Powering Your Upper Body

Powering Your Upper Body

General: You need your ten-pound dumbbells for all these exercises. Start with one set of five reps, then increase to ten reps. Later, go in for three sets of eight reps each.
Upper back, chest, shoulder: alternate-shapers Starting position: Stand with feet slightly apart, back straight. Grasp your dumbbells in an overhand grip. Bend your elbows inwards so that your dumbbells are in line with your shoulders, your palms facing one another.
Motion: Straighten your right arm fully upwards by unlocking your elbow so that you are holding the dumbbell towards the ceiling. Lower right hand back to shoulder. Simultaneously; straighten your left arm and hold the dumbbell up. Lower to shoulder. This alternate arm raising and lowering is one rep. Repeat as directed. Breathe normally.
A more advanced way is to straighten both arms together and then, lower them.
This exercise strengthens your upper back, chest and deltoids (shoulders).
Chest, triceps: alternate-shapers Starting position: Lie on your back on a bench. Grasp your dumbbells in an Overhand grip in both hands. Bend your elbows so that you are holding the weights to your shoulders. (Your elbows are hanging, on either side of the bench)
Motion: Straighten your right arm fully so that you are now holding the dumbbell towards the ceiling, above your chest. Lower back to shoulder. Simultaneously, straighten your left arm and hold the dumbbell up Lower. This alternate arm raising and lowering is one rep. Repeat as directed. Breathe normally.
The same exercise can be done by straightening both arms simultaneously. It works in the same principle as the barbell bench press. Here, breathe in as you lower the dumbbells and breathe out as you complete straightening your arms.
These exercises work on your pectorals, triceps and some back muscles.
Pectorals shaper Starting position: Lie on your back on the bench. Grasp you dumbbells in an underhand grip. Unlock your elbows and straighten both-your arms so that you are holding both the dumbbells at arms' length above your chest towards the ceiling. Your palms are facing each other.
Motion: Bending your elbows slightly, move both outwards to the sides ­your right arm towards the right, your left arm towards the left. Return to starting position by straightening your arms where once again they are above your chest, parallel to each other. Repeat as directed.
Deltoid-shapers Starting position: Stand with feet slightly apart, arms hanging down. Grasp dumbbells in an overhand grip.
Motion: Raise both arms sidewards so that they form a straight line with your shoulders. In this position you form a 'T. Your palms face the floor. Now turn your palms so that they face the ceiling simultaneously raise your arms over your head in the same sidewards, movement. Your palms are facing each other above your head Lower to starting position once again turning your palms downwards. Repeat as directed.

by FRANCIS ADAM


Powering Your Upper Body