Bench and Upper Push

barbell bench press

Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward. Engage your core and keep your back straight. Press the dumbbells overhead by extending your arms fully, ensuring your elbows are slightly in front of your shoulders. Keep your wrists stable and avoid arching your lower back. Lower the dumbbells back to shoulder height in a controlled manner, maintaining proper form throughout. Focus on smooth, controlled movements and avoid using momentum.

Lower and raise your body using parallel bars to work the triceps and chest.

To perform tricep rope pushdowns, begin by attaching a rope handle to the high pulley of a cable machine. Stand facing the machine with your feet shoulder-width apart. Grasp the rope with both hands, palms facing each other, and step back slightly to create tension in the cable. Keep your elbows close to your body and your upper arms stationary. Push the rope down by extending your elbows, separating the ends of the rope as you lower it. Continue pushing down until your arms are fully extended, then slowly return to the starting position while maintaining control. Ensure that your torso remains upright throughout the movement and avoid using momentum.

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.

cable face pull with external rotation

The Push-Up Plank is a core stability exercise that combines the plank position with a push-up movement. Begin in a high plank position with your hands placed shoulder-width apart, wrists aligned under shoulders, and your body forming a straight line from head to heels. Engage your core, glutes, and leg muscles to maintain a neutral spine. Lower your chest towards the ground by bending your elbows, keeping them close to your sides, then push back up to the starting plank position. Throughout the movement, keep your hips level and avoid sagging or piking. This exercise targets the core, chest, shoulders, and triceps while also engaging stabilizer muscles.