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Rotating Dumbbell Bench Press

Rotating Dumbbell Bench Press	This exercise is very similar to the standard Bench Press, however because each arm is lifting a separate weight, the whole arm is forced to work harder in order to stabilize the dumbbells.
Description	Lay down on your back on the bench. Hold the dumbbells on your chest with palms facing downwards away from your face. Flex your chest and extend your arms upward, simultaneously rotating your arms until your arms are fully extended and your palms face towards each other. Lower the weight back down to your chest while rotating your hands back to the original position. Alternate Incline Version: Set the bench at a 45 degree angle and perform the exercise in the exact same manner.
Things to Keep in Mind	The advantage of using dumbbells over a standard Olympic bar is the extra work done in stabilization. Therefore focus on keeping good form and keeping good control over the weight to maximize your lift.
Visual Aids	Final Position, Rotating Dumbbell Bench Press
Muscles Works	Pectoralis Major (chest), and Triceps Brachii (back of arm).

bench press, chest, dumbbell, pecs, rotating, triceps

On a day where you can’t go to the gym, a simple work out only involving pushups can be the answer. Pushups will help you maintain your strength, and also give you a nice tone to your mid section, and the best part about it is: you don’t have to leave your home. Pushups are used all over the world and have many different strategies to shape and tone your upper body almost as good as any weight machinery. There are different types of pushups such as: close and wide grip, elevated feet or hands, and you can put your knees on the ground. These different forms of pushups work different parts of the chest, triceps, and mid section which can get you toned and keep you feeling good. Here’s a simple work out that deals strictly with pushups.
Simple Pushup Work Out:
-3 sets of 20 standard pushups- This is a warm up for the work out, it is simple and it gets the blood pumping in the chest and triceps. Rest about 45 seconds between each set.
-4 sets of 20 close grip pushups- This works the triceps more than the chest. If you do these correctly with your hands close together, then this will increase your arm strength quickly. Rest about 45 seconds between each set.
-4 sets of 25 wide grip pushups- This works the chest better than anything, it stretches out the chest and will make your chest burn. Rest about 45 seconds between each set.
-4 sets of 20 elevated pushups- This works the different muscles of the chest, it switches things up for the chest and triceps which will increase the muscle growth and tone. Rest about 45 seconds between each set. Rest about 45 seconds between each set.
-4 sets of 15 military pushups- This is the hardest part of the workout, you do a regular pushup except you push yourself off the ground and clap your hands and bring it back down to repeat. Rest about a minute between each set.
-Burnout- After all your sets are complete, just finish out by trying to do as many pushups as you can. If you don’t want to do that, just try and do 100 pushups in as little sets as you can.
This pushup work out is simple, it’s fast, and it will give you a great burn.

**visit the lifting guide for more tips and workouts

Pushup Workout, pushups, simple pushup work out

Chin Up/Pull Up

Chin Up/Pull Up	Pull Ups and Chin Ups are both very difficult exercises that can help build a strong back without any weight. Doing even 1 of these can be difficult for people who are not experienced lifters.
Description	Chin Up Version: Grab the bar with palms away from you and arms about shoulder width apart. Start with arms straight, and leading with your chest, rip yourself upward. Slowly lower yourself down until arms are straight once again. Pull Up Version: Same as the Chin Up version, except palms are facing towards you. This involves your biceps more into the lift.
Things to Keep in Mind	Keep your eye on the prize! Look at the bar your pulling yourself towards. Control your breathing. Take breathe in just before you go up and exhale on the way down.
Visual Aids	Proper Pull Up Form
Muscles Works	Latissimus Dorsi (Mid Back), and Biceps Brachii (Top of Arm).