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Pull-ups

Pull-ups work all the upper-body muscles. For this exercise, you need a bar

that can hold your body weight. Place your hands (palms facing away) wider

than your shoulders on the bar and hang. To do one pull-up, pull yourself up

until your chin reaches over the top of the bar. Lower yourself to the hanging

position and repeat. Don’t be surprised if, on your first attempt, you can do

only one pull-up (or, maybe, not even one!). With repeated attempts, you’ll

quickly improve.

Shrugs

Shrugs work your trapezius and upper-back muscles. Plant your feet shoulder-

width apart. Take a dumbbell in each hand, relax your arms by letting them

hang down at your sides, and relax your shoulders. Pull in your abdominals.

Without bending your elbows, raise and lower your shoulders. Repeat.

Dumbbell chest press

Working the chest, triceps, and shoulders, this exercise is an all-time favorite.

Lie on a bench with a dumbbell in each hand and your feet flat on the floor.

Push the dumbbells up so that your arms are directly over your shoulders

and your palms up. Pull your abdominals in, and tilt your chin toward your

chest. Lower the dumbbells down and a little to the side until your elbows

are in line with or just slightly below your shoulders. The weights should be

directly above the elbow joints, which should create a 90-degree angle. Push

the weights back up in a triangular motion to where the weights are directly

above your chest, taking care not to lock your elbows or allow your shoulder

blades to rise off the bench. Repeat. You can also substitute the bench press

if you have a weight machine handy.

Dumbbell shoulder press

Shoulder presses work your shoulders, as well as your triceps and upper

back. Hold a dumbbell in each hand and sit on a bench with back support.

Plant your feet firmly on the floor about hip-width apart. Bend your elbows

and raise your upper arms to shoulder height so that the dumbbells are at

ear level. Pull your abdominals in so that there is a slight gap between the

small of your back and the bench. Place the back of your head against the

pad. Push the dumbbells up and in until the ends of the dumbbells touch

lightly directly over your head, and then lower the dumbbells back to ear

level. Repeat.

Triceps dips

Triceps dips really work your triceps; in fact, you may find that you can do

only one or two dips the first time you attempt this exercise. Use a sturdy

chair, ledge, or seat of a weight bench. Extend your legs with your heels on the

ground and rest your hands on the outside edge of the chair with your elbows

242 Part V: Cardio-Strength Workouts: Getting the Best of Both Worlds