Upper Body Workout

dumbbell Chest Fly

• Grasp 2 dumbbells and lie flat on a bench.
• Support dumbbells over chest, palms facing eachother (Figure 01).
• Lower dumbbells to the side until you feel stretch in your chest (Figure 02).
• Push dumbbells together in a hugging motion (Figure 01).
• Extend the arms back up and repeat.

Variations of this exercise: the guillotine, decline bench press, lying fly.

Push-ups

• Lie on the floor with your hands wider than shoulder width and your bottom half propped up on your toes (Figure 03).
• Lower your body down by bending the elbows at 90-degrees (don't stick your bum in the air or let your middle sag) (Figure 04).
• Push your upper body up by extending your arms and repeat (Figure 03).

Variations of this exercise chest press, stability ball push-up, weighted push-up, decline push-up.

Bicep Curls

• Hold barbell in front of your body, arms extended in an underhand grip (Figure 05).
• With elbows glued to your sides, curl the barbell up towards your shoulder (Figure 06).
• Lower it and repeat (Figure 05).

Variations of this exercise: concentration curls, cable curls, biceps machine.

Bench Dips

• Grab the end of one bench and support your heels on an adjacent bench (Figure 07).
• Bend your elbows to lower yourself towards the ground until your rear almost touches or when your elbows bend at 90-degrees (Figure 08).
• Raise body by pushing up with your arms and repeat (Figure 07).

Variations of this exercise: triceps dips (station), triceps pull downs, tri extensions.