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Exercise of the Week

Decline Bench Press – Exercise of the Week

Decline Bench Press – Exercise of the Week

  • Find a bench that has a slight decline of around 30 degrees
  • Lie down on the bench on your back, holding a set of dumbbells in line with your lower chest
  • Keep your abs braced and be sure not to arch your lower back
  • Hold the dumbbells so that your palms are facing away from you (towards your feet) and the weights are together above your chest
  • Slowly lower your arms down and out vertically, staying in line with your lower chest and stop when your elbows reach 90 degrees
  • Push back up again bringing the weights back to the original starting position above your chest

For more bench press variations and other great chest exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

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Exercise of the Week

Alternate Dumbell Press – Exercise of the Week

Alternate Dumbell Press – Exercise of the Week

  • Hold dumbbells as shown in pictures below and lie on a fitball or bench
  • Extended arms straight over your chest, with your palms facing each other
  • Begin by slowly lowering one of the dumbbell until the elbow is bent no more than 90 degrees
  • Push it back up to the start position and then repeat the same action with the opposite arm
  • Keep alternating between left and right arms for 6-8 repetition of each arm

(Click each image for a larger view)

For more chest press variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

Categories
Exercise of the Week

Chest Press – Exercise of the Week

Chest Press – Exercise of the Week

  • Start by sitting on the ball with the dumbells resting on your thighs.
  • Slowly walk your feet forward until the ball is in-between your shoulder blades and your shoulders and head are resting comfortably on the ball.
  • Push your hips upwards so that there is a straight line through your body from knees to shoulders.
  • Begin with the dumbells just above your shoulders with elbows out to the side and your palms turned towards your feet.
  • Slowly raise the dumbells into the air making an arc shape. Keep going until the weights meet each other at the top of the movement and your arms are almost straight.
  • Lower the dumbbells back to chest level.

(Click each image for a larger view)

For more squat variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library