Dumbbell Push Press with Rotation develops power and strength in the upper and lower-body. The rotation component activates the core muscles. If you are looking for a quick, effective workout, combine this exercise with Burpees and the Long Jump. You may use heavier weights performing the push press than when performing the exercise with strict form.
The alternating lying PowerBlock row is a good alternative to the bent-over row because it places very little stress on the low back. While you will not be able to use as much weight you will be able to effectively target the shoulders and upper back. This exercise required dumbbells and a bench making it a good exercise for anyone with limited access to equipment. The alternating lying row can also be performed on a swiss ball to engage the core muscles.
The dumbbell row performed on a Swiss ball is a challenging exercise for the back, rear-deltoids, biceps, and core muscles. By keeping your elbows up and out you achieve a peak-contraction in the upper back. The dumbbell row on the Swiss ball can be added into your workout routine on your upper-body day, back and biceps day or as part of a circuit training plan.
The dumbbell shoulder press builds strength and definition in the shoulders, upper chest and triceps. Performing the dumbbell shoulder press without trunk support activates the core muscles and challenges your body’s muscles to stabilize while pressing overhead. Alternate pressing each arm for variety and to increase the demand on the trunk.
The dumbbell bench press is an alternative to the barbell bench press. You will not be able to use as much weight as the traditional bench press because it is harder to control the dumbbells. Variety is the key to breaking through plateaus. Using dumbbells, like the dumbbell bench press, is a great way to add variety to your routine.
The vertical jump performed without a counter movement develops starting strength and power in the hips, legs, and torso. This is an excellent conditioning exercise. The vertical jump requires no equipment and can be performed anywhere. Stay in shape with bodyweight exercises.
The dumbbell bench press using a restricted range of motion is a good exercise to develop your chest. Stopping the motion with your elbows at 90 degrees may make the exercise a little easier on your shoulders. Performing the dumbbell bench press on the ball is also challenging for your core and gets the whole body involved in the exercise.
The dumbbell decline bench press strengthens the lower chest muscles and anterior shoulder muscles. This is a challenging exercise and should be performed with a spotter for safety. It is common for the decline bench press to be included in bodybuilding routines as a means to develop a symmetrical chest.
The dumbbell incline bench press works the pectoral muscles, emphasizing the upper region. The anterior deltoids and triceps assist the chest muscles in the incline press. Incline dumbbell bench presses can be used for pectoral definition and size. If heavy loads are used to induce hypertrophy, use a spotter for safety.
Narrow grip bench press is a great is a compound exercise for the chest, shoulders and triceps. The close grip utilizes the triceps to extend the arms. Bodybuilders use the close grip bench press to add mass to their triceps. If is a bench is unavailable you can perform close grip push ups.
Dive bomber push-ups develop strength, endurance, and flexibility. This is a great exercise for anyone with limited or no equipment. Dive bomber push-ups are functional and deliver both strength and conditioning benefits. Try these in place of regular push-ups at your next workout.
Pushups – push-Ts are a great way to develop strength, coordination, and power in the upper body. If you are looking for a challenging way to get a workout your core muscles with just your bodyweight, try the push-Ts.
Pushups with the hands in a stagger position are an advanced exercise for the chest, shoulder, and triceps. By varying your hand placement you change the load on the muscles which leads to additional adaptation. If you’ve been performing regular pushups for a long time and have reached a plateau, try using the stagger position.
Pushups – walking stagger increases shoulder stabilization and develops upper body strength. This is a good exercise for anyone looking to get more out of the basic pushup. Challenge yourself by increasing the speed of the exercise or number of reps performed.
The smith machine chest press is an excellent exercise for beginners. The smith machine keeps your body in a prescribed movement pattern. Novice exercisers can master the smith machine chest press before moving on to free weights. Advanced weight trainers may use the safety catches to self-spot heavy weight. The chest press builds the chest, shoulders, and triceps.
The smith machine decline press targets the lower pectoralis (chest) muscle, shouders, and triceps. The decline bench is typically set between 20 and 40 degrees. A spotter is recommended when performing this exercise.
The wide grip bench press strengthens the chest, shoulders, and triceps. The wide grip emphasizes the outer chest muscles. The wide grip bench press can be performed on a smith machine for self-spotting.
Lunge touchdown and thrust alternating legs is a great full-body conditioning exercise. This exercise can be used to strengthen the hips, shoulders, torso and arms. The lunge touchdown integrates upper and lower body movement which transfers well to sport and life. This exercise can be performed slowly for emphasis on muscular development or faster to develop the neuromuscular system.
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