1:Stabiility Ball Chest Press
Grab a pair of dumbbells and position your upper back on a stability ball, knees bent 90 degrees, feet flat on the floor; hold the weights by your chest, elbows bent and palms facing forward. Press them toward the ceiling until your arms are straight, then lower back to start. That’s one rep.
Sets of 15 are “low rep” when using the Stability ball.
Usually its more like 20-50 reps a set.
This is a brutally long time under tension, fills the working muscles with blood and burns like fire.
These sets are typically taken to, or just shy of, failure.
- Place a dumbbell standing up on a flat bench.
- Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
- Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position.
- Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
- While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
- At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
- Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
3:Madicine Ball Push Up
Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you. Slowly bend forward to place your palms on the sides of a medicine ball. Carefully shift your weight forward until your shoulders are positioned directly over your hands and the medicine ball. Reposition your feet as needed to allow full extension of your body without any sagging (downwards) or hiking (upwards) at the hips. Stiffen your torso by contracting your core and abdominal muscles (“bracing”). Your head should be aligned with your spine.
Downward Phase: Slowly lower your body towards the ball while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during the downward phase. Contract your glutes (butt) and quadriceps (thigh) muscles to help maintain stability. Continue to lower yourself until your chest nears or lightly touches the ball. Your elbows should either remain close to the sides of your body or flare outwards slightly.
Upward Phase: Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows.
An alternate ball with handles can be substituted that reduces the pressure on your wrists. When using this type of ball, maintain a neutral wrist position throughout the exercise.
Here are the steps to performing Chest Fly:
1) Lie on back with knees bent and feet on floor and hold dumbbells straight up over chest.
2) With a slight bend in the elbow, slowly open arms wide out to the side. Squeeze your chest as you bring the weights back together at the top. Repeat for desired number of reps.
Here’s how to do this move:
- Position your hands shoulder-width apart on a secured bench or stable chair.
- Slide your butt off the front of the bench with your legs extended out in front of you.
- Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
- Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
- Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
- Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.
- Do 15 to 20 reps per set and aim to do two to three sets.
6:Standing Y Raise
The standing dumbbel Y rais target your shoulder and chest and help to strengthen and tone your upper body fit. This exercis Always help to improve your posture,sculps the shoulders and lifts the breast.
1.Stand with your feet shoulder width apart and hold a both dumbbell on both hands with your palms facing your hips.
2.Raise the both dumbbells above your head, with your plams facing each other,and form a Y with your body.
3.Lower the dumbbells to the starting position and again repeat all this process.