Give these Chest and Arms exercises a try the next time you go to the gym!
Give these Chest and Arms exercises a try the next time you go to the gym!
Skull Crushers: Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the bench. At the same time, extend your arms over your head so that the bar is directly over your eyes. Keep your elbows tight and your upper arms stationary throughout the exercise. Holding your upper arms in a fixed position (this is key), slowly lower the bar until it almost touches your forehead. Then press the bar back up in a slow, sweeping arc-like motion. At the finish, lock your elbows completely. 3 sets: Set 1: 10 reps Set 2: 8 reps Set 3: 6 reps.
Cable Curls: This is just like the normal preacher curl, which is done with a barbell. Place a preacher bench about 2 feet in front of a pulley machine. Attach a straight bar to the low pulley. Sit at the preacher bench with your elbow and upper arms firmly on the bench pad. Do not let your elbows or upper arms move! Pull the weight up towards your shoulders and squeeze at the top. Do not rock your body... go slowly. Lower the weight to the starting position and start. 3 sets: Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps.
EZ- Bar Curls: Just like a normal barbell curl, but with an EZ Curl bar. Position your hands so they are on the curve that causes your palms to face inwards. Exercise Just like a normal barbell curl, but with an EZ Curl bar. Position your hands so they are on the curve that causes your palms to face inwards. 3 sets: Set 1: 10 reps Set 2: 8 reps Set 3: 6 reps.
Dumbell Declined Flyes: Using a decline bench, hold dumbbells together at arms' length above your shoulders, palms facing each other. Keep arms as straight as possible with a slight bend in the elbow. Lower dumbbells out to. Using a decline bench, hold dumbbells together at arms' length above your shoulders, palms facing each other. Keep arms as straight as possible with a slight bend in the elbow. Lower dumbbells out to each side of your chest in a semicircular motion. Return to chest using the same path. Keep head and back firmly on the bench and your feet on the floor. 3 sets: Set 1: 12 reps Set 2: 12 reps Set 3: 12 reps.
Bench Press Inclined; Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip slightly wider than shoulder width, hold the bar over your upper chest with your arms straight. Slowly lower the bar and make slight contact with your upper chest area. Drive the weight straight up over your chest until your elbows are locked, or close to it. 3 sets: Set 1: 10 reps Set 2: 8 reps Set 3: 6 reps.L.G.Fitness-Messiah. #personaltrainer #chestandarms #thecityismygym#ilivethis www.lgfitnessmessiah.com
