1.Lie flat on your back on a bench and position your feet flat on the floor on either side of the bench.
2.With a dumbbell in each hand, extend your arms over head until fully extended. Your palms should face one another and your hands should be close together.
3.Bend the elbows and lower the weights to either side of your head.
4.Extend your arms to return to the starting position.
1.Adjust the seat position so you can fit underneath the leg pads.
2.Grip the handles while maintain a neutral spine position and shoulders pinned back. (Do not round the shoulders forward).
3.Press Down the handles until the arms are full straight.
4.Return the handles to the start position by bending again at the elbow joint.
5.Your goal is to close this elbow angle as much as possible without allowing your shoulders to round forward.
1. Start with your hands in line with chest. Keep them close into your body.
2. With a straight back, plank like, position press yourself up until your arms are fully extended.
3. Lower your body back down until your chest touches the floor while keeping your elbows tucked in and with neutral spine.
4.Repeat for reps
1. Stand facing the cable machine with a rope attachment attached to the high pulley.
2. Grasp each end of the rope with an overhand grip and bring your hands to the sides of your head.
3. Keeping your upper arms stationary, slowly extend your arms down by contracting your triceps.
4. Pause briefly, then use your triceps to bring your hands back to the starting position. Repeat the movement for the desired number of reps.
1. Attach a rope or straight bar to the low pulley of a cable machine.
2. Stand facing away from the machine and grasp the rope or bar with both hands, palms facing up.
3. Raise the rope or bar overhead with your arms fully extended, and keep your elbows close to your head.
4. Slowly bend your elbows and lower the rope or bar behind your head until your forearms are parallel to the ground. Pause briefly, then extend your arms and return the rope or bar to the starting position. Repeat for the desired numberof reps.
1. Place one hand and one knee on the edge of a flat bench. Hold a dumbbell in the opposite hand. Keep a straight back position.
2. With your upper arm parallel to the floor and elbow at a 90 degree angle you should start to extend your arm holding the dumbbell.
3. Make sure to keep your upper arm position parallel to the floor as you extend your elbow joint.
4. Once the arm is fully straight. Return the dumbbell slowly to the 90 degree starting position.
1. Adjust the weight on the machine and stand on the footrests or kneel on the knee pad.
2. Place your hands on the handles and push yourself up until your arms are fully extended.
3. Lower yourself down slowly until your elbows reach a 90-degree angle.
4. Push yourself back up to the starting position and repeat for the desired number of reps.
1. Sit into position with your back firmly against the back pad. Adjust the seat height so your elbow is fully bent when you grip the handles.
2. Keep your shoulders pulled back as you grip the handles.
3. Drive your back into the pad and press the handles down towards the floor by straightening your arms.
4. Once your arms are fully extended you
should return the the original starting position.
1. Assume the regular bench press set up. You will need less load than your regular bench press weight.
2. Position your hands on the barbell more narrow than your regular width. Shoulder width or slightly more narrow.
3. Lower the bar down towards your
sternum in an arch like motion keeping your elbows tucked to your sides.
4. Decrease the angle of the elbow as much as possible before pressing the barbell back up to the start position.
1. Position yourself with your hands on a dip bar, shoulder-width apart
2. Keep your feet on the floor, bend your arms and lower your body towards the floor.
3. Straighten your arms, pushing your body back up to the starting position.
4. Repeat the movement for desired reps.
1. Set up the rings at an appropriate height, ensuring they are stable and secure.
2. Stand facing the rings and grip each ring with your palms facing inward.
3. Lower your body by bending your elbows until your upper arms are parallel to the ground, while keeping your torso upright.
4. Push through your palms to straighten your arms and lift your body back up
