- Sit down on bench having adjusted the seat so it’s one position angled back from being vertical.
- With palms facing forward and elbows just below parallel press dumbbells above your head, bring dumbbells together at the top.
- Lower back to starting position with a controlled tempo and repeat.
- Grab handels in cable cross and pull backwards.
- Keep elbows slightly bent, relax in arms and shoulder and try to keep the rear part of the should do the job.
- Remember to go light and don’t start by doing to heavy weight, it’s better to do it light and strict and get the feeling right in the rear delt.
- Grip bar slightly inside shoulder width and place bar on upper chest.
- While squeezing glutes and core to ensure safety, press up and lock out arms, ensuring bar finishes midline over body.
- Slowly lower to starting position and repeat.
- Starting with dumbbells to the side of your torso dumbbells and with no more than a slight bend in your elbows raise dumbbells parallel to shoulders, leading with elbow.
- Once you have raise your upper arm so its parallel to the floor, slowly lowly back to starting position and repeat.
- Position bar on upper back – (Do NOT place on the back of the neck), with hands securing bar positioned outside shoulder width with an overhand grip on bar.
- Adopt a shoulder width stance.
- Keeping weight on your heels and with a straight back, squat down as if you are sitting back into a chair and lower hips to parallel to the floor.
- Ensure knees stay in line with toes, back is always straight and push THROUGH the ground with your heels to the stating position and repeat.
- Sit down on bench having adjusted the seat so it’s angled back one position from being vertical.
- With hands facing you at chin level and dumbbells together press up and simultaneously twist until palms are facing forwards (so thumbs will spin inwards as you press).
- Continue lifting the dumbbells until your arms are extended above you in straight arm position.
- Lower the dumbbells slowly in the opposite motion so you are back to the starting position of gripping the dumbbells at chin position with hands facing you and repeat.
- Grip bar outside shoulder width. Lift elbows up and to the side to nipple line (elbows should drive the motion) with no bounce or momentum coming from hips and knees.
- Keep the bar close to your body, and torso always should be straight.
- Lower in a controlled tempo and repeat. Need personal training or/and meal plans?
- Can be seated or standing). Starting with dumbbells to the side of your torso dumbbells and with no more than a slight bend in your elbows raise dumbbells parallel to shoulders, leading with elbow.
- Once you have raise your upper arm so its parallel to the floor, slowly lowly back to starting position and repeat.
- Make sure smith machine is set up in alignment with bench
- Sit slightly forward allowing the bar to travel behind your neck
- Bring the bar down slowly without losing connection in your shoulders
- Press high and repeat
- Remember this can be very unsafe so controlled tempo and not too heavy
- Grip the bar in front of you shoulder width apart
- With a strong back and good posture slightly rotate shoulders backward to engage trapezius muscles and eleviate tension on neck.
- Pull from your trapezius muscles and hold at peak contraction
- Lower to starting position then repeat
- Grab handles and lean back
- Inch your feet forward to as much as you comfortably can and let the TRX take your weight.
- Fully extend your arms then pull yourself up by pulling the handles outward finishing in the t position (This utilises your front delt)
- Repeat