Chest and Shoulders

incline dumbbell bench press

Stand with feet shoulder-width apart, holding dumbbells at shoulder height with palms facing forward or sit on a bench with back support. Keep your core engaged and chest up. Press the weights overhead by extending your arms fully, ensuring elbows are slightly in front of the body. Lower the weights back to shoulder level with control, maintaining proper alignment and avoiding arching the lower back. Keep movements smooth and controlled throughout. Use cues like 'press up', 'keep elbows slightly forward', and 'avoid shrugging shoulders' to maintain proper form.

To perform the chest fly, lie on a flat bench or sit at a pec deck machine. If using dumbbells, lie on a bench with feet flat on the ground, hold a dumbbell in each hand with arms extended above the chest, palms facing each other. Slowly lower the weights out to the sides in a wide arc, maintaining a slight bend in the elbows, until you feel a stretch in the chest. Keep the movement controlled and avoid letting the weights drop too low. Bring the dumbbells or handles back together by squeezing the chest muscles, maintaining the same slight bend in the elbows throughout the movement. Keep your shoulders stable and avoid shrugging during the exercise.

To perform the Dumbbell Side Lateral Raise, start by standing upright with a dumbbell in each hand, arms at your sides. Keep your feet shoulder-width apart and maintain a slight bend in your elbows. Engage your core and ensure your back is straight. Slowly raise the dumbbells out to the sides until your arms are parallel to the ground, keeping your elbows slightly bent. Hold for a moment at the top of the movement, then lower the weights back to the starting position in a controlled manner. Avoid swinging the weights and focus on using your shoulder muscles to lift.

Stand with feet shoulder-width apart, holding one end of a battle rope in each hand with palms facing down. Engage your core and keep your back straight. Begin by rapidly alternating your arms to create wave-like motions in the ropes, lifting and lowering each arm in a controlled, rhythmic manner. Keep your elbows slightly bent and focus on generating power from your shoulders and core. Maintain a steady breathing pattern throughout. This exercise primarily targets the muscles of the shoulders, arms, and core, while also providing cardiovascular benefits. Proper form involves avoiding excessive torso movement and keeping the movements controlled to maximize muscle engagement and prevent injury.

Sit on the crunch machine with your back flat against the pad and feet secured under the foot pads. Place your hands behind your head or across your chest. Engage your core and curl your upper body forward by contracting your abdominal muscles, bringing your chest closer to your knees. Keep your neck in a neutral position and avoid pulling on your neck with your hands. Exhale as you crunch, then slowly return to the starting position while inhaling. Maintain controlled movement throughout to maximize engagement of the abdominal muscles.