Posts tagged upper body lifts

Curl Machine

Curl Machine This exercise isolates the Biceps. The curl machine is a great alternative to dumbbells.
Description
  1. Do the movement with the shoulders down and the elbows in to maximize the isolation of the machine.
  2. Keep your body tight to avoid movement of the entire body. Using your legs to stay still is a great way to accomplish this.
Things to Keep in Mind
  • Different machines will use different parts of the biceps, remember to work all parts of your arm.
Visual Aids
Muscles Works Bisceps (Biceps Brachii)
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Dumbbell Fly

Incline Dumbbell Fly Both incline and regular dumbbell fly exercises are great ways for athletes to develop their upper body strength.  The fly is excellent at developing the smaller stabilizing muscles needed to protect against shoulder injury. This exercise is good for athletes who are constantly using their shoulders (quarterbacks and pitchers).
Description
  1. Lay on bench chest up and grasp dumbbells against the chest with palms facing towards each other.
  2. Lift the weights above your chest until your arms are straight.
  3. While keeping arms straight with the exception of a slight bend at the elbows, slowly lower the weights to your sides until you feel a slight stretch the chest.
  4. Flex your chest and bring the weight back to its original position.

Alternate Incline Version:

  1. Put the bench at a 45 degree angle and perform the exercise in the same manner.
Things to Keep in Mind
  • This exercise puts a lot of strain on your shoulders; start out with a very low weight until you are confident that you can perform the exercise with a higher weight.
  • Keep the arms as straight as possible. This maximizes the effectiveness of the exercise.
Visual Aids
Muscles Works Pectoralis Major, Anterior Deltoid, and Biceps Brachii.
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Barbell Bench Press

Bench Press Bench press is one of the basic power lifts.  Bench press that is done correctly can be good for any athlete. An increased bench press has been correlated to an increase in speed and body control; which any athlete can benefit from. Many coaches and trainers use the maximum amount an individual can bench as a indicator of their overall strength.
Description
  1. Lay down flat on the bench and grasp the bar with thumbs pointing in. Hands should be slightly wider than shoulder width. (Variations in grip with exist)
  2. Remove the bar from the rack using your upper shoulders and slowly lower the bar towards your chest. The bar should be lowered along the nipple.
  3. After either touching the chest with the bar or coming within an inch, explosively push the bar back up to its original position.

Alternate Incline Version:

  1. Set the bench at a 45 degree upward incline and proceed to complete the exercise as before.

Alternate Decline Version:

  1. Set the bench in a decline position, secure your legs, and proceed to complete the exercise as before.
Things to Keep in Mind
  • Avoid arching your back during any point of this lift, work to keep your shoulder blades pinched together.
  • “Lock” your feet into the ground, use your feet as added stability do not allow your feet to come off the ground.
  • Be sure to keep your abdominal tight and contract for added power.
  • Spotting is very important as large weights are often used. Be sure to have a spotter who can lift the appropriate weight being lifted.
Visual Aids

Muscles Works Pectoralis Major, Clavicular, Anterior Deltoid, Tricep, Brachii, and Biceps Brachii.
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