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Archive for the ‘Bench Exercises’ Category

To do this exercise, start by holding a kettle bell in each hand.  Brace your abs as you sit down on a workout bench. Sit straight and continue to squeeze your abs, glutes and thighs as you curl the weight in your right hand up to your shoulder. Now, slowly press it straight up above your head.  Lower the weight to your shoulder again and then to your side.  Now repeat the same motion on your left side.  Repeat this pattern for 2 sets of 12 repetitions to start.

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Here is an exercise that you can use as an alternative to your traditional bicep curls.  To do seated, alternating bicep curls, start by sitting on the edge of a bench.  Hold two 5 lb. dumbbells and keep your elbows close to your waist.  Plant your feet on the floor and squeeze your abs.  Sit straight up and bring the dumbbell in your left hand up to your left shoulder and then lower it again.  Now do the same with the dumbbell in your right hand.  Alternate the motion on each arm, one at a time.  Repeat until you have completed 2 sets of 10 repetitions on each arm.

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To do the bent over rear deltoid raise, begin by sitting on one end of the bench.  Lower your torso until it is almost touching the tops of your legs.  Make sure that your abs are tight throughout this exercise.  Holding a couple of light weight dumbbells, raise both of your arms to your sides until they are almost parallel to the floor and then lower them to your sides again.  Repeat for 2 sets of 10 repetitions.

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