Tuesday, March 24, 2009

Yesterday I shared some tricep moves, one of them using the incline bench. I mentioned that I would share some great exercises for the biceps, triceps, shoulders & chest that all can be done using this incline bench. Sometimes we get caught in a rut & don't think of the different ways we can use equipment. OK, here we go with some exercises:

1.Triceps: I just want to mention to view the comment section yesterday for a variation of the tricep move shown in the picture. Using a barbell or EZ curl bar (or dumbbells or weight plate), you can also do this move. If you are short like me, I have to straddle the bench standing with my back against the pad to do these exercises with the bars, weight plates or 1 heavier dumbbell.

Also, on the incline bench, straddle it standing as described above or kneel on the seat portion (which I do) & lay the front of your body against the pad. From this position, do your dumbbell kickbacks. You will have to use a lighter weight.

2.Chest/Triceps: Get in the standard position for an incline dumbbell press but hold the 2 dumbbells against your upper chest, palms facing each other. Press straight up from there to work both the tri's and the inner pecs.

3.Biceps: I must first mention that I love incline bicep curls! I have gotten some great results from these. I vary the position of the incline & do both bicep & hammer curls from this position. For a twist, plant you upper arms against your side with your arms in a W type position ... now let them drop down from there & that is your starting position. Do your bicep curls up & down in this W position. I hope you get what I am saying here. If not, "e" me & I will look for a picture.

Another move is to position yourself with stomach against the incline pad (like in the dumbbell kickback), let arms hang down & do bicep curls from that position. I also kneel on the bench for this one.

4.Shoulders: Sit face forward on the incline bench, use lighter weights & do your front raises.

Also, place yourself on the incline bench as described in the dumbbell kickback position (stomach against the bench) under triceps. From here, let your arms hang down & use lighter weights for your rear delt laterals (sometimes described as bent over rear delt laterals). You can also do front raises from this position as well. Once again, I kneel on the seated portion of the bench.

Another side lateral move is to lay on the incline (or flat) bench on your side, legs stacked. 1 arm at a time, raise the dumbbell up & away from your leg just like a lateral raise. Use lighter weights!

OK, there are some new moves if you have not heard or seen them already. I have plenty more that I do but just wanted to share some of them. Vary the incline to see what feels best for you (lower means harder) & either stand or kneel depending on what feels right for you. I kneel for all the moves with my stomach against the bench. Enjoy & here is to change, shocking the body and TIGHT & TONED ARMS!

PS: Picture from leehayward.com. Total Fitness Bodybuilding. This is the rear delt move but I actually kneel on the seat portion vs. the way he is positioned... mostly because I am short & I get better range of motion if I kneel on the seat... seems harder too!