ABS EXERCISES & WORKOUTS

Abs

We all want great abs! Abdominals have come to be the center piece of the physique, a real show piece. Both men and women have 'great abs' or '6-pack' on their goal lists. Nothing is more appealing than a healthy and fit body with a nicely trimmed waist. The important key for anybody to realize is that everyone has abdominals, they are simply covered in fat and need toning. Now, I must point out that you cannot spot reduce fat from your abdominal region; when you lose fat, it is lost equally throughout your entire body. However, you can encourage this fat loss process by exercising the abdominals regularly. It is essential to take into consideration that to have a complete abdominal development, you must train all the four areas of the abdominal region equally. The hardest area to see progress in are the lower abdominals, but this is only due to the fact that more fat is stored there than in the other areas.

Anatomy and Benefits

The abdomen, or abdominal region is actually composed of 6 muscle groups that are located and attached from the ribs to the pelvis region. These are referred to as the core region and are responsible for moving, flexing and supporting the trunk areas. Amongst the benefit of having a slim torso, having strong abdominal and core muscles reduces lower back pain an aches and increases stability to your torso.

Exercise Basics

The abdominals are a stubborn muscle to train; moreover, due to the quick build up of lactic acid (burning feeling) during the exercises, most people avoid training them. It will be noted that all areas of the abdominal area must be trained to achieve fully developed the abs. The upper abs, lower abs, and middle abs along with the obliques must all be trained with various exercises. You do not need to train all four areas every single abdominal training session; however do not favor one area to another unless it is and area which is under developed. The proper way to train abdominals is with slow repetitions along with a controlled, strict range of motion. A true set of abdominals should only be between 12 to 15 repetitions, unless you are advanced and perform up to 20. If you are past this repetition range of 20, you are not training your abdominals effectively.You will notice this with individuals performing abdominal exercises of repetitions ranging from 50 and above; secondary muscles are applied. Abdominals recover quickly, so they may be trained every other day, perhaps every day by advanced individuals. Breathing air in and blowing it out is very important to the contraction and stretching of the abdominals during the exercises. As you contract your abdominal muscles, you need to blow out your air and contract, then when you release and stretch out, you need to breath air in. Performing this correctly will lead to results!

OPEN THE NAME OF EACH EXERCISE

ABS EXERCISES
ABDOMINAL AIR BIKE ABDOMINAL BARBELL ROLLOUTS ABDOMINAL PENDULUM BARBELL SIDE BENDS BENCH JACK KNIFE CABLE CRUNCH CHAIR LEG RAISE DECLINE ABDOMINAL REACH DECLINE SIT UP DECLINE WEIGHTED TWIST DUMBBELL SIDE BENDS	FLOOR CRUNCH HANGING KNEE RAISE LOW WOOD CHOP LYING BENCH LEG RAISE LYING CABLE CRUNCH LYING CABLE KNEE RAISE LYING FLOOR LEG RAISE PLANK SEATED LEG TUCKS STANDING OBLIQUE CABLE CRUNCH TWISTING CABLE CRUNCH WEIGHTED CHAIR KNEE RAISE

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THE TOP 9 DUMBBELL EXERCISES FOR BUILDING MUSCLE MASS

There are few tools as effective as dumbbells for packing on slabs of muscle.

The key to gaining muscle mass is to emphasize training movements before muscles.  When you train with dumbbells you are not only creating a stimulus that produces muscle mass, but also creating functional strength because of the added need to stabilize the weight in multiple planes of movement.

So what are the best dumbbell exercises for mass? Here are my top nine of the best dumbbell movements for packing on muscle and developing usable strength.

1. CLEAN AND PRESS

There are few muscles that this movement doesn’t include.  You can perform it with one dumbbell or two based on your skill and strength levels. Perform them at the beginning of your workout with heavy weight after a proper warm up for 3-5 sets of 5-8 reps for a total of 25 or so reps to build a monstrous upper body. You can also perform them for higher reps as a finisher, but be warned, this is not for the faint of heart. Try performing 3 sets of 15-20 reps at the end of a workout. As a bonus you will get a little cardio workout too.

Perform it by starting with the dumbbells at your sides and then use your hips to generate some momentum (like you would with a cheat curl) and then clean the dumbbells up to your shoulders.  From the shoulders, ensure that your forearms are vertical and press the dumbbells overhead.

2. ARNOLD PRESS

When it comes to building massive shoulders, no one can argue with the Austrian Oak’s methods. The Arnold Press is great for building massive shoulders because it extends the range of motion of a conventional shoulder press. It also involves the posterior shoulder when you sweep the dumbbells from in front of your body out to the sides. Replace the traditional dumbbell press with the Arnold Press for at least four weeks to bring about new growth. Try alternating heavy days (3x6-8) with volume days (4x12-15).

To perform the Arnold press, start with the dumbbells in front of your shoulders with your palms facing your chest. Next, simultaneously sweep your elbows out to the sides while pressing the dumbbells overhead. Follow the same path on the way down.

3. ALTERNATING DB BENCH PRESS

In order to stimulate muscle hypertrophy it is necessary to increase the time under tension - the amount of time that a set lasts for an exercise. When you perform a Dumbbell Bench Press while alternating which arm is performing work you increase your time under tension and provide more of a stimulus for growth. As an added bonus you get a great core workout from having to resist trunk rotation while working one side at a time.

Place this exercise early in a workout while you are fresh. It is a skill intensive exercise and you need to be mindful while you are holding one dumbbell at lockout while the other is performing a repetition. Start with 3 sets of 8 to get a feel for how long a set is going to take you.

Perform this version of the bench press by starting with both dumbbells at lockout and then alternate which arm is performing a repetition and which one is at lockout.

4. SUMO DEADLIFT WITH DUMBELL

The sumo deadlift is a strength training exercise that works nearly every major muscle group in your body including buttocks, hamstrings, thighs and lower back. 

Its effectiveness to target multiple muscle groups at once got many fitness experts calling this exercise as the king of all exercises. 

How to Sumo Deadlift with Dumbbell:

1. Stand with your feet very wide, wider than shoulder width apart with a dumbbell in the middle of your feet. Make sure your toes point outwards. Bend at the hips to grab one end of a dumbbell with both hands, arms hanging in front of you.  
2. Tighten your abs and lift the dumbbell by straightening your legs and standing up straight. 
3. Keeping your chest and head up, lower your hips until the dumbbell passes through the knees. Make sure to keep your weight on the heels and bend through your hips and knees. 
4. Repeat to complete 10-12 repetitions for 2-3 sets.

5. REAR FOOT ELEVATED SPLIT SQUAT

Don’t think you can build great legs without a barbell? I beg to differ. The Rear Foot Elevated Split Squat (RFESS) allows for you to load your legs with unbelievably larger loads than if you were performing a traditional back squat (provided you have the grip strength to hold 100 plus pound dumbbells in each hand).

The RFESS takes advantage of what well known and respected strength coach Mike Boyle calls the Bilateral Deficit. The bilateral deficit states that you are stronger on one leg than on two. In fact, most individuals will be able to perform well over half of their 1RM back squat with one leg. So if my back squat is 300 lbs and I were to grab 75lb dumbbells in each hand (total of 150 lbs), I will be able to perform multiple reps on one leg when the load on one leg is technically the same as my 1RM back squat!

Take advantage of the bilateral deficit and train your legs one at a time with heavier loads than you would have used with a barbell. Start with 3 sets of 10 and go from there. 

To perform the rear foot elevated split squat grab a heavy set of dumbbells and place one of your legs back on a bench. Next, ensure that your front foot is in a position where your knee will not travel past your toes when you start to descend into the bottom of your squat.

Your rear knee may or may not touch the ground depending on how tall you are. On the way up drive through your heel and try to stay as upright as possible. I would also recommend placing an Ab-mat or foam pad on the ground where your rear knee touches to give you a little cushioning and to adjust your range of motion if you are shorter or using a taller bench.

6. THREE POINT BENT-OVER ROW

There is no exercise like the row for getting a thick, dense back. The 3 point row allows for you to train heavy with a dumbbell. This position takes the stress off your lower back because you are bracing the bench with your non-working arm to keep you back angle consistent throughout the set.

My favorite way to perform dumbbell rows is to run the rack after you have worked up to a heavy set of 5. Use straps if your grip is failing, but be sure that you are still paying attention to training your grip as it is often overlooked and can cause heartache later on in your strength training career.

Stand in a staggered stance - if you are working the right arm, the right foot should be back. Next brace your opposite hand on a bench and ensure that you have a solid and flat back. Start with the dumbbell on the floor and pull it to your pocket, not towards your armpit.

7. RENEGADE ROW

There are few exercises that will challenge your core and back like the Renegade Row. I walk away humbled every time I perform it. I like to perform these on back day after I have performed weighted chins or pull-ups. Do 2-3 sets of 8-10 reps after a heavy pulling exercise, preferably a vertical pull like lat-pulldowns, weighted chins, or weighted pull-ups.

To perform the movement you begin in a modified push up position with your feet spread more widely than a push up (about shoulder width apart) and your hands placed under your chest inside your shoulders. With a pair of dumbbells in your hands, maintain the front lean and rest position while you alternate which arm performs a row and which arm keeps you from falling on your face!

Keep your abs and glutes braced the entire time and don’t allow your butt to shoot up or sag too low and keep your hips level the entire set. The only part of your body that should be moving is the arm performing the row.

8. DUMBELL BICEP CURL

The dumbbell bicep curl uses both arms at the same time to build stronger arms.

Steps :

1.) Start off standing up straight with your feet shoulder-width apart, abs tight, knees slightly bent and a dumbbell in each hand holding in a palms up grip.

2.) While holding the dumbbells extend your arms at the side of your body, then slowly lift your arms up towards your chest until your forearms touch your biceps.

3.) Isolate the bicep and hold this position for a count.

4.) Return back to the starting position and repeat for as many reps and sets as desired.

Tips :

1.) Refrain from swinging your arms during this exercise.

9. STRAIGHT ARM SIT UP

To build a stand-out six pack, you need to build the rectus abdomis. In order to increase the muscle size on your abs, you need to train them like you would any other muscle: by using progressively heavier weights. If the muscle bellies on your abs are small then you must get your abs bigger by training them with weight. I like the straight arm sit up to load your abs and bring about growth. 3 sets of 15 with a weight that you can manage is perfect for ab development.

In the starting position (back on the ground with knees at 90 degrees with feet flat on the floor) press a heavy dumbbell towards the ceiling. Next, perform your sit up keeping your arms straight and making sure that the dumbbell is still pointing towards the ceiling. Slowly return to the starting position, always ensuring you are keeping the weight aimed at the ceiling with the arms locked out.

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HOW TO TRAIN YOUR CHEST/PECS FOR MAXIMUM GROWTH

The key to training each of your muscles is to understand their function and how they work. Your chest is no different. Here, we’ll go over your pectoral muscles, how to train them, and we’ll even dispel a few myths along the way.

Chest Anatomy:

The pectorals are your chest muscles. They begin at your sternum and connect to a tendon that attaches to the humeris bone in your upper arm. Each time your chest muscles contract, they essentially pull your upper arm bone forward and in front of you.

To get a feel for the full range of motion of your chest muscles, straighten your arms out to each side of you. Move your arms forward in front of you until your forearms cross. This represents the full and complete range of motion for your chest muscles.

We’ll just skip the rest of the anatomy lesson and get to what you really need to know. For your training, your pecs are essentially trained as a whole using exercises like the bench press, or you can use exercises that focus on your upper chest such as the incline bench press.

Aside from the upper chest exercises, there isn’t really as much specialization for the chest as one might think. Let’s take a look at the different chest specialization areas you might have heard of.

General Pecs: You will train your chest muscle group as a whole using the flat level bench. This includes the flat bench press, flat bench flyes, dumbbell bench press, etc. Dips will also train your pecs with somewhat less emphasis on the upper chest.

• Upper Chest: You train the upper portion of your chest using an incline bench. Exercises such as the incline bench press, incline flyes, and incline dumbbell bench press will all emphasize the upper chest.

• Lower Chest: The lower chest muscle is a myth. It’s simply not there. The decline bench press will work your chest from a different angle, yes. But there is no such thing as a lower chest muscle that is distinct or separate from other chest muscles.

• Inner/ Outer Chest Muscles: Again, there’s no such thing as focusing on your inner or outer chest muscles. Many people believe that flat bench flyes will work your outer chest while the peck deck flyes work your inner chest. This is more of an illusion that comes from the fact that each exercise places greater stress on your chest at different points in the range of motion.

The whole idea of working the inner/outer chest is flawed because it assumes that you can flex one end of a strand of muscle and not the other end. When you muscles contract, the whole entire muscle contracts, not just one end or the other. You cannot contract the bottom of your bicep without the entire bicep muscle getting shorter. It’s just not possible.

There are generally two main types of movements that work your chest muscles:

Pressing Movements: These include the bench press, incline bench press, and all of their variations and different angles. Dips are also included in the category. Pressing movements tend to directly involve the pecs, triceps, and deltoids in the movement. Secondary stabilizer muscles include your lats, posterior delts, and other back muscles.

Leverage Movements: This means chest flyes. Flyes can be done using dumbbells on a flat bench, using a peck deck machine, or using the crossover cables. Flyes are an isolation exercise. Do your pressing movements first in your workout, and add in flyes only when you’ve progressed to the point where you’re ready for more.

A training program that uses a flat bench pressing movement, an incline movement, and some dips will fulfill your chest training needs for quite a while. Stick to these basic movements before you get too carried away doing cable crossovers or other flye movements.

And of course, I know I probably don’t need to keep saying this to you, but don’t get too carried away with working only your chest and your arms. If you want to be a bodybuilder, train your whole body. Don’t be a boobie-builder.

Focusing only on your chest and arms is bad for your body’s balance and posture. Paying attention to building a strong back will balance you out and even give you greater stabilizing muscles that will increase your bench press and strengthen your pecs even more.

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5 MOST EFFECTIVE EXERCISES FOR BUILDING YOUR BICEPS

Here’s the thing: When it comes to biceps training, you can pretty much only do one thing – curl. Boring, yes, but you still desire a nice set of guns.

Maybe you need to get more out of your biceps training. Maybe you need a few more tricks and techniques to get arm growth going again.

The 5 biceps exercises listed below are some of the most effective arm-builders around. At first glance these aren’t anything new, but let’s delve a little deeper and get creative to make these 5 traditional moves into some serious muscle gain-makers.

Try a few of these on for size (literally) and bigger guns will only be a curl away!

1. BARBELL CURL

It doesn’t get more basic than the barbell curl. Heavy, simple and to the point the barbell curl allows you to place the most amount of stress of all the biceps exercises.

Including some form of the barbell curl (be it standing, on the preacher bench, with a wide or narrow grip) is a necessity for anyone’s arsenal if bigger biceps is the goal.

The Twist: A simple yet highly effective version of the traditional barbell curl is the seated barbell curl. Yes, the shortened range of motion will have the illusion of seeming easier to perform, but the reality is quite the opposite. Sit straight up on the end of a bench with the barbell in your lap.

With an underhand grip curl up the weight toward your shoulders and lower under control. When the bar nears your legs only tap the bar and reverse direction. You will find you can lift more weight than the standing, full-range version but that’s not a green light to cheat the weight up. Always use proper, controlled technique.

2. INVERTED RACK CURL

A highly effective but little known biceps builder is the rack curl. If traditional curling has you bored out of your mind and you want to try something very different and a little more functional then give this a try.

Position yourself under a bar (either a locked Smith machine or a bar placed low on a squat rack) and grasp the bar with an underhand grip with your body straight, facing up and feet on the floor. You should be in a similar positon as a reverse-grip inverted row. Keeping your body straight, curl your body up to your hands while flexing your biceps hard.

Your abs, back, shoulders and legs will be under tension for support, but be sure the majority of the stress is to your biceps.

The Twist: After you’ve mastered the move from a moderate height with the bar it’s time to make things a little interesting. Try performing a rack curl ladder. Start with the bar in a low position (the most difficult) and perform your reps as normal. Once you reach failure, raise the bar to the next setting and perform more reps.

Continue to raise the bar to each new level after you reach muscular failure. Each new height will make the exercise angle a bit easier enabling you to keep working your fatigued biceps.

3. DUMBBELL CURL

The dumbbell curl is considered the barbell curl’s little brother, however, utilizing dumbbells allows you to supinate (rotate) the wrist.

Why is this worth mentioning? Because the biceps has two functions: To raise the arm and to rotate the forearm. This supinating action will ensure you are working both biceps heads and getting a complete, thorough workout.

The Twist: Instead of slogging through the normal cadence of “curl the left arm, then the right, then the left and so on” try completing half of your reps for one side then half for the other, then complete your reps in the same fashion.

This small, seemingly insignificant shift will enable you to better focus on the side being worked while reducing upper body sway and swing.

4. INCLINE DUMBBELL CURL

Piggybacking off of the dumbbell curl supinating advantage, the incline bench dumbbell curl is unlike any other exercise for the biceps.Not only will it force you to perform your reps in a strict manner it will also work the biceps in such a way as to increase that coveted peak you are looking to build.

Since this exercise puts you in a vulnerable position it is advisable to use light to moderate amounts of weight and focus on form and technique.

The Twist: Of course using proper form is paramount such as keeping not only your back against the bench but your shoulders as well. Also, let your arms hang down straight to the floor without swinging the dumbbells.

An intense little trick you can try is to lower the weight to a dead stop and pronate (twist) your wrists inward at the bottom of the movement. Twist them back to the supinated (curl) position and lift for your next rep. This will cause an intense stretch and burn. Again, use a lighter weight for these since the drastic stretch will call for more control.

5. REVERSE-GRIP BICEPS CHIN-UP

Another unsung hero of the biceps building world is the reverse-grip chin-up. Normally you would perform a traditional chin-up by pulling with your lats and elbows while arching and squeezing your back.

For the biceps version you will actually slightly round your back to engage your biceps more fully. Also, try more of a curling motion with your forearms instead of a straight pull as in a traditional chin-up.

The Twist: Can’t do too many chin-ups or none at all? You have options. Either have your training partner support your feet to lessen the amount of body weight lifted or loop a band under your feet or knees for the same support.

Another option would be to use a low-hanging bar and jump to the top/contracted position. Once in that position slowly lower your body under complete control for an intense negative (eccentric) fatigue affect. Once you build your strength you will be able to perform normal reps over time.

2 EFFECTIVE PROGRAMS FOR BUILDING YOUR BICEPS:

Try each program once per week. For example, program A on Monday and program B on Thursday.

PROGRAM 1

Exercise	Sets	Reps
Seated Barbell Curl	3	10-12
Incline Dumbbell Curl (with a full wrist twist)	3	10-12
Seated Dumbbell Curl (one arm at a time)	3	8-10

PROGRAM 2

Exercise	Sets	Reps
Reverse-Grip Biceps Chin-Up	3	Max
Inverted Rack Curl Ladder	2-3	Max
Traditional Seated Dumbbell Curl	3	10-12

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THE TOP 5 EXERCISES FOR KILLER ABS

Many bodybuilders work their abdominal muscles to get washboard abs. Far important from the image, however, is the importance of having a strong core. The abdominal muscle makes up a large part of the body’s core strength. Athletes know and appreciate the importance of having a strong core. Professional bodybuilders workout to strengthen their body’s core and that includes exercising the abdominal muscles.

Listed below are some of the simplest abdominal exercises that can have the most profound effects on the abdominal muscles. Most of these exercises can be done at home.

#1.- Reverse Crunch

This is similar to the vertical crunch but lifting off the hips rather than the shoulders. This exercise works the rectus abdominis muscle. Equipment needed is an exercise mat. Starting position is to lie face up on the mat with hands on the floor or behind the head. Bring the knees toward the chest until bent to 90 degrees with the feet together or crossed. Contract the abs, lifting the hips off the floor while doing so. The legs reach upwards to the ceiling. Lower back down and repeat for 1 to 3 sets of 12 to 16 repetitions. The bodybuilder will feel tension or stress on the lower part of the abs.

#2.- The Bicycle

The bicycle works the rectus abdominis and the obliques of the abdomen. An exercise mat is needed for this exercise. Starting position is lying face up on the mat, place hands over the head, using fingers for light support. Bring knees to the chest and without pulling the neck lift the shoulder blades off the mat. Rotate to each side, bringing opposite elbow to opposite knee (left elbow to right knee) while the other leg is straightened. Switch sides until a pedaling motion is achieved. This exercise helps develop washboard abs and trims the waist. This can be done in 1-3 sets of 12-16 repetitions.

#3.- The Ball Crunch

The Ball Crunch is a fun activity that targets the “six pack” or the rectus abdominis muscle. Equipment needed is a large exercise ball. Starting position is to lie on the ball, placing the ball just on the lower back. Arms are crossed over the chest or placed behind the head. Contract the abs by lifting torso off the ball, pulling the bottom ribcage down toward the hips. The ball should be kept stable even as curling up. Slowly lower back down to starting position. This helps strengthen the abs and can be done in 1 to 3 sets of 12 to 16 repetitions.

#4.- The Vertical Leg Crunch

Similar to crunches, this exercise targets the rectus abdominis and obliques. It is different from the regular crunches because the legs are involved. Equipment needed is an exercise mat. Starting position is to lie with back on the mat, extending legs straight upwards with knees crossed. Place hands underneath the head for support. Contract the abs lift the shoulder blades off the mat. Keep legs in the fixed starting position and lower back down. This adds intensity to the exercise, working the muscles more. This can be done in 1 to 3 sets of 12 to 16 repetit

#5.- The Long Arm Crunch

The long arm crunch is another variation of the regular crunch and targets the upper part of the abdomen. Equipment needed is an exercise mat. Starting position is to lie facing upwards on the mat with arms straightened behind the head with the hands clasped. Arms are kept near the ears. Lift shoulder blades off the floor, contracting the abs while doing so. Keep arms straight but avoid straining the neck. Then lower back down to the starting position. Repeat the exercise for 1 to 3 sets of 12 to 16 repetitions. This exercise adds a longer level to the regular crunch, adding difficulty and challenge.

Completing the above 5 bodybuilder workouts for your abs will help create define abdominal muscles. However to achieve the desired result it is important to make sure that you strip the fat from this area. Implementing cardio based exercises will help strip this fat and provide you with the washboard abs that you have worked so hard to achieve.

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THE TOP 5 EXERCISES FOR INCREASING SHOULDER MASS

The Anatomy of the Shoulder

It is vital to understand the interactions of the different muscle groups in the shoulder. The shoulder is built as a ball-and-socket joint which provides incredible range of motion, but very poor stability. The rotator cuff, possibly the most frequently injured portion of the shoulder, is made up of many smaller muscles that can easily become injured if over used, or used improperly. The deltoid of the shoulder is the muscle group that covers the exterior of the joint, and is divided into three separate heads:

Anterior Deltoid: The front head of the shoulder muscle flexes and rotates the arm inward. The anterior delts are important in bench pressing, other chest training, and are usually also stimulated from triceps and biceps exercises. It can be very easy for a traditional bodybuilder to over develop this muscle, leading to a muscular imbalance that can cause injury and posture difficulties.

Medial Deltoid: Is the side head of the shoulder, and acts to abduct the arm, which means it brings the arms out and away from the midline of the body. This muscle activates most during isolated shoulder abduction movements, such as dumbbell side raises. Development of this muscle brings width to the upper torso.

Posterior Deltoid: Extending and rotating the arm outward is the function of the back deltoid. Back exercises such as rows, chin ups, and pull ups work the rear delts more than most other exercises. Isolating the posterior deltoid can be done with reverse flyes.

The Top 5 Exercises for Increasing Shoulder Muscles

Almost every arm exercise works the shoulder muscles to some degree. When you are trying to isolate the shoulders, remember that other exercises may have already put some strain on them, so it is important to balance your workout to include the portions of your shoulders that might not already be worked out. Plan all training carefully, to engage muscle groups evenly.

Top Shoulder Exercise #1 – Seated Barbell Press

Exercise Instructions:

1. Sit down on a military press bench or adjust an adjustable angle bench, setting the back to 90 degrees.
2. Load a barbell with the appropriate weight. Ideally, you can un-rack the weight from a weight rack or have a training partner hand you the bar.
3. Hold the bar with an overhand grip (palms facing forward) with your hands just beyond shoulder width. Your arms will now be almost fully extended above your head with a slight bend in your elbows. This is the starting position.
4. Slowly begin lowering the bar to your upper chest - almost touching your collarbone.
5. Pause, and then begin pushing the bar back up to the starting position.
6. Repeat for desired reps.

Shoulder Press Tips:

1. Keep your back straight throughout the movement. Don't let it arc too much when pressing the weight.
2. Use slow and controlled movement, both when pressing and when lowering the weight.
3. Use a full range of motion by lowering the bar as far as possible, and raising all the way up without locking your elbows out at the top of the movement.
4. Don't "rest" with the weight on your chest during the set!  

Top Shoulder Exercise #2 – Seated Arnold Press 

Exercise Instructions:

1. Set up for the exercise by getting an adjustable angle bench and setting the back to 90 degrees.  
2. Grasp a pair of dumbbells and sit down on the bench with the ends of the dumbbells on your thighs.
3. Use your thighs to help you raise the dumbbells to shoulder height on each side, and twist so that your palms are facing your body. The dumbbells should now be positioned directly in front of your shoulders.
4. Your back should be flat against the back rest and your feet firmly planted on the floor for stability. This is the starting position for the exercise.
5. Keeping your eyes facing forwards, slowly raise the dumbbells above your head while turning your wrists so that your palms are now facing forward (away from your body).  
6. Keep raising the weight until your arms are almost fully extended.
7. Do not pause at the top of the movement, and immediately begin lowering the dumbbells back down to the starting position - twisting at the wrists until your palms are facing your body once again.
8. Repeat for desired reps.

Exercise Tips:

1. Always use a full range of motion and control the dumbbells throughout the set.
2. This exercise can be performed while sitting on the end of a flat bench, but a back rest is preferred - especially for those with lower back problems.

Top Shoulder Exercise #3 – Alternate Standing Dumbbell Front Raise

     

            Exercise Instructions:

1. Choose a pair of dumbbells and stand up straight with your feet at around shoulder width apart.
2. Hold the dumbbells with your arms fully extended down by your thighs in front of you body. Use an overhand grip (palms facing your body). This is the starting position.
3. Begin by raising your left arm straight out in front of you body with your palm facing the floor. Keep a slight bend in your elbow.
4. Moving only at the shoulder and keeping your body as still as possible, continue raising the dumbbell out in front of you until your arm is just above parallel to the floor.  
5. Pause for a brief moment at the top of the movement, and slowly lower the dumbbell back to the starting position.
6. Immediately repeat this movement using your right arm. This is one rep.
7. Repeat for desired reps.

Exercise Tips:

1. Practice good form with a light weight.
2. Focus on moving only at the shoulders. The rest of your body should be kept as still as possible and your arms should hold the same form throughout the movement.
3. Use slow and controlled movement - avoid "swinging" the weights up and dropping them quickly.

Top Shoulder Exercise #4 – Dumbbell Lateral Raise

Exercise Instructions:

1. The dumbbell lateral raise is a good exercise for building width in your upper body which gives you the "V" shape. Grab a set of dumbbells and stand straight up with the dumbbells at your sides.
2. Your palms should be facing your body. You should be holding the dumbbells slightly off your body, as this keeps the tension on the side delts. This is your starting position for the exercise.
3. To execute, slowly raise the dumbbells up to around shoulder height. It's important that you do not let your wrists go above your elbows while raising the weight, as this will take the work off the side delts and put it on the front delts.
4. Pause at the top of the movement, and then slowly lower the weight back to the starting position.
5. Do not let the dumbbells touch your body, and then raise them for the next rep.

​Lateral Raise Tips:

1. The dumbbell lateral raise is one of those exercises that so many people do incorrectly. First, this is an isolation exercise, so you should be focusing on stretch and muscle contraction, not using heavy weights.
2. Second, you MUST keep your rep timing slow and controlled. So many people use momentum to swing heavy weights up, and this is not going to get you the best results from the dumbbell lateral raise.
3. Third, it very important that your elbows stay above your wrists. If your wrists come up too far, the focus comes off your side delts and onto your front delts. A good trick to ensure this does not happen is to tilt the dumbbells down as if you were pouring a jug of water as you raise them up. This makes it very hard to raise the wrists higher than the elbows.
4. And finally, keep the side delts under stress for the whole set by not allowing the dumbbells to touch your body or "hang" at the bottom of the movement.

Top Shoulder Exercise #5 – Face Pull

Exercise Instructions:

1. Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
2. Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
3. Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
4. Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back.Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
5. Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
6. Repeat for the recommended amount of repetitions.

Variations: You can also perform this exercise using exercise bands or dumbbells. You can also perform this movement standing in front of a high pulley.

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