1) The document provides instructions for various upper body exercises that target the chest, shoulders, and back. These exercises include barbell shrugs, standing military presses, seated barbell overhead presses, and different variations of presses, flies, and raises using dumbbells and machines. 2) The instructions emphasize proper form and technique for each exercise, such as maintaining a flat back, extending fully through the range of motion, and using a controlled movement without momentum or swinging. 3) The goal is to strengthen the muscles of the upper body for general fitness, athletic performance, bodybuilding, and injury prevention when performed with correct form.

1. Upper Body Exercises Chest and Shoulders

2. Achieve general health and fitness Improve athletic performance Condition body for body building Prevent injuries Proper execution maximizes strength gains Integrate push/pull for balance Upper body most popular

3. Barbell Shrug: Upper Traps Place barbell at mid-thigh slightly below arm length Feet hip-width apart, flat back/neutral spine, hold bar against thighs Shoulders back, chest up Elevate shoulders directly upward Return along same pathway -Do NOT round back/shoulders -Do NOT initiate movement with legs

4. Standing Military Press: Medial Deltoids, Triceps Feet hip-width apart, bar in front of shoulders Shoulder-width grip, palms forward Press bar off shoulders in slight arc motion (prevent hitting face) Extend through ROM overhead so bar is in line with hips Keep back flat, chest up, feet flat Return to starting position -Keep torso tight -Prevent shoulder slump -Avoid leaning back

5. Seated Barbell Overhead Press: Anterior/Medial Deltoids, Traps, Triceps Bar at shoulder height Sit with five points: both feet on ground, hips, upper back, and head on pad Overhand shoulder width grip Remove and press bar in front and above head Fully extend arms with bar overhead Return in reverse manner -Maintain 5 points -Full ROM Keep torso tight

6. Machine Shoulder Press: Medial/Anterior Deltoids, Triceps Handles aligned at shoulder height Select resistance Palms face forward or toward each other Chest up, shoulders and head against pad Extend in full ROM Return to starting position

7. Dumbbell Upright Row: Medial Deltoids, Upper Traps Back flat, chest put, feet shoulder width apart Palms toward thigh, elbows outward Bend at elbows to raise DB to shoulder level Shrug shoulders Lower shoulders while extending elbows -Full ROM, avoid swinging -Torso tight

8. Dumbbell Side Raise: Medial Deltoids, Triceps Feet shoulder width apart, flat back, slight bend in knees Slight bend in elbows, palms in, DB at sides Raise both arms simultaneously until horizontal Lower DB in reverse manner -Maintain elbow angle through ROM -Avoid flexing and extending hips -Tight torso

9. Machine Lateral Raise: Anterior/Medial Deltoids Shoulders aligned with machine axis Select weight Elbows at side Chest up Lift elbows to shoulder height Return to position without letting weight rest -

10. Dumbbell Front Raise: Anterior Deltoids, Traps Feet shoulder width, knees slightly bent, flat back DB’s in front of body, palms facing thighs Raise one arm in front to shoulder level Lower in same path Do opposite arm -Maintain arm angle -Avoid flexion-extension in hips -Tight torso

11. Dumbbell Rear Raise: Posterior Deltoids, Traps Feet shoulder width, knees slightly bent Bend at waist until torso is nearly horizontal Maintain flat back Raise both arms simultaneously to shoulder level Return in reverse manner -Maintain elbow angles -Avoid lifting torso

12. Bench Press: Pectorals, Deltoids, Triceps Lie on bench with 5 points of contact Grip slightly outside of shoulders Remove bar, support over shoulders Lower until bar slightly touches lower portion of chest Upper arm angle at 45 degrees Push bar to start position -Use same pathway -Avoid bouncing off of chest -Maintain 5 points

13. Dumbbell Bench Press: Pectorals, Anterior Deltoids, Triceps Maintain 5 points on bench Hold DB in each hand DB’s slightly to side of chest in down position Press DB’s upward to full extension Lower DB’s in same motion -Use same movement pathway -Maintain 5 points

14. Incline Bench Press: Pectorals, Anterior Deltoids, Triceps Lie with 5 points Grip outside of shoulder width Remove from rack and lower until slightly touching upper chest Bar pathway fairly linear Upper angle at about 45 degrees Raise weight -Maintain 5 points -Do not bounce weight

15. Incline Dumbbell Press: Pectorals, Deltoids, Triceps Maintain 5 points Hold DB’s in each hand DB’s slightly outside of chest in down position Press DB’s upward to full ROM Pathway fairly linear Upper arm angle at 45 degrees Lower DB’s in same pathway -Maintain 5 points -Full ROM

16. Machine Chest Press: Pectoral major, Anterior Deltoid, Triceps Handles in line with mid chest Select weight Elbows slightly below shoulders Chest up, shoulder and head against pad Extend through full ROM Slowly return -Focus on drawing elbows together

17. Machine Chest Fly: Pectorals, Anterior Deltoids Adjust so elbows slightly below shoulders Select weight Elbows slightly bent Chest up shoulders back Bring arms together in front of body Return to position -Bring arms together -Maintain elbow angle

18. Dumbbell Fly: Pectorals, Anterior Deltoids 5 points of contact, as in bench press DB’s in each hand Hands directly above shoulders, palms facing each other, elbows slightly bent Lower in controlled manner in an arc pathway to a horizontal position Raise arms in same arcing pathway -Maintain elbow angle through ROM -Maintain 5 points - images provided by Essentials of Strength and Conditioning, 2 nd ed.