Grab yourself an adjustable bench and prepare for an upper body workout!
INCLINE DUMBBELL CHEST PRESS
CHEST SUPPORTED ROWS
CHEST SUPPORTED LATERAL RAISES
EZ BAR SKULL CRUSHERS
SPIDER CURLS
3 X 8-12 OF EACH EXERCISE
Incline dumbbell chest press:
First of all, grab yourself some dumbbells and adjust your bench to a 30–45 degree angle. Now lie down and bring the dumbbells from either the floor or your knees. Push the dumbbells off your chest until your arms are straight, but not locked out. Now when you lower the dumbbells towards your chest, ensure your elbows are, at most, a 60-degree angle from your body to protect your shoulders.
Chest supported rows:
Keep the bench in the same angle as it was before, now choose some suitable dumbbells and place them to either side of the bench at the top end. Now lie with your chest resting at the top of the bench, now reach down and pick up the dumbbells. Next bring the dumbbells towards your chest whilst keeping your elbows relatively close to the side of your body. Pause for a second, then lower the dumbbells to the starting position.
Chest supported lateral raises:
Raise the incline of the bench so its more upright but not vertical. Choose some suitable dumbbells (you won’t need much weight). Whilst holding the dumbbells in your hands kneel on the seat of the bench and place your chest against the back of the seat. Now have the dumbbells at your side, then raise them to either side, your arm should be at a very slight bend. Raise the dumbbells until your arms are parallel to the floor.
EZ bar skull crushers:
Set your bench to flat and put a suitable amount of weight on either side of an EZ bar (zigzag bar). Whilst holding the EZ bar, lie down, bringing the bar to your chest. Now press the weight above your chest until your arms are straight, but not locked out, now bend at the elbows whilst keeping your upper arm from moving. The bar should be moving towards your face/forehead, stop just before they make contact and extend back so your arms are straight and above your chest.
Spider curls:
Keep your EZ bar and set your bench to a 60-degree angle. Place the bar underneath the top end of the bench, now lie with your chest against the top end of the bench. Reach down and grab the bar, bring the bar towards your chin by hinging at the elbows whilst avoiding movement of the upper arm.
Let us know how you find it and tag us on social media in your sweaty selfies!
Blog by Alex Boardman – Personal Trainer (Boardman Personal Training)