (do not lock elbows). At the top of the movement, squeeze the chest and slide
both hands in (on the paper plates) until they're next to each other and
directly under your chest. Slide them back out, and lower into
pushup (elbows at 90 degrees). Repeat for 2-3 sets of
8-12 reps.
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For
Beginners: Do 1 set of 8-12 repetitions of each exercise with light weight. For Intermediates: Do
2 sets of 8-12 reps using enough weight so that you can ONLY
complete the desired number of reps.
For Advanced: Do 3 or more sets of 8-12
repetitions, using enough weight so that you can ONLY
complete the desired number of reps.
If you're trying to build large muscles, make sure
you:
•Eat more calories than you burn
•Do 6-8 reps of each
exercise using heavy weights, rest at least 1
min. between sets
•Use a spotter for safety
•Rest for 3 or
more days between workouts
•Split your workouts to incorporate more exercises
Always...
•Warm up with 5-10 minutes of cardio and stretching
•Cool down with a long stretch
•Drink plenty of water
•Do this workout in addition to a
lower body workout and regular cardio exercise for best results.
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Rear Delt Row with Bands
In split stance, loop resistance band around a STURDY object.
Facing the object, hold handles in each hand, arms straight out in front
of you with palms facing each other. Keeping elbows slightly bent,
squeeze shoulder blades and pull arms back to shoulder level (in a
'cross' position). Keep abs are in tight to support your
spine. Repeat for 12-16 reps, 2-3 sets.
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Front - Side Raises
Stand with feet hip-width apart, abs in and torso upright with medium
weights resting in front of thighs (palms face the thighs).
Begin by lifting the arms up to shoulder level (elbows slightly bent)
and lower (front raise). Immediately lift arms straight out to the
sides to shoulder level (side raise). Alternate front and side
raises for 2-3 sets of 8-12 reps.
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Overhead Press with Twist
Stand or sit, holding weights
with palms facing in directly in front of the shoulders, elbows bent (as
in a bicep curl). Straighten elbows and lift weights overhead,
twisting the hands until palms face out. Lower arms, twisting
palms to face in again. Repeat for 12-16 reps, 2-3 sets.
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Bicep Curl with Anterior Raise
Stand with feet planted, torso straight and abs in and hold
weights in front of thighs, palms facing out. Bend elbow, bringing
weights towards the shoulders in a curl. Then straighten the arms
until elbows are at 90 degrees, arms parallel. Straighten arms and
slowly arms back to starting position. Repeat
8-12 times, switch legs for 2-3 sets.
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Tricep Dips
Begin sitting on a step or chair with hands next to thighs.
Balance on your arms, moving backside in front of the step with legs
straight (harder) or bent (easier). Bend the elbows and lower body
a few inches, keeping the shoulders down and the elbows parallel to one
another and at 90 degrees. Push back up to starting
position. Repeat for 2-3 sets of
8-12 repetitions.
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