Difficulty: Easy
Instructions
-
Step 1
Lie on your back on a weight bench, feet flat on the floor.
-
Step 2
Hold 2 dumbbells across your chest, one in each hand.
-
Step 3
Contract your abdominals lightly and pinch your shoulder blades together.
-
Step 4
Raise both arms out to your sides, elbows raised at level of shoulders and bent at 90 degrees, palms toward your feet.
-
Step 5
Raise both arms up in an arcing motion in front of your chest, straightening elbows and allowing dumbbells to touch. Keep your shoulder blades and abdominals contracted.
-
Step 6
Contract your chest muscles (pectorals), pause and slowly return to the starting position--elbows bent and in line with the height of the weight bench. Abs and shoulder blades remain contracted.
-
Step 7
Repeat 2 to 3 sets of 10 to 12 repetitions.
-
Step 8
Follow with a chest stretch.
Comments
FoodForYou said
on 11/20/2008 Wow what a great workout video! I love all the tips on the video.
Also doing workouts while watching tv is a good move as well.
Much Love!
Anonymous said
on 8/8/2006 I've found that while watching a TV show it is easier to do workouts, while watching every commercial do crunches, push ups, or plain sit ups, whatever best fits you. Then when the show comes back on, just take it easy until the next commercial. Change the exercise you do every commercial.
Anonymous said
on 8/8/2006 Mens Health Workout
10 incline press*
12-14 flat press*
15-18 decline*
*same weight with 1 min. breaks
Repeat 3 times.
Works upper and lower pectoral muscles
Anonymous said
on 3/6/2006 Lifting weights triggers a self defense mechanism in your body. The muscle tissue is broken down in a sense, and your body rebuilds it denser, more resistant, and eventually adds muscle fiber. The only way to get bigger and or stronger is to allow the tissue of the muscle group that you've trained to heal for several days, and provide your body with the necessary re-building blocks, like protein, carbs, and yes, some fat; which is why any serious lifter will tell you to eat a lot if you are trying to gain mass. Also, obviously, the way you work out- low weight, high reps, or high weight, low reps, will factor how the body determines it needs to rebuild itself. And take at least a week or more off every few months for complete restoration of muscle and joints.
Anonymous said
on 11/22/2005 What helps for me is going out every day and exercising for a half an hour twice a day. Make sure you don't weaken when you crave for those junk foods! Every so often you can have a treat! What you should do every morning is 30 crunches, then at night do 50 crunches. Every other day, include backward crunches. You'll notice the difference in a week!