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Upper Body Exercises

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Bench Press

Bench Press is probably the most commonly used of the weights exercises. It can be performed either on a fixed machine or with free weights (as shown here). Having selected the weight to lift, lie with you back flat on the bench and feet flat on the floor. Lift the bar off the bench and when steadily lower it to touch your chest, before lifting back to the position where your arms are extended. Try to ensure the bar moves up and down as vertically as possible.

The person standing behind you, "spotting" as you bench press, is there to ensure that if you struggle with the weight, they can help you lift it back onto the stand.

Bench Press Weights Exercise
Shoulder Press Weights Exercise

Shoulder Press

Lift the weight up onto your shoulders. Shoulder press can be done from the floor or from a squats rack (if lifting from the floor use the cleans method to lift it to chest level).

With hands slightly further than shoulder width apart and legs and back straight lift the weight as shown.

At the top of the lift your arms should be straight, but do not lock your elbows, since doing this over a period of time can damage them.

Arm Curls

Holding the bar with your palms away from your body, lift the bar to the starting position so that it is just above the height of your knees. Keeping your back straight and still and your legs straight, curl the bar so that it is around chest height. The only part of your body that should move during this exercise is from your elbows down to your hands.

If you have difficulty keeping your body still during whilst arm curling, try standing with you back against a wall, as clearly this won't move and should reduce any sway in your body.

   Arm Curls

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