DumbBell Bench Press
The Dumbbell Bench Press works your chest and stabilization muscles surrounding your shoulders.
Lie on a bench and extend your arms above you. Hold the dumbbells at shoulder width with your palms facing away from you. Start the movement by slowly lowering the weights to just above your chest and then push up to raise the dumbbells to the starting position. When you are done do not drop the dumbbells next to you as this can cause rotator cuff injury. Instead, lower the weights to your lap then sit up and hold the dumbbells with your palms facing each other on top of your thighs. From here you can stand up and rack the weights.
DumbBell Chest Flys
Lie on a bench and extend your arms above you. Hold the dumbbells at shoulder width with palms facing each other. Slowly lower your arms to the side while keeping the arms extended and a slight bend at the elbow. Stop once your palms are facing the ceiling and then contact to bring the dumbbells back up to the starting position.
Incline Bench Press
The main benefit in performing incline presses is to develop the upper portion of the pectoral muscles. Because the incline chest press puts more stress on your upper pec, it develops this muscle group more, while the flat bench press tends to build mass over the entire pec.
Push-ups not only help you to get a stronger upper body, but also a stronger midsection. It incorporates the stabilization muscles of your core, combining an upper-body pushing movement with a plank. It is one of the best and most basic exercises for your midsection. Beginners can start with your knees on the ground or with your hands on a bench.
Decline Push Ups
Wall Squat Kicks
Wall Ball Squats
Place an exercise ball at the level of your lower back against a wall. Step your feet out about 2-3 feet in front of you. Hold two Dumbbells in each hand at your sides. Squat down, while pressing your back into the ball until your thighs are parallel to the floor. Pause for a moment and press through your heels to raise back up to the start position.
A fundamental exercise, the squat strengthens your legs as well as lower back providing support. The sumo squat places more emphasis on the inner thighs adductors as well as the glutes. Hold one dumbbell at your chest as shown or 2 dumbbells at your sides. Place feet wider than shoulder width with toes pointed outward. Slowly bend your knees and lower down until your thighs are parallel to the floor or a little lower. Keep your chest up during the exercise. Press through your heels and push back up to return to the starting position.
Deadlifts are one of the best multi-joint exercises for you. They work the core, the glutes, the lower back, and the hamstrings all at once. Start by holding two dumbbells in each hand and space the feet shoulder width apart or narrower with the knees slightly bent. Keep the knees stationary and start lowering the dumbbells in front of you to just below the knees (or until you feel a stretch in your hamstrings) by bending at the waist while keeping your back straight. Come back to the starting position by extending your hips and waist until you are upright. Squeeze your glutes at the top of the movement. Pay close attention not to round the back as you lower down.
Stand with your feet slightly wider than shoulder width. Hold a pair of dumbbells at your shoulders or one dumbbell at chest level. If you are holding dumbbells at your shoulders be sure one end of each dumbbell rests on top of each shoulder and that your elbows are facing forward. Descend until your thighs are parallel to the floor or just past parallel. As you descend keep your chest high and your back straight.
A lunge is a single-leg exercise that works your hips, glutes, quads, hamstrings, core, and the hard-to-reach muscles of the inner thigh. Unlike squats, they are highly effective at evening out muscle imbalances. Static lunges work nearly every lower body muscle including your glutes, quads, hamstrings and calves. Front lunges require more balance than reverse/back lunges but both work the same muscle groups. Curtsey lunges target more of your inner thighs as well as your gluteus medius, a smaller butt muscle. Side lunges will target your inner and outer thigh, also know as abductor and adductors.
Reverse Lunge to Knee Up
DB Step Ups
The Spiderman Plank is an intense core and shoulder workout. Do a standard pushup while touching one knee to elbow during each rep.
The burpee is a full body strength training exercise. It works your arms, chest, quads, glutes, hamstrings, and abs. What more could you ask for! Stand with feet shoulder width apart. Squat down to place hands on the floor in front of you slightly wider than shoulder width. Then, quickly jump your feet back until you are in a plank position. Immediately return your feet to your hands, stand up and jump as high as you can. This is one repetition.
The superman is a great way to strengthen your lower back and glutes. Simultaneously raise your arms, legs, and chest off of the floor and hold the contraction for 2-3 seconds. Concentrate on squeezing your lower back and remember to exhale during the contraction.
Mountain climbers can be preformed slow and controlled for beginners or fast for the advanced to raise the heart rate. Start in upright plank position and alternate driving knees to the chest.
Plank Renegade Row
The renegade row is a multi-joint exercise that increases strength in the back, shoulders, triceps, biceps, and core. Start in a standard push-up plank position, with your hands directly underneath your shoulders and feet shoulder width apart. Instead of having your hands flat on the floor, have a dumbbell in each hand. Row one dumbbell up to your waist than lower that dumbbell back to the floor, and repeat with the other side.
The Bird Dog exercise is a classic core exercise that emphasizes lower back strength and balance. Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Keeping your back and hips parallel to the ground reach your right arm forward and left leg back and hold for a couple of seconds, then repeat on the other side.
Plank Up Downs
Balance Ball Exercises
Pullovers work the latissimus dorsi, which is a large back muscle that fans out from your upper arm bone to your spine and then extends down to your hip bone. Several other muscles, including the rhomboids, rear delts and triceps, are also involved as secondary movers.
Banded Lat Pulldowns
Seated Reverse Deltoid Flys
Reverse dumbbell flys strengthen the posterior aspect of the shoulder muscles called the deltoid. They also work the supraspinatus, infraspinatus and the teres minor, which are the posterior muscles of the rotator cuff. Strength and development in the rear shoulders and thoracic spinal muscles improves upper body posture, function and movement.
One Arm Row
The row is intended to work the latissimus dorsi, rhomboids, lower traps, and erector spinae. It requires a large degree of stabilization from the rotator cuff. This means that if you’re doing it correctly, you should feel the muscles between and below your shoulder blades working like crazy. Place one hand and the knee of the same side on the bench and hold a dumbbell in the opposite hand. Hinge forward until your torso is roughly parallel with the floor and then begin the movement by driving the elbows behind the body while retracting the shoulder blades.
Bent-Over Barbell Row
This exercise is a great compound movement which incorporates the lats, rhomboids, rear delts, traps, and even the biceps. Holding a barbell with a pronated grip or supinated grip, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. Make sure your head is up. This is your starting position. Now, while keeping the torso stationary, breathe out and lift the barbell to your belly button. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
Assisted Pull Up and Non-Assisted Pull Up
The pull up is a great compound multi-joint exercise that targets your lats better than any other exercise. It also work your biceps, upper back, and forearms. With the assisted version you will use a resistance band to assist you with the move. You can place both knees on the band if you are a beginner and progress to one knee on the band as you get stronger.
Ball Single Arm Rows
Lying Tricep Extensions
The lying tricep extension (AKA skullcrusher) is one of the best tricep building exercises. Grip the barbell with an overhand grip with your hands about shoulder width apart. Grip the Dumbbells in a hammer position. Extend your arms straight up above your chest. Keeping your elbows fixed in place and not pointing out, slowly lower the bar until it is about an inch from your forehead or beside your ears (hence the name skullcrusher). Pause, and then slowly extend your arms back to the starting position. Remember not lock your elbows out.
Seated Tricep Extensions
Seated on a bench with feet shoulder-width apart and core tight, hold a dumbbell with both hands. Lift the dumbbell until your arms are fully extended with palms facing the roof and elbows pointing forward. Bending at the elbows and squeezing your triceps, slowly lower the dumbbell behind your head. Pause for a moment and than raise the Dumbbell to the starting position. Keep your arms close to your head…do not let your elbows wing out.
Bent-Over Tricep Extensions
With a dumbbell in one hand and the palm facing your torso, place the opposite knee and hand on a bench then bend at the waist and bring your torso forward while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up. The upper arm should be close to the torso and parallel to the floor while the forearm is pointing towards the floor as the hand holds the weight. Tip: There should be a 90-degree angle between the forearm and the upper arm. This is your starting position. Keeping the upper arms stationary, use the triceps to lift the weights as you exhale until the forearms are parallel to the floor and the whole arm is extended. After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
Position your hands shoulder-width apart on a secured bench or stable chair. Slide your butt off the front of the bench with your legs extended out in front of you. To make it easier bend your knees and bring your feet closer to the bench. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position.
Standing Shoulder Press or Military Press
The military press targets the all three deltoid muscles in the shoulders as well as the triceps. Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position. Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head. Pause, and slowly return the weight to the starting position. This can also be done with a barbell.
Alternating Shoulder Front Raises
This exercise is an isolation exercise which isolates shoulder flexion. It primarily works the anterior deltoid, with assistance from the serratus anterior, biceps brachii and clavicular portions of the pectoralis major.
Standing Lateral Raises
The anterior deltoid, the supraspinatus and the trapezius muscles assist the lateral deltoids during the dumbbell lateral raise. The anterior deltoids sit at the front of your shoulders. The supraspinatus, located in the rear deltoid, initiates the abduction movement. Maintaining a slight bend in your elbows, raise your arms out to the side until they are parallel with the ground.
Figure 4 Stretch
Seated Toe Touches
Cross Legged Low Back Stretch