UPPER BODY
The upper body has numerous muscles that can easily be built up to increase body mass and definition.
The Biceps are one of the most favorite muscles to build up.
Good exercises for them are:
STANDING BARBELL CURLS
EXERCISE: Stand with feet shoulder width apart. Curl the bar keeping the arms "glued to your sides". Keep your shoulders squared and your chest up so your should muscles don't aid in the lift. Don't arch your back. As you do the reps, lower the weight slowly.
PREACHER CURLS
EXERCISE: As you begin the curl, be careful not to lurch or rock the weight to get it moving. Curl the bar towards your chin. You want to keep the tension on the biceps to get the most out of the exercise.
INCLINE DUMBELL CURLS
EXERCISE: Sit on an incline bench while keeping your back flat against the bench. Keep your shoulders squared and your chest elevated. With your palms in the up position, curl the dumbells towards your shoulders.
Triceps
STRAIGHT BAR CABLE PULLDOWNS
EXERCISE: Start with the elbows bent at about a 90 degree angle, feet shoulder width apart, wrists in a locked position and knees slightly bent. Push the bar down in an arc. Then slowly allow the weight to rise to your chest.
LYING OVERHEAD TRICEP EXTENSIONS
EXERCISE: Lay flat on a flat bench and grab an EZ-curl bar shoulder width apart. Slowly lower the weight down in an arc toward your forehead. Don't move the upper arms. Slowly raise the weight, without moving your upper arms. Also, keep your wrists locked.
CABLE ROPE EXTENSIONS
EXERCISE:Find a weight rack with a high pulley you can attach a rope to. Grab the rope with both hands, facing the machine with feet shoulder width apart. Extend the lower arms and the rope down and out in an arc. Contract the triceps fully. Slowly lower the weight back to the strating position.
CHEST
INCLINE DUMBELL PRESS
EXERCISE: Set a bench to about a 25 degree angle and start with the dumbells parallel to the ground at 90 degree angle. Always keep feet flat. Follow a triangular motion as you lift. The weights should beet at the midline of your body. Lower the weight more slowly than you lift it.
FLAT DUMBELL PRESS
EXERCISE: Lay on a flat bench with the feet firmly on the ground. Star with the upper arms parallel to the ground and keep wrists tight. Move weigths upward in a triangular motion until they meet at the center of the body. Slowly bring the weight down, following the same path.
FLAT BARBELL BENCH PRESS
EXERCISE: Keep bench at a 25-30 degree angle. Keep upper arms parallel to the ground, but start with lower arms out about 20 degrees. As you raise the weight, try to follow a triangular motion. At top your chest is tight and the dumbells should be above your head. Make sure to keep your shoulders flat on the bench.
CABLE CROSSOVERS
EXERCISE: Lean forward as you do this exersice. Stay with palms facing down and be sure not to use your shoulders. Use a triangular motion to hit the chest.
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