270 Weight Lifting Techniques
Shoulders and Arms
Incline
Dumbbell
Press- Lie on 20 ̊ incline bench. Feet flat on
floor. - Bring the dumbells to front of
shoulders as if holding a bar. - Press dumbbells up until arms are
extended, elbows slightly bent. Keep
lower back on bench and do not arch
back. - Pause. Lower dumbbells to upper
chest, repeat movement. - Exhale raising dumbbells, inhale
lowering.
Dumbbell
Flys- Lie on bench with feet flat on floor.
- Hold dumbbells at arms length
above upper chest with palms facing
each other. - Keeping elbows slightly bent, lower
dumbbells out to each side of chest in
semi-circular motion. Dumbbells
should be even with sides of chest
and slightly back. - Pause. Return dumbbells to start-
ing position using same path of
movement. - Repeat steps 3,4. Exhale raising
dumbbells, inhale lowering
dumbbells.
Behind the
Neck Press- Sit with back straight and against
support pad, keeping feet flat on the
floor. Bench should be inclined 5-10 ̊,
if possible. - Raise dumbbells to shoulder
height, palms facing forward. If using
barbell, remove from safety holder.
Keep elbows out. - Raise dumbbell/barbell to arms
length, overhead. Use a careful,
controlled motion. - Pause. Lower weights to starting
position. Exhale raising weights,
inhale lowering them.
Exercise Instruction Diagram