naturesfitnessmodel.com

Incline Bench Press:


I LIKE TO USE A SLIGHTLY HIGHER INCLINE THEN USUAL TO HELP DEVELOP UPPER CHEST MUSCLES.

1-Lie down on your back on an incline bench and holding a dumbbell in each hand at the top of your chest, palms out. The incline of the bench can vary depending on what part of the upper chest you want to focus on. Standard is 45 degrees we do it at 60 degrees.

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.

NFM

Flat Dumbbell Bench Press:


TO BUILD A GOOD BASE FOR YOUR CHEST THE FLAT DUMBBELL PRESS IS ON TOP

1-Lie down on your back on a flat bench and hold 2 dumbbells at the top of your chest along your body, palms facing your feet.

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.

NFM

Concentration Bicep Curl:


TOP BODYBUILDERS USE THIS METHOD TO HELP PUMP & SHAPE THE BICEP.

1-Standing let your arm hang down holding a dumbbell in one hand and use the other hand to support yourself by placing it on the opposite knee.

2-The important thing with concentration curls is to keep your arm straight moving only the elbow to curl. Main thing here is to keep your arm from swinging.

3-Start with the right side then switch to the left side. Use a mirror for this workout it is important to see the bicep muscle for concentration curls.

NFM

Incline Bench Alternating Bicep Curl:


ONE OF NFM’S BEST WORKOUTS TO HELP SHAPE THE BICEP.

1-Lie back on an incline bench holding one dumbbell in each hand, palms facing your sides. Let gravity determine the starting position by letting the dumbbell hang to your side.

2-Raise the right side dumbbell while twisting your wrist towards your face. Curl your bicep and squeeze to peak and slowly bring the dumbbell down to starting position. At the same time raise the left arm curling it in the same way.

3- Make sure you keep a smooth alternating movement when doing this workout. Do not over curl stop at the point where you feel you have reached maximum contraction.

NFM

  • RAW RESOURCES

    Sunwarrior Protein 3 Pack

  • FOLLOW

About Me

Twitter

    Photos

    pic11TRAIN4FAME100215 Sherif-1995s100215 Sherif-2279s100215 Sherif-1981s100215 Sherif-1980spic13Sherif-3607(2)Copy of Sherif-3556Copy of 100215 Sherif-2514sSherifgym1Sherif-3644Sherif-3598