Chest, Shoulders, Triceps (Repeat)

incline dumbbell bench press

The Shoulder Press Machine is designed to target the shoulder muscles, primarily the deltoids. To perform the exercise, sit on the machine with your back firmly against the backrest. Adjust the seat height so that the handles are at shoulder level. Grip the handles with your palms facing forward and elbows bent at a 90-degree angle. Press the handles upward until your arms are fully extended, ensuring to keep your back against the seat and not arching your lower back. Slowly lower the handles back to the starting position, maintaining control throughout the movement. Repeat for the desired number of repetitions.

Stand on the assisted dip machine and grip the handles with your palms facing inward. Step onto the foot platform to support your body weight, reducing the load. Keep your torso upright and elbows close to your sides. Lower your body by bending your elbows until your upper arms are parallel to the ground or slightly below. Push through your palms to extend your elbows and return to the starting position. Maintain a controlled movement throughout, keeping your core engaged and avoiding excessive swinging or leaning forward.

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.

Kneel holding ab wheel, roll forward extending body, roll back contracting abs.