Home

Power Exercises - Upper Body - Basic

Weight exercises are controlled, coordinated and balanced movements holding weight.
They help build muscle tissue and strengthen bones, and also increase metabolic rate and endurance.

NOTE: When doing weight exercises ensure to ->
Keep neck, shoulders, and back naturally curved/straight.
Do not lock shoulders and/or elbows.

Power - Upper Body - Basic
Exercise	Target	Technique
Chest press	Chest	Lie on bench/ball, holding weights, arms extended, palms in. Lower weights sideways to shoulder level, return. Do 2 sets of 8 reps.
Alternating press	Chest	Lie on bench/ball, holding weights, arms extended, palms in. Pull right elbow down up to shoulder level, return. Pull left elbow down up to shoulder level, return. Do 2 sets of 8 reps.
Chest flies	Chest	Lie on bench holding weights above chest, palms in. Pull out arms to the sides, elbows bent, return. Do 2 sets of 8 reps.
Close grip bench press	Triceps	Lie on bench, hands extended holding weights, palms in. Pull arms down towards diaphram, return. Do 2 sets of 8 reps.
Seated triceps	Triceps Back	Sit on ball/bench, holding single weight with both hands, extended overhead. Lower weights behind head, elbows at 90 degrees, return. Do 2 sets of 8 reps.
Kickbacks	Triceps Back	Bend upper body parallel to ground, knees slightly bent, elbows bent, holding weights down, palms in. Straighten elbows pushing weights up at shoulder level, return. Do 2 sets of 8 reps.
Barbell curls	Biceps	Stand holding barbells down, palms out. Curl weights up towards shoulders, wrists straight, return. Do 2 sets of 8 reps.
Hammer curls	Biceps	Stand holding weights, palms in. Curl weights up towards shoulders, wrists straight, return. Do 2 sets of 8 reps. (To make it tough, do hammer curls lifting one leg).
Alternating dumbbell curls	Biceps	Stand holding weights in front of thigh, palms out. Curl left arm, bring weight up towards shoulder, wrists straight, return. Curl right arm, bring weight up towards shoulder, wrists straight, return. Do 2 sets of 8 reps.
Overhead press	Shoulders	Hold barbells overhead, hands wider, little ahead. Bring it down upto face level, wrists straight, return. Do 2 sets of 8 reps.
Front raise	Shoulders	Stand holding weights down, palms in. Pull weights up in front at shoulder length, return. Do 2 sets of 8 reps.
Lateral raise	Shoulders	Stand holding weights down, palms in. Pull weights up at the sides, return. Do 3 sets of 8 reps.
Lateral raise on ball	Shoulders	Sit on ball/bench holding weights, elbows bent 90 degrees, forearms parallel to floor, palms in. Lift elbows up on the sides (pouring water from bottle), return. Do 2 sets of 8 reps.
Shoulder fly	Shoulders	Stand holding weights down, palms in. Lift right leg behind, bent forward, align in straight line, bend left knee little, bring arms in front of thigh. Then pull weights up at the sides, at shoulder level, lower. Do 2 sets of 8 reps. Repeat with other leg.
Barbell row	Back	Hold barbell in front of thighs, palms out, bent upper body forward, back straight. Pull weights up towards tummy, return. Do 2 sets of 8 reps.
Dumbell row	Back	Bent upper body parallel to ground, knees bent slightly, holding weights down, palms in. Pull elbows up, return. Do 2 sets of 8 reps.
Dumbell pullover	Back	Lie on bench/ball with shoulders and upper back resting, hold single weight with both hands over chest. Pull weight up overhead, elbows slightly bent, return. Do 2 sets of 8 reps.

Power Exercises - Upper Body - Advanced

Power - Upper Body - Advance
Exercise	Target	Technique
Chest advance fly	Chest	Lie on bench holding weights, shoulders resting, elbows bent out. Lift weights above hip level. Do a fly. Lift weights above chest. Return. Do 2 sets of 8 reps.
Chest circles	Chest	Lie on bench holding weights above chest, palms in. Rotate your hands in circle completing circle above hips. Rotate hands back to level chest. Do 2 sets of 8 reps.
Y press	Chest	Lie on bench holding weights up, elbows bent, palms out. Straighten arms pushing weights up on sides. Bring weights above chest. Return. Do 2 sets of 8 reps.
Kickback	Triceps	Bent upper body parallel to ground, knees slightly bent, holding weights down, palms in. Lift left leg behind forming a straight line from head to toe, straighten arms parallel to body, lower weights. Do 2 sets of 8 reps. Repeat with other leg.
Horizontal vertical rows	Triceps Back	Place right foot on step. Hold weight in left hand, palm in, right hand on thigh, bend forward. Pull weight up towards chest bending elbows horizontally, palm in, return. Pull weight up to towards hips bending elbows vertically, palm out, return. Do 2 sets of 8 reps. Repeat with other foot.
Extension lying	Triceps	Lie on bench/floor, holding weights, arms extended overhead, palms in. Lower weights besides ears, elbows at 90 degrees, return. Do 2 sets of 8 reps.
Skull crushers	Triceps	Lie on bench/floor, holding weights, arms extended overhead, palms out. Lower weights just above forehead, elbows at 90 degrees, return. Do 2 sets of 8 reps.
Hammer curls squat	Biceps	Hold weights by sides. Swing arms back little, curl weights up to shoulder level , squat down low, return. Do 2 sets of 8 reps.
Concentration curls	Biceps	Sit on step holding weight in left hand, elbows bent on thighs. Bring left shoulder below thigh on inner side. Curl weight up to shoulder level, return. Do 2 sets of 8 reps.
Incline curls	Biceps	Sit on ball holding weights resting on thighs. Align on ball such that you are inclined at the ball supporting back, weights down, palms out. Lift weight towards shoulders, lower, do not lock elbows. Do 2 sets of 8 reps.
Overhead press	Shoulders	Sit on ball/bench holding weights up, elbows bent, palms in. Push both arms up overhead rotating out, return. Do 2 sets of 8 reps.
Alternating overhead press	Shoulders	Sit on ball/bench holding weights up, elbows bent, palms in. Rotate both arms out on sides, push right arm up overhead, return. Rotate both arms out on sides, push left arm up overhead, return. Do 2 sets of 8 reps.
Upright row	Shoulders	Hold weights in front of thighs, palms in. Pull elbows up to shoulder level, rotate out up, push overhead slightly bent, return. Do 2 sets of 8 reps.
Reverse fly	Back Shoulders	Sit on step, bend forward, hold weights, arms hanging down, palms in. Pull weights to the sides up to shoulder level, return. Do 2 sets of 8 reps.
Barbell high row	Back	Bent upper body parallel to ground, knees slightly bent, holding barbell down. Pull weights up towards chest bending elbows, return. Do 2 sets of 8 reps.
Alternating dumbbell row	Back	Bent upper body parallel to ground, knees slightly bent, elbows bent, holding weights down, palms in. Pull right elbow up, return. Pull left elbow up, return. Do 2 sets of 8 reps.
Wide stance deadlift	Core	Stand with feet wide apart, toes out, bend forward 90 degree, back straight, holding weights down, palms in, hold. Return. Do 2 sets of 8 reps.
Single leg row	Core	Stand with weights in front of thighs, palms facing down, knees bent slightly. Lift right foot 5" behind, back straight, bent forward. Pull elbows up and out to shoulder level. Hold. Return. Do 2 sets of 8 reps.
Rocket squat	Core	Stand with feet little apart, arms bent, holding weights in front of shoulders, palms in. Squat, stand up lifting heels off floor rotating palms out and extending arms overhead. Return. Do 2 sets of 8 reps.
Squat hammer curls	Core	Stand with feet apart, toes out, holding weights on side, palms in. Squat, do hammer curl bringing weights to shoulders, palms in, lower. Return. Do 2 sets of 8 reps.
Triceps press knee tuck	Core	Lie on floor, knees bent 90 degrees, arms extended up holding weights, palms in. Bend elbows, bring weights down to either sides of head, lift legs from hip, return. Do 2 sets of 8 reps.
Home | Contact: info@bhramanti.com