Lateral Lunge Touchdown and Thrust – Alternating
Lateral lunge touchdown and thrust strengthens the legs, hips, torso, arms and shoulders. This bodyweight exercise strengthens basic motor patterns and provides a great conditioning workout. Alternating legs provides a balanced, full-body workout. Lateral lunge touchdown and thrust is a perfect for drill for basketball players due to the side-to-side movement and upper-body component. Use a medicine ball for added resistance.
Lateral Medicine Ball Slams
The Lateral Medicine Ball Slam is a great whole body exercise that will challenge some often neglected muscles, like the obliques. This exercise replicates the movement of swinging a sledgehammer or an axe, two forms of tough physical work. It is best to do this exercise with a ball that does not bounce.
Ball Pushup Feet on Ball
If your push ups are too easy you can perform them with your feet on a ball. By raising your feet you add more resistance to the upper chest muscles, much like the incline bench press. The swiss ball also adds the extra challenge of maintaining your balance while performing the exercise. The instability challenges your core and activates the abdominals, low back and obliques.
Band Push Up
The push up is a great upper-body exercise. When performed often, it develops strength and endurance in the chest, shoulders, and triceps. Performing push-ups with a resistance band increases the difficulty of the exercise. If you've been leaving the push-up out of your upper-body workout because it's too easy, add the resistance band and you'll be surprised at the results. The exercise is fun to perform and feels good on the upper-body muscles. Best of all you can do push-ups anywhere.
Band Push Up – Feet Raised
The push-up performed with your feet elevated and using a resistance band for added difficulty will strengthen your chest, shoulder, and triceps. You can perform this exercise at home or at the gym. To increase the difficulty select a resistance band that is less elastic and provides more tension. Keep your core tight and back straight as you raise and lower yourself.
Seated Military Press
The seated military press is a compound exercise for the shoulders and triceps. Perform the shoulder press while standing to activate more muscle groups.
Dumbbell Overhead Triceps Extension
The dumbbell seated overhead triceps extension is a isolation exercise for the triceps. Perform the overhead triceps extension on a swiss ball or while standing to increase activation of the Abdominals and Erector spinae.
Ez Curl Bar Skull Crushers
The Ez Curl Bar Skull Crushers is a great exercise for building strength and size in the upper arms. This exercise works all three heads of the triceps brachii (medial, lateral, long).
Overhead Triceps Extension w/ *TQATS Abd Triceps
The Overhead Triceps Extension w/TQATS Abd Triceps Straps exercise is a great movement for isolating and developing triceps strength.
Standing Triceps Press Down w/*TQATS Strap
The Standing Triceps Press Down w/*TQATS Strap is a good exercise for developing triceps size and strength. If you are looking to tone and shape your arms, this is a perfect exercise.
Two Arm Triceps Extension with Handles
The Two Arm Triceps Extension with Handles is a great cable movement for isolating and developing triceps strength.
Incline Barbell Bench Press
The incline barbell bench press is a compound exercise that works the chest, shoulders, and triceps. The incline shifts the work to the upper pectoralis major. Set the incline to a 20 to 35-degree incline from horizontal.
Shoulder Press w/handles on FSFIB Flat-to-Incline
The Shoulder Press w/handles on FSFIB Flat-to-incline Bench is a great compound exercise for strengthening the shoulders, chest and triceps.
Assisted Dips
The assisted dip exercise is a compound exercise for the chest, shoulders, and triceps. Use a weight that allows you to control your movement. Avoid momentum and concentrate on squeezing the chest and triceps.
Barbell Decline Bench Press
The barbell decline bench press is a compound exercise for the chest, shoulders, and triceps. An angle of 20 to 40-degrees below horizontal is best.
PowerBlock Bench Press
The PowerBlock 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.
PowerBlock Decline Bench Press
The PowerBlock 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.
Arm Extension — Machine
The arm extension exercise works the triceps muscles. The triceps work to extend the elbow. The arm extension can be paired with the arm curl machine to work the entire upper arm.
