Upper Body Exercises Chest Shoulders
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Transcript of Upper Body Exercises Chest Shoulders
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Upper Body Exercises
Chest and Shoulders
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• Achieve general health and fitness• Improve athletic performance• Condition body for body building• Prevent injuries
• Proper execution maximizes strength gains• Integrate push/pull for balance
• Upper body most popular
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Barbell Shrug: Upper Traps
1) Place barbell at mid-thigh slightly below arm length
2) Feet hip-width apart, flat back/neutral spine, hold bar against thighs
3) Shoulders back, chest up4) Elevate shoulders directly upward5) Return along same pathway
-Do NOT round back/shoulders-Do NOT initiate movement with legs
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Standing Military Press: Medial Deltoids, Triceps1) Feet hip-width apart, bar in front
of shoulders2) Shoulder-width grip, palms
forward3) Press bar off shoulders in slight
arc motion (prevent hitting face)4) Extend through ROM overhead so
bar is in line with hips5) Keep back flat, chest up, feet flat6) Return to starting position
-Keep torso tight-Prevent shoulder slump-Avoid leaning back
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Seated Barbell Overhead Press: Anterior/Medial Deltoids, Traps, Triceps1) Bar at shoulder height2) Sit with five points: both feet on
ground, hips, upper back, and head on pad
3) Overhand shoulder width grip4) Remove and press bar in front
and above head5) Fully extend arms with bar
overhead6) Return in reverse manner
-Maintain 5 points-Full ROMKeep torso tight
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Machine Shoulder Press: Medial/Anterior Deltoids, Triceps1) Handles aligned at shoulder
height2) Select resistance3) Palms face forward or toward
each other4) Chest up, shoulders and head
against pad5) Extend in full ROM6) Return to starting position
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Dumbbell Upright Row: Medial Deltoids, Upper Traps1) Back flat, chest put, feet shoulder
width apart2) Palms toward thigh, elbows
outward3) Bend at elbows to raise DB to
shoulder level4) Shrug shoulders5) Lower shoulders while extending
elbows
-Full ROM, avoid swinging-Torso tight
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Dumbbell Side Raise: Medial Deltoids, Triceps1) Feet shoulder width apart, flat
back, slight bend in knees2) Slight bend in elbows, palms in,
DB at sides3) Raise both arms simultaneously
until horizontal4) Lower DB in reverse manner
-Maintain elbow angle through ROM-Avoid flexing and extending hips-Tight torso
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Machine Lateral Raise: Anterior/Medial Deltoids1) Shoulders aligned with machine
axis2) Select weight3) Elbows at side4) Chest up5) Lift elbows to shoulder height6) Return to position without letting
weight rest
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Dumbbell Front Raise: Anterior Deltoids, Traps1) Feet shoulder width, knees
slightly bent, flat back2) DB’s in front of body, palms facing
thighs3) Raise one arm in front to shoulder
level4) Lower in same path5) Do opposite arm
-Maintain arm angle-Avoid flexion-extension in hips-Tight torso
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Dumbbell Rear Raise: Posterior Deltoids, Traps1) Feet shoulder width, knees
slightly bent2) Bend at waist until torso is nearly
horizontal3) Maintain flat back4) Raise both arms simultaneously
to shoulder level5) Return in reverse manner
-Maintain elbow angles-Avoid lifting torso
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Bench Press: Pectorals, Deltoids, Triceps1) Lie on bench with 5 points of
contact2) Grip slightly outside of shoulders3) Remove bar, support over
shoulders4) Lower until bar slightly touches
lower portion of chest5) Upper arm angle at 45 degrees6) Push bar to start position
-Use same pathway-Avoid bouncing off of chest-Maintain 5 points
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Dumbbell Bench Press: Pectorals, Anterior Deltoids, Triceps1) Maintain 5 points on bench2) Hold DB in each hand3) DB’s slightly to side of chest in
down position4) Press DB’s upward to full
extension5) Lower DB’s in same motion
-Use same movement pathway-Maintain 5 points
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Incline Bench Press: Pectorals, Anterior Deltoids, Triceps1) Lie with 5 points2) Grip outside of shoulder width3) Remove from rack and lower until
slightly touching upper chest4) Bar pathway fairly linear5) Upper angle at about 45 degrees6) Raise weight
-Maintain 5 points-Do not bounce weight
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Incline Dumbbell Press: Pectorals, Deltoids, Triceps1) Maintain 5 points2) Hold DB’s in each hand3) DB’s slightly outside of chest in
down position4) Press DB’s upward to full ROM5) Pathway fairly linear6) Upper arm angle at 45 degrees7) Lower DB’s in same pathway
-Maintain 5 points-Full ROM
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Machine Chest Press: Pectoral major, Anterior Deltoid, Triceps1) Handles in line with mid chest2) Select weight3) Elbows slightly below shoulders4) Chest up, shoulder and head
against pad5) Extend through full ROM6) Slowly return
-Focus on drawing elbows together
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Machine Chest Fly:Pectorals, Anterior Deltoids1) Adjust so elbows slightly below
shoulders2) Select weight3) Elbows slightly bent4) Chest up shoulders back5) Bring arms together in front of
body6) Return to position
-Bring arms together-Maintain elbow angle
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Dumbbell Fly: Pectorals, Anterior Deltoids1) 5 points of contact, as in bench
press2) DB’s in each hand3) Hands directly above shoulders,
palms facing each other, elbows slightly bent
4) Lower in controlled manner in an arc pathway to a horizontal position
5) Raise arms in same arcing pathway
-Maintain elbow angle through ROM-Maintain 5 points
-images provided by Essentials of Strength and Conditioning, 2nd ed.