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Seated Shoulder Press:

THIS IS THE KING OF SHOULDER WORKOUTS ALSO CALLED THE BENCH PRESS OF SHOULDERS

1-Sit on a flat bench with back support and hold two dumbbells at shoulder level, palms facing out.

2-Push the dumbbells straight up until your elbows come close to locking and slowly lower them back down. You should feel the pump in your shoulders.

3-When doing this workout do not come down too low the dumbbells should come down a little bit higher than your shoulders. Don’t forget to breathe!

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Standing Dumbbell Press:

THIS IS A GREAT WAY TO GET A CRAZY PUMP IN YOUR SHOULDERS WHILE STRENGTHEN YOUR WHOLE BODY

1-Standing upright, grab a dumbbell in each hand palms facing out. Bring the dumbbells up to shoulder height.

2 -Keeping your body steady, press the dumbbells up over your head not letting the dumbbells touch each other but close enough where you feel the squeeze.

3-Lower the weight back down to shoulders level. Make sure you breathe!

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Dumbbell Lateral Raise:

PROBABLY THE MOST IMPORTANT WORKOUT FOR YOUR SHOULDERS

1-Stand back straight holding one dumbbell with each hand palms facing each other. Bend your knees slightly get a good balance.

2-Raise the dumbbells up to your sides until the dumbbells are at the height of your shoulders not higher. Keep your elbows rigid but not locked while doing this workout. Bring them back down very slowly negatives for this workout is key.

3- Exhale on the way up and inhale on the way down stay focused throughout.

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Diagonal Incline Dumbbell Flies:

A DEFINED UPPER CHEST HELPS BRING OUT YOUR OVERALL CHEST.

1-This is also a great chest isolation dumbbell workout. First lie down on your back on a flat bench holding a dumbbell in each hand. Hold the weights with arms straight on top of your chest elbows slightly bent.

2-Slowly lower them opening up your chest stretching the muscles practicing a fly like movement. Keep your arms rigid throughout your set and squeeze on the way up like you are hugging something between your chest and stretch on the way down.

3-Note  the movement is similar to an incline dumbbell fly but instead of bringing you arms together in a straight regular fly motion you are doing the dumbbell flies in a V motion. Please see picture for correct form!

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Decline Bench Press:

CREATE THE CUTS ON THE BOTTOM OF YOUR CHEST DEFINING IT.

1-Lie down on your back on a decline bench and hold 2 dumbbells at the top of the chest along your body, palms out. The decline of the bench can vary depending on what part of the lower chest you want to focus on. Standard is 45 degrees we do it at also at 60 degree angle.

2-Push the dumbbells straight up straightening your elbows but not locking them. Squeeze muscles when contracting making sure the weights do not hit each other. Then return to starting position and repeat.

3- For chest and all muscles the rule is to exhale when you contract and inhale when you stretch.

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