BODY WEIGHT AND NO EQUIPMENT - CHEST & SHOULDERS

STANDARD PUSHUP

A simple workout but arguably the most effective all around.  Keep back straight and elbows tucked in.  3 sets of 10.

DUMBBELL BENCH PRESS

More challenging than a barbell bench press.  Engages the core for stability and offers better symmetry.  3 sets of 10.

BOSU BALL BALANCED PUSHUPS

Adds more challenge to the standard floor pushups. Engages core for stability and Pause at the bottom for 2 seconds.  3 sets of 10.

DUMBBELL SHOULDER PRESSES

A great shoulder and triceps workout.  Slow and steady motion.  Keep muscle tension and a slight pause at the bottom.  3 sets of 10.

ROTATING DUMBBELL SHOULDER PRESSES

A variation to the standard dumbbell presses.  This adds a rotation motion for a more effective compound workout.  3 sets of 10.

DUMBBELL SHOULDER RAISES

Arms straight (don’t bend elbows) and pivot from the shoulders only.  pause when arms are parallel to the ground.  3 sets of 10.

DUMBBELL UPRIGHT ROWS

A great delts and shoulder workout.  Pick a weight that you can comfortable do 3 sets of 10 with.  Pause slightly at the top.

DUMBBELL FRONT RAISES – VARIATION

A simple and effective variation to the front raises.  Adding a fly motion provides an engaging compound motion.  3 sets of 10.

UPRIGHT ROWS TO SHOULDER PRESSES

A compound workout that combines dumbbell upright rows and dumbbell shoulder presses.  3 sets of 10.

EQUIPMENT ASSISTED - CHEST & SHOULDERS

OVERHEAD CABLE TRICEP EXTENSIONS

Pivot at the elbows only.  Keep a smooth motion throughout the entire workout.  3 sets of 10.

LATERAL DUMBBELL RAISES

A workout that isolates the shoulder muscles.  Pivot from shoulders only.  Keep a straight arm.  3 sets of 10.  Rotate arms and repeat.

TRICEP CABLE PULL DOWNS

A great tricep isolation workout.  Keep a straight posture, elbows tucked in, and a tight core.  Pivot from the elbows only.  3 sets of 10.

OTHER WORKOUTS IN THIS SERIES