UPPER BODY EXERCISES

BARBELL BENCH PRESS:

Lie on your back, feet on the ground. Your hand placement should be a little wider then shoulder width. Grasp the barbell at arm's length above you UPPER CHEST AREA. Slowly lower the barbell to the middle of your chest. Pause slightly, then press up to the starting position. Do not lock your arms. Do not bounce bar on the chest. Always have a spotter for safety purposes. Can do in power rack. When you are lowering the bar, inhale and exhale as you lift the bar up.

CHEST PRESS MACHINE/PLATE LOADED:

Place your hands on side of handles (middle of the chest area). The seat height might have to be adjusted according to height of person. Grasp the handles and push out to where there is a slight bend in the elbow. Pause; don't LOCK OUT. Lower the weight to starting position. Exhale as you are pushing out and inhale when you're lowering the weight.

DUMBBELL BENCH PRESS:

Grasp a dumbbell in each hand. Lie on bench. Have dumbbells outside of chest (middle of chest area). Palms should be facing you. Slowly push the dumbbells up until your arms are almost fully extended. Pause; lower the dumbbells down to starting position. Exhale as you push up and inhale as you are lowering the dumbbells. Spotter is recommended.

BARBELL INCLINE BENCH PRESS:

This exercise is done the same way as the barbell bench press, but instead done on an incline bench (usually between 30 to 45 degrees). Grasp the barbell to arm's length. Slowly lower the bar toward your upper chest area. Pause; Press up to starting position. Always have a spotter for safety purposes. Inhale has you are lowering bar and exhale as you are pressing up.

DUMBBELL INCLINE BENCH PRESS:

This exercise is done the same way as the dumbbell bench press, but instead done on an incline bench (usually between 35 to 45 degrees). Grasp a dumbbell in each hand. Have dumbbells outside of chest (upper chest area). Palms should be facing you. Press dumbbells upward (toward chin area, don't hit chin) until arms are almost fully extended. Pause. Lower dumbbells to starting position. Exhale as you press up and inhale when your lowering dumbbells. Spotter is recommended.

INCLINE BENCH PRESS MACHINE/PLATE LOADED:

This exercise is done the same way as the chest press. Again, you will have to check for seat height so you are in the correct position. Grasp the handles (middle of chest) and push out to where there is a slight bend in the elbows (don't lock your elbows in the extended position). Pause. Lower the weight to starting position. Exhale as you press out and inhale when you are lowering the weight.

PUSH UP:

Lie on your chest, hands to the side of you, legs slightly apart, and back straight. Push your body up with your hands and toes (hands should be wider then shoulders). Push up until your arms are almost fully extended. Pause. Then lower yourself down, touching your chest. Exhale while pushing up and inhale while lowering yourself. * If you cannot do a push up, you can modify this to a knee push up. Knee push up is done the same way, but instead, you are on your knees: Bend your knees, hands to your side, feet together and lower yourself down toward your chest. Push up until your arms are almost fully extended. Pause. Then lower yourself down, touching your chest. *While you are pushing up, make sure you are pushing STRAIGHT up, not pushing backwards.

BAR DIP:

Place your hands on grip bar (palms facing you). You will start with your arms in a fully extended position. Slowly lower yourself down until your elbows are at right angles. Pause. Then push up to starting position (don't lock out). Inhale as you are lowering yourself and exhale as you are pushing up. *DO NOT go below 90 degrees. Can cause serious injury.

DUMBELL CHEST FLY:

Grasp a dumbbell in each hand and lie on your back on bench, feet to the side. Hold the dumbbells (palms facing in). Start with dumbbells at arm's length over the chest area, arms slightly bent. Slowly lower the dumbbells until you can see the dumbbells out of the side of your eyes (arms are parallel to floor) keeping elbows slightly bent. Pause. Lift the dumbbells back to the starting position. Inhale during the lowering phase and exhale when bringing dumbbells up.

PECK DECK:

This is done on a machine/plate loaded. It can also be done manually (need partner). Check seat height for correct position or chest area when lying on back. Have forearms on pads, hands up. Spread apart arms so that you can see the pads of machine. Bring together both pads so that they touch. Pause. Bring arms back to starting position. Inhale while bringing arms together and exhale when bringing arms back.

CHIN UP:

Place your hands above bar (shoulder width apart) palms facing you. Grip bar with arms fully extended. Pull yourself up until your chin is above the bar. Pause. Lower yourself to starting position. Do not swing or jerk yourself up. Exhale as you are going up and inhale as you are lowering yourself.

PULL UP:

Done the same way as a chin up except for hand placement. Grip bar with arms fully extended. Palms are facing opposite direction (away from body). Pull yourself up until chin is above the bar. Pause. Lower yourself to starting position. Exhale as you are going up and inhale as you are lowering yourself.

SEATED ROW:

Sit down on seat with chest on pad. Grasp the handles at shoulder level. Feet on the floor with head looking straight ahead and sitting up tall. Pull the handles back toward the side of your chest; keep your chest on the pad. Pause when you have reached the side of your chest. Return back to starting position. Exhale while pulling back handles and inhale as you are returning to starting position. *Must check for seat height for correct position.

SEATED CABLE ROW:

Sit down on pad, place feet shoulder width apart with legs bent slightly. Grasp handles with arms fully extended have knees slightly bent. Pull toward your midsection sitting in an upright position. Let handles touch midsection. Pause. Lower back to starting position. Exhale while pulling back and inhale while lowering weight. *Do not lean with back while pulling handles back. Do not lock legs out.

DUMBELL ONE ARM ROW:

Grasp a dumbbell in one hand (palm facing side of body). The opposite knee and leg will be on a bench. Bend over at the waist making sure your back is flat to the floor. Pull dumbbell upward towards the side of your chest, making sure you don't raise your shoulders. Keep your opposite arm and knee on bench for support. Pause when you get to your side. Lower weight to fully extended arm. Exhale while pulling upwards and inhale while lowering dumbbell.

FRONT PULLDOWN:

Grip the bar with an overhand grip (palms facing away from you). Sit down on seat. With arms shoulder width apart, arms fully extended pull bar down in front of you below chin and pause. Return bar back slowly to starting position. Exhale while pulling bar down and inhale as you bring bar back to starting position.

REVERSE GRIP PULLDOWN:

Grip the bar with underhand grip (palms facing you). Sit down on the seat with your knees under pads. With arms shoulder width apart, arms fully extended pull bar down in front of you below chin and pause. Return bar back slowly to starting position. Exhale while pulling bar down and inhale as you bring bar back to starting position.

BARBELL OVERHEAD PRESS:

Sit down on seat, back against pad. Have hands shoulder width apart. Grasp bar so that your hands are not below shoulders (have them slightly higher). Should have spotter for this exercise. Press up bar to almost full extension. Lower bar in FRONT of your body until you reach the top of your chest area. Pause. Press bar up to starting position. Exhale while pressing bar up and inhale while lowering bar. *This exercise can be done standing up also.

OVERHEAD PRESS MACHINE:

Sit down on seat, back against pad. The seat height will vary according to arm length and height of person. Place hands on bar and press up to almost a full extension (do not lock elbows). Pause, Lower bar back to starting position. Exhale while pressing up and inhale while lowering bar.

OVERHEAD DUMBBELL PRESS:

Sit down on seat, back against pad. Grasp dumbbells so your palms are facing you. Bring dumbbells up to your shoulders and press up to almost a full extension. Have your palms facing in. Pause at the top, then lower dumbbells back to starting position. Exhale while pressing up and inhale while lowering dumbbells.

BARBELL SHRUG:

Standing straight, hold barbell with an overhand grip, feet shoulder width apart. Arms fully extended, slowly raise your shoulders to your ears as high as possible. Pause. Lower the weight back to the starting position.

DUMBBELL SHRUG:

Grasp a dumbbell in each hand, and stand straight with your arms extended at your sides, palms facing your outer thighs. Your arms should be fully extended, and your feet should be shoulder width apart. Slowly bring both shoulders to your ears as high as possible. Pause. Lower both dumbbells to the starting position.

DUMBBELL LATERAL RAISE:

Grasp a dumbbell in each hand. Have dumbbells resting by your side (palms facing your outer thighs), arms fully extended. Raise dumbbells up and to the side keeping your arms slightly bent (thumbs up). When you reach shoulder height you will pause. Lower dumbbells back to your side. Exhale while bringing dumbbells up and inhale while lowering them. *This exercise can also be done sitting down.

SIDE LATERAL/MACHINE:

Sit down on seat, back against pad. Line your shoulders so that they are in line with the axis of rotation. Place your arms against the pads and your hands on the handles. Do not grip handles (keep hands open). Push up with your arms keeping your wrists straight. When your arms are parallel to the floor, pause. Slowly lower the pads to starting position. Exhale while you are pushing up and inhale on the way down. *Seat height will vary according to height

DUMBBELL FRONT LATERAL RAISE:

Standing up, stager your feet. Grasp dumbbells in each hand (palms facing your outer side). Arms fully extended, raise your arms in front of you until they are shoulder height. Pause. Lower dumbbells back to starting position. Exhale while you are lifting dumbbells up and inhale while lowering dumbbells.

DUMBBELL SHOULDER EXTERNAL ROTATION:

Sitting down on a bench. Grasp a dumbbell and place in a 90 degree angle across your chest. You want to move the dumbbell out and away from your body, not letting the elbow move away from your body. Pause, when your arm is straight out. Return to starting position. Exhale while moving dumbbell away and inhale when bringing dumbbell back to body. *This can also be done lying down on a mat.

DUMBBELL SHOULDER INTERNAL ROTATION:

Sitting down on a bench. Grasp a dumbbell with one hand, and maintain the elbow in a 90-degree angle. Slowly push dumbbell out to 160 degrees, keeping elbow tight to body. Pause. Return to starting position. Inhale as you push the weight out and exhale as you bring the weight in.

MID-SECTION EXERCISES

SIT UPS:

Lie on your back (on mat) having knees bent. Have your hands in back of your neck and elbows forward. Tuck your chin to your Adam's apple; raise your torso and chest toward your knees. Pause when your elbows touch your thighs. Slowly lower yourself back to starting position. You just want to touch your shoulder blades on mat. Exhale as you are curling up and inhale as you are lowering your body back to starting position.

CRUNCHES:

Lie on your back (on mat) with knees bent. Have your arms crossing body and chin tucked to your Adam's apple. Slowly curl your torso up. Stop midway and hold. Slowly lower yourself back to starting position. You just want to touch your shoulder blades on mat. Exhale as you are curling up and inhale as you are lowering your body back to starting position.

OBLIQUE CRUNCHES:

Lie on your back (on mat) place your right foot flat on the ground and put your left foot across your right knee. Place your right hand behind your head, your left arm at your side and your shoulders on the floor. Slowly come up having your right elbow touch your left knee. Pause; slowly lower yourself back down to starting position. Exhale as your coming up and inhale while your lowering yourself. *Switch and do the other side the same way.

BICYCLE:

Lie on your back (on mat). Flex your left hip and knee to 90 degrees and your right leg straight. Your shoulders will be slightly off the floor and place your hands behind your head. Extend your left knee while simultaneously driving the right knee in the opposite direction toward your shoulder. Touch your right knee with your left elbow. Immediately repeat with the opposite side.

PELVIC TILT:

Lie on your back on floor with your knees bent and feet on the floor. Put your hands behind your head or by your side. Slowly press your lower back against the floor by tightening your abdominals. Pause. Return to the starting position. Exhale as you press your lower back into the floor and inhale as you return to the starting position.

KNEE UP:

Reach up on a chin up bar, grasp bar with an overhand grip (shoulder width apart), legs extended. Slowly pull the knees up to the chest, get as high as possible. Pause up top, then lower back to starting position (legs extended). *Watch that you don't swing the knees up.

BACK EXTENSION:

This piece of equipment may vary according to manufacturer. Lie in a face down position with your hips resting on pad and your feet secured under the rear pads. Your hips should be at the far edge of the pad. Hang your body over the pad, keeping your legs fully extended. Cross your arms across your chest. Slowly raise your head and shoulders until you upper body is in line with your lower body. Pause. Slowly return to the starting position. Inhale as you lower your body and exhale as you lift up. *Avoid going up to high (hyperextending).

PRONE BACK EXERCISE:

Lie face down on the floor with a pillow or towel under your hips and abdomen. Extend both arms in front of your head. Slowly lift your right leg (keeping it fully extended and pointing toe out) and left arm (keeping it fully extended pointing hand out) until they are a few inches off the ground. Pause. Return to the starting position. Now do your left leg and right arm. Exhale as you lift up and inhale as you lower your arm and leg. *Also known as the swim.

LOWER HALF EXERCISES

LEG PRESS MACHINE/PLATE LOADED:

This piece of equipment may vary according to manufacturer. Adjust the seat height so that your knees are at 90 degrees. Sit down with your back against pad. Place your feet on the footpad (shoulder width apart) toes in line with your knees. Grip the handles to keep your buttocks on the seat throughout the exercise. Slowly press out with your feet until almost full extension (do not lock your knees). Pause. Return back to starting position to almost where the weights touch the stack. Exhale pressing out and inhale bringing weight back.

BARBELL SQUAT:

Grasp the barbell with an overhand grip while it's on the rack. Your hands should be wider than shoulder width apart and the barbell should rest on your shoulders and upper trapezius muscle, not on the neck. Lift the bar off the rack. Keep your back straight, eyes looking forward, and feet shoulder width apart. Slowly bend your knees and hips until your thighs are parallel to the floor. Keep your heels in contact with the floor. Pause. Return to starting position by straightening your knees and hips. When you have completed the desired number of repetitions, walk the barbell back to the rack. Inhale during the lowering phase and exhale during the lifting phase. *Should have spotter stand directly behind the lifter during this exercise.

DUMBBELL SQUAT:

Grasp a dumbbell in each hand, and stand straight up with feet shoulder width apart. Hold the dumbbells so that your arms are fully extended at the sides of your body. Slowly bend your knees and hips until your thighs are parallel to the floor. Keep your back flat, head up, and your eyes straight ahead. Pause. Return to starting position. Inhale during the lowering phase and exhale while bringing the dumbbells up. *Make sure your head is up and chest is out. Watch leaning forward.

BARBELL LUNGE:

Grasp the barbell with an overhand grip while it is on the rack. Your hands should be shoulder width apart, and the barbell should rest on your shoulders and upper trapezius muscle, not on the neck. Lift barbell off rack and walk the barbell out of rack. Stand erect with feet about shoulder width apart. Take a long step forward with your right leg; bend the knee of the right leg and lower your body. The thigh of the right leg should be parallel to the floor, and the right knee should be over the ankle of the right foot. Bend the left knee slightly. Pause. Return to starting position by pushing off the floor with the right leg. Repeat with opposite leg. Inhale during the forward phase and exhale during the return phase.

DUMBBELL LUNGE:

Grasp a dumbbell in each hand. Stand erect with feet about shoulder width apart, and hold the dumbbells so they hang straight down at the sides of your body. Looking straight ahead. Take a long step forward with your right leg; bend the knee of the right and lower your body. The thigh of the right leg should be parallel to the floor, and the right knee should be over the ankle of the right foot. Bend the left knee slightly. Pause. Return to starting position by pushing off the floor with the right leg. Take one or two steps backward to the starting position. Repeat with opposite leg. Inhale during the forward phase and exhale during the return phase.

DUMBBELL STEP UPS:

Grasp a dumbbell in each hand, and stand erect with feet about shoulder width apart. Hold the dumbbells so they hang straight down at the sides of your body. Look straight ahead. Begin with your right leg, and step onto a bench that is about knee height. Lift your body with your right leg. Bring the knee of your left up. Slowly lower your body by stepping back down to the starting position. Repeat with opposite leg. Exhale during the upward phase and inhale during the downward phase.

LEG EXTENSION MACHINE:

This piece of equipment may vary according to manufacturer. Make sure you adjust the back pad so your knees are in line with the machine's axis of rotation. Position shins behind roller pad. Sit erect with your knees bent about 90 degrees and your back firmly against the pad. Grip both handles to keep your buttocks on the seat. Lift the roller pad upward until you fully extend your knees, keeping toes up. Pause. Slowly return back to starting position (to where the weights almost touch the stack) by slowly bending your knees. Exhale while lifting up the weight and inhale while lowering the weight.

LEG EXTENSION PLATE LOADED:

Make sure you adjust the back pad so your knees are in line with the machine's axis of rotation. Make sure both sides have the same weights on. Sit erect with your knees bent about 90 degrees and your back firmly against pad. Grip both handles to keep your buttocks on the seat. Lift both legs upward until you fully extend your knees, keeping toes up. Pause; slowly return back to starting position. Exhale while lifting up the weight and inhale while lowering the weight. *Must be able to control (balance) both sides while driving up weight and lowering weight. Can also be done with one leg at a time.

LEG CURL MACHINE/SEATED:

This piece of equipment may vary according to manufacturer. Adjust the seat so your knees are in line with the machine's axis of rotation. Position your shins between the roller pads. Sit erect with your knees straight and your back firmly against the pad. Grip both handles, pull the roller pads downward until your knees are bent about 90 degrees. Pause. Return to the starting position by slowly straightening your knees. Exhale during the lifting movement and inhale during the lowering movement.

LYING LEG CURL:

Lie on your chest, heels under the rollers having your knees almost at the end of the pad. Legs are almost fully extended. Grip the handles. With your heels, bring both roller pads up to your buttocks. Pause. Slowly lower roller pads back to starting position. Exhale during the lifting movement and inhale during the lowering movement.

SEATED CALF RAISE:

Sit down on seat, thighs under pad (will have to adjust according to height). Toes on lower portion of platform with heels extending off. Grasp handles or place hands on lever pad. Lift lever pad by pushing heels up. Release support lever. Lower your heels by bending ankles until calves are stretched. Pause. Raise heels by extending ankles as high as possible. Slowly lower the weight back to starting positioin.

STANDING CALF RAISE:

Place shoulders under pads, hands over pads. Stand erect with your feet about shoulder width apart. Keep your upper body and knees straight. Slowly raise up on your toes as high as possible. Pause. Then return to starting position (heels near the floor) to provide a proper stretch. Exhale as you lift up and inhale as you lower the weight.

HIP ADDUCTION MACHINE:

Sit on the machine with your shoulders and back against the pad. Place your legs on the rungs of the machine with your ankles on the supports, thighs inside of pads. Slowly pull your legs apart as far as possible, keeping toes up. Pause. Return to starting position. Exhale as you pull your legs apart and inhale as you bring your legs together.

HIP ABDUCTION MACHINE:

Sit on the machine with your shoulders and back against the pad. Place your legs on the rungs of the machine with your ankles on the supports, thighs outside of pads. Adjust the movement lever to its appropriate starting position. Grasp the handles. Slowly squeeze your legs together as far as possible, keeping toes up. Pause. Return to starting position. Exhale as you squeeze your legs together and inhale as you bring your legs apart.

ARM EXERCISES

TRICEP PRESSDOWN:

Stand in front of the lat bar with your body straight and your knees slightly bent. Grasp the bar with both hands in and overhand grip (palms facing the floor), with your hands shoulder width apart. Begin with the bar about shoulder level and your upper arms against your sides. Slowly press your forearms downward until you fully extend your arms. Pause. Slowly return to the starting position. Exhale while pressing down and inhale while bringing the weight back up.

TRICEP EXTENSION MACHINE:

Adjust the seat so both elbows are in line with the machine's axis of rotation. Sit with your back against the pad, torso straight and feet on the floor. Place the sides of your hands against the hand pads, and allow the pads to move close to your face. Slowly push both hand pads downward until you fully extend your arms. Then return to the starting position, beginning the movement before the weight touches the stack. Exhale during the pushing movement and inhale during the return movement.

DUMBBELL TRICEP KICKBACK:

Grasp a dumbbell in the right hand with the palm facing the side of the body, and place the left hand and left knee on the bench. Bend over at the waist so the upper body and lower body are parallel (flat) to the floor. Bend the right elbow to 90 degrees so the right forearm is perpendicular to the floor. Support the body on the bench, and keep the back flat from the shoulders to the hips. Exhale during the lifting phase and inhale during the lowering phase.

DUMBBELL TRICEP OVERHAND EXTENSION:

Grasp a dumbbell in one hand and extend your arm overhead. Keep your torso erect and your eyes facing forward. Your upper arm remains perpendicular to the floor during this exercise have your other hand on your hip. Slowly bend your elbow and lower the dumbbell behind your head. Pause. Return to starting position. Inhale during the lowering phase and exhale during the lifting phase.

BARBELL CURLS:

Grasp the barbell with an underhand grip (palms facing up) about shoulder width apart. Standing straight up, feet shoulder width apart. Lift the barbell off the rack with your arms in a full extension. Slowly curl barbell upward toward your shoulders, keeping your elbows to the side of your body. Pause when arms are at a flexed position. Slowly lower bar back to starting position. Exhale while lifting the bar up and inhale while lowering the bar down.

BICEP CURLS MACHINE:

This machine may vary according to manufacturer. Adjust he seat so both elbows are in line with the machine's axis of rotation. Sit with your chest against pad, torso erect, and feet on the floor. Grasp the handles with an underhand grip, elbows slightly bent. Slowly curl the handles upward until you fully flex your arms. Pause. Return to the starting position, beginning the movement before the weight touches the stack. Exhale during the curling movement and inhale during the lowering movement.

DUMBBELL CURLS:

Grasp a dumbbell in each hand, sit down on a bench. Have your arms extended at your sides and palms facing forward. Fully extend you arms, and place your feet on the ground. Slowly curl both dumbbells upward toward your shoulders until your arms are at a flexed position. Paus. Lower both dumbbells to the starting position. Exhale during the lifting phase and inhale during the lowering phase. *Exercise can also be done standing up.

BARBELL WRIST CURL:

Kneel down on the floor with your forearms resting on a bench. Have a Spotter give you the barbell with your palms facing up so the wrists just hang over the bench. Slowly flex the fingers and the wrists as high as possible while keeping the forearms flat on the bench. Pause. Return to starting position.

DUMBBELL WRIST CURL:

Kneel down on the floor with your forearms resting on the bench. Grasp a dumbbell in each hand in a palms up position so the wrists just hang over the bench. Slowly flex the fingers and the wrists as high as possible while keeping the forearms flat on the bench. Pause. Return to starting position.

WRIST ROLLER:

Grasp the handle of the wrist roller with your palms facing downward. Stand erect with your elbows bent slightly. Roll up the string on the bar until the weight reaches the uppermost part. Then slowly unroll the string. *Do not raise your arms higher than your shoulders.

DUMBBELL WRIST EXTENSION:

Kneel down on the floor with the forearms resting on a bench. Grasp a dumbbell in each hand in a palms down position, and place the palm side of the forearms on the bench so the wrists just hang over the bench. Slowly lift the fingers and the wrists as high as possible while keeping the forearms flat on the bench. Pause. Return to starting position.

BARBELL REVERSE CURL:

Grasp the barbell with your palms facing down about shoulder width apart. Standing straight up, feet shoulder width apart. Lift the barbell off the rack with you arms fully extended. Slowly curl bar up to your shoulders, keeping elbows to your side of your body. Pause when bar has touched your chest. Slowly lower bar back to staring position. Exhale while lifting the bar up and inhale while lowering the bar.

REFERENCES:
Faigenbaum, A., Westcott, W., (2000) Strength & Power For Young Athletes, Human Kinetics