Upper Body Exercises Chest Shoulders

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Upper Body Exercises Chest Shoulders

  1. 1. Upper Body Exercises Chest and Shoulders
  2. 2. <ul><li>Achieve general health and fitness </li></ul><ul><li>Improve athletic performance </li></ul><ul><li>Condition body for body building </li></ul><ul><li>Prevent injuries </li></ul><ul><li>Proper execution maximizes strength gains </li></ul><ul><li>Integrate push/pull for balance </li></ul><ul><li>Upper body most popular </li></ul>
  3. 3. Barbell Shrug: Upper Traps <ul><li>Place barbell at mid-thigh slightly below arm length </li></ul><ul><li>Feet hip-width apart, flat back/neutral spine, hold bar against thighs </li></ul><ul><li>Shoulders back, chest up </li></ul><ul><li>Elevate shoulders directly upward </li></ul><ul><li>Return along same pathway </li></ul><ul><li>-Do NOT round back/shoulders </li></ul><ul><li>-Do NOT initiate movement with legs </li></ul>
  4. 4. Standing Military Press: Medial Deltoids, Triceps <ul><li>Feet hip-width apart, bar in front of shoulders </li></ul><ul><li>Shoulder-width grip, palms forward </li></ul><ul><li>Press bar off shoulders in slight arc motion (prevent hitting face) </li></ul><ul><li>Extend through ROM overhead so bar is in line with hips </li></ul><ul><li>Keep back flat, chest up, feet flat </li></ul><ul><li>Return to starting position </li></ul><ul><li>-Keep torso tight </li></ul><ul><li>-Prevent shoulder slump </li></ul><ul><li>-Avoid leaning back </li></ul>
  5. 5. Seated Barbell Overhead Press: Anterior/Medial Deltoids, Traps, Triceps <ul><li>Bar at shoulder height </li></ul><ul><li>Sit with five points: both feet on ground, hips, upper back, and head on pad </li></ul><ul><li>Overhand shoulder width grip </li></ul><ul><li>Remove and press bar in front and above head </li></ul><ul><li>Fully extend arms with bar overhead </li></ul><ul><li>Return in reverse manner </li></ul><ul><li>-Maintain 5 points </li></ul><ul><li>-Full ROM </li></ul><ul><li>Keep torso tight </li></ul>
  6. 6. Machine Shoulder Press: Medial/Anterior Deltoids, Triceps <ul><li>Handles aligned at shoulder height </li></ul><ul><li>Select resistance </li></ul><ul><li>Palms face forward or toward each other </li></ul><ul><li>Chest up, shoulders and head against pad </li></ul><ul><li>Extend in full ROM </li></ul><ul><li>Return to starting position </li></ul>
  7. 7. Dumbbell Upright Row: Medial Deltoids, Upper Traps <ul><li>Back flat, chest put, feet shoulder width apart </li></ul><ul><li>Palms toward thigh, elbows outward </li></ul><ul><li>Bend at elbows to raise DB to shoulder level </li></ul><ul><li>Shrug shoulders </li></ul><ul><li>Lower shoulders while extending elbows </li></ul><ul><li>-Full ROM, avoid swinging </li></ul><ul><li>-Torso tight </li></ul>
  8. 8. Dumbbell Side Raise: Medial Deltoids, Triceps <ul><li>Feet shoulder width apart, flat back, slight bend in knees </li></ul><ul><li>Slight bend in elbows, palms in, DB at sides </li></ul><ul><li>Raise both arms simultaneously until horizontal </li></ul><ul><li>Lower DB in reverse manner </li></ul><ul><li>-Maintain elbow angle through ROM </li></ul><ul><li>-Avoid flexing and extending hips </li></ul><ul><li>-Tight torso </li></ul>
  9. 9. Machine Lateral Raise: Anterior/Medial Deltoids <ul><li>Shoulders aligned with machine axis </li></ul><ul><li>Select weight </li></ul><ul><li>Elbows at side </li></ul><ul><li>Chest up </li></ul><ul><li>Lift elbows to shoulder height </li></ul><ul><li>Return to position without letting weight rest </li></ul><ul><li>- </li></ul>
  10. 10. Dumbbell Front Raise: Anterior Deltoids, Traps <ul><li>Feet shoulder width, knees slightly bent, flat back </li></ul><ul><li>DB’s in front of body, palms facing thighs </li></ul><ul><li>Raise one arm in front to shoulder level </li></ul><ul><li>Lower in same path </li></ul><ul><li>Do opposite arm </li></ul><ul><li>-Maintain arm angle </li></ul><ul><li>-Avoid flexion-extension in hips </li></ul><ul><li>-Tight torso </li></ul>
  11. 11. Dumbbell Rear Raise: Posterior Deltoids, Traps <ul><li>Feet shoulder width, knees slightly bent </li></ul><ul><li>Bend at waist until torso is nearly horizontal </li></ul><ul><li>Maintain flat back </li></ul><ul><li>Raise both arms simultaneously to shoulder level </li></ul><ul><li>Return in reverse manner </li></ul><ul><li>-Maintain elbow angles </li></ul><ul><li>-Avoid lifting torso </li></ul>
  12. 12. Bench Press: Pectorals, Deltoids, Triceps <ul><li>Lie on bench with 5 points of contact </li></ul><ul><li>Grip slightly outside of shoulders </li></ul><ul><li>Remove bar, support over shoulders </li></ul><ul><li>Lower until bar slightly touches lower portion of chest </li></ul><ul><li>Upper arm angle at 45 degrees </li></ul><ul><li>Push bar to start position </li></ul><ul><li>-Use same pathway </li></ul><ul><li>-Avoid bouncing off of chest </li></ul><ul><li>-Maintain 5 points </li></ul>
  13. 13. Dumbbell Bench Press: Pectorals, Anterior Deltoids, Triceps <ul><li>Maintain 5 points on bench </li></ul><ul><li>Hold DB in each hand </li></ul><ul><li>DB’s slightly to side of chest in down position </li></ul><ul><li>Press DB’s upward to full extension </li></ul><ul><li>Lower DB’s in same motion </li></ul><ul><li>-Use same movement pathway </li></ul><ul><li>-Maintain 5 points </li></ul>
  14. 14. Incline Bench Press: Pectorals, Anterior Deltoids, Triceps <ul><li>Lie with 5 points </li></ul><ul><li>Grip outside of shoulder width </li></ul><ul><li>Remove from rack and lower until slightly touching upper chest </li></ul><ul><li>Bar pathway fairly linear </li></ul><ul><li>Upper angle at about 45 degrees </li></ul><ul><li>Raise weight </li></ul><ul><li>-Maintain 5 points </li></ul><ul><li>-Do not bounce weight </li></ul>
  15. 15. Incline Dumbbell Press: Pectorals, Deltoids, Triceps <ul><li>Maintain 5 points </li></ul><ul><li>Hold DB’s in each hand </li></ul><ul><li>DB’s slightly outside of chest in down position </li></ul><ul><li>Press DB’s upward to full ROM </li></ul><ul><li>Pathway fairly linear </li></ul><ul><li>Upper arm angle at 45 degrees </li></ul><ul><li>Lower DB’s in same pathway </li></ul><ul><li>-Maintain 5 points </li></ul><ul><li>-Full ROM </li></ul>
  16. 16. Machine Chest Press: Pectoral major, Anterior Deltoid, Triceps <ul><li>Handles in line with mid chest </li></ul><ul><li>Select weight </li></ul><ul><li>Elbows slightly below shoulders </li></ul><ul><li>Chest up, shoulder and head against pad </li></ul><ul><li>Extend through full ROM </li></ul><ul><li>Slowly return </li></ul><ul><li>-Focus on drawing elbows together </li></ul>
  17. 17. Machine Chest Fly: Pectorals, Anterior Deltoids <ul><li>Adjust so elbows slightly below shoulders </li></ul><ul><li>Select weight </li></ul><ul><li>Elbows slightly bent </li></ul><ul><li>Chest up shoulders back </li></ul><ul><li>Bring arms together in front of body </li></ul><ul><li>Return to position </li></ul><ul><li>-Bring arms together </li></ul><ul><li>-Maintain elbow angle </li></ul>
  18. 18. Dumbbell Fly: Pectorals, Anterior Deltoids <ul><li>5 points of contact, as in bench press </li></ul><ul><li>DB’s in each hand </li></ul><ul><li>Hands directly above shoulders, palms facing each other, elbows slightly bent </li></ul><ul><li>Lower in controlled manner in an arc pathway to a horizontal position </li></ul><ul><li>Raise arms in same arcing pathway </li></ul><ul><li>-Maintain elbow angle through ROM </li></ul><ul><li>-Maintain 5 points </li></ul><ul><li>- images provided by Essentials of Strength and Conditioning, 2 nd ed. </li></ul>

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