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Archive for the ‘Bench Exercises’ Category

Here’s an alternative to the traditional overhead press.  To begin, straddle a workout bench.  Sit down on your bottom, keeping your back straight and your feet flat on the floor.  Squeeze your abs and grab the handle of your kettle bell with your right hand.  Curl the kettle bell to your shoulder as your elbow remains close to your waist.  Now hold the position.  Place your left arm straight out at your side, almost parallel with the floor.  Clench your abs and press your right arm up, straight overhead.  Lower your arm to the curled position and repeat the movement for 12 repetitions.  Switch arms and repeat the exercise in the same way.  This exercise should be done for 2 sets of 12 repetitions (on each arm) to start.

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The full body sit up with a body bar is a useful way to incorporate weight into your ab workouts.  Begin by sitting on a workout bench, holding a light weight body bar in your hands.  Place your legs out in front of you so that they are touching.  They should be straight and parallel to the ground.  Hold the body bar a few inches from your chest.  Now let your torso recline until it is about 6 inches from the floor and push the body bar over your head.  Then, bring your torso up and forward again and push the body bar down toward your toes.  Your torso should be almost touching the tops of your legs at this point.  Repeat these movements for 2 sets of 12 repetitions.

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Try this exercise to work your arms and chest.  To do an incline barbell bench  press, start by making sure the bench is at an incline.  Now sit on the bench and grab the barbell (just the barbell without added weight) with a wide grip.  Make sure that your abs are tightened and bring the bar down so that it is parallel to your chest.  Immediately raise the bar again until your arms are straight.  Repeat the motion for 3 sets of 10 repetitions.

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