Hi Steemit friends!
Here is a snapshot of my upper body workout. In this video I perform 3 exercises:
1) Seated dumbbell shoulder Press
If you find that the standing military press puts some pressure on your low back, you can safely and effectively work your shoulders with the seated shoulder press. Besides, most people can lift heavier with this variation compared to standing position.
Main muscle worked: shoulders
What to do
- Raise the dumbbells to shoulder height
- Make sure that your wrists are facing forward
- Raise the weights until your arms are fully extended then slowly lower the weights back down to your shoulders
- Repeat for the desired repetitions
Tips
- If you use heavy weights you can place the dumbbells on your thighs and use your legs to push the weight up into the starting position
2) Lying dumbbell triceps extension
Incorporating this movement to your workouts will increase strength in the triceps and firm up the back of your arms fast.
Main muscle worked: triceps
What to do
- Lie on a bench while holding dumbbells directly above you with your arms facing in and elbows tucked in
- Slowly bent your elbows and lower the weight until the dumbbells are near your eyes
- As your elbow joints approach 90-degree angles, reverse direction and use the triceps to bring the weight back up to the starting position
Tips
- Keep the elbows stable during the whole movement
- Do not use heavy weights with this movement as you can injure your elbows
3) Torso elevated pushup
This variation makes the movement easier which is ideal for beginners. Besides, the elevated position of the hands removes shoulder strain and makes the movement more appropriate for lifters who suffer from a shoulder injury.
Main muscle worked: chest, triceps
What to do
- Place your hands on a bench or a platform and assume a pushup position
- Lower your body down to the bench then press upward to the starting position
Tips
- Keep your abs and glutes tight during the movement
- Don’t move like a snake pushing your chest before the rest of your body
That’s it for today! I hope you enjoyed watching/reading this workout as much as I enjoyed making it. Your feedack is more than welcome!
Happy training! :)
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