Grab a barbell with a shoulder width overhand grip. Push the barbell directly above your head, keeping your nack as straight as possible. Lower the barbell back down to the starting position. Link to this post!
All posts in Workout Exercises
Dumbbell Upright Row
Grab a pair of dumbbells with an overhand grip and stand with your feet shoulder width apart, your knees slightly bent. Let the dumbbells hang at arm’s length next to the outside of your thighs, thumbs pointed towards each other. Bending your elbows, lift your upper arms straight out to the sides and pull the dumbbells straight up, until your uppper arms are parallel to the floor and the dumbbells are just below chest level. Pause, then return to the starting position. Link to this post!
Press Up
Get yourself into press up position, with your arms about shoulder width apart. Balance your weight on your toes and palms with your hands a comfortable distance apart. Keep our back straight and slowly lower yourself to the floor, pause and push yourself back up. Link to this post!
Pec Deck
Position yourself at a pec deck machine with your back on the pad. Place forearms on padded lever. Position your upper arms approximately parallel. Release foot lever and push levers together. Return until chest muscles are fully stretched. Link to this post!
Dumbbell Fly
Grab a pair of dumbbells and lie flat on a bench. Hold the dumbbells above your chest with your arms fixed in a slightly bent position. Lower dumbbells to yoursides until you feel the stretch in your chest muscles. Bring the dumbbells together in an arc or hug motion unyil they almost touch together. Pause and slowly return to the starting position. Link to this post!
Dumbbell Bench Press
Lie on your back on a flat bench with a dumbbell in each hand, palms facing forwards. Extend your arms straight above your chest. Lower the dumbbells until they’re resting along the sides of your chest. Pause, then press the dumbbells back up. Link to this post!
Lat Pullup
Use a chinup bar and grab the bar with an overhand grip. Pull yourself up, keeping your back and head straight. Keep going until your chin is over the bar. If you find it difficult to do 8 or more reps, try doing many sets of 2 reps, then 4 reps etc. Build your strength on this exercise gradually until you can do the desired amount of reps. Link to this post!
Back Extension (Back Cobra)
Lie down on the floor and place your hands behind your head. Lift your head, shoulder and legs off the floor at the same time, slowly lowering back to the starting position. Link to this post!
Lat Pullup
Use a chinup bar and grab the bar with an overhand grip. Pull yourself up, keeping your back and head straight. Keep going until your chin is over the bar. If you find it difficult to do 8 or more reps, try doing many sets of 2 reps, then 4 reps etc. Build your strength on this exercise gradually until you can do the desired amount of reps. Link to this post!
Lat Pulldown
Grab the bar overhead with an overhand grip, palms facing away from you. Keep your hands just beyond shoulder width. Sit on the seat, keeping your head and back straight. Slowly pull the bar to the top of your chest. Pause then let the bar rise back above your head, resisting the weight as you go. Keep going until your arms are straight again,but make sure you keep your elbows unlocked. Link to this post!
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