Upper Body Lift Execution Reminders

Bench Press: (pectorals, triceps)  

• Lay on the bench with eyes under the bar
• Hands should be placed evenly on the bar, slightly wider than shoulder width
• Body and head rests on bench throughout the exercise with legs placed on each side of the bench, feet flat on floor
• Lower weight under control to your sternum/ keep elbows slightly in
• Keep good body posture, making sure NOT to arch, twist body, or move feet
• Control movement in both directions through a full range of motion

DB Bench Press: (pectorals, triceps)  

• Same as Bench Press technique only using dumbbells, use for more range of motion

Incline Press: (pectorals, triceps, frontal deltoids)  

• Get on incline bench and grasp bar slightly wider than shoulder width
• Hips and back should be secure on bench with legs placed on each side of the bench, feet flat on the floor
• Lower weight to the top of the chest, close to chin
• Elbows out, forming 90-degree angle
• Bar lowered almost in straight line
• Hold momentarily then continue to push weight up in straight line
• Press weight up until arms are straight and bar is over the eyes
• Control movement in both directions through a full range of motion

DB Incline Press: (pectorals, triceps, frontal deltoids)  

• Repeat Incline Press technique using dumbbells, use for more range of motion

Close Grip Bench Press: (triceps, pectorals)  

• Grasp bar with hands 10-15 inches apart based on frame size
• Lower weight under control to your sternum
• Keep elbows close to rib cage while pressing weight in both directions

Dips: (triceps, pectorals, frontal deltoids)  

• Hold yourself up keeping back straight
• Lower yourself under control until upper arm is parallel to the ground
• Press up until arms are straight without using momentum

Front Lat Pull: ( lats, biceps)  

• Take a slightly wider than shoulder width grip on the lat bar
• Angle torso back slightly and stabilize trunk in this position
• Pull bar to front of the chest
• Control the movement in both directions through a full range of motion

Rev Grip Lat Pull: (lats, biceps)  

• Take a reverse grip (underhand grip) on the lat bar
• Angle torso back slightly and stabilize trunk in this position
• Pull bar to front of chest
• Control movement in both directions through a full range of motion

Seated Low Row: (lats, lower back)  

• Keep your knees slightly bent
• Back flat, chest up, stabilize trunk
• In a seated position, keeping knees slightly bent, pull handle back to rib cage
• When lowering resistance, achieve a good forward lean to get a stretch on the upper back.
• Control movement in both directions through a full range of motion

DB Bent Over Row: (lats)  

• Place knee on bench
• Lean over and place the same hand on bench
• Back stays flat, stabilize trunk
• Knee under hip, hand under shoulder
• Pull dumbbell to rib cage keeping elbow in
• Control movement in both directions through a full range of motion

Standing Front Bar Military Press: ( front & middle deltoids, triceps)  

• Place bar in front of shoulders
• Keep knees slightly bent and back tight
• Press weight overhead, lock arms with weight directly overhead
• Stabilize weight, don’t let hips move forward
• Control movement in both ways through a full range of motion

Standing DB Military: ( front & middle deltoids, triceps)  

• Back tight, knees slightly bent
• Press dumbbells overhead, lock arms straight with weight directly above head
• Don’t let hips move forward. Lift and stabilize before next repetition
• Control movement in both ways through a full range of motion

Lying Tricep Extension: (triceps)  

• Lay down on bench and position bar directly over your chest
• Lower bar towards your forehead without letting elbows move out or down
• Straighten your arms under control

Tricep Pushdown: (triceps)  

• Stand straight up and grasp the bar with hands close together
• Start exercise with your hands slightly below your chest
• Keeping elbows close to your body, push weight down under control extending your arms

Straight Bar Bicep Curl: (biceps)  

• Standing up straight, grasp bar with hands shoulder width apart
• Curl weight up under control keeping elbows close to body, isolate the biceps as you do this

DB Bicep Curl: (biceps)  

• Holding dumbbells with palms facing up, curl weight under control keeping elbows close to rib cage

3 way Deltoid Shoulder Raise Exercises with DB's: (deltoids)  

• Holding dumbbells with palms facing down, lift the weight, isolating the specific shoulder muscle desired
• Frontal deltoid raise- raise weight out to the front of the body, with your arm straight, lifting slightly higher than your shoulder
• Middle deltoid raise- hold weight with your arm at a 90 degree angle out in front of you
  • Raise your elbow out & up laterally raising your shoulder, keep elbow slightly higher than your wrist (dumbbell)
• Rear deltoid raise- grab dumbbells, bend over at the waist, pull back with the back of your shoulder to isolate that muscle
  • Reach out & back, pulling the weight with the rear of your shoulder, must stay bent over to isolate the rear deltoid

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