Dumbbell Flyes With a dumbbell in each hand, start from a seated position holding the dumbbells at your waist. Then carefully lie down on your back on the bench. Start with the dumbbells directly above your chest, so they are at arms length. Your palms should be facing each other and your elbows slightly bent. […]

Dumbbell Bench Press – Palms In With a dumbbell in each hand, start from a seated position holding the dumbbells at your waist. Carefully lie down on your back on a flat bench with your feet on the ground. Place the dumbbells at the sides of your chest, with your arms bent and your palms […]

Dumbbell Bench Press With a dumbbell in each hand, start from a seated position holding the dumbbells at your waist. Carefully lie down on your back on a flat bench with your feet on the ground. Place the dumbbells at the sides of your chest, with your arms bent and your palms facing forwards. Now […]

Close Grip Tricep Pushup Lie face down on the floor place your hands closer than shoulder width apart near the bottom of your ribs. Keep your elbows close to your sides. Have your knees bent. Keeping your body straight, push your body off the floor extending your arms. Now lower your body back down again […]

Dumbbell Rear Lateral Raises Seated on a bench bend forward with a dumbbell in each hand. Have your arms extended and elbows slightly bent. Raise your dumbbells out to the sides and up to shoulder height. Focus on squeezing your shoulder blades together. Only raise your arms, not your upper body and keep your midsection […]

Fitball Dumbbell Rear Lateral Raises Seated on a fitball bend forward with a dumbbell in each hand. Have your arms extended and elbows slightly bent. Raise your dumbbells out to the sides and up to shoulder height. Focus on squeezing your shoulder blades together. Only raise your arms, not your upper body and keep your […]

Smith Machine Assisted Wide Grip Pull Ups Grasp the bar using a wide overhand grip. Place your feet on a sturdy chair or use the frame on the smith machine. Have your arms outstretched and carefully allow your body to hang from the bar. Keeping your midsection firm, pull yourself up to the bar so […]

Smith Machine Inverted Row Lay under the bar have your arms outstretched and your hands holding onto the bar using a wide overhand grip. Keeping your body straight, pull your chest towards the bar, keeping your midsection firm. Then lower yourself to starting position and repeat. To make this movement more difficult, as you become […]

Smith Machine Push Up Stand out from the bar, have your arms outstretched and hands holding onto the bar using a wide overhand grip. Now lower your chest towards the bar, bending your elbows outwards and keeping your midsection firm. Then push your chest and upper body away from the bar so that you’re at […]

Fitball Shoulder Press Sit on the fitball with your legs bent and your feet shoulder width apart. Make sure your back is straight and keep your midsection firm. With a dumbbell in each hand, bring them up to just above shoulder height. Have your palms facing forward and elbows bent. Now push your dumbbells upwards […]